FOLLICULAR

FOLLICULAR

Days 6-12
(7-10 day duration)

Hormonal Birth Control:

Hormonal birth control suppresses hormones of all four phases. After your period finishes begin the Follicular phase for 7 days.

Hysterectomy or Perimenopausal:

Begin on the 6th day after your later PMS symptoms (may have cramps + migraines) or when your period finishes, if you still have menses. Overtime as hormone levels lower in your body, transition to starting this phase on the 6th day after the New Moon or follow your intuition/biofeedback.

Gender Affirming Hormone Therapy + Hormone Replacement Therapy:

Begin on the 6th day after New Moon or on the 6th day after your later PMS/PMDD symptoms like Migraines, Nausea + Diarrhea begin.

Non-Medically Transitioning, Menopausal or Post Menopausal :

Begin on the 6th day after New Moon.

Estrogen + Progesterone are slowly on the rise to mature egg follicles.

Estradiol levels begin to rise, which affects FSH (Follicle Stimulating Hormone).

"Dream Big, Try New + Say Oui"

Estrogen + Progesterone slowly on the rise, causes the brain to be more open, creative + ready for new beginnings.

Brainstorming, Creativity + Willpower are High

Great time to think BIG, literally write out or speak aloud your dreams. Highly reccommend this meditation By Shelah Marie to aid that journey.

Begin ANYTHING Now

The seeds you sow at this time have creative juice.

Just say YES

Literally. to every invitation + I am not referring solely to romantic dates. Gf invites you to make pottery? Go. Colleague invites you to puzzle contest? Go. New friend invites you to weed community garden? Go. Naturally, I am an extro introvert + I forced myself to do this when I was heartbroken from my divorce. I was pleasantly surprised by the amount of serendipitous joy I experienced by simply accepting invites, I normally would have declined.

please: say OUI.

Stronger Immunity

Higher levels of antibodies in your body + will have an increased inflammatory response.

These changes make you less susceptible to infection during this phase of your cycle. Freaking cool.

Great Hair

One study showed that sebum production is less, so you may notice great hair days during the follicular phase.

Easy Neuroconnections

You form new neuroconnections more easily now because estrogen + progesterone are rising. If there has been something you have been wanting to try or to learn, do it now as it will feel easier.

Bowels

With progesterone just beginning to rise, you may find it more difficult to pass a bowel movement. Try eating more fiber (prunes are great), chugging L H2O first thing in the am, L water with a tsp sea salt (intense - stay by loo) +/or a gentle distilled water enema will get things moving. Creating IN 10 ALLONGE for this problem.

Age + Phase Length

Follicular phase may start to get shorter when you are in your late 30s - can affect fertility. That said, I became pregnant by delighted surprise with a “text book healthy baby” at 44.5yrs young out of the blue, so…

Cervical Mucus

You will have white, cloudy, or sticky discharge.

HEADS UP: as sperm can live up to 5 days in the vagina/uterus, you can become pregnant during this time.

You can check your cervical mucus 3 ways:

• Wipe the opening of your vagina (BEFORE you pee) with white toilet paper or tissue. Check the color + the feel of the mucus.

• Look at the color + the texture of the discharge on your underwear.

• Put clean fingers into your vagina. Then check the color + the texture of the mucus on your fingers.

Book-end Your Days.

To aid the body + the brain in realising it is 'safe’ (lessen cortisol production, which then affects reproductive hormones aggravating PMS), bookend your days. Begin with something to ground you + wrap up your day with something grounding, again.

Trust your intuition/biofeedback to choose10-15min of something that is quite physical +/or new.

Begin Day Ideas:

dance in your kitchen to 3-4 upbeat songs

2 burpees at every light on your jog/bike ride

try IN 10 you have never done before

Before Bed Ideas:

walk the skateboard park with guided meditation

listen to learning podcast while doing jumping jacks + skaters

play on the kids jungle gym (with or without kids ;)

ADRENAL SNACK IDEAS

Broccoli w/ Green Lentils Salad

Romaine Lettuce Avocado Boats w/ Sauerkraut

Carrots w/ couple Olives

Grapefruit w/ couple Brazil Nuts

Prone to dehydration: Hydrate, Beasts.

Stay away from alcohol during the follicular phase, as it can quickly dehydrate your body. MY DIY electrolyte mix UNDER PMS SUPPORT MOON TEAS.

Bright, Vibrant + Light foods

They will keep you feeling more energised. Fresh over frozen, but do what your budget allows.

Steam + Sauté

Beneficial to steam or saute foods served with a bit of cold olive oil or cold flax seed oil to make the nutrients more bio available during this phase. In addition, focusing on sprouted + fermented foods will help your body to metabolize estrogen.

Many Hormonal Balancing holistic practitioners use TCM seasonal eating as it echos the 4 phases of the menstrual cycle. I am sharing the same list here with additional anti-inflammatory hormonal phase specific foods.

Diindolylmethane foods (DIM - help metabolise estrogen, which aids follicle development) : eggs, fish, legumes (green peas), cruciferous vegetables (broccoli, broccolini, brussel sprouts, cabbage, cauliflower, kale), green vegetables (beet leaves, bok choy, broccoli, broccolini, celery, collards, mustard greens, spinach, zucchini, etc), nuts, seeds (chia, hemp, sesame, sunflower)

Pressed Salads (Kimchi + Sauerkraut)*
ALL the Veggies in salads

plus more supportive foods:

avocado, bamboo shoots, Chinese yam, courgettes, cucumber, daikon, fennel, green onions, jicama, leeks, mushrooms, onions, radish, shallot, sugar snap peas, snow peas, water chestnuts

fresh green + leafy vegetables (arugula, boston lettuce, butter lettuce, endive, mache, mesclun, mustard leaf, radiccio, red leaf, rocket, romaine, spinach, watercress)

bananas, pears, dates

sprouts (alfalfa, broccoli, mung bean, pea, etc)

cilantro

flax seed oil (cold pressed)++

unsweetened plant-based milks+
lean protein: fish, legumes+, poultry, salmon, seafood, plant-based protein powder+
nutrient-dense grains: buckwheat, quinoa

kombucha - watch sweetener content as that will exacerbate inflammation affecting PMS

*Support gut health + detoxification

+ Eat with fiber + cruciferous vegetable - read more on PMS SUPPORT.

++ Great omega 3 source, but never use heated as that changes chemical structure - develops dangerous compounds.

NB For endurance athletes, it is important to carbohydrate load the day before the activity during this phase.

CYCLE SYNC RECIPES

DISORDERED EATING TRIGGER WARNING

Metabolism is currently low as your body does not need as many calories to function well, HENCE EATING vibrant (life giving) + LIGHT FOODS will FUEL YOU well. If you like doing fasts (intermittent Fasting, etc) or detoxes, now is the time to do it as your cortisol LEVEL is also low - cortisol (Stress hormone) rises when you choose to faSt, which then affects pms.

TO BE CRYSTAL CLEAR, I am not saying to restrict, I am sharing the science of why vibrant + light foods are beneficial to your bIology during the follicular phase.

Phase 1

Thought* to support the estrogen-dominant follicular phase when the ovaries increase estrogen levels in the body.

1-2 TBSP/day Pumpkin Seeds, raw + ground

1-2 TBSP/day Flax Seeds, raw + ground

*Mixed data; most results have been anecdoctal in the hormonal balance community - hormonal acne cleared. That said, all seeds are great for a multitude of nutritional reasons irregardless of gender.

NB I purchase bulk organic pumpkin seed protein powder + grind my own flax seeds to then store in my freezer for use as needed. Seeds will go rancid otherwise + I like to use my money as economically as possible.

SUPPLEMENTS + HERBS

Dairy-Free Probiotics: good daily support to aid digestion, detoxification, immunity + mood.

Shatavari root: support of sexual vitality to compliment increased arousal.

L theanine + lemon balm: useful if the increase in your energy levels tips over into feelings of restlessness.

Cervix is medium high

Plus, it is softer than the tip of your nose.

Creative foreplay will be key.

Hormones are slowing ramping up

Sex drive may still be low.

Open to New Experiences

Your hormones have you wanting to have new experiences. Follow your sexual instincts. Try opening up the Kama Sutra, as the idea of new may turn you on more now.

Touching + Massaging

Lots of touching + massaging instead of penetration may feel really good. Look at Luteal Erotic Massage.

Positions

There have been no specific positions listed for this phase that I have been able to find.

So, look at Menstruation Positions or Luteal Positions.

NB

sexual focus meditation for womxn

By clinical psychologist, Dr. Lori Brotto. This is brilliant + personally, has aided in calming my frenetic multi-tasking mind in order to have more fulfilling sex. Entire podcast is definitely worth a listen but the meditation starts at 29:55.

Download a free monthly Cycle Sync plan for Beginner, Intermediate or Advanced movers to learn how to schedule your own movement.

Mix it Up +/or Learn Something New

Brain + body are ready to mix it up + learn something new.

BEAT, In 30 special (for different kinds of movement) + SIGNATURE

These will challenge your brain as the series +/or choreography moves quickly + is always changing every class or video. Add in X after 3-4 days - follow your biofeedback/intuition.

Longer Recovery

One study has said that womxn’s muscles take longer to heal post training during this phase. After you give ‘er, you must recuperate the following day. So, for marathon training, you must only stretch between training runs/days. In addition, do not run or do the exact same thing every day as recovery days (ALLONGE + cLASSIQUE) will be important now.

Energy Increasing

Because your BBT is rising along with all of your rising hormones, your energy is increasing as well. At the beginning of this phase, moderate intensity movement will aid you as HIIT may still be a bit too intense right now. After 3-4 days in, you will be craving higher intensity movement: RUNS + X.

Increased Performance

After 3 days, your actual physical performance is highest now, through to the day you ovulate. The crux is this is not your best time for endurance - that is Luteal.

NB I am not an endocrinologist nor a nutritionist nor a psychologist, I am a nerd. Please use the above info at your own discretion.

Never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen here.