Your Ovulatory Phase: How to eat, workout & plan your life
Cycle syncing: your ovulatory phase
You already know that the ebb and flow of your hormones throughout the month can be full of physical, mental and emotional ups and downs. In the first half of our cycle syncing series, we explained how hormones play a massive role in how we feel from our appetite to our sex drive to our energy levels and mood.¹ But lucky for us, we can use our hormones to our advantage to live our best lives. By adjusting your lifestyle to the natural rhythm of the menstrual cycle.
So far in this series, we’ve covered the basics of how cycle syncing works with the natural flow of your hormones during your menstrual and follicular phases, and how to best support your nutrition and lifestyle during this time. This is what we at Beeya refer to as Phase 1 for seed cycling, but as we enter the ovulatory and luteal phases, it’s time to move into Phase 2.
Not only do we recommend a new superfood seed blend, but there are plenty of other lifestyle, exercise, and diet changes that can help support your body and hormones during this time.
While we truly believe that cycle syncing is for everybody, it can be especially life-changing for those living with PCOS, trying to conceive, struggling with fatigue, or battling with their weight.
Here’s everything you need to know about adjusting for the peak of your cycle, your ovulatory phase.
Cycle Syncing: Ovulatory Phase
You’re probably familiar with the ovulatory phase as the time when fertility hits its peak. Estrogen and luteinizing hormones are on the rise as your body releases an egg that is ready for fertilization (this is the time to start getting it on if you’re trying to conceive). Usually this burst of hormones makes you feel powerful, confident, and ready to take on the world. If you imagine your menstrual cycle as a wave, this is the peak. While this is a short section of your cycle, with actual ovulation lasting between 12-24 hours, you can still harness the power of this hormonal wave while it lasts!
What to Eat
Since this is the time when estrogen peaks, you’ll want to continue focusing on cruciferous vegetables like cauliflower, broccoli, and bok choy that help flush the body of toxins, including excess estrogen. Load up on cruciferous vegetables like cauliflower, broccoli, and bok choy. They’re rich in glutathione, an antioxidant that can help your body flush out toxins, including excess estrogen.
Magnesium-rich foods like sunflower seeds, sesame seeds, spinach and dark chocolate help balance estrogen and progesterone. If you’re trying to conceive, place an extra focus on vitamin B rich foods like pasture-raised meat and eggs to support egg release and implantation.
How to Exercise
If you’re the type that likes to challenge yourself and beat personal records, this is your time to shine. With testosterone and estrogen peaking, your energy levels are likely at their highest point. That means lifting heavier, running faster, and crushing your HIIT workouts.
You may also want to connect with others during this phase, so a group class may be the ticket to pushing yourself to the max during your workouts. A vigorous crossfit session, a powerful vinyasa class, or a high-energy spin class can help you build muscle and better bonds with others.
With all your hormones at their peak, your energy and confidence are firing at full force during your ovulatory phase. If you need to give a presentation at work, now is the time to speak boldly. This can also be a time to start new projects, and get your creative juices flowing. You’re also highly wired for connection during this phase, so it’s a great time to plan a first (or second) date. If you’re trying to get pregnant, you’ll be primed and ready both physically and emotionally, since this is when your body is ready to conceive. Lean into love, whatever that looks like for you, and don’t let this opportunity for connection pass by unnoticed!