DAYS 16-20

ABOUT THE
OVULATORY PHASE

ENERGY LEVELS

YOU ARE RIDING HIGH GIIIIRRLLL! Energy levels should be UP UP UP!

BEST TIME TO WORKOUT

In the morning. You should have mega amounts of energy…so take advantage of it!

HOW TO FUEL YOUR BOD PRE & POST-WORKOUT

Carbs are still the go-to for fuel during your workouts at this time.
Because your risk for injury may go up during this phase due to your muscles and tendons being more lax, be sure to prioritize a DYNAMIC WARM UP before you workout & focus on proper form during your workout!


For recovery, be sure to hydrate. Higher energy levels = more of an all-around burn. So PLEASE get in that h2o + quality protein post-workout to give the body the proper fuel to rebuild!

FOODS TO INCORPORATE DURING THIS PHASE

GOOD COMPLEX CARBS
Squash + sweet potato + brown rice + apples + kiwi + carrots

FIBER RICH VEGGIES
Carrots + beets + broccoli +artichokes + escarole + butternut squash + green beans + asparagus

ANTIOXIDANT RICH FRUITS
Strawberries + raspberries + coconut + blueberries

QUALITY PROTEIN
Organic chicken + grass-fed beef + pasture-raised eggs + shellfish + sardines + anchovies + turkey + wild-caught salmon + quinoa + bone broth + lentils + high quality tofu or tempeh + collagen peptides


PRO TIP
Try incorporating a raw carrot salad to support gut health, digestion and estrogen detox during this phase (and all phases, really)
How?: Shred 1 large (organic preferably) carrot into a bowl + mix in 1 tsp olive oil or coconut oil + 1 tsp of apple cider vinegar or white vinegar + salt and pepper! Bon Appétit


HONORABLE MENTION
Royal Jelly + cinnamon are very supportive during this phase as well :)

WHAT YOUR HORMONES ARE DOING

Testosterone and estrogen are REAL high which = more energy for you AND ability to build muscle is fabulous. Follicle stimulating hormone (FSH) and luteinizing hormone (LH) rise as well as your ovaries prepare to release an egg.