Simple strategies to improve your luteal phase

The luteal phase comes after ovulation and brings about various changes in the body such as peaking hormones levels (estrogen, progesterone, testosterone) before they drop off near the end of the luteal phase, increased energy expenditure, down-regulation of the immune system, preparation for the implantation of an egg… 

This phase is all about taking care of you! How do you do this? By taking your diet and lifestyle to work for your hormones. This can be done in some simple ways:

Eat enough!

As your basal body temperature rises due to the production of progesterone, your metabolism will also increase. This means you need to make sure you are eating enough and feeling yourself with proper nutrition. If not, cravings and PMS are more likely to occur. Make sure every meal is balanced with fiber, fat, & protein & please do not skip meals or restrict during this time, it will only backfire on you. Listen to your body & don’t feel guilty if you have more of an appetite, this is absolutely normal! On average we need about 250 calories more during this phase.

Exercise, correctly

Your body is not primed for intensity during this phase, ideal exercises include aerobic trail runs, flat bike rides, strength training, yoga, pilates, barre, easy swims, trails runs, and other aerobic activities. You will most likely do better with cardio & strength workouts at the beginning of the luteal phase & slower activities such as yoga, walking & pilates near the end. Don’t be frustrated if you don’t perform at your usual intensity & respect your body’s wishes, not only will you feel better your hormones will thank you!

Slow way down

Resting cortisol levels increase during this time therefore slowing down and self-care are absolutely critical if you want to be free of PMS & experience easy periods! Especially when you near your period this is the yin part of the cycle meaning time be still, reflect, and tune inwards. Grab your journal, take a bath, put on a face mask, listen to your favorite music, take it easy.

Want to learn how to work with your diet and lifestyle to sync your hormones and no longer let PCOS hold you back? This is what my holistic online course and blueprint, PCOS Breakthrough, is all about, guiding you to adopt an alternative approach to the conventional model by addressing the root cause of your PCOS symptoms and stepping into your happiest and healthiest self. Learn more here.

Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a  healthcare provider before implementing changes. Read additional disclaimer info here.