Everything You Need To Know About The Follicular Phase

A Quick Refresher

If you’re a woman, you have not one, but two, internal clocks that regulate your bodily processes – one being your circadian rhythm, and the other being your infradian rhythm. The infradian rhythm regulates the female brain, metabolism, immune system, microbiome, stress response, and, most relevantly, your menstrual cycle. Read part one of this series to learn more about how important the infradian rhythm is to your body. 

The Follicular Phase: Defined

Evie’s free cycle-based fitness and wellness app, 28, uses the word “Awaken” to describe the follicular phase. This phase, like the word that accompanies it, is all about new beginnings (hint: a new egg), revival, and excitement. Hormone experts define the follicular phase as the 7-10 days immediately following menstruation in which the body prepares for ovulation, or releasing an egg.

Note that some consider menstruation as part of the follicular phase, and therefore only recognize three phases. You may also hear women’s health blogs define the three phases as proliferative, ovulatory, and secretory – this refers to the uterine cycle. However, this series is centered around the ovarian cycle, so for clarity purposes, I will ignore those terms. I’m recognizing the four-phase philosophy of the ovarian cycle because the body’s hormones are quite varied between menstruation and ovulation, and therefore a woman will require differing levels of nutrients, rest, and activity throughout this couple of weeks.

According to Dr. Jolene Brighten, the follicular phase gets its name from the follicle-stimulating hormone (FSH) that is produced during this time of the month. Follicle-stimulating hormone is secreted by the pituitary gland in the brain, and its primary function is to prepare the ovaries for releasing an egg. Estrogen, progesterone, and even testosterone increase during this stage to stimulate the body for possible fertilization. For most women, cramping, migraines, and bloating from menstruation subside, leaving you feeling renewed and vibrant. You may notice your libido also rising at this time, and it will find its peak in ovulation, the most fertile phase.  

During the follicular phase, our hormones are rising, we have better energy levels, and our metabolism is slightly slower.

Food and Fitness in the Follicular Phase

Research indicates that there is a strong and complex correlation between fats and hormones. In fact, the Foundation for Female Health Awareness claims that fats are the “building blocks” for estrogen and progesterone, and without proper fats in the system, your body may not ovulate or menstruate. Healthy fats like fatty fish and nuts will be beneficial during this time to coincide with your rising hormones. Examples of food items are: salmon, almonds, avocados, nut butters, eggs, and plant-based oils. Additionally, vegetables like broccoli, brussels sprouts, cabbage, kale, or cauliflower are essential to incorporate into your follicular phase diet because they help your body metabolize estrogen. These veggies are also a great source of vitamins and minerals and will give you extra energy and immune support as you enter ovulation. 

Since your energy levels will be higher than they were in menstruation, 28 suggests more rigorous exercise routines in the follicular phase, as it is “an optimal phase for muscle growth.” Healthline recommends doing lighter cardio like jogging, hiking, or flow-based yoga that still works up a sweat. Strength training and weight lifting are also key to this phase, as your increased energy levels will allow greater performance now than during some other phases. Weight lifting could also help offset the small dip in metabolism that you experience from this phase.

Why Is Important To Live with Your Cycle? 

I’m answering this question with another question because it’s truly as simple as this: Have you ever felt confused about the way your body feels and wonder why you’re experiencing the symptoms that you are? I can almost guarantee that every woman can answer that question with an emphatic “YES.”

Maybe your energy is lower, or your sex drive is higher, or you’re having difficulty sleeping at a given time of the month. Whatever it may be, if your symptoms follow a repeated pattern, they could be attributed to your cycle. Learning about the processes your body goes through each month will help you better take care of yourself and alleviate some of the aches and pains of menstruation. Before you question the validity of living in accordance with the infradian rhythm, note that there have been preliminary studies that have found key associations between female hormone fluctuations and bodily responses like appetite, mood, energy levels, thought processes, and more.

Women who tried cycle-syncing™ reported to Forbes Health that it has left them feeling more energized, balanced, emotionally in control, and knowledgeable about when to conceive. The way that a woman’s hormones interact in the brain at different times of the month affects how tired we feel, how motivated we are, even how much we want to socialize with others. Learning about the science behind why you feel the way that you do and appreciating the nuances of your body’s rhythm are empowering.

Closing Thoughts

It’s now 2023, and refusing to talk about periods and sexual health is sooo last year! You don’t have to live in the dark about your health anymore. Even if you’re still a skeptic about the efficacy of the “living in accordance with your cycle” philosophy, I’d encourage you to just give it a try. At an absolute minimum, the tips this series offers encourage staying active, practicing good nutrition, and listening to your body. I find it very difficult to believe that any doctor or health professional would dissuade a patient from engaging in healthy habits like the ones discussed here. As always, if you’re looking for more resources, visit Dr. Jolene Brighten’s blog or download Evie’s 28 app to learn more. 

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