OVULATION

Ovulation
Days 13-15
(3-5 day duration)

Hormonal Birth Control:

Hormonal birth control suppresses hormones of all four phases. After your period Is finished wait 7 Days (Follicular) + then begin the Ovulation phase for 3 days.

Hysterectomy or Perimenopausal:

Begin on the 11th day after your later PMS symptoms (may have had cramps + migraines) or after your period began, if you still have menses. Overtime as hormone levels lower in your body, transition to starting this phase on the 11th day after the New Moon or follow your intuition/biofeedback.

Gender Affirming Hormone Therapy + Hormone Replacement Therapy:

Begin on the 11th day after New Moon or on the 11th day after your later PMS/PMDD symptoms like Migraines, Nausea + Diarrhea begin.

Non-Medically Transitioning, Menopausal or Post Menopausal :

Begin on the 11th day after New Moon.

Estrogen peaks, Progesterone continues to rise which is joined by Testosterone to prep your body for possible implantation.

Estradiol levels continue to rise in parallel to the growth of follicle size as well as to the increasing number of granulosa cells. FSH (Follicle Stimulating HOrmone) receptors exist exclusively on the granulosa cell membranes. fsh stimulates the growth of eggs in the ovaries.

LH (luteinizing hormone) surges. Luteinizing hormone triggers the release of an egg from the ovary. LH stimulates the dominant follicle to bulge from the surface of the ovary + finally rupture: releasing the egg. The level of follicle-stimulating hormone increases to a lesser degree.

"Magnetic Communicator + Collaborator"

Feel Sexier + Desire Sex

Estrogen peaks, Progesterone continues to rise which is joined by Testosterone to prep your body for possible implantation.

Social + Eloquent

These hormonal changes positively affect the social + the verbal centres of the brain.

Have that important conversation now because you will be a wordsmith.

Connect with your community - throw that big brunch or host that holiday family supper. See more under body.

Timing Can Shift

Ovulation days can shift from month to month by 3-5 days. depends on life stressors, lifestyle, sickness, etc. this was new info to me, so i wanted to share.

Migraines

Some womxn experience migraines around now which can sometimes be due to low iron stores. Eat iron rich foods in days leading up; if you eat what is recommended during the menstruation phase, that will help mitigate better health during your ovulation phase.

Hair + Skin

Hair + Skin may look on point right now. Think of a peacock spreading their feathers to get attention - that is what your hormones are enabling your body to do right now. Book those headshots or portrait session now for best results.

Pheromones

Steroid hormones from apocrine sweat glands, signal peak fertility right now affecting your pheromones - you may smell more attractive to others.

Sense of Smell

Sense of smell may be heightened now, so you could perceive your body odor to be stronger -*conflicting data*.

Early Riser + Energizer Bunny

Due to your BBT rising, you may naturally wake-up before your alarm raring to go. You will have more energy in general, so plan to book that marathon race during this window. Be it a literal race or the figurative marathon of hosting your block party.

NB

You will feel awesome right now, so be mindful planning for future events at this time. In 2 weeks, hormones will be declining + you may not feel like hosting anything then. Learn from my mistakes ;).

Cervical Mucus

You will have the most mucus.

It will be clear + feels slippery (watery) - like raw egg whites.

Can be stretched between your fingers.

Heads up: during these “slippery days”, you are fertile.

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 your day with something that makes you happy to ground you.

wrap up your day with something thAt brings you joy to ground you, again.

Follow your intuition/biofeedback + choose a very physical activity that resonates with you for 10-15min.

Begin day ideas:

run in a parc

bike ride outside

Any IN 10 Total Body

Before bed ideas:

play with your dog at dog park

hide n’ seek with cat

climb a tree with kids

Any IN 10 TOTAL BODY

ADRENAL SNACK IDEAS

Strawberries w/ Pecans

Persimmon w/ Coconut Chips

Endive w/ Almond Butter

Red Pepper, Brussel Sprout Slaw w/ Pistachios

Fibrous + Light Foods

These will support your liver with glutathione production, which is filtering out excess estrogen from your body now in preparation. This pre-emptive flushing alleviates potential upcoming PMS - excess estrogen = multitude of symptoms.

Plus, your body will function better on these light nutrient dense foods right now - read Disordered Eating Trigger Warning to learn why.

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.

Glutathione foods: asparagus, avocado, mushroom, okra, spinach

Glutathione production supportive foods (aids liver in flushing out excess estrogen) : fish, poultry, brazil nuts, sunflower seeds, bell peppers, bok choy, broccoli (regular + Romanesco), brussel sprouts, cabbage (green, red, savoy), cauliflower, garlic, kale, mustard greens, onions, shallots, watercress, citrus fruits (clementine, orange, grapefruit, pomello, etc), kiwi, papaya, strawberries, brown rice, oats, kombu, turmeric

additional support veggies* (raw for fiber):
beet root, bitter gourd, boston bib, chard, cucumber, dandelion greens, frisee, green beans, kohlrabi, little gem, lotus root, lotus seed, mung beans, radish, radicchio, sprouts (all kinds), swede, tomatoes, wax gourd, zucchini

raw fruits* (raw for fiber):
berries (esp raspberries), coconut, guava, watermelon
seeds: chia, flax, hemp, pumpkin

pumpkin seed butter
flax seed oil (organic, cold pressed)++

unsweetened plant-based milks**
light whole grains: corn, job’s tears (coix seed or chinese pearl barley), quinoa
almonds + walnuts

lean protein: eggs, fish, legumes, poultry, plant-based protein powder**, poultry

*Raw Veggies + Fruits help the body to easily metabolize + eliminate excess estrogen from your liver, which can ease PMS symptoms.

