ABOUT THE
LUTEAL PHASE

DAYS 21-30

ENERGY LEVELS

During the first half of the luteal phase, you should still have energy to burn!
Towards the second half, you need to Tone It Down as your energy levels will dip to preserve that energy for shedding the lining of your uterus.

BEST TIME TO WORKOUT

Earlier in the day is best to get your workout in for the first half of this phase.
Transition to early evening in the second half when your workout intensity lessens.

HOW TO FUEL YOUR BOD PRE & POST-WORKOUT

Your metabolism begins to pick up during this phase, which means more calories are being used by your body for energy at rest. 
Faster metabolism = quicker breakdown of things at a cellular level.


Also, with the increase of progesterone during this phase comes the quicker breakdown of muscle.


So adequate amounts of protein, fluid, and nutrient dense foods pre AND post workout will help avoid the blood sugar rollercoaster and will prevent your body from going into survival mode - which you want to avoid for MANY reasons!

FOODS TO INCORPORATE DURING THIS PHASE

LIVER LOVING FOODS
Arugula + beets + broccoli + brussels sprouts + cauliflower + all leafy greens + lemon + dandelion root tea

QUALITY PROTEIN
Organic chicken + grass-fed beef + pasture-raised eggs + shellfish + sardines + anchovies + turkey + wild-caught salmon + quinoa + bone broth + lentils + high quality tofu or tempeh + collagen peptides

QUALITY SOURCES OF FAT
Wild-caught salmon + avocado + coconut oil + extra virgin olive oil + whole eggs + ghee + cheese (quality matters here!) + nuts + chia seeds

ANTIOXIDANT RICH FRUITS
Blueberries + blackberries + raspberries

MAGNESIUM RICH FOODS
Avocado + quality chocolate (above 70% cocoa) + bananas + almonds + sesame seeds + pumpkin seeds

GOOD COMPLEX CARBS
Squash + sweet potato + brown rice + apples + kiwi + carrots

PRO TIP
Ditch coffee/caffeine during this phase if you’re able or, opt for decaf or half calf/half reg in order to help prevent PMS.

Alsoooo..I don’t mean to be the fun police but significantly decreasing your consumption of alcohol, caffeine, and processed sugars will work wonders towards reducing PMS at this time as well :)

WHAT YOUR HORMONES ARE DOING

Your hormones reach their peak and then gradually drop to their lowest levels right before your period begins.

Also, it’s important to note that estrogen and progesterone make the body more sensitive to cortisol's (stress hormone) effects. Because estrogen + progesterone start out so high during this phase, you will benefit from gradually Toning Down the intensity of your workouts - so that you avoid over-stressing your mind and body.