.png)
What's Happening During Luteal
.png)
Be easy on yourself, sister. The luteal phase occurs after ovulation and lasts until your period begins. During this time, progesterone levels rise to support a potential pregnancy, and estrogen begins to drop. As the body prepares for menstruation, serotonin levels decline, which may lead to feelings of irritability, mood swings, or fatigue. Physically, you might experience bloating, breast tenderness, trouble sleeping and cravings. Emotionally, it’s common to feel more sensitive, anti-social, anxious, irritable or down. This is when PMS or PMDD are common.
What to Eat During Luteal
.png)
Green Tea
Serotonin (aka the happy hormone) is dropping during luteal phase. Because Green Tea contains the amino acid L-Theanine, it can increase serotonin, which can help improve a down and low luteal mood.
.png)
Magnesium Rich Foods
A key mineral for relaxation & reducing PMS symptoms. Incorporate leafy greens, almonds, avocado, & dark chocolate to help combat cramps, irritability, & sleep disturbances.
.png)
Healthy Fats
Omega-3 fatty acids (from sources like salmon, chia seeds, & walnuts) can help combat inflammation & mood swings, while supporting hormonal balance. Avocado & olive oil also provide heart-healthy fats that can stabilize blood sugar & boost energy.
.png)
B Vitamins
Foods rich in B vitamins (like eggs, legumes, & leafy greens) can help combat fatigue & support the nervous system, which may be especially helpful during this phase when you may feel more emotionally sensitive.
What to Avoid During Luteal
Alcohol
Besides contributing to hormonal imbalance, the root cause of PMS, alcohol increases anxiety and disrupts sleep, worsening symptoms of PMS like bloating, fatigue and mood swings.
.png)
.png)
Caffeine
While you may feel a dip in energy, too much caffeine can disrupt sleep patterns and increase feelings of anxiety or irritability. Caffeine can also cause hormonal imbalance, the root cause of PMS.
.png)
Refined Sugars & Processed Foods These foods can exacerbate the drop in serotonin levels, leading to mood swings, irritability, and energy crashes. They also contribute to bloating and inflammation, which may already be problematic during this phase.
.png)
High Intensity Workouts
Intense exercise can be draining on the body during the luteal phase, as progesterone increases and you may feel more fatigued or prone to injury. It can also raise cortisol levels, adding stress to your body when you need rest.
Luteal Phase Exercise
.png)
Moderate Cardio
Movement is your friend. If you're feeling sluggish, try moderate cardio like walking, swimming, or cycling at a relaxed pace. These can help keep your mood stable and alleviate any bloating.
Hiking & Earthing
Being outside improves mental health and grounds you when irritability and anxiety may be high during this phase. Save a hard strenuous hike for another phase, and opt for a gentle stroll with little to no elevation gain. Hike barefoot to reduce inflammation.
.png)
Luteal Phase Date Night Ideas
.png)
Cozy Movie Night
Keep it simple, chill, low pressure & relaxing. Choose a comforting, feel-good movie and create a cozy atmosphere with blankets and ambient lighting. Enjoy dark chocolate covered almonds for a magnesium rich luteal phase movie snack.
.png)
Stargazing or Sunset Gazing
Enjoy a quiet, introspective activity like stargazing or watching the sun go down. Being outside can help clear your mind and reduce stress during this reflective phase.
Luteal Phase Journal Prompts
“What emotions or thoughts are coming up for me right now, and how can I care for myself during this phase?”
​
Reflect on your current emotional landscape and how you can best nurture yourself.
.png)
.png)
“What boundaries do I need to set right now to protect my energy, and how can I honor those without guilt?”
​
Over-committing during this phase can feel like a lot of pressure. It’s OK to focus on self-care without guilt or over-explaining.
.png)