Creative Energy
The luteal phase lasts an average of 14 days, starting the day after ovulation and ending just before the first day of menstruation. It’s the longest phase of the cycle, which means it requires extra care. This is a time for us women to turn inward, slow down, and experience this phase fully instead of pushing through our everyday routines.
The luteal phase is often compared to autumn. Just like how, after a vibrant summer, you feel the need to withdraw and reflect in the fall, this phase in your cycle brings a natural desire to declutter—both physically and mentally. It’s a time to evaluate what no longer serves you, mirroring the transition between seasons. This perspective makes it easier to recognize which phase you’re in and adjust accordingly.
During the luteal phase, the corpus luteum—the follicle that released the egg—remains in the ovaries, producing progesterone to support potential implantation. This hormone helps thicken and mature the uterine lining. Estrogen levels dip slightly, as progesterone becomes dominant. If no fertilization occurs, the corpus luteum breaks down, progesterone levels drop, and menstruation begins. However, if pregnancy does occur, the corpus luteum continues producing progesterone for the first few weeks until the placenta takes over.
For many women, the luteal phase can be challenging—especially if hormones are out of balance. The sudden shift from the “summer” of ovulation to the “fall” of the luteal phase can leave you feeling low-energy, moody, and even experiencing skin issues like acne. PMS symptoms often show up here, driven by hormonal imbalances. Sugar cravings, water retention, and emotional ups and downs can also be common. But here’s the thing—these symptoms aren’t inevitable. There’s a lot you can do to ease into this phase more smoothly. Aligning your diet and lifestyle with your cycle can make a huge difference, and I truly believe every woman deserves to experience a more harmonious luteal phase. Prioritizing rest during this time also helps progesterone do its job more effectively, promoting relaxation and deeper sleep.
Tips to Support Your Luteal Phase
Nutrition
🍲 Comforting, warming foods – Your body is working hard in this phase, so you may crave more carbs. Focus on complex carbs like brown rice, millet, buckwheat, sweet potatoes, apples, berries, cruciferous veggies, and leafy greens.
🥑 Boost progesterone with vitamin B6-rich foods – Add these to your grocery list: avocado, beef, garlic, bananas, spinach, wild salmon, sweet potatoes, and tuna.
🍫 Increase magnesium & calcium intake – These minerals help with relaxation and hormone balance. Load up on raw cacao, apricots, brown rice, kelp, leafy greens, nuts, seaweed, sesame seeds, and organic tofu. Consider supplementing with magnesium for extra support.
🌾 Get enough fiber – Apples, beans, berries, chia seeds, flaxseeds, oats, and psyllium husk help clear out excess estrogen. But remember to drink plenty of water, or it could lead to bloating and constipation!
🍽️ Eat bigger portions – Your body burns more fuel in this phase, so honor your hunger. Craving sweets? Make sure you’re getting enough complex carbs, healthy fats, and protein (about 1g per kg of body weight) to keep blood sugar stable.
Lifestyle
🏡 Embrace coziness – You might feel the need to withdraw and spend more time at home—listen to that instinct!
💆♀️ Prioritize self-care – Your body craves extra nurturing during this phase, so make time for relaxing rituals.
🗓️ Say no to over-scheduling – Avoid cramming your calendar. Take things day by day and schedule based on how you feel.
🧹 Tackle organizing & admin tasks – This phase is great for clearing out your closet or catching up on paperwork.
🏋️♀️ Modify your workouts – Swap high-intensity training (like HIIT) and endurance sports for lower-impact activities. In the first half of the luteal phase, strength training is fine, but by the second half, opt for yoga, pilates, or gentle walks instead. Tune into your body’s needs.
🧘♀️ Rest deeply & trust your intuition – You’re naturally more in touch with your intuition during this phase—use it to reflect and realign.
🎯 Finish old projects – This is a great time to tie up loose ends before the fresh start of your next cycle.
For some women, the luteal phase feels like a peaceful retreat. For others, it can be a real struggle. I used to experience intense PMS, which even impacted my relationship. Eventually, I started involving my partner more—helping him understand why I was more irritable during this time. Of course, I also made changes to my diet and lifestyle, which significantly reduced my symptoms. Now, even when I do feel a little off before my period, my partner recognizes it and gives me space without taking it personally.
If you’re struggling with PMS, know that you don’t have to just “live with it.” There’s so much you can do to make this phase more manageable. I’ve been there, and trust me, it can get better.
Hormone & Fertility specialist Lavinia Frantzen
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