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🌱 How to Support Your Body During the Follicular Phase

  • Writer: Renee Diment
    Renee Diment
  • Apr 2
  • 3 min read

Embrace your energy, rebuild strength, and reset your rhythm!


The follicular phase is your body’s natural reset. It begins right after your period ends and sets the tone for the rest of your cycle. During this phase, your energy builds, your mood lifts, and your body becomes primed for strength, creativity, and growth.


Understanding how to work with your biology during this time can amplify your results—whether your goal is fat loss, muscle building, better mental clarity, or simply feeling your best.


🌀 What is the Follicular Phase?

The follicular phase starts on the first day of your period and continues until ovulation. But for practical purposes—especially when it comes to nutrition, movement, and lifestyle—we treat the post-menstruation to ovulation window as your springtime phase.


🧬 What’s happening hormonally?

  • Estrogen starts to rise

  • Follicle-Stimulating Hormone (FSH) helps mature follicles in the ovaries

  • Testosterone also begins to climb slightly

These hormonal shifts can result in:

  • More stable mood

  • Increased confidence

  • Higher motivation and libido

  • Improved insulin sensitivity

  • Greater physical and mental energy


🥗 Nutrition Tips for the Follicular Phase

Think of this as your time to rebuild and nourish deeply after menstruation.


Key Focuses:

✅ Lighter, vibrant meals: Your digestion is generally better in this phase

✅ Replenish iron and B vitamins: Especially after blood loss from your period

✅ Lean into fibre and fermented foods: To support detoxification of estrogen


Recommended foods:

  • Leafy greens, broccoli, carrots, beetroot

  • Citrus fruits, berries, kiwifruit

  • Quinoa, brown rice, oats

  • Lentils, chickpeas, tempeh

  • Eggs, fish, lean red meat (for iron & B12)

  • Kimchi, sauerkraut, yoghurt (for gut health)


💧 Tip: Increase hydration with coconut water or mineral-rich herbal teas (like nettle or raspberry leaf) to support circulation and cellular repair.


🏋️‍♀️ Movement During the Follicular Phase

This is the best time to train hard—your body is more resilient, you recover faster, and motivation is higher.


Best types of workouts:

  • Strength training (progressive overload, compound lifts)

  • Cardio (moderate to intense—running, spin, intervals)

  • Skill-based movement (boxing, dance, pilates with challenge)


⚡️Your body is more insulin-sensitive, meaning it uses carbs more efficiently, so don’t be afraid to fuel well before and after training (in-fact as a woman you NEED to fuel before and after you train).


🧠 Mind & Mood Support

Because estrogen boosts brain function and mood, this is a great time to:

  • Set goals

  • Plan projects

  • Brainstorm creative ideas

  • Tackle social or work commitments


📝 Tip: Journal out your intentions or schedule your most demanding work during this time—you’ll likely feel more “on.”


🌿 Supplements & Extra Support

Depending on your needs, these may help:

  • Magnesium – to support nervous system & hormone balance

  • B-Complex – to replenish after menstruation

  • Probiotics – for gut & estrogen detox

  • Adaptogens like maca or rhodiola – to support energy and mood


Always check with a practitioner, especially if you’re on medication or TTC.


💫 In Summary: The Follicular Phase is Your Springtime


You’re primed for growth, strength, and renewal. Tune into your energy, nourish yourself well, and use this time to move forward powerfully. By aligning your habits with this phase, you’ll start to experience just how effortless results can feel when you stop working against your cycle.


💌 Want Personalised Support?

We cover this inside the Cycle Sync Club and our Personalised Plans, where we tailor your workouts, nutrition, and mindset tools to each phase of your cycle.

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