The follicular Phase

During the follicular phase, the levels of follicle-stimulating hormone (FSH) rise, stimulating the growth of follicles in the ovaries which contain the egg cells. At the end of the follicular phase, one follicle will become dominant and produce the hormone estrogen, which stimulates the lining of the uterus to thicken in preparation for the implantation of a fertilized egg. Your energy level may be increasing and, mentally, you may be craving to try something new (like a new workout class at the gym or learning a new language).

Maintaining good nutrition throughout the entire month, including during the follicular phase, will help alleviate symptoms during your period. You may feel lighter and more energized as you finish your period and enter this phase. You'll want to eat foods that reflect that feeling.

During your follicular phase, you will want to focus on these things:

• Eat foods that are fresh and light
• Use light cooking methods like steaming or quick sautéing
• Fermented salads, lots of veggies, light and lean protein, fresh sprouts, complex carbs, and whole grains
• Stay well hydrated with healthy beverages
• Limit sugar and processed foods

The focus is to consume foods that support follicle-stimulating hormone (FSH) and help the body metabolize estrogen. Most healthy foods, like leafy greens, nuts, seeds, eggs, fish, and legumes, will do the trick, but add some sprouts and delicious ferments like kimchi and sauerkraut, too!

Just remember to order light and fresh if you’re ever wondering what to order at the restaurant during your follicular phase. Avoid or minimize fatty foods, alcohol, caffeine, and salty foods. These foods do not support the body in metabolizing estrogen and will instead hinder it.

Recommended foods:

Beans

Lentils, split pea, lima, mung beans

Veggies

Brocolli, lettuce (not iceberg), green beans, parsley and cilantro, zucchini, carrots

Grains

Oat, oatmeal, wheat, barley

Meat

Chicken, eggs, lean beef, lean pork

Fish

Crab, clam, white fish like cod, halibut, trout

Ferments

Kimchi, Saurkraut

Seeds

Sesame, sunflower

Imagine this feast: A delicious veggie scramble topped with crumbled goat cheese and parsley with a side of whole wheat toast. Mmmmmm…delicious!

Check out our recipe book here.

The follicular phase is the time to increase the intensity and creativity in your workout routine. New activities, new routines, new dance or workout classes, or even a new workout playlist, will all be more stimulating in this phase, the further you get from your period week. Take the opportunity during this phase to try something new and use your increased energy to complete more challenging workouts.

A good rule of thumb is if a new activity or workout hurts - STOP! 

Listen to your body and increase your activity gradually.

Strength training during your follicular phase will increase metabolism and build lean muscle. It's recommended to perform 1-2 sets of 10-15 repetitions of various exercises with a moderate weight. Now is also the time for cardio, such as jogging, running, cycling, or swimming. This will help burn calories and improve stamina and cardiovascular health.

As you approach ovulation, you may want to turn up the intensity. HIIT workouts (High-intensity interval training) involve short bursts of intense exercise followed by short periods of rest. HIIT workouts improve cardiovascular health, burn calories, and increase metabolism.

With the increased intensity, it's important not to forget warmups and cooldowns. These can be in the form of a quick yoga routine or a stretch session. Remember: 5 minutes is better than nothing when it comes to warmups and cooldowns. Any time you can spare for it, your body will be grateful. This will prevent injury and reduce soreness while improving flexibility, balance, and strength. It also helps reduce stress and improves breathing.

Check out our 30-day Exercise Plan for Hormonal Balance. You can download it HERE.

It's no secret that hormones play an important role in our sex lives. For women, the follicular phase of their menstrual cycle can bring increased sexual desire and sensitivity, making it a great time to engage more in intimate activities. Here are some tips to make the most of the follicular phase:

• This is the phase to try something new and experiment with different positions and techniques to find what works best for you.
• Set the mood with candles, music, or anything else that helps you relax.
• Focus on foreplay and pleasure, especially in the first days of your follicular phase so you can stimulate natural vaginal secretions (AKA - get it juicy!)
• Take your time, explore yourself or your partner, and explore new sensations.
• If you are with a partner, talk about your desires and fantasies. Communication is key to a fulfilling sexual experience. Don't be afraid to ask for what you want!
• If you are with a partner, check in after sex for some afterplay. Sometimes it’s just as important as foreplay. You may really benefit from some after-sex cuddles, kisses, and discussion about what was totally awesome and what needs some adjustment.
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Following these tips can help you have a more enjoyable and intimate experience during the follicular phase.