Continuing from my menstruation series, today we’re diving into the follicular stage, my favourite phase of our cycle. This is the longest stage, the point where estrogen begins to rise, and the time I feel most like myself. As women, our bodies are constantly guided by an unseen force, our hormones. This is the stage where they work in harmony with us, giving us energy, clarity, and a better sense of self.
During the follicular stage, an egg matures in the ovaries, preparing for ovulation. This phase begins the day after your period ends and continues until ovulation, typically lasting between 11 to 16 days.
How You Feel
The reason this is my favourite stage is because of how completely different I feel compared to the dark side of menstruation. Yes, I love bleeding and just wrote about how we should honour our periods, but I have to be real. It is not the most enjoyable stage, especially when life does not pause for us to rest the way we need to. The demands keep coming, and while I try to slow down, I can never fully escape the exhaustion that the world adds to my menstrual cycle.
The follicular stage, like spring after winter, is a breath of fresh air. Everything feels lighter. My mind is clearer, my energy returns, and I no longer feel like I am moving through a fog. The sluggishness that weighed me down is gone, and suddenly I am ready to be outside again, engaging with the world rather than hiding from it.
Physically, the changes are just as amazing. My skin starts to clear and glow as estrogen rises, my body no longer holds on to excess water, and I feel lighter and more at home in myself. The heaviness lifts, not just physically but emotionally. There is an ease to this stage, a feeling of renewal that reminds me that, like winter, it is not meant to last forever. I move differently, stand taller, and feel more capable of taking on the world. This phase reminds me that my body is always shifting, always renewing itself, and that no stage is permanent.
How to Move During Spring
Now that I am in my follicular stage, I feel different, so I have to move differently. After losing iron from bleeding, I prioritize replenishing my body by drinking a lot more nettle tea, especially in the first five days of this phase. Nettle tea not only helps restore my iron levels but also provides extra hydration to make up for the fluids lost during my period.
A fun fact is that I also drink a lot of nettle tea in the spring because it saves me from pollen attacks and hay fever, but that is a topic for another article.
When it comes to food, I eat intuitively but naturally crave lighter meals than I do during my period. My appetite is lower, so I tend to eat more fish and soups rather than heavier meals. My body also craves more fruits, and I listen to that by incorporating fresh, hydrating options into my diet. Even though I indulge in my favourite foods, I make sure to get enough protein and healthy fats since this is the phase where I go intense in the gym.
My workouts during this phase are focused on weight training and cardio. With estrogen rising, my pain tolerance is naturally higher, which means my body can handle more muscle damage and recover efficiently. This makes it the perfect time to lift heavier weights, challenge myself, and push my body without feeling as much fatigue. I feel physically stronger, and my movements feel more powerful and effortless.
The biggest shift in my life during this phase is my social life. I am not the most social person by nature, but during my follicular phase, I find myself craving connection. I love interacting with people and am far more likely to say yes to going out and trying new activities. My energy feels lighter, and there is a natural pull toward movement and engagement.
I also notice a boost in creativity. I write more, bake more, and overall feel more expressive. I catch myself being more chatty and lively without even trying. It is like my body and mind are waking up from hibernation, ready to re-engage with the world. This is the phase where I feel the most open, social, and inspired, making it the perfect time to pour energy into ideas, friendships, and experiences.
My Tips During the Follicular Stage
Prioritise Hydration
Your body is rebuilding after menstruation, so staying hydrated is key. Drink plenty of water, herbal teas, and fresh juices to replenish fluids and maintain energy levels(if you are like this will be an active period).
Focus on Nutrient-Dense Foods
Your metabolism naturally increases in this phase, making it a great time to load up on nutrient-dense foods. Choose fresh fruits, lean proteins, healthy fats, and fiber rich vegetables to fuel your body.
Movement and Strength
With estrogen rising, your pain tolerance is higher, and your body is ready for more intense workouts. Take advantage of this phase by incorporating strength training, cardio, or any form of movement that challenges you physically. Your muscles recover faster, making this the perfect time to increase weights, try new exercises, or improve endurance.
Engage Socially
This phase is the best time for connection and engagement, so make an effort to spend time with friends, attend social events, or network. If you usually feel introverted, this is a great time to push yourself to be more social, as conversations will likely feel more effortless.
Tap Into Creativity
If there’s something you’ve been wanting to create Create! whether it’s writing, painting or cooking new recipe this is the perfect phase to do it. Inspiration flows more freely, so lean into creative expression in whatever form feels right for you.
Embrace the Energy of Spring
Just as nature renews itself in spring, this phase invites you to embrace lightness and renewal. Choose activities that bring joy, movement, and fresh experiences, whether it’s spending more time outdoors, refreshing your routine, or trying something new.
Teas I Love During This Phase
Nettle tea (iron replenishment)
Dandelion tea (detoxes and supports liver function)
Hibiscus tea (supports circulation, hydration, and iron absorption—my favourite heart tea)
Foods I Eat More Of
Fish (light but packed with protein)
Soups (nourishing and easy to digest)
Fresh fruits (hydrating and full of vitamins)
After focusing on hydration, nourishment, and movement, I notice that my diet naturally starts to match spring itself light and full of renewal. I find myself craving fruits, and meals that feel light rather than heavy.
I joke that during this phase, I want to eat like a fairy, but in a way, it makes sense. This is the part of my cycle where I feel the most alive, so I naturally gravitate toward foods that feel fresh, bright, and full of energy. I love incorporating seasonal fruits, herbal teas, and anything that makes me feel like I’m blooming alongside nature.
The follicular stage is the phase where our bodies are on our side, bringing a sense of renewal and ease. My main tip? Have fun and live life. Wellness is not just about rest and healing it is also about embracing joy, movement, and the things that make you feel alive. This is the stage where I change my focus away from deep introspection and lean into experiences that bring me happiness and excitement.
As women, our hormones are constantly shifting, influencing our moods, energy levels, and even our desires. This is the time to embrace the lightness, to step outside, and to engage with the world. Say yes to plans, hang out with your friends, push yourself in the gym, and explore new things. This is when we feel a lot more confident, social, and inspired, making it the perfect time to set things in motion.
Take advantage of this stage to establish new routines, start new projects, and move forward with motivation. The key to true wellness is not just about balancing rest and work, but also about flowing with the natural rhythm of your body. The follicular stage is a reminder that life is meant to be lived fully.