Follicular Phase

Welcome to Your Follicular Phase!

Hello, beautiful! The follicular phase is such an exciting time in your cycle. Think of it as the springtime of your body—a period of growth, renewal, and preparation.

Let’s explore what’s happening in your body and how you can embrace this!

What Is the Follicular Phase?

The follicular phase begins the day your menstruation ends and lasts about seven days.(see picture)

During this time, your body is preparing for ovulation, a key event in your cycle.

Follicle Stimulating Hormone (FSH) is working behind the scenes, traveling from your brain to your ovaries, where 8 to 15 follicles begin maturing. These follicles release estrogen, gradually increasing your energy and radiance.

Think of this phase as a time for blossoming. Hormone levels rise steadily, setting the stage for ovulation, the peak of your cycle.

Body & Uterus

At the start of this phase, your hormone levels are still low, which may leave you feeling a bit tired. That’s okay—it’s your body’s natural rhythm. As estrogen rises in the second half of this phase, you’ll likely feel more vibrant and energized.

During the follicular phase:

• Estrogen levels rise, helping follicles mature and the uterine lining grow.

• Progesterone and testosterone remain low at first, but the gradual hormonal shift helps you feel more alive each day.

Your body is beautifully designed to support you. Trust its signals and let it guide you.

Mind & Creativity

With estrogen gently increasing, this is a time of inspiration and renewal. Symbolically, this phase represents new beginnings. It’s a wonderful time to dream big, set intentions, and work toward your goals. Your creativity is naturally heightened, so lean into it! Whether it’s planning your month, starting a new project, or simply organizing your space, this phase is perfect for fresh starts.

Movement & Exercise

At the start of the follicular phase, you might feel like taking it slow, and that’s perfectly okay. As your energy builds, your body will crave movement. Low-impact cardio, strength Pilates, or brisk walks are wonderful early on. As estrogen continues to rise, you can increase the intensity, focusing on strength training and cardio workouts.

This is also a great time to work on building muscle, as your body is primed for it. Listen to your body—if it feels like running, go for it! If it craves something gentler, honor that too.

In the Kitchen

Your body needs nourishing, vibrant foods to support all the hard work it’s doing. Focus on light, fresh meals with lean proteins, complex carbohydrates, and plenty of vitamins and minerals.

Here’s a quick nutrient guide to support you:

1. B Vitamins – Essential for cell division and follicle maturation.

• Turkey, potatoes, chickpeas, eggs.

2. Vitamin C – Helps absorb iron and supports healthy blood flow.

• Oranges, bell peppers, broccolini.

3. Vitamin D – Keeps estrogen levels balanced and supports harmony in your cycle.

• Salmon, eggs, dairy, mushrooms.

4. Iron – Boosts energy and prepares your body for the next phase.

• Spinach, lentils, red meat, quinoa.

Grocery List for the Follicular Phase

• Turkey, potatoes, chickpeas

• Bananas, celery, lemon

• Swiss chard, oranges, carrots

• Ricotta, spinach, lentils, quinoa

• Salmon, eggs, red meat

Gentle Reminders

Every cycle is unique. Some months, you’ll feel like a spring breeze, full of energy and inspiration.

Other months, your body might need more rest. That’s okay. Learning to tune into your body and its natural rhythms is an act of self-love.

This phase is your time to nurture yourself and build a foundation for the rest of your cycle. Treat yourself with kindness, celebrate your body, and embrace the beauty of your natural rhythm.

Next stop: The Ovulatory Phase—get ready to shine even brighter!

With love, EA💋

Next phase is: Ovulatory Phase!