Embracing Your Internal Spring: A Guide to the Follicular Phase

Written by Emma Dasco

Just as the moon waxes and wanes, so do the rhythms of our bodies. In a world structured around the 24-hour cycle of men's hormones, it's essential for women to reclaim and honor the sacred monthly rhythms of our bodies. The cyclical nature of a woman’s cycle has often been marginalized and misunderstood. Women's bodies are intricately connected to the natural world, reflecting the seasons of the earth and the cycles of the moon. Yet, in a culture that often disregards or diminishes the sacredness of our bodies, it's crucial to reclaim our inherent wisdom and celebrate the magic within. By embracing our natural rhythms, we can empower ourselves to live authentically and thrive in all 4 internal seasons of the Menstrual Cycle. Each phase welcomes a new set of hormone changes and nutritional needs that if supported correctly, can help ensure a healthier period or pregnancy, and body over all. In this guide, we'll journey into the radiant experiences of the Follicular Phase, embracing the essence of Spring within our internal landscape, and explore lifestyle tips to thrive during this time. 

The Follicular Phase

During the Follicular Phase, our bodies awaken with renewed energy and vitality, mirroring the vibrant emergence of spring. As we enter the Follicular Phase, we step into a time of renewal, growth, and spirited action. Over the span of approximately 10 days, estrogen levels gradually rise, infusing us with energy and vitality. While this typically happens within a monthly window, each woman has a unique cycle length. It's a time to set intentions and lay the groundwork for the journey ahead. Generally, our mindset shifts to one of optimism, creativity, and forward-thinking. We are primed to plant seeds of intention and watch them bloom. Whether it's brainstorming new ideas, embarking on creative projects, or exploring new activities, we can learn to harness our bodies' innate strengths instead of turning against them. However, I’ve noticed that if I am in a season of stress, or veering off of my routine, I do not experience this vibrant energy each month and might lean toward gentle practices of more rest and a focus on nourishment. 

Exercise and Movement

Nurturing our bodies through movement is essential during the Follicular Phase. With estrogen levels on the rise, we experience increased muscle strength, quicker recovery times, and heightened energy levels. This is a great time to engage in activities that empower you, such as weight lifting, cardio, and vinyasa yoga. Movement preferences are highly individualized, so lean into what feels right for your unique composition. 

Nourishment

On a nutritional level, the Follicular Phase is a time of gut healing and renewal. Adapting my nutrition to sync with the phases of my cycle has truly made a difference in supporting my body's hormone fluctuations. As you enter the follicular phase, characterized by rising estrogen levels, embracing fresh, vibrant foods becomes key to boosting your energy levels. Personally, I find that including nourishing grains, fruits, and a focus on protein in my meals during this phase helps me stay energized and balanced. By prioritizing nourishment, we provide our bodies with the fuel they need to thrive. 

Here are some foods I love to incorporate into my cycle-syncing meals for the follicular phase:

• Focus on dark, leafy greens and other iron-rich vegetables to help your body rebuild its iron stores after the menstrual phase. A few vegetables to include in your follicular phase dinners are: broccoli, carrots, spinach, and kale. 

• Vitamin C and iron absorption go hand in hand, including your favorite fruits such as berries and citrus for optimal nutrient absorption. 

• Opt for plenty of protein per meal with salmon, eggs, grass fed beef, and chicken!

Here’s one of my go to recipes, feel free to customize!

Burrito Bowls

Follicular Phase

Ingredients: 

Base-

• 1 tablespoon avocado oil

• 1 pound grass fed ground beef or turkey

• 4 cloves minced garlic

• 1/2 cup diced onion

• 1 packet of taco seasoning (I use primal kitchen)

• 1 cup rice

• 2 cups bone broth

Toppings-

• shredded lettuce

• avocado

• pico de gallo or salsa

• sour cream or Greek yogurt

• sliced radish

• fresh cilantro

Directions

• Prepare the rice by replacing bone broth for water.

• Heat a large skillet over medium-high heat.

• Once hot, add the avocado oil and then add the ground meat.

• Once the meat has started to brown, add the garlic and diced onion. Continue to brown the meat until it is no longer pink.

• Next, lower the heat to medium and the seasoning.

• Assemble bowls-- get creative!
  

As we celebrate the Follicular Phase, let’s embrace the energy of renewal, intention, and action. By aligning with the rhythms of our bodies, we honor the wisdom within and empower ourselves to live fully and authentically. May each “phase” of our journey be guided by the radiant light of our internal spring!

Photo by: Milan Popovic