The Fueled & Free Podcast

S3 E8: Follicular Phase | Cycle Syncing Series, Optimizing Nutrition, Fitness + Productivity With Your Cycle

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Episode 32 Show Notes

I’m excited to be back with the next part of our menstrual cycle series, which is featuring the follicular phase!

The follicular phase is actually the longest part of the menstrual cycle, and it’s laying the groundwork for ovulation. In this episode, I’m discussing the 3 key hormones during this phase, why body temperature is such a fantastic tool to use with your menstrual cycle, how your energy, productivity, and libido are affected during the first part of your cycle, optimizing your nutrition so your body is fueled and functioning well, and more.

Something that has helped me immensely over the last couple of years is cycle syncing. While I know this can feel overwhelming and may seem too complicated for some, it’s actually helped me to feel more in flow with my body, and my life. I want to encourage you to take what you need from this episode, and make the necessary changes that make sense for you and YOUR season of life. You’re never ‘stuck’, and when you’re willing to learn and implement new strategies to support your health, you’ll be amazed at the peace and ‘flow’ that takes place in your own life!

in this episode, Follicular Phase | Cycle Syncing Series, Optimizing Nutrition, Fitness + Productivity With Your Cycle, I cover: 

• My honest thoughts and personal experience with cycle syncing + advice if you’re wanting to practice cycle syncing in your own life {2:24}
• What the follicular phase is, and what actually happens during this time {4:40}
• The 3 primary hormones that are active (and the key roles they play) during the follicular phase {5:50}
• Why your body temperature is an incredible tool to utilize with your menstrual cycle + how it’s affected during the first half of your cycle {11:20}
• How your energy is affected during the first half of your cycle {15:46}
• Navigating intimacy, exercise, and socialization during the follicular phase and leading up to ovulation {20:00}
• How to best ‘fuel’ and optimize your nutrition during the follicular phase {22:37}
• The process of estrogen detoxification that needs to happen in the body + foods that are supportive of detoxification {27:43}
• Beneficial sources of fiber-rich foods to consume during the first half of your cycle {32:31}
• Being mindful of your caffeine intake during the first half of your cycle {33:59}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Resources and links mentioned in this episode:

• Episode 30 | Luteal Phase
• Raw Carrot Salad by Dr. Ray Peat
• Sunfiber supplement
• Learn more about working together by visiting https://fueledandfree.com/
• Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
• For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com