How to Support Your Body During the Luteal Phase

(Your Inner Autumn Phase) 🍂

The luteal phase is your body’s “wind-down” period after ovulation—yet it’s one of the most commonly misunderstood and mistreated parts of the cycle. After the peak energy and glow of ovulation, things start to shift internally. Hormone levels change rapidly, and your body begins to prepare for menstruation or implantation, depending on whether conception occurred.

This is what we call your Inner Autumn—a transitional time where your energy begins to turn inward. It’s a beautiful window for slowing down, checking in, and tending to your emotional and physical needs with more intention and care.

What Happens During the Luteal Phase?

This phase typically spans from day 15 to day 28 of a 28-day cycle (or from ovulation to menstruation, depending on your cycle length). It can last 10–14 days, and what happens here determines how you’ll feel heading into your period.

Key hormonal events:

Progesterone rises, produced by the corpus luteum (the ruptured follicle from ovulation), to prepare your uterus for possible implantation.
Oestrogen dips, then gently rises again mid-luteal.
If there’s no pregnancy, both hormones drop sharply just before your bleed begins.

Your basal body temperature remains elevated during this phase due to progesterone.

Common Symptoms in the Luteal Phase

You may feel:

More tired or introverted
Hungrier (your metabolism increases)
More sensitive emotionally
Breast tenderness or bloating
Cravings for comfort foods
A dip in motivation or energy for high-intensity work or workouts

This is not something to fix—this is your body’s wisdom calling you inward. The key is to respond, not resist.

How to Support Your Body in the Luteal Phase

🥘 Nutrition: Comfort Without the Crash

In this phase, metabolism increases, which is why your hunger cues go up—and that’s OK! You may need an extra 200–300 calories per day depending on your activity level.

Focus on:

Complex carbs like root vegetables, brown rice, lentils, and oats to support serotonin (mood-regulating) production.
Magnesium-rich foods (dark chocolate, pumpkin seeds, leafy greens) to ease bloating, cramps, and sleep issues.
Vitamin B6 from foods like salmon, chicken, bananas, and eggs to support progesterone production and mood balance.
Healthy fats and protein to keep blood sugar stable and reduce cravings.

📌 Cycle sync meal idea:Roast pumpkin salad with quinoa, rocket, avocado, grilled chicken, and a drizzle of tahini-lemon dressing.

🧠 Mindset & Nervous System: Honour the Inward Shift

This is the time to pull back and protect your energy.

Say no more often. You don’t need to be “on” all the time.
Journal or reflect: What do I need to let go of before the new cycle?
Prioritise sleep and avoid overstimulation in the evenings.
Try breathwork, yin yoga, EFT tapping, or grounding walks in nature.
Use adaptogens like ashwagandha (if safe for you) or herbal teas like chamomile and raspberry leaf to promote calm.

💪 Movement: Switch to Supportive Styles

While you may still have energy in early luteal, it tends to decline as menstruation nears.

Ideal movements:

Strength training with lighter loads or higher reps
Pilates or mobility work
Walking, low-impact cardio
Yoga, stretching, or rest in the late luteal phase

Avoid pushing through fatigue with high-intensity workouts. Listen, adapt, and allow your body to shift gears.

🌸 Emotional & Mental Health Support

The luteal phase can feel raw and tender. If you struggle with mood changes, this may be your body’s way of calling for deeper rest, better blood sugar balance, or nervous system support.

Tips:

Reduce caffeine and alcohol if you notice they worsen mood or anxiety.
Don’t overbook your calendar—especially in the days leading up to your period.
Lean into rituals and routines—they create safety and predictability for the nervous system.

🌀 Feeling more emotional or reactive? That’s normal. Your intuition is often strongest here. Pay attention to what’s irritating or draining you—it may be something you need to release or change next cycle.

The Luteal Phase and Cravings: What They’re Really Telling You

Cravings for chocolate, sugar, or salt? Your body might be asking for:

Magnesium → dark chocolate, leafy greens, seeds
Carbohydrates → root veggies, oats, bananas
Sodium → add a pinch of salt to meals or try mineral-rich broths

Cravings are not a sign of weakness. They're messages. Instead of fighting them, nourish yourself with the nutrient-dense versions of what your body is calling for.

Your Inner Autumn is Sacred

The luteal phase is where true self-care begins. It’s not just about face masks and bubble baths—it’s about turning inward, fuelling intentionally, and choosing softness when your body needs it most.

This phase sets the tone for how your next cycle begins. By honouring your Inner Autumn, you gift yourself a smoother transition into menstruation, less PMS, and a deeper connection to your body’s wisdom.