1
Follicular Phase
🗓️
When: After your period until ovulation (estrogen rises).
💪
Movement: Moderate HIIT and Strength training. Use this energy for gains!
🥗
Food Focus: Sprouted and fermented foods to support gut health and rising hormones.
⬇️
Calorie Change: Consider a decrease of ~250 calories.
✨
Nutrient Focus: CoQ10, Choline, Turmeric.
Found in: fatty fish, organic soybeans, broccoli, egg yolks.
2
Ovulatory Phase
🗓️
When: Mid-cycle, around 3-5 days (peak estrogen and LH).
🗣️
Movement: Verbal and more social activities, plus HIIT and Strength as energy peaks.
🌱
Food Focus: Raw, plant-based foods to support hormone detoxification.
⚖️
Calorie Change: Listen to your body—maintain or increase slightly based on activity.
✨
Nutrient Focus: Vitamin C, Glutathione, Selenium.
Found in: citrus, strawberries, peppers, Brazil nuts, fish, eggs, avocado, broccoli.
3
Luteal Phase
🗓️
When: After ovulation until your period (progesterone rises).
🚶♀️
Movement: Low-moderate intensity movement and Strength training. Prioritize recovery.
🥕
Food Focus: Root veggies and leafy greens to aid digestion and manage blood sugar variability.
⬆️
Calorie Change: Consider an increase of ~250 calories to support rising metabolism.
✨
Nutrient Focus: Fiber, Cinnamon, Chromium Picolinate.
Found in: meat, seafood, broccoli, whole grains, kale, green beans.
4
Menstrual Phase
🗓️
When: The first day of bleeding.
🧘♀️
Movement: Gentle movement like Yoga and Yin stretches. REST is best!
🩸
Food Focus: Mineral and Iron-rich foods to replenish losses.
⚖️
Calorie Change: Listen to your body—focus on nutrient density and comfort.
✨
Nutrient Focus: Red meat, Organs, Sea vegetables, Ginger.
Found in: grass-fed/finished lean red meats, kelp, seaweed.
Julie Freeman Integrative Services
Curious how to personalize this for your body? Start with a free discovery call.
For educational purposes only and not a substitute for medical advice. Every body is different.