How to Support Your Body During Ovulation

(Your Inner Summer Phase) ☀️

Ovulation is often considered the peak of your menstrual cycle—and for good reason. Hormones surge, your body is primed for fertility (even if conception isn’t your goal), and many women notice a shift in energy, glow, and confidence. This is the phase where your body is at its most magnetic—physically, energetically, and emotionally.

In cycle syncing, we call this your Inner Summer. It's a short but powerful phase where you can tap into elevated energy levels, outward expression, and physical strength. But with all of this light also comes responsibility: it’s essential to nourish and support the body so it doesn’t burn out from the inside out.

Let’s explore what’s happening hormonally, how to support your physical and emotional health, and how to use your ovulatory phase to feel your most alive.

What’s Happening in the Body During Ovulation?

Ovulation usually occurs around the middle of your cycle—between days 12–16 in a textbook 28-day cycle, but this can vary greatly from woman to woman (and cycle to cycle).

Here’s what’s happening under the surface:

• Luteinising Hormone (LH) spikes and triggers the release of a mature egg from the ovary.

• Oestrogen peaks, helping thicken the uterine lining and support vaginal lubrication.

• Testosterone rises, increasing libido, strength, and confidence.

• Basal body temperature may drop slightly and then rise after the egg is released.

  
  

This fertile window usually spans 4–5 days, with ovulation itself lasting only 12–24 hours.

Cervical Fluid: Your Body’s Built-In Ovulation Signal

One of the most empowering ways to track ovulation is by paying attention to cervical mucus—your body’s natural way of signalling fertility.

Your cervical fluid changes throughout your cycle due to rising and falling hormone levels. In your ovulatory phase, these changes are especially noticeable.

What to Look For:

• Creamy/Lotion-Like: Signals oestrogen is rising. Fertility is increasing.

• Watery: Slippery and light, may feel like light spotting in your underwear. Fertile.

• Egg White Mucus (EWCM): Clear, stretchy, and can stretch several cm between your fingers. This is the most fertile and ovulation-supportive fluid. Think raw egg whites—it helps sperm travel and survive.

  
  

✅ If you notice EWCM or watery mucus when wiping or in your underwear, it’s a sign your body is in ovulation or just about to be.

Pro Tip: This is a great time to journal your cervical fluid daily, especially if you're trying to conceive, avoid pregnancy naturally, or better understand your body’s signals.

How to Support Your Body During Ovulation

This is your time to lean into the fire, but also support your hormones, nervous system, and metabolism. Here's how to nourish your body and mind.

🥦 Nutrition: Feed the Fire—Don’t Burn Out

Oestrogen is peaking, and your metabolism slows down slightly in this phase. You may not feel as ravenous, so this is a great time to:

• Prioritise cruciferous veggies like broccoli, cauliflower, cabbage, and kale – they help your body clear out excess oestrogen via liver detox pathways.

• Add zinc-rich foods like pumpkin seeds, shellfish, and legumes to support egg release and hormone balance.

• Balance blood sugar with meals rich in protein, fibre, and healthy fats—this supports ovulation and reduces the risk of estrogen dominance symptoms like acne or mood swings.

• Hydrate well, especially if you're noticing fertile mucus—fluid production requires water!

  
  

📌 Sample ovulatory phase plate:Grilled salmon, quinoa, roasted broccoli, avocado, and a citrus-dressed salad with pumpkin seeds.

🧘 Nervous System: Protect Your Glow

You may feel at your most “on”—but this can also be a danger zone for overcommitting or pushing too hard.

• Schedule outward energy tasks like speaking gigs, filming, social events, or first dates.

• Take 10–15 minutes per day for parasympathetic rest: breathwork, legs up the wall, a gentle walk in nature.

• Celebrate yourself. You are magnetic and powerful—this is the time to affirm it!

  
  

🏋️‍♀️ Movement: Go Big (If It Feels Good)

With testosterone rising, you may notice:

• Better strength output

• More coordination

• More motivation to move

This is the ideal time to:

• Smash a heavy strength session

• Try a HIIT or cardio burst

• Go for a long hike, dance class, or a fun workout with friends

But remember: just because you can go hard doesn’t mean you have to. Honour how your body actually feels, not just what the “textbook” says.

💞 Sexual Energy & Creativity

Libido is often highest during this phase—and for good reason. Your body is primed for conception, but even if babies aren’t your goal, you can use this creative energy to:

• Launch a new project

• Write or express creatively

• Connect more deeply with your partner

• Deepen pleasure practices

Your body is producing more pheromones, your skin might appear more radiant, and you're more attuned to connection. This is a potent time for expression—sexual or otherwise.

If You Experience Pain or Ovulation Symptoms...

Some women experience mittelschmerz (ovulation pain), bloating, or spotting. These are common but not always “normal”—they can be signs of inflammation, estrogen dominance, or nutrient deficiencies.Supporting with anti-inflammatory nutrition, gentle movement, and liver support herbs like dandelion, ginger, or turmeric can help ease these symptoms. If you notice symptoms getting worse or staying the same, please go and see your GP with your cycle tracking records, or your preferred health practitioner.

Your Inner Summer Is Sacred

Ovulation is a short but potent phase that deserves reverence. By syncing your food, movement, and nervous system care with this natural peak, you can amplify your energy, performance, and vitality.

Whether your goal is hormone balance, conception, performance, or simply feeling your best—you can make the most of this phase by tuning in, not tuning out.

💌 Want more guidance?

📥 Download my free Cycle Sync Guide to align your workouts and nutrition with your cycle.

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🌀 Or join the Cycle Sync Club—your safe space for deeper hormone education, weekly resources, and exclusive programs designed to help you reclaim your health through every phase.

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