Luteal

Luteal

The luteal phase begins after ovulation and lasts until your period starts. Progesterone takes the lead during this phase, preparing the body for potential pregnancy. If fertilization doesn’t occur, progesterone and estrogen levels gradually decline, leading to premenstrual symptoms (PMS) for some individuals. Energy levels often fluctuate, with a noticeable drop toward the end of this phase.

The first half of the luteal phase may still feel productive, but as progesterone rises, your body naturally encourages you to slow down. This is the perfect time for self-care, nourishing comfort foods, and stress-reducing activities like yoga or meditation. Pay attention to your emotions and energy, giving yourself permission to rest when needed. By honoring this phase, you can ease PMS symptoms and feel more balanced.

  • Nutrition For Luteal Phase

    Body Focus: Supporting mood, combating bloating, and boosting serotonin levels.

    Best Foods:

    Complex carbs: Sweet potatoes, brown rice, and oatmeal for steady energy.

    B6-rich foods: Bananas, turkey, and sunflower seeds to help with mood regulation.

    Magnesium-rich foods: Almonds, dark leafy greens, and cacao to ease cramps.

    Probiotic foods: Yogurt, kimchi, and kombucha to support digestion and reduce bloating.

  • Movement For Luteal Phase

    Body Focus: Slower-paced workouts and stress-reducing activities.

    Best Workouts (Early Luteal):

    Moderate-strength training & Low-intensity cardio (jogging, elliptical).

    Flow yoga.

    Best Workouts (Late Luteal):

    Gentle Pilates or stretching & Restorative yoga.

    Walking or swimming.

    Foam rolling and mobility exercises.