follicular phase mini guide
You know that feeling at the end of your period when you suddenly want to rejoin society again and text everybody back? That’s you entering your follicular phase.
After your bleed, your hormones begin to rise, bringing back clarity, energy and motivation. You start to feel like yourself again.
If you took your much needed rest during your menstrual phase, this is where you naturally feel ready to reconnect, create, and ease back into your routine.
Think of this phase as your internal springtime.
Just like plants in nature, parts of you begin to slowly awaken, and your energy begins to shift outward and build momentum.
Download my free mini guide to learn what to eat, how to move, and how to support your body through each phase of your cycle.
Get the Free Guide →
what’s happening hormonally
Estrogen is beginning to rise, bringing a noticeable lift in your energy, mood, and mental clarity. You may feel more motivated, creative, and open to engaging with the world again.
At the same time, follicle-stimulating hormone (FSH) is signaling your ovaries to mature an egg in preparation for ovulation.
This is why your brain can feel sharper, your thoughts more organized, and your desire to socialize or start new things begins to return.
foods to focus on
Since your metabolism is picking back up you’ll need to focus on food that keeps it balanced:
probiotic rich food: A healthy gut microbiome is vital to keep estrogen levels in check. (kimchi, kefir, yogurt, sauerkraut)
carrot salad: Yes, this little salad is viral for a reason. Carrot has a special fiber that binds to excess estrogen, detoxing it from your body.
cruciferous veggies: supports healthy estrogen metabolism, helping your body process and clear excess hormones more efficiently (broccoli, cauliflower, brussels sprouts, kale)
vitamin a + e – Supports healthy follicle + egg growth, also helps skin stay glowy (avocado, olive oil, carrot, grass-fed beef liver, free-range eggs)
Keep meals light, fresh, and easy to digest. Focus on lightly sautéed or stir-fried foods to support your digestion in the follicular phase.
embodying this in the physical world
This is your get-back phase. You’ve rested during your menstrual phase, and now it’s time to nourish this rise in your creative + social energy.
refresh your environment
Treat this like a refresh week. Declutter, deep-clean, wash your bedding, rearrange furniture (if need be), get fresh flowers for the home.
socialize and create
With your creative energy rising, it’s a good idea to plan and brainstorm for projects, dates or activities you’ll want to dive into in this new cycle.
do & be
Act on the intentions you set in your menstrual phase and start bringing them to life through small inspired action. This is an ideal time to start new routines or habits that align with the woman you deisre to embody.
try something new
Make it a point to try a hobby, recipe, outfit, or cafe that sparks joy and reminds you how good it feels to explore and say yes to life again.
You’re blooming again, so let yourself explore without pressure our attachment to outcomes.
working with your inner energy
working with newness + change
As you start new routines and habits in this phase, you might find yourself resistant to change. Doing anything unfamiliar is mostly always met with resistance, so stay extra mindful between what your body is signalling as “misaligned” versus “unfamiliar”embrace the trial + error process
Look at this period as a time to refine and re-try. Sometimes it takes trying something once to realize it wasn’t for you. Sometimes trying that thing actually leads you to another thing that aligns seamlessly for you. You’ll never know until you put yourself out there and learn from “failure.”open your mind
Your perspective is naturally more curious and receptive right now.
Journal, explore new ideas, or simply let yourself think bigger without shutting it down. You’re not here to have it all figured out—just to expand.
movement + exercise
Just as your inner energy rises here, your physical body follows suit. You’ll feel ready to move more again.
Cardio tends to feel really supportive here. Walking, incline treadmill, cycling, (really anything that gets your heart-rate up and increases blood flow!)
With that being said, don’t ever feel like you have to only stick to cardio to cycle sync your workouts. The most important thing when syncing your workouts to your phases is the intensity you choose. How much effort you put is the key thing that influences hormones, and therefore your overall well-being.
Personally, I love strength training, and it’s something I do during all 4 phases(–with the exception of intentionally taking rest days during my bleed.) So if you’re into that too, you can sync your weight-training sessions here by choosing moderate weights and higher reps.
This creates that cardio-esque feel while still conditioning and working the muscles. As your hormones rise higher during this phase, you can mirror that with the intensity of your workouts, eventually leading to ovulation phase where you can go your hardest.
last thought
Remember, your follicular phase is a time to bloom slowly. Nature never rushes it’s growth, and neither should you.
While you strategize and plan, remember it’s just as important to feel free and have fun. Follow what excites you, move in ways that feel good, and trust that your growth is happening in every decision.
xo,
Bhielle
