ABOUT THE
follicular phase

 

DAYS 8-15

BEGINS: 1ST DAY AFTER YOUR PERIOD

ENERGY LEVELS

Just like your hormones, your energy levels should be RISING!

BEST TIME TO WORKOUT

Mid-day

HOW TO FUEL YOUR BOD PRE & POST-WORKOUT

As the intensities of your workouts increase, your body will look to use carbs over fat for energy. Just be mindful of portion sizes as your metabolism is slower at this time (which means less calories are being burned at rest).


Following your workouts, be sure to get in enough quality protein and complex carbs since your body needs a little extra lovin’ in order to recover at this stage. 

FOODS TO INCORPORATE DURING THIS PHASE

NUTRIENT DENSE, GUT LOVING OPTIONS + COMPLEX CARBS
Kimchi + sauerkraut + kefir + kale (the hype is real) + broccoli + cauliflower + leafy greens + all types of fruit! + carrots + zucchini + turmeric + garlic + potatoes (all kinds) + brown rice+ quinoa + pumpkin

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
Adding in an adrenal cocktail during this phase (or any phase, really) can work wonders for stabilizing your blood sugar and making your adrenals happy little campers!
What I put in mine: 8oz organic coconut water + 4oz organic OJ (no added sugar) + 1 scoop of collagen peptides for protein + 1 tsp of trace mineral drops + pinch of sea salt

WHAT YOUR HORMONES ARE DOING

During this time, your sex hormones are low but continue to rise in prep for ovulation.


Although, the baseline of your resting cortisol (your stress hormone) levels are higher, your other hormones (which make you sensitive to cortisol) are lower. This allows you to benefit from more challenging workouts without over-stressing your mind or body.