day 20 & 21

The beginning of my follicular phase has been marked by high intensity and good vibes. Estrogen levels are on the rise, which means better energy, improved insulin sensitivity, quicker recovery, and a boost in motivation—all making this an ideal time to challenge myself physically. My body feels strong, clear, and ready to push.

On Saturday, I kicked things off with homemade Greek yogurt bagels and a strawberry matcha latte. I made the bagels with just Greek yogurt, flour, baking powder, and topped them with egg wash and everything bagel seasoning—simple, high in protein, and gut-friendly. For the matcha, I made a homemade syrup by simmering strawberries and honey and added it to my whole milk matcha latte. Matcha offers L-theanine and a gentle caffeine boost without the crash, which is great before a longer run. I topped the bagels with pasture-raised eggs and a side of avocado for healthy fats and sustained energy. Then I set out for 5 miles—my longest run in training so far—and it felt really good. Afterward, I fueled with rice, chickpeas, and the rest of my avocado to replenish glycogen stores and support muscle recovery. Dinner was roasted potatoes and chicken with a carrot and red onion salad—balanced and full of fiber. I ended the day with a sweet treat: vanilla ice cream with chocolate chip cookies and sea salt.

On Sunday, I kept the momentum going. The follicular phase is when we naturally have the most strength and stamina, so I leaned into it. I started with a Greek yogurt bowl and a smoothie, then hit the gym. After a long dynamic warm-up, I did a total-body lift, followed by a 30-minute swim and a sauna session for recovery. Lunch was a kale salad with grilled chicken, avocado, red onion, and croutons—dense in micronutrients and healthy fats. For Father’s Day dinner, we had steak, baked potatoes, and a side salad, followed by ice cream with the family. A satisfying end to a strong weekend of training.