Unlock your energy, clarity, and creativity with a fresh start in your follicular phase.
Your period is in the rearview mirror (hallelujah). Your energy, clarity, and creativity are making a comeback. The fog and fatigue have lifted and you’re starting to feel like yourself again. Welcome to your follicular phase! We try not to play favorites, but this phase is the ultimate reboot. Think of it as your 'inner spring'—a fresh start to emerge from rest and embrace all that’s possible in the weeks ahead. Ready to make the most of it? Let’s dive into how to harness this phase for maximum energy and productivity.
Whether you're in this phase now or approaching it soon, here's your guide to moving through it with intention, nourishment, and support.
Follicular Phase is Your Inner Spring
Just as nature begins to bloom in the spring, your body is starting to recharge. The follicular phase is all about growth and renewal. Your estrogen levels are rising, and that means your energy is too. Your creativity is flowing, and you’re ready to take action. It’s the perfect time to initiate new projects, socialize, and focus on building a strong foundation for the rest of your cycle. Think of this phase as the time to plant the seeds of your intentions. Your body is ready to rise up, so take full advantage of the burst of energy you’re feeling.
Do The Follicular and Menstrual Phases Overlap?
Technically, yes (but they aren’t exactly the same). The menstrual phase is the part of the cycle when you’re having your period, and it’s marked by the shedding of the uterine lining. This typically lasts about 3-7 days. As we transition into the follicular phase, it's a natural progression—a time when your body shifts from shedding and resting to revitalizing and preparing for what’s ahead. If last week's newsletter was about embracing rest and recovery, this week's focus is on harnessing that rising energy and creativity that comes with the follicular phase.
What is The Follicular Phase–And How Long Does It Last?
The follicular phase begins on the first day of your period and lasts until ovulation. It typically lasts about 14 days, but it can vary depending on the length of your menstrual cycle. For example, in a 28-day cycle, ovulation usually happens around day 14, marking the end of the follicular phase and the start of the luteal phase. However, the follicular phase can be shorter or longer depending on your cycle’s length!
During this time, your body is gearing up for ovulation by developing follicles in the ovaries, which is why it's often described as a "time of renewal" and energy growth. As mentioned, the first part of the follicular phase overlaps with the menstrual phase. But once your period ends, the follicular phase continues as your body prepares for ovulation. It's kind of like the menstrual phase is a gentle introduction to the follicular phase, where your energy and creativity start to build.
5 Simple Ways to Support Your Body
Here’s how to honor your physical and emotional well-being during the follicular phase:
1. Nourish with Energizing, Protein-Packed Foods
During the follicular phase, your body is ready to rebuild and revitalize. Focus on nourishing yourself with foods that support energy, muscle repair, and brain function.
- Lean proteins: chicken, turkey, tofu, eggs
- Fiber-rich veggies: kale, broccoli, sweet potatoes, asparagus
- Healthy fats: nuts, seeds, olive oil, avocado
- Complex carbs: quinoa, brown rice, oats
- Leafy greens: high in folate, which supports the body's reproductive system
Opt for vibrant, nutrient-dense meals that fuel your energy and vitality. Recipes we love to make during this phase: roasted chicken and micropchop salad, pineapple salmon poke bowl, and asparagus and green lentil salad with poached eggs.
2. Focus on Movement and Strength
As your energy surges, it’s the perfect time to challenge your body with exercise. Engage in activities that build strength, increase stamina, and get your heart pumping.
- Strength training: lifting weights, bodyweight exercises
- HIIT: short, intense bursts of exercise
- Cycling: either indoor or outdoor
- Dancing: put on your favorite playlist and let loose
Your body is primed to build muscle and push your limits during this phase. It’s a great time to set personal bests or try something new.
3. Increase Social Connection and Creativity
Your energy is high, and you’re feeling more social and creative. This is the time to reconnect with friends, brainstorm ideas, and share your vision with others.
- Social activities: coffee dates, group workouts, gatherings
- Creative outlets: art, writing, brainstorming new projects
- Public speaking or pitching: your confidence is high during this phase
- Collaborations: join forces with others on exciting projects
This is your moment to be visible, take the lead, and showcase your ideas!
4. Cultivate Mental Clarity and Planning
The follicular phase brings a sense of clarity. Your focus sharpens, and you may feel more organized and able to plan. Use this time to set intentions, lay the groundwork for upcoming projects, and set yourself up for success.
- Planning your next steps: map out your goals and set milestones
- Creative brainstorming: jot down your ideas, explore new possibilities
- Mindful journaling: reflect on your desires and how to manifest them
- Tackle your to-do list: use your burst of energy to make progress on long-term projects
Your mind is sharp now, so leverage that focus and get sh*t done.
5. Seed Cycle to Support Hormonal Balance
In the follicular phase, we return to eating flax seeds and pumpkin seeds as part of our seed cycling protocol. These seeds support estrogen levels and help prepare your body for ovulation. Why these seeds?
- Flax seeds contain lignans, which help balance estrogen levels.
- Pumpkin seeds are rich in zinc, which supports hormone production and immune health.
Add one scoop of seeds daily to your smoothie, salad, or yogurt to support your body through this phase and feel your best. If you’re curious, our clinical trials show the groundbreaking results of incorporating seed cycling into your routine!
Myth vs. Truth: Follicular Phase Edition
Let’s bust a few myths about the follicular phase.
Myth: You should be non-stop productive during the follicular phase.
Truth: While you may feel more energetic, the follicular phase is about balance. Harness your energy for growth and action, but don’t burn out. It’s okay to take time to recharge and plan.
Myth: You need to cut carbs to stay energized in the follicular phase.
Truth: Carbs are an essential part of your diet, especially in the follicular phase when your body is building energy. Opt for complex carbs (fiber-rich) like quinoa, oats, and sweet potatoes to nourish your body with a steady release of glucose.
Myth: Exercise during the follicular phase means pushing yourself to the limit.
Truth: This is a great time for strength and high-intensity exercise, but it’s also important to listen to your body. Pushing yourself too hard can lead to burnout, so focus on building strength at a sustainable pace.
Low-Lift, Creative Ways to Support Your Body During the Follicular Phase
Want to support your body with intention—but without adding extra stress? Here are some simple, nourishing ways to honor this phase without feeling like you’re ticking off another checklist:
🧑💻 Start a creative project
Whether it's journaling, crafting, or exploring new hobbies, dive into something that lets your creativity flow. You’re more inspired now—let that energy lead the way.
🎧 Listen to an inspiring podcast or audiobook
Use your heightened mental clarity to absorb new ideas. You might even feel more open to learning during this phase.
🌿 Get outdoors and soak in some sunshine
The extra daylight will boost your serotonin and vitamin D. Go for a walk, garden, or simply sit in nature to ground yourself.
🧴 Pamper yourself with skin care
With your energy on the rise, now is a great time to focus on your self-care routine. Treat your skin to nourishing oils, or indulge in a new facial mask.
🧣 Wear something that makes you feel powerful
Choose clothes that boost your confidence—whether it’s a favorite pair of jeans, a bold color, or a new outfit. This is your time to shine!
✍️ Set clear goals for the upcoming weeks
Use your mental clarity to create a vision for your next cycle. What do you want to achieve? How will you prepare for your most empowered self?
Unlock Your Potential
The follicular phase isn’t just about physical energy—it’s about reconnecting with your sense of power, creativity, and clarity. This is the time to nurture that drive, set the stage for growth, and embrace the opportunities ahead. Honor this phase, and you’ll be ready for everything the rest of your cycle has in store.