LUTEAL

Luteal
Days 16-28
(10-18 day duration)

Perfect World:

Begins day after the Full Moon

Hormonal Birth Control:

Hormonal birth control suppresses hormones of all four phases. After your period finishes, wait 10 Days (Follicular + Ovulation) + then begin the Luteal phase for 14 days.

Hysterectomy or Perimenopausal:

Begin the day after you ovulate or begin to feel PMS symptoms. Overtime, as hormone levels lower in your body, transition to beginning this phase on the day after the Full Moon or follow your intuition/biofeedback.

Gender Affirming Hormone Therapy or Hormone Replacement Therapy:

Begin on the day after the Full Moon or begin on the day you have Sore Breasts, Anxiety + Loss of Interest in Sex.

Non-Medically Transitioning, Post Menopausal or Menopausal:

Begin the day after the Full Moon.

1st Half

Estrogen + Progesterone are at an all time high at the very beginning of this phase.

Estrogen thickens the lining + progesterone keeps lining Prepared in anticipation of a fertilised egg.

LH (luteinizing hormone) + FSH (follicle-stimulating hormone) levels decrease. The ruptured follicle closes after releasing the egg + forms a corpus luteum, which produces progesterone.

2nd Half

If the egg is not fertilized, the corpus luteum degenerates + no longer produces progesterone. the estrogen level decreases, the top layers of the lining break down + will be shed during the menstrual cycle.

If the egg is fertilized, the corpus luteum continues to function during early pregnancy. It helps maintain the pregnancy.

"Detailed + Nesting"

PMS is common now, (due to excess estrogen to progesterone), but does not need to be.

1st Half - Getting Sh*te Done

Your brain is optimised for detail orientation tasks + bringing projects to completion.
Organise.
Check off to do lists.
Wrap things up.

2nd Half - Internal Focus

If the egg is not fertilized, hormone levels decrease + the menstrual cycle will start again.

This is the time to focus on taking care of yourself more than others.

Re-organise your closet, pantry, cook week worth of meals, etc as nesting urge may be stronger now.

Being easily irritated + sensitive is a possibility now, so set firm boundaries.
Say NO more.
Stick up for yourself.

Balance is the Key

the aim is to balance the amount of progesterone to estrogen because pms occurs when estrogen is in abundance to progesterone.

Oilier Hair + Breakouts

In one study, womxn reported oilier skin + hair. Acne may be more prone now. also, if you find you have pimples on your chin, This is your liver’s way of telling you that it needs help flushing out excess estrogen. Fiber + Vitamin b rich foods Are you bff.

Serotonin Low - Mental Health

because sErotonin is naturally low right now, you May be more prone negative mental + physical symptoms - be mindful of your luteal phase if you already suffer from any mental health issue. I sometimes have anxiety as well as being an Eating Disorder survivor, so I am aware that during my luteal phase I may be extra anxious +/or critical of myself mentally. Following hormonal balancing protocals (excess estrogen flush + blood sugar balancing) has definitely helped me, hence why I find it important to share.

also, some womxn find a mindfulness practice helps - I swear by MEDITO app + therapy.

Cervical Mucus

May suddenly have less mucus.

It will become cloudy + sticky.

Then dry right before your period is about to start.

Heads Up: during these cloudy, sticky + dry days, you are unfertile + will not become pregnant.

You can check your cervical mucus 3 ways:

• Wipe the opening of your vagina (BEFORE you pee) with white toilet paper or tissue. Check the color + the feel of the mucus.

• Look at the color + texture of the discharge on your underwear.

• Put clean fingers into your vagina. Then check the color + the texture of the mucus on your fingers.

Book-end Your Days

To aid the body + the brain in realising it is 'safe’ (lessen cortisol production, which then affects reproductive hormones aggravating PMS), bookend your days.

Begin your day with something that makes you happy to ground you.

wrap up your day with something thAt brings you joy to ground you, again.

During the 1st half of the Luteal phase you may feel energised. As progesterone + testosterone drop, nesting + internalizing may be felt stronger in the 2nd half .

Follow your intuition/biofeedback + choose an activity that resonates with you for 10-15min.

1st Half Begin Day Ideas

walk your dog (or just you) outside

slow heavy weight session

IN 10 Chisel anything

1st Half Before Bed Ideas:

Any IN 10 Core, In 10 Upper, In 10 Lower

play fetch with pet

5 -10 Sun Salutations on balcony or patio or livingroom

2nd Half Begin Day Ideas:

walk with headphones obviously on/in (you may not feel sociable)

journal w/ a cup of tea in your backyard/deck

IN 10 Allonge Bon Matin

2nd Half Before Bed Ideas:

epsom salt bath

read a book

IN 10 Allonge Bon Nuit

ADRENAL SNACKS

Cucumber w/ walnuts

Pear w/ Pumpkin Seed Butter

Radishes w/ hummus

Roasted Squash w/ sunflower seeds

Cravings, Anti-Inflammatory + Vit B

Because serotonin is naturally low right now, cravings will be strong - body is trying to get that ‘feel good’ emotion any way that it can. Anti-inflammatory foods rich in B vitamins will help negotiate these cravings. Plus, roasting/baking veggies concentrates sugar to aid a possible sweet tooth as well as making micronutrients more bioavailable.

Personally, when I focus on eating Anti-inflammatory Vit B rich foods, I have experienced the biggest positive difference in my PMS cravings + symptoms - ciao sugar/salt monster + migraines dissipating.

Balance Serotonin + Dopamine

Eat complex carbohydrates with a protein + a fat because this will help stabilize serotonin + dopamine levels in your brain to avoid mood swings.

Many Hormonal Balancing holistic practitioners use TCM seasonal eating as it echos the 4 phases of the menstrual cycle. I am sharing the same list here with additional anti-inflammatory hormonal phase specific foods.

Vitamin B Foods: albacore tuna, clams, crab, eggs, kidneys, liver, mussels, oysters, poultry, sardines, trout, tuna, wild salmon, specific legumes due to phytoestrogen content (black beans, green peas, kidney beans), almonds, sunflower seeds, asparagus, dark leafy greens* (beet tops, bok choy, broccoli, chard, collard greens, gai lan, romaine, spinach, turnip greens), mushrooms (button, cremini, enoki, lobster, oyster, