The Follicular Phase

Follicular Phase days – 8 – 13

This second phase on from menstruation, the Follicular phase is when our pituitary gland releases the Follicle stimulating hormone, which stimulates the follicles in ovaries to mature.

With the levels of Estrogen and Testosterone starting to gradually rise, our energy levels do too, which helps our mood to improve.

Follicular Phase Nutrients:

• Cool foods
• Fermented foods
• Fresh fruits and vegetables
• Antioxidants
• Zinc
• Phytoestrogens (sweet peppers)
• Chicken
• Eggs
• String Beans
• Courgettes
• Carrots
• Wild Caught Fish (Trout)
• Sweet Potatoes
• Avocado
• Leafy Greens
• Kimchi
• Sauerkraut
• Sprouted beans and seeds
• Oats
• Dark chocolate
• Flaxseeds
• Pumpkin Seeds

A great time for sautéing and steaming, raw vegetable salads, blanching and roasting veg, Fresh vibrant light foods with a baked side dish.

Follicular Phase Activities :

• Weight Training
• HIIT
• Cardio
• Strength Training
• Boot Camp
• Yoga
• Biking
• Dancing
• Hiking

Follicular Phase Essential Oils:

• Citrus
• Peppermint
• Rose

3. Ovulatory Phase – Days 14 – 21>