Issue #45: SPRING. rituals. LIGHT.
the follicular phase, gentle ways to detox, our favorite allergy supplement, the power of our voice, and ways to welcome in the new season.
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dear earth,
teach me your secrets.
show me how to root
in this darkness,
and re-emerge,
soft and green.
how do i,
once again,
breathe in the light?
~ Alysia Quinn, from her 2nd book, “hold her, but let her go”
As the Spring Equinox nears, we stand in a moment of transition—equal parts dark and light, rest and movement, stillness and growth. The season calls us to emerge, to shake off the weight of winter and step into something new. Like the trees that root together beneath the soil, our own renewal is shaped by the connections we nurture, the communities that hold us, and the shared rhythms that guide us forward.
Spring is the season of the Liver, the organ that governs flow and renewal. After months of slower rhythms and heavier foods, our bodies naturally crave a reset. Bitter greens, dandelion, and citrus awaken digestion and support detoxification, while movement and breath help clear stagnation. But renewal isn’t only physical—it’s emotional and communal, too. This season invites us to reflect on the spaces we cultivate, the relationships we nourish, and the ways we show up for one another. Growth is not just an individual process; it is something we do together, lifting each other toward the light.
Rituals help us move through these seasonal shifts with intention. Morning light on our skin, a deep inhale of fresh air, or a simple act of clearing space can serve as reminders that we are always in process, always unfolding. And just as we tend to our own renewal, we can also tend to the well-being of those around us—offering care, creating space, and making sure all have the opportunity to thrive. What rhythms will guide you into this next season? Perhaps it’s tending to your body, strengthening your connections, or finding ways to uplift others. Spring invites us to return to ourselves and to one another—to root, to rise, and to welcome the light together.
the SPRING of your menstrual cycle:
the FOLLICULAR phase
As your period comes to an end, your body enters the follicular phase, the second phase of the menstrual cycle. This is often called the "spring" of the cycle because it is a time of renewal, growth, and increasing energy. Just as the world begins to bloom after winter, your body starts to rebuild and prepare for ovulation. This phase lasts from the end of menstruation until ovulation, typically around 7–10 days, though it can vary depending on cycle length and for those with irregular cycles (PCOS, periemenopause, etc)
During this phase, hormonal shifts support increased energy, cognitive function, and creativity, making it an ideal time for productivity and expansion in all areas of life. However, some people experience lingering symptoms due to the blood loss from menstruation, which can leave them feeling depleted or ungrounded. By understanding the changes happening in your body and supporting yourself with cycle syncing strategies, you can optimize this phase for greater balance and well-being.
Hormonal Shifts During the Follicular Phase
Energetically, this phase mirrors the first buds of spring after winter, bringing a sense of renewal and upward momentum. The dominant hormone during this time is estrogen, which begins to rise after menstruation. Estrogen plays a key role in:
Stimulating follicle growth in the ovaries, preparing for ovulation
Rebuilding the uterine lining after menstruation
Increasing serotonin and dopamine, which boost mood, motivation, and cognitive function
Supporting collagen production, leading to improved skin elasticity and hydration
During this phase, you may notice a gradual increase in energy, mental clarity, and confidence. This makes it an ideal time for socializing, setting new goals, and tackling creative or challenging tasks. However, for those sensitive to hormonal shifts, the early part of this phase can bring lingering fatigue or mood fluctuations as the body replenishes lost resources from menstruation.
Cycle Syncing for the Follicular Phase
To align with the natural rhythms of the follicular phase, consider adjusting your lifestyle, movement, and nutrition to support your body's needs:
Movement & Exercise
As estrogen rises, so does endurance and strength, making this an excellent time for:
Strength training and resistance exercises to build muscle
Cardio workouts like running, cycling, or dance-based movement
Yoga and Pilates, which help with flexibility and circulation
Since the body is naturally more resilient during this phase, it's a great time to try something new, whether that’s a different workout, a new class, or an outdoor activity.
