Cycle Syncing: Follicular Phase

Welcome back! This is where it gets good! The follicular phase begins right after your period ends, and continues until you begin the ovulation phase. It makes up days 7-14 of your cycle, depending on how long your period lasts. During this phase, your body prepares to release an egg. Estrogen levels rise, helping your egg sacs grow. Testosterone also rises, but only a tiny bit, while progesterone remains low. This is when you regain energy and feel better overall in your body. Your skin may even clear up in the absence of progesterone, becoming less oily. This is the time to use your motivation and energy spike to your advantage: break a sweat, set goals, be social, try new things, etc.

Here is what I have meal prepped this week to nourish my body in the follicular phase:

Mediterranean Bowls: Ground chicken, rice, olives, feta, tomatoes, pepperochinis, bell peppers, dill, greek yogurt, cucumber, lemon juice, onion, arugula. Poultry is a high quality protein essential for muscle repair, growth, and body maintenance; containing vitamin B supporting energy metabolism. Rice is rich in dietary fiber, aiding in digestion and provides sustained energy as a complex carb. Tomatoes provide folate, important for cell function and tissue growth. Yogurt contains probiotics, which offer benefits to the microbiome and hormonal balance. Arugula also contains folate, essential in this phase, as well as phytochemicals protecting cells from damage. Lemon is high in vitamin C, also containing flavanoids and antioxidants to help reduce oxidative stress.

Salmon & Asparagus: Topped with pesto & tomatoes. Salmon is high in protein, and rich in omega-3 fatty acids which are crucial from brain health and reducing inflammation. It also provides iodine, which is essential to thyroid function and metabolic health.

Thanksgiving!: Lucky for me, this phase happens to occur during thanksgiving. Turkey is actually rich in zinc which supports hormone production. It also provides selenium, supporting thyroid health. Cranberries are high in vitamin C & K which are great for your skin! They also contain fiber and antioxidants! Squash is full of vitamin A, helping to manage hormonal acne. It is also high in potassium, crucial for electrolyte balance and muscle function.

MOVEMENT

Energy levels rise with the start of your follicular phase, continuing to climb through your ovulation phase. Now is the time for weight lifting, high intensity interval training, and overall any movement that enhances strength and endurance. I like to mix it up depending on the day, because outside factors impact your energy levels as well.

ACTIVITIES

The follicular phase is the prime time to try new things and get out there. Your overall mood improves during this phase, thank you estrogen! This week I went to a crystal bowl sound bath, and I absolutely loved it! This phase also comes with a recharged social battery, a great time to make plans with your people. I went and visited my childhood best friend for the weekend and experienced a new city. Since your mood and energy is up, this is also the perfect time to reflect and set new goals and start some new projects. The world is basically your oyster.

CONSENSUS

I felt amazing during this phase as per usual. The distinct differences I noticed were that I felt like I really took advantage of my body operating on a higher frequency. I made the most of my extra energy and it made me feel so fulfilled. I felt a sense of balance in my life, I had my time to hibernate and bring my energy back home last week, and this week I was recharged and ready to put some of my energy out. The food I was eating seemed to add to my mood and energy even more, and my digestion stayed regular. Overall I felt in tune with my body and motivated towards new goals and endeavors.