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You Are Most Likely In Your Luteal Phase

"I think I'll just stay in and watch a movie"

"I think my closet needs to be re-organized"

Typically from day 14 - Day 28 

aka "PMSing stage"

"I don't really have energy to workout"

"I should journal later today"

"I wonder what would have happened?"

"I need to clean everything"

What Our Body Is Doing

  • Estrogen levels fall

  • Progesterone levels rise gradually throughout this phase

  • Around day 22 PMS symptoms arrive

  • Body is building up uterine lining

  • Body burns more fat (but not as easily able to create energy from sugars or carbs --> exercise feels harder

  • Progesterone breaks down muscles --> recovery is slower

  • Body uses 5% - 10% more calories daily 

  • Increased water retention --> bloated 

  • Symptoms

    • ​Hungrier (have to eat more calories)​
    • Lower energy
    • Trouble Sleeping
    • Bloated 
    • Headache / lower back pain​
Breakfast Cupcake
White Grass

Luteal Phase Do's

  • Lower Intensity workouts

    • Because the rise in progesterone makes it harder to build muscle  

    • Listen to body's energy level through this phase

    • Lower intensity cardio (light jog, long walks

    • Slow Burn Pilates 

    • Yoga sculpt 

  • Take time for recovery 

  • Focus on eating carbohydrates and protein prior to movement 

  • Limit caffeine 

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