Updated: Jan 19
Hey girl hey! This week we are talking about cycle optimizing and it’s all about that follicular phase. This is one of my favorite phases and I can’t wait to tell you more.
This phase is day 6-14 of your 28-day cycle. This can vary based on the length of your cycle which is 28-35 days. This phase is typically 1 week after your period.
During this time your estrogen and progesterone are beginning to rise.
As you learned last week, cycle optimizing your hormones and adjusting your diet to support fluctuating hormones can be a game changer when it comes to taking charge of your own health and is extremely helpful in diminishing your period symptoms such as –
- Painful periods
- Cramping
- Bloating
- Headaches
- Mood swings
- Any other PMS related symptoms
As well as helping you to balance your hormones and boost your fertility if baby making is in your future.
This will not only make these symptoms go away or greatly diminish it will make you feel and look amazing.
If you want to learn about last week’s topic –
Cycle Optimizing | Menstruation Phase | Phase 1
visit my blog on this topic, here.
This time of your cycle is all about fresh and light.
Estrogen and progesterone are rising during this time so the best foods to eat are ones with prebiotics which help your body break down and metabolize these powerful hormones.
Some good options are –
- Sauerkraut
- Kimchi
- Bean sprouts
- Broccoli Sprouts
- Sprouted and fermented foods
- fatty fish
- nuts/seeds
Hormone levels, while still low, are beginning to rise as your egg follicles mature, in preparation for ovulation. You may be starting you feel more energized, and potentially including more exercise, so this is a good time to incorporate light, fresh and vibrant foods, such as salads and fermented foods like kefir, probiotic yogurt, or sauerkraut, which supports gut health and detoxification.
With rising estrogen, some women find they have more energy, focus and willpower at the time, so it may also be an optimal time to begin your healthy eating plan or give my 28 day cleanse a go. This is also a great time to start a new diet.
Some popular food choices are –
Probiotics – gut health, digestion, detoxification, immunity and mood
L vitamins- Increases energy and helps with feelings of restlessness
My super foods green salad is an amazing option during this time of the month. The recipe for this can be found in my latest cookbook- The Complete Hormone puzzle which can be found at this link-
Your grocery shopping list for this period is –
- Salad vegetables
- Smoothies
- Fresh Juices
- Raw veggies with hummas
- Flaxseeds
- Avocado
- Broccoli
- Nuts/seed mix
- Mung beans
- Oats
- Probiotic yoghurt
- Zucchini/ courgettes
- Buckwheat
- Salmon
- Kefir
As for your business, this phase is all about planning and strategy in business so make sure you take advantage of this. Map out your entire calendar during this phase, scheduling your workouts for the month, important work meetings, plan outing’s with friends and vacations.
If you own and run an online business schedule all your social content, blog posts, etc.
Update resume, reach out to two to three people who are good contacts during what you want, if you want to leave a relationship start planning out what you want to say and planning it out what to do.
Workouts- this is a great time of the month to try new workouts because they will feel effortless and you will feel aligned with your body. You want to be around people because you want to build connections. Its a great time to schedule new workouts with girlfriends during this phase.
Getting your hormones balanced and optimizing your cycle will be a game changer in how you look and feel.
Love and Health,
Coach Kela
