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The Luteal Phase

Typically from day 14 - Day 28 

aka "PMSing stage"

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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