The following recommendations are based on the most up-to-date research available today. However, they do not replace medical advice and may not work the same for everyone. These guidelines are intended as a starting point for cycle-syncing if you choose to explore it.

Cognitive

The hormonal boost in oestrogen can increase neural connectivity and improve cognitive flexibility, making it a good time to tackle challenging projects or brainstorm new ideas. Women's brains may have higher reward responsivity during the follicular phase, making goal-directed activities and positive reinforcement more effective and enjoyable. This could be a prime time for engaging in creative endeavours, socialising and meeting new people, trying new experiences, learning new languages, or completing tasks that offer immediate positive feedback.

Physical

With the increase in energy levels driven by rising oestrogen, the follicular phase could be the best time for more intense physical activities, especially in the latter half. Engaging in vigorous workouts during this time can be more rewarding and less exhausting.

Nutritional

To support the increased physical activity and cognitive demands of this phase, a balanced diet rich in protein and fibre is recommended.

Emotional

Utilise the natural boost in positivity and energy to engage in social and creative activities. An interesting study actually found that we respond better and significantly faster to happy male facial expression during the follicular phase as compared to the luteal, so this might be a good time to show gratitude to your partner or plan romantic activities (Yamazaki and Tamura, 2018).