The Ovulatory Phase

Ovulation is the process in which a mature egg is released from the ovary in a woman's reproductive system. It occurs approximately 14 days before a woman's menstrual cycle starts. During ovulation, hormones cause the ovary to release an egg which then moves into the fallopian tubes. If the egg is fertilized, it will implant itself in the uterus and pregnancy will result. If the egg is not fertilized, it will leave the body with the rest of the uterus lining during menstruation. Many women report having peak energy at this time of the month and a stronger desire to socialize.

The hormonal changes that occur during ovulation can affect a woman's nutritional needs. It's important to be aware of these changes and adjust your diet accordingly to ensure optimal health. Here are some nutrition tips for women during ovulation:

• Increase your intake of healthy fats., such as those found in avocados, salmon, whole eggs, and chia seeds.
• Keep proteins lean, such as lean beef, chicken, and beans, providing lots of iron and other essential nutrients that support ovulation.
• Increase your fiber intake. Fiber helps flush excess estrogen.
• Avoid processed and sugary foods.

It's never awesome to eat processed and sugary foods, but if you must indulge in a little junk food, this is the phase to do it. The main reason is that processed and sugary foods can cause blood sugar levels to fluctuate, which can disrupt hormone levels. That's exactly what we're trying to fix! Obviously, a scoop of ice cream isn't going to derail your efforts, but if it becomes a pint of ice cream, then the goal of balancing hormones gets further away. Check out some amazing healthy alternatives HERE.

By following these nutrition recommendations during ovulation, women can help ensure that their bodies get the essential nutrients they need to support healthy ovulation and balance their hormones. Whether or not you are planning to conceive, balancing hormones has so many other benefits, such as easing the discomfort of PMS, increasing libido, and paving the way to a healthy (and less symptomatic) menopause. 

Recommended foods:

Beans

Red lentils, pinto beans, navy beans, all beans are perfect for this phase because of the high iron content

Veggies

Artichokes, asparagus, beets, broccoli, Brussel sprouts, carrot, collard greens, spinach, Swiss chard, potatoes (skin on)

Grains

Bulgar, barley, buckwheat, quinoa, oat/oatmeal

Meat

Lean chicken, lean beef, eggs

Fish

Salmon, shrimp

Ferments

Kimchi, saurkraut

Seeds

Pumpkin, flax

Imagine this feast: A delicious bowl of fluffy bulgar with lightly steamed carrots and broccoli, topped with slices of chicken breast, drizzled with olive oil and lemon. Drooling!

Check out our recipe book here.

Your body is at its strongest during this phase, so it’s the perfect time to push yourself to the next level. Focus on challenging yourself and pushing your limits with more advanced exercises. Your energy will typically be at the highest point in your cycle, so take advantage of more strenuous exercising, including:

• Quick warmup
• Weight lifting, 
• High-intensity interval training (HIIT), 
• HIIT Cycling
• Sprinting (if it feels right!)
• Quick cooldown

Warmups and cooldowns are important for preventing injury and curbing soreness. Also, you may even feel more social at this time, so consider group exercise, hiking clubs, or heading out to a gym for a class with others.

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

As ovulation approaches, it's normal to have a spike in your sex drive. You may be feeling riskier due to the increase in estrogen. Also, an increase in vaginal wetness and sensitivity makes sex so much more pleasurable and desirable. Increased blood flow to the pelvic region also has a stimulating effect. Whether you're with a partner or pleasuring yourself, ovulation is the time to enjoy some sexy time!

Here are some tips for having a  satisfying experience during this time:

• If you are not trying to get pregnant, make sure to take precautions to avoid pregnancy, such as using contraception or tracking your ovulation cycle.
• If you are with a partner, communicate openly, especially if you are trying out some new positions, techniques, or fantasy role plays. 
• Indulge in some cuddling and massage. Foreplay and connection will make you juicier and make sex feel that much better!
• Listen to your body and take breaks if you need to. You may feel extra frisky mentally, but going too fast with penetration can sometimes lead to pain and discomfort.
• Feeling weird, guilty, or ashamed? This is normal and most of the time irrational. Once you check in and make sure those feelings have no validity, move on and have the sexy fun you deserve!
• Sexy time with yourself is just as important as with a partner. Treat yourself to a new toy (if that's your thing), and some high-quality lube, and get it on!