Cycle Syncing: Luteal Phase

The moment you have all been waiting for, the luteal phase. This is where things go downhill....of the road... and into a ditch... until now! There are ways to combat luteal symptoms and I am here to share that magic information with you all. But first, lets discuss what is actually going on here. In the luteal phase, your body waits to see if the egg is fertilized. Progesterone increases, estrogen fluctuates on its decline, and testosterone decreases. Remember all that energy you just had during ovulation? Kiss it goodbye! During this phase your skin produces more oil and you may experience hormonal acne, your energy levels significantly decrease, you might get bloated, you may become more sensitive and easily irritated, this is where PMS comes into play. It is a common misconception that this phase is preparing your body for your period, but it is actually preparing your body for pregnancy, which is why progesterone takes the wheel over the other hormones. Basically you feel all gross and annoyed and tired. So how can we make this better for ourselves and our bodies?

FOOD

Appetite increases during the luteal phase, as well as cravings. Ironically enough, your digestion also slows down. It is helpful to eat high protein, keeping you satiated but also promoting digestion. Here is what I have cooked up for this week...

Turkey Tacos: with black beans, red onion, tomato, cilantro, cheese, lettuce and greek yogurt. I already know what you are thinking... "Greek yogurt!?" but it is a great alternative to sour cream that has probiotics that keep your gut happy. Turkey is the protein here which we know is important. Black beans also offer protein as well as fiber, helping out our digestion. They also contain iron which is vital for maintaining energy levels, and we need all the help we can get in that department. Cilantro supports the detoxification process in the body, as well as reducing inflammation and calming the body with its essential oils. Onion is rich in vitamin C, aiding in skin health and is a source of sulfur compounds which also helps out our skin! This meal is also beyond easy to prepare/meal prep, which is perfect during this low energy phase.

Miso Tofu Kale Salad: with shredded carrots, turmeric roasted chickpeas, cabbage, avocado, and ginger. This is the perfect salad for the luteal phase. Miso offers phytoestrogens, which are especially helpful right now as they support hormone creation and balance. Its also high in probiotics, aiding in gut health and digestion. Chickpeas also help out our hormonal balance, provides iron and magnesium to support our mood and energy, and are rich in protein and fiber! Kale contains antioxidants reducing inflammation and oxidative stress. Tofu is a great plant based protein, one that I only eat during my luteal phase because it is high in isoflavones which are phytoestrogens that can mimic estrogen and as we know estrogen is low during this phase. Turmeric is anti-inflammatory, which can help with the bloating. Avocado is a lovely little source of healthy fats, particularly monounsaturated fat which is crucial for hormone production and regulation. This salad has it all!

Gluten Free Maca Protein Pancakes: with banana, ground flax, dark chocolate chips, raspberries, protein powder, maca powder, and hemp hearts. Needless to say, these are my new hyperfixation. Since apetite is increased, I find myself hungrier than usual in the morning. I like to meal prep these so I can just heat one up each morning. I mash up the banana into the pancake batter mixture and then add stevia sweetened dark chocolate chips and raspberries when cooking. I like to cook these in coconut oil. They are high in fiber and protein which keeps us full while also helping out our digestive system. Plus they are nice and sweet, appealing to that chocolate craving we all know and love. The fruit provides us with antioxidants and even more fiber, plus some phytonutrients that contribute to overall health and wellbeing.

MOVEMENT

Its time to slow things down. Energy levels are low, as our body is directing its energy towards preparing itself for pregnancy and then the shedding of our uterine lining. Let it do its work, give it some grace. Now is the time for walking, which helps us digest. Some good stretching and yoga flows to nourish the mind and the body. It is winter and I am going to the gym, so I make sure to really pay attention to what my body is capable of during this phase, and adjusting my workouts accordingly. This may look like doing less sets, and making more time for cardio, stretching, and foam rolling. Moral of the story, treat your body with compassion rather than frustration, your energy will return to you.

TEA

I have been experimenting with some different tea blends based on where I am at in my cycle. For the luteal phase I have been alternating between spearmint, which is a skin helper, and raspberry leaf and rose, which is a reproductive system helper. It is a nice little relaxing ritual I do when I wind down for the night, and so far I have been loving it.

ACTIVITY

This phase is often referred to as your inner winter. Which means hit. the. deck. Its time to retreat. Bring your energy back home. Your battery is low, you may not have extra energy to put towards your people right now. It is a great time to reflect, center, and be with yourself. I like to hone in on my rituals. Take a bath, journal, get crafty, reorganize, read, and just vibe.

CONSENSUS

Dare I say it, but my digestion was so much better this time around. I already struggle with healthy digestion, especially in my luteal phase, but I think the combination of what I was eating and the movement I was doing really made the difference. I felt my energy levels hold out longer than they normally would have, I didn't experience the 3pm crash I usually do. I would say that has a lot to do with how I was fueling my body. My motivation for the gym was lacking, but I went anyways and left with my body feeling good. This phase felt aligning, like I was doing right by my body and taking the time to nourish my mind while it is more sensitive. I did not miss out on social activities, I actually had some things I had to do out and about with other people and I found myself craving that peaceful alone time. I also felt less bloated, to my surprise. I definitely had my fare share of irritability, but I was able to better navigate it. Overall, I experienced some positive change and I look forward to implementing this in my next cycle.