luteal vibes…

…are a tale of two halves. do you know when to wind down?

when:

The longest phase almost universally, this is fixed for most people around 10-14 days following ovulation, and will last right up until you start your period.

what:

Following a sharp dip immediately after ovulation, oestrogen levels start to rise again (though not as much as before ovulation) and the uterine lining continues to thicken as progesterone levels increase. This is really the dominant hormone during the second half of your cycle, however towards the end of the luteal phase, both oestrogen and progesterone begin to drop off, hitting their lowest levels just before your period. PMS during this phase can be caused by too much oestrogen in the body relative to progesterone, or oestrogen dominance (as explained in phase 2). How much PMS you experience is totally within your control and directly related to how much or how little you support your hormone balance during this phase.

how:

An evolutionary lens is helpful in explaining what goes on in the luteal phase, because a lot of people find this phase frustrating due to a lack of understanding:

Following ovulation, it’s possible that you now have a fertilised egg (that is after all, the entire point of the menstrual cycle) to grow and protect. So while the effects of ovulation haven’t quite yet worn off, things are about to change direction as progesterone comes in and takes over. Progesterone is the calming hormone; it shifts the focus inward and changes your social inclination, your energy levels, and your motivation (also due in part to a decrease in testosterone and oestrogen). As your hormone levels shift, you will likely feel more tired, more easily fatigued, hungrier, and experience brain fog when trying to focus on too many things. This is evolution’s sneaky way of telling you to eat more food, do less, chill the f out, and generally prioritise the safety and growth of a potential baby. You’ve already done the socialising that was required to make ovulation ‘worth it’, so you don’t feel the need to expend as much social energy, rather that energy will be directed inward. You may find that you cherish more alone time, and find people in general slightly more irritating…

Here’s the thing - in order to take advantage of this phase, you need to listen and respect your body’s natural rhythm; if you don’t it, will kick back at you in a big way in order to survive the only way it knows how. Your immune system will also deplete slightly in this phase to protect a potential fertilised egg from being seen as a foreign invader, so beware over-training and a strenuous workload!

MOVEment

It’s a foreign concept to anyone who grew up in the 90s, but essentially, move less intensely, and eat more. Your metabolism speeds up and your resting cortisol (aka stress) levels are higher in your luteal phase. You therefore need to consume more calories daily to maintain stable blood sugar, which helps balance insulin — a critical hormone that greatly affects the degree of PMS you will experience. Training wise, you should focus your energy on longer and slower training sessions, like steady pace running for time on feet, or lower weights and higher rep ranges if strength training. You don’t want your heart rate spiking all over the place because it only adds to the already increased cortisol levels, so keep the intensity at a steady and sustainable rate for you.

nutrition

Include more complex carbohydrates, like sweet potato and other root vegetables. These help boost serotonin and dopamine to keep your mood stable. Protein is a must, since progesterone has been found to have a catabolic (aka reducing) impact on muscle; if you are training regularly you’ll want to include protein with every meal to help maintain muscle mass and keep you feeling full!

Cinnamon is associated with a statistically significant decrease in fasting glucose levels and has the potential to reduce blood sugar after eating a meal. It also helps reduce insulin resistance and boost immune function. Chromium is an essential mineral that helps regulate insulin activity in the body and enhances the metabolism of carbs, proteins, and fats. Studies show that chromium can also help reduce insulin resistance and keep blood glucose stable.