Nutrition for Hormonal Balance
Your body is rebuilding blood and tissues, so focusing on nutrient-dense foods can support optimal hormone function and energy levels. Foods that nourish the follicular phase include:
Iron-rich foods (leafy greens, lentils, grass-fed meats, eggs) to replenish blood stores
Healthy fats (avocados, nuts, seeds, olive oil) to support hormone production
Protein sources (salmon, tofu, quinoa, pastured poultry) for sustained energy
Gut-friendly foods (fermented foods, fiber-rich veggies) to aid estrogen metabolism
Hydration is also key, so incorporating herbal teas, electrolyte-rich drinks, and mineralized water can help replenish fluids lost during menstruation.
Early Follicular Phase Symptoms: Replenishing Blood & Energy
For some, the transition from menstruation into the follicular phase isn’t always smooth. The blood loss during menstruation can lead to temporary symptoms associated with blood deficiency, particularly from a Traditional Chinese Medicine (TCM) perspective. Signs of this include:
Dizziness or lightheadedness
Fatigue and brain fog
Anxiety or restlessness
Insomnia or difficulty staying asleep
Headaches or dryness (skin, hair, nails)
To nourish blood and restore balance, consider:
Blood-building foods: Bone broth, cooked dark leafy greens, beets, black sesame seeds, dates, and organ meats
Herbal support: Nettle tea, goji berries, dong quai, and astragalus to rebuild and fortify blood
Warming foods: Soups, stews, roasted vegetables, and lightly cooked meals to aid digestion and absorption
Rest and relaxation: Prioritizing gentle movement, yin yoga, breathwork, and consistent sleep patterns
By honoring this transition with nourishing practices, you can move into the later follicular phase with more ease, experiencing the full benefits of rising estrogen and the expansive, vibrant energy that comes with it.
Embracing the Spring Energy of Your Cycle
The follicular phase offers a fresh start each cycle, a time to plant seeds of intention and take action with a renewed sense of vitality. By syncing your habits, movement, and nourishment with your body’s natural rhythms, you can make the most of this phase—supporting both hormonal balance and overall well-being.
What shifts do you notice as you transition out of your period and into this revitalizing phase? How can you support your body’s renewal in this season of your cycle?
NEXT WEDNESDAY on the INTERWOVXN podcast
In honor of Endometriosis Awareness Month and Women’s History Month, we’re bringing you a conversation about menstruation and our relationship to it. We had the privilege of speaking with Angela Mallet, owner of Honeybee Sage Wellness & Apothecary, who is passionate about fostering knowledge and understanding of the menstrual cycle—for menstruators of all ages and those who love them.
Together, we share our personal experiences with our cycles and discuss the importance of dispelling the shame and fear surrounding periods. Our hope is that by encouraging open conversations, we can better care for and advocate for ourselves, while empowering younger generations to feel more confident in their bodies and power.
TASTE: Gentle Cleansing Foods for SPRING. Spring is a season of renewal, making it the perfect time to gently support your liver—the second-largest organ in your body, responsible for over 500 vital processes, including detoxification, hormone balance, and digestion. When your liver is out of balance, you might experience skin issues, inflammation, or sluggish digestion. Fortunately, nourishing foods and herbs can help. Simple daily practices like starting your morning with warm lemon water, incorporating healthy fats like coconut oil, and adding liver-supporting foods and herbs such as bitter greens, liver, milk thistle, dandelion root, and turmeric can aid detoxification and overall well-being. Your body is always working to detox itself, but these small, intentional choices can enhance the process.
SEE: Keep evenings DIM and mornings BRIGHT. Still feeling out of sync from the time change? You're not alone! Shifting the clock disrupts our circadian rhythm, making it harder to wake up feeling refreshed. One simple way to reset: keep your evenings dim and your mornings bright. As highlighted in this post, dimming lights in the evening and avoiding blue light from screens can signal to your body that it's time to wind down. In the morning, bright light exposure—like stepping outside, walking in the morning or sitting by a sunny window—helps reinforce your natural sleep-wake cycle. Small shifts like these can make a big difference in feeling rested!
SMELL: FAVORITE allergy/SINUS CARE. As the weather warms, the time has arrived that allergies start to kick up. As I get older, I have noticed more issues with seasonal allergies and the other day I felt it. I have found the combination of vitamin C, quercetin, bromelain, stinging nettle, and N-Acetyl-L-Cysteine to be really helpful when I (or patients) get itchy, watery eyes and sinus congestion this time of the year. It is recommended to do a loading dose for 7-10 days and then back down to as needed.
