What You Need To Know About The Follicular Phase Of Your Menstrual Cycle

Medically, we refer to four phases of the menstrual cycle: menstruation, follicular phase, ovulation, and luteal phase. But we can technically divide it into just two phases: the follicular phase and the luteal phase.  

To better understand this process, it is important to know the following: a female baby is born with approximately one million eggs. By the time they reach reproductive age and start menstruation, they only have about 300,000 eggs left and will ovulate 400 to 600 times in a reproductive lifespan. Of that original one million, just 11 to 20 primary oocytes (or immature eggs) will begin to develop in the follicular phase—this maturation process is triggered by the follicle-stimulating hormone.

There's also an increase in the luteinizing hormone (LH), which slightly peaks at the end of the follicular phase. This occurs directly before ovulation and is what stimulates the release of the mature egg.

Symptoms of the follicular phase usually include an increase in energy, clarity, and a fairly warm body temperature from 97 to 97.5 at basal (meaning the temperature you are first thing in the morning, before you even get out of bed).

The follicular phase can last anywhere from 11 to 27 days, beginning with menstruation and ending with ovulation. While there's no such thing as a "normal" menstrual cycle, the average time people spend in the follicular phase seems to be about 16 days1.

Ordinarily, if your follicular phase is shorter, it means an earlier ovulation. If it's longer, it usually means, anovulation, meaning that you did not ovulate that month or your body is taking longer to ovulate (i.e., release a mature egg).

Longer follicular phases have been tied to vitamin D deficiency2, but it can also be a sign of estrogen deficiency, exposure to endocrine disrupters, or a history of birth control pills3.

If you have intercourse toward the end of the follicular phase, make no mistake: You can still get pregnant! The sperm will last into the luteal phase (in fact, it typically lasts three days, or 72 hours), meaning it can remain potent even after ovulation.

Eating healthy fats, high-quality protein, and lots of dark green, leafy vegetables is really important to nourish your body. Plus, eating these digestion-supporting foods can help you metabolize estrogen more efficiently. If possible, I also recommend buying organic food to eliminate exposure to unwanted pesticides. Find out what to eat during every phase, here.

At the end of the follicular phase, when your LH is peaking, you will also have a peak in testosterone. Therefore, it can be helpful to do more high-intensity interval training and lift heavier weights during this time.

And of course, as I always say, limit refined sugars and processed foods, and if you eat cheese or butter, opt for the organic options from grass-fed cows.

Eliminating exposure to endocrine-disrupting chemicals to the best of your ability, upping vitamin D levels, improving your exercise regimen, and managing your stress level can help significantly in regulating the follicular phase.