**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.

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 LIGHT + FIBROUS 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 light + fibrous foods are beneficial to your bIology during ovulation.

Phase 1

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

Stop day before you Ovulate.

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.

Vitamin B6: supports energy production, mood + hormone regulation throughout the month.
Valerian/Fennel tea blend: encourages a deeper sleep.

Cervix is high

Soft like your earlobe + slightly open.

Deeper vaginally penetrative positions, like on all fours or with your knees on your chest or cowgirl or wheelbarrow, may be more comfortable now as your cervix will be higher.

Cervical Orgasm

Some womxn report enjoying cervical orgasms + now is the perfect time to try as your body is prepped for pleasure. Again, only do if this feels good for your body. I have had a LEEP procedure, so it is too painful for me to try, but I am SO CURIOUS. If you try, let me know how it is :).

Exciting + Frisky

Estrogen + Testosterone are peaking, which makes you most interested in sex (+ prime for getting pregnant, if TTC).

Spontaneity is the spice of life now. think of opening the Kama sutra. Try everything. repeatedly.

MEOW.

Edging

Orgasming is very easy for you now. Edging is where you arrive close to orgasming, but stopping yourself before climax. Practicing edging for 20min or so increases the amount of oxytocin (feel good, connecting hormone) + nitric oxide (enhances sexual fantasy; important regulator of vaginal blood flow + vaginal wall contractility) in your body, which then flush out excess cortisol as well as improving periods/ovulation/immunity. Plus, your resulting orgasm will be DELICIOUS.

Positions

By certified Sex Coach, Myisha Battle

Doggy style: Because the cervix is slightly higher up around ovulation, this is a fantastic time to try deeper penetrative positions. Doggy Style is a fun sex position to work with because you can do it in so many ways! Try it on all fours, against the bed, standing up… you can even try different variations of Doggy Style such as Frog Leap (the person being penetrated squats instead of rests on their knees), or Turtle (the person being penetrated stays resting on their knees, but wraps their arms around their thighs). If your knees are sensitive + you’re not on a bed, put a pillow beneath them.

Reverse cowgirl:  If you are looking to stimulate your G-spot, try this. Similarly to Cowgirl, you are on top, except in this sexual position, you face away from your partner + lean forward a bit. For those who are on the shyer side, this gives you some privacy to unabashedly feel all the feels.

Pretzel dip: This position is all about catching the feels because it allows for deep penetration while still getting to lock eyes with your lover. Eye-gazing can lead to an even deeper connection! You lie on your side, while the penetrating partner scissors you. Added benefit? Both of your hands are free, So you can also give + receive pleasure at other sites like the clitoris, nipples, testicles, etc. 

If you ARE trying to conceive… BONUS POSITION: 

Legs on shoulders: A twist on missionary, but even better for those who are trying to get pregnant (plus, it offers great g-spot stimulation). Lay on your back as you would normally in missionary position, but throw your legs over your partner’s shoulders, tilting your pelvis upwards. This position allows for deeper penetration, making it easier for sperm to get through the cervix + fertilise the egg. and gravity helps, too: When the goal is to conceive, try to stay lying down for at least 15 minutes after your partner finishes so that semen does not exit your body right away.

DIY LUBE

I personally prefer this as it does not disrupt my hormones:

1:1 (1.4 cup to 1/4 cup)

Organic fractionated coconut oil (bye bye, grease)

Organic aloe vera

Mix in a glass spray bottle + store in the fridge.

shake before spraying on.

0 preservatives, hence the usage of a spray bottle + the fridge storage.

Heads up 1: this will not work with condoms - it will degrade them causing breakage.

Heads up 2: as my pelvic floor physiotherapist warned me, some womxn may get yeast infections from the coconut oil as it contains sugar. I have not to date, but be mindful for yourself.

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

Energy to Burn + Social

High Impact + Group Dynamic will fuel you, so taking a live stream La Technique class would be ideal right now.

You will spend your energy reserves.

#stillNOTsorry

Created to take the cardiovascular system on a roller coaster ride:

X, Signature, Beat, Ladder Cardio, Barre Circuit + Total Body Circuit

Increased Performance

Your physical performance is still high now. Push yourself to move with more intensity, with heavier weight, faster rpm, etc. And, be sure to cross-train with Allonge + Classique to recover.

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.