It might seem like your energy levels and moods are shifting in unpredictable ways, but learning how to work with your body during this phase can help you ride the emotional rollercoaster.

What is the luteal phase?

The luteal phase starts right after ovulation and lasts until the first day of your period. Your hormones are on a mission, which means your progesterone levels spike to get the uterus ready in case a fertilized egg decides to hang out. No egg? Your body gets ready to restart your period.

Typically, the luteal phase lasts about 12-14 days, but it can range from 10 to 17 days.

What's happening inside your body during this phase?

Hormones are working hard, and so are you—whether you realize it or not. Progesterone is the main player here, boosting right after ovulation to get your uterus cozy. This hormone also signals to your body that it’s time to slow down and focus inward. For some, this can mean lower energy, stronger cravings, and even a bit of moodiness. Your metabolism even gets a slight bump, which explains why the snack cravings hit a little differently during this phase.

If you’re feeling more emotional or sensitive, that’s totally normal. The luteal phase can bring out some extra feels, so think of it as your body’s way of saying, “Take it easy on yourself.”

Listening to your body during the luteal phase

Tuning into your luteal phase means learning how to honor your body’s cues. Here are a few things that can help:

• Resting when you need it: The luteal phase is a good time to slow down and prioritize rest. If you're not feeling super social or energetic, embrace and prioritize rest. Your body is doing a lot behind the scenes, so it's okay to let it chill out for a few days.
• Eating the right stuff: Try eating smaller portions more often, and incorporating leafy greens, carrots, and sweet potatoes into your diet—they have beta-carotene, which can help to regulate your hormones. Other good options are magnesium-rich foods like pumpkin seeds, sesame seeds, and dark chocolate.
• Easing your mood swings: If you’re feeling extra sensitive, journaling, light exercise, or even just a cozy night in can help. Listening to music or watching a comfort show can be amazing during this time. Or, try finding a bud who's also at this phase in their cycle!

Embracing the ups and the downs

Every phase of your cycle has a purpose, and the luteal phase is a reminder to slow down, tune in, and prioritize self-care. This phase is your body’s way of keeping you grounded, even if you feel like you might fall apart.

Don't worry, darling. We've got you covered with tips and tricks for navigating this tricky phase.