The Follicular Phase: How to Boost Energy, Creativity & Estrogen Naturally

Welcome to Your Inner Spring

The follicular phase is the beginning of your cycle — the "let’s get our life together" phase. Hormones start to rise, energy returns, and your brain fog begins to lift. After the inward stillness of the menstrual phase, this week brings a breath of fresh air, and biologically, it’s the perfect time to start something new.

But most of us rush into it too fast, ignoring what our body actually needs to thrive during this part of our cycle. So let’s break it down — what’s really going on hormonally, and how do you eat, move, and live to work with it, not against it?

What is the Follicular Phase?

• When it happens: Day 6 to around Day 13 (after your period, before ovulation)

• What’s happening hormonally:

  • Estrogen is rising

  • Follicle Stimulating Hormone (FSH) is prepping your ovaries to release an egg

  • Energy, libido, and focus increase

You might feel:

• More social

• More motivated

• More energized, both mentally and physically

This is your inner spring. You’re blooming, babe.

How to Eat in the Follicular Phase

Your body is now primed to digest lighter, fresher foods. You don’t need as much slow fuel as you did during menstruation, so it’s time to reintroduce bright, vibrant meals that support liver detox and estrogen production.

Focus on:

• Lean proteins (eggs, fish, chicken)

• Leafy greens (rocket, spinach, parsley)

• Cruciferous veg (broccoli, cauliflower)

• Fermented foods (kimchi, kefir, sauerkraut)

• Antioxidant-rich fruit (berries, citrus, pomegranate)

• Light grains (quinoa, buckwheat)

Support estrogen with:

• Flax seeds and pumpkin seeds (see: seed cycling!)

• Zinc and magnesium from nuts and seeds

• Herbs like nettle and raspberry leaf

Grab our recipe blogs this week for phase-friendly meals like our Pink Glow Latte, Grilled Chicken & Pear Salad, and Thai Coconut Fish Bowl.

How to Move in the Follicular Phase

You’re in your growth phase — literally. Your hormones support muscle building, increased endurance, and better recovery. This is a great time to challenge yourself with:

• Strength training

• Functional Pilates

• Pole or Aerial fitness

• Dance cardio or HIIT (if it feels good)

Your energy is climbing, but don’t burn it all in one go. Movement should energize, not drain you.

How to Support Your Mind & Mood

Estrogen = brain boost. This is the phase to:

• Plan creative projects

• Try something new

• Brainstorm ideas for work or life

• Connect socially

• Build new habits (your brain is most open to learning right now)

Pro tip: Don’t overbook yourself. You don’t have to do everything just because you feel like Superwoman this week.

Cycle syncing is more than a trend — it’s a way to finally work with your biology, not against it.

If you’re ready to stop guessing and start syncing, here’s where to go next:

Join our membership for phase-based workouts, recipes, and daily tips to match your flow.

Or start with the foundation — our Harmonize Your Hormones eBook, your go-to guide to eating, moving, and living for your cycle.

Guidebook - Complete Guide to Harmonizing your Hormones

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