Did you know that the Luteal phase is the third phase of your menstrual cycle? Depending on your hormone health, this is the time that you’re most fertile as the egg is released into one of the fallopian tubes, then travels to the uterus.

That said, today I’m sharing how to cycle sync and harness the ovulatory phase, the third phase of your cycle which takes place after the ovulatory phase.

Phase 3: Luteal phase

Season: Fall

Duration: 10-14 Days

Body Focus: Energy starts to decline and pms systems may begin to develop toward the end of this phase including symptoms like bloating, headache, mood swings, cravings, and irritability.

Lifestyle Focus: During this time, embrace turning inward as your energy drops. Focus on awareness, attention and comfort. Think about domestic chores like organizing, de-cluttering, laundry, or a big grocery shopping trip. The ratio of estrogen to progesterone in this phase makes you more in-tine to things you didn’t notice before. Embrace a sense of nesting on an internal layer and place extra emphasis on self-care. Set boundaries and slow down social engagements so that you don’t feel depleted.

Food Focus: Focus on foods that are rich in B vitamins, calcium, magnesium, and fiber to optimize the luteal phase. These foods will help fight off sugar cravings, reduce bloating and fluid retention, and fiber will help improve your elimination. Eating healthy, natural sugars like those found naturally in fruit or by roasting or baking veggies, will also help with irritability. Also fuel up on complex carbohydrates like sweet potatoes which will help stabilize serotonin and dopamine levels in the brain and help prevent mood swings.

Exercise Focus: During the first half of the luteal phase, your energy levels may still be at their peak so you can continue with those high intensity and strenuous workouts. Towards the latter half of the luteal phase, you may feel your energy levels begin to drop, so now is the time to scale back and focus on less intense actives like vinyasa yoga, walking, the elliptical, and pilates.

Now that you are more aware of the luteal phase of your cycle, what’s one thing you’re going to do to harness this time of the month? Maybe it’s adding some roasted veggies into your diet or cleaning out your closet.

Stay tuned for part 4 on the menstrual phase!