Phase 2 The Follicular Phase – Levels Begin To Rise

Follicular Phase days – 8 – 13

Renewal & gentle momentum

The 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, energy levels do too, which helps our mood improve, but in perimenopause this increase may be uneven. Energy may return — or it may come in waves rather than a steady climb.

You may notice:

• Subtle mental clarity or optimism
• Curiosity or desire to begin again
• Increased motivation (but with lower tolerance for overdoing it)

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:

• Bergamot (uplifting and balancing)
• Lemon (mental clarity)
• Geranium (hormonal support)

Phase mantra:
I can move forward at my own pace.

3. Phase 3 The Ovulatory Phase Days 14 – 21 – Confidence Starts To Return – >>