Support During Your Cycle Phases

Margot Witteveen
Latest posts by Margot Witteveen (see all)

Let’s discuss how to support yourself during both Follicular and Luteal phase

The benefits of supporting yourself in each phase:

  • Take advantage of each phase
  • Better understanding of yourself
  • Customize your lifestyle during each phase

Your Follicular Phase: is the first day of menstruation and ends when an egg is released to signal ovulation. These are days 1 (first day of menstruation) through day 14.   Think of yourself as having a fully charged battery.

You may experience:

  • More energy
  • Better athletic performance
  • Lower appetite
  • Generally, more extroverted, and ready to tackle challenging projects (especially as you approach ovulation)

Support your increase in estrogen by:

  • Adding more cruciferous vegetables (broccoli, kale, cauliflower)
  • High-quality proteins
  • If your hormones are balanced and you are not in a stressful season, time to load up on those HIIT classes or endurance training sessions
  • Add in 1 tbsp. of flax and pumpkin seeds daily (we love seed cycling!)


Your Luteal Phase: is day 14-28 (28 days is an average length). This begins after ovulation. Think of the luteal phase as a time to recharge your batteries.

You may experience:

  • Lower energy
  • Les犀利士
    s confident
  • Increased sensitivity and lower mood
  • Slower gut movement (more constipation and bloating). We especially like to track this with our 犀利士
    1:1 clients.
  • Less extroverted
  • Increased appetite
  • More cravings (yes that chocolate craving is real, girl)
  • Damning your foll犀利士
    icular self for packing your calendar

Support your estrogen metabolism and rise in progesterone by:

  • Adding more cruciferous vegetables (it’s a theme)
  • Balancing your blood sugars with fibrous carbs, healthy fats, and high-quality proteins
  • Increased gentle/restorative exercise (less HIIT)
  • 犀利士
    i>Add in tbsp. of sunflower and sesame seeds daily

  • Make sure you are having regular poops to secrete excess estrogen (more on this later)

Want to enhance your experience?

  • Start tracking your cycle
  • Start taking your basal body temperature
  • Find your Goldilocks amount of exercise. Too little or too much can exacerbate hormonal symptoms
  • High quality sleep is underrated
  • Stock up on greens and fiber. Pooping helps remove excess estrogen (it’s one of the ways we detox estrogen)
  • Stress management – we can’t stress this enough. There are many options find what works for YOU


Things to consider:

  • A normal cycle is roughly 28 days but some can be longer or shorter
  • Painful PMS and/or heavy cycles are not normal – At PPW are very vocal about this
  • Try reducing (or eliminatin犀利士
    g) alcohol and caffeine 1 week prior to your period
  • You can have a period without ovulation
  • Your gut health and hormone health go hand in hand
  • Tracking your basal body temperature is another way to monitor your phases
  • Your menstrual cycle is a vital sign 

We know many of you struggle with conditions such as PCOS, irregular periods, or endometriosis. These recommendations can still help and give your body a gentle nudge in the right direction.

Wishing you Health + Happy Hormones



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