We are trying something new! We know that it can be hard to find and source high-quality supplements that are third-party tested (and buying supplements off Amazon isn’t the best choice for multiple reasons) so we thought we would create an INTERWOVXN storefront through Fullscript so that you can order some of our favorite products with ease. Follow the links above, create an account, check out our favorites (stay tuned for more to follow) or search and order your favorite brands. Receive a 10% discount with your order and support the work we are doing as a women-owned small business. Thank you!
HEAR: Why Voice Notes Are a Small Act of Love. We LOVED this article so much and are inspired to start using voice notes more often! “Connection” is what I found in hearing not just my loved ones’ voices, but the soundtrack of their lives playing in their 2-minute recordings: kids playing, how joyful someone sounded walking back from a good first date, the clatter of cooking utensils, gossiping about work. In fact, it was listening in on moments like this—realizing that hearing them made it feel more like I was with my loved ones—that nudged me toward sending more voice notes of my own. A longtime lover of the random catch-up phone call, this was the asynchronous step toward a different way of showing up, even if that meant getting over my nerves that I’d ramble. Listening to them move through their lives made me want to be vulnerable in that way, too.”
TOUCH: Acupressure for LIVER health. Some more love for your liver. These easy to find and apply acupressure points from our friends at MKE Mind Body Wellness are the perfect addition to your spring care! Support your body's natural detoxification process by stimulating these points to promote better digestion, hormone balance, and emotional well-being. The liver plays a key role in processing everything from hormones to toxins, so giving it some extra attention can help you feel more energized and clear-headed. Try incorporating gentle pressure on these points into your daily routine for a simple yet powerful way to support your liver and overall vitality!
What is appealing to your senses right now? What are you reading? watching? cooking? wearing? loving? obsessed with? We would love to share some of your picks in future newsletters!
we are honored to SUPPORT
At INTERWOVXN, we believe in the power of community, advocacy, and education to create lasting change. That’s why we are honored to support the work of the Muslim Women’s Coalition (MWC)—a Wisconsin-based organization dedicated to empowering Muslim women and girls through leadership, wellness, and outreach programs.
Since its founding in 1994, MWC has been a pillar of strength, fostering dialogue, education, and advocacy to ensure that Muslim women’s voices are heard and valued. Their unwavering commitment to equity and opportunity aligns deeply with our mission to support and amplify women’s experiences in all aspects of life.
By creating spaces for learning and empowerment, MWC is not only enriching the lives of Muslim women and girls but also strengthening the broader community. Their work is a testament to the impact of collective action and the power of women supporting women.
To learn more, get involved, and support their mission, visit
tips for feeling LIGHTER:
even when things feel HEAVY
DANCE: Dance is a powerful way to release stress, move through emotions, and shake off the heaviness that life can bring. Check out this 7 Minute Dance Exercise to Release Stress and Anxiety, join a dance class, OR…
grab your friends + JOIN US for our our first-ever dance party—mark your calendars for Saturday, May 10th, and get ready for the "In Whatever Way You Mother" Dance Party! More details coming soon!
BLOATING: Stop Bloating: 11 Tips from Acupuncturists. Bloated Before Period—Solutions to Manage PMS Bloating. Endo Belly: Causes and Treatments for Endometriosis Bloating.
BRAIN DUMPING: Brain dumping is a powerful way to clear mental clutter and lighten the load of all the to-dos, thoughts, and worries swirling in your mind. By getting everything out onto paper (or a notes app), you create space for clarity, focus, and even creativity. It’s not about organizing or solving everything in the moment—it’s about releasing the weight of carrying it all. Learn more here!
And we leave you with…
simple SPRING welcoming RITUALS
We enjoyed this article with five simple ways to welcome the season: immerse yourself in nature, set new intentions, refresh your space, declutter and donate, and bring the outdoors in. Whether it’s taking a mindful walk to notice the first signs of spring or brightening your home with fresh flowers or house plants, these small shifts can bring a sense of renewal. For more inspiration, check out the full article here.
Have a great weekend!
