The Cycle Series

by Alaina Perun

For those of us inhabiting a female body, our endocrine system undergoes a remarkable cycle every month that facilitates our fertile and creative nature. Our endocrine system conducts a beautiful symphony that directs our bodies through four distinct hormonal phases, each of which is defined by its own characteristics. These four phases are menstruation, the follicular phase, ovulation, and the luteal phase. The intention of this series is to introduce you to your cycle and acquaint you to your cyclical nature as a female-bodied human. May this be an informative complement to your journey towards lived wellness in your unique body. 

Technically speaking, there are two phases to our menstrual cycle, the follicular phase and the luteal phase. Each phase contains a major event, menstruation within the follicular phase and ovulation within the luteal phase. For the sake of simplicity, we will view the cycle in four phases: menstrual, follicular, ovulatory, and luteal. Also, the day counts explained when breaking down each phase are reflective of a 28 day menstrual cycle. Note that not all menstrual cycles are 28 days; in fact, normal cycles range between 25-35 days. Simply view the day count to get a general awareness around the time frame of each phase. Today, we will be looking into the Ovulatory Phase.

Breaking down your Ovulatory Phase

The event of ovulation marks the beginning of the luteal phase. The ovulatory phase occurs during the window the egg is released from the ovary to when it is either fertilized or unfertilized, between days 14-18.

Physically, the most developed egg bursts forth from the mature follicle out into the fallopian tube. For the next 24 hours, the egg is viable to be fertilized by sperm. If it is not, the egg dissolves into the walls of the fallopian tube forming a structure called the corpus luteum (more on this in the luteal phase installment). Vaginally, our cervical mucus is thick, stretchy, and wet, signalling our peak days of fertility. 

During ovulation, our hormones are peaking. Estrogen and FSH are still present from our follicular phase, but in heightened quantities. Now, luteinizing hormone (LH), produced in the pituitary gland, drives ovulation by producing estradiol. This signals to the ovaries to release the mature egg. Also, testosterone is heightened and amplified, exacting our confidence and rigor, assisting our biological inclination to find a mate.

During this phase, our mental awareness peaks. We are overflowing with creative ideas and ventures, open to receiving what sticks. Our mentality is empowered and we feel driven by exacting confidence. Overall, we are optimistic. Gather and socialize during this time; celebrate with your community.

Seasonally, this phase is our inner summer. During this flowering period, we bloom; our body is buzzing with hormones. Our buds have opened up to be pollinated by conversations and connections with others. This is the season of celebrating our experiences, a time ripe with desire and overflow as we receive our harvest. This season sets the scene for deeper action executed during the luteal phase.

Beans and the Ovulatory Phase

During this phase, our system continues to be full of hormones like estrogen, testosterone, FSH, and LH. Continue to practice mindfulness with your body while engaging with your environment. I will re-emphasize: just because our bodies support more sociability during this phase does not mean we need to overextend ourselves, especially while healing. When there is a build up of excess stress hormones or biochemical signalers in the body, our ovulation can be disrupted. When there is too much “hormonal noise” from stress hormones it dilutes the amount of estrogen in our system so our body may never register or reach the threshold needed to initiate ovulation.

This is a fitting time to address the hormone insulin and the importance of maintaining a balanced blood sugar level since this also impacts our stress levels. Insulin is a hormone produced by the pancreas. When we consume the carbohydrates in food, the pancreas releases insulin to mitigate the uptake of glucose into our cells; our cells use sugar (glucose) for energy. When we eat sugar in excess, our bodies produce an overabundance of insulin. The extra insulin and glucose remain in our blood stream causing us to become insulin resistant. Our bodies read the perceived mismanagement of insulin to glucose balance as a stress on our system, thereby producing adrenaline and cortisol. Excess glucose and insulin, combined with the cortisol and adrenaline, can prevent ovulation. When we do not ovulate, we do not produce progesterone. Ultimately, this leads to estrogen dominance and issues with infertility. Additionally, insulin resistance is connected to poly-cycstic ovarian syndrome (PCOS), inflammation, pain, premenstrual symptoms, and endometriosis. 

Supportive foods for this phase include leafy greens, chard, spinach, tomato, and bell peppers- think light, high water content vegetables. Quinoa is a great grain option, especially for those who do not eat meat. Shrimp and lamb are great animal protein options, too. Fat sources during this phase are flax seeds, pumpkin seeds, almonds, pecans, and pistachios. If you are interested in herbal support, plants like chaste tree support estrogen and testosterone production or steep some oat straw to calm the nervous system. Also remember, the Bean Protocol is a whole food, fiber rich diet. you are not limited to consuming the foods listed above, they are simply supportive nutritionally for this phase in our cycle!

Some prompts:

How do I feel while ovulating? Do I recognize the biological markers of ovulation? Am I getting a return investment of satisfaction and fulfillment where I am investing my energy? Do I feel depleted or more energized by my activities? Am I celebrating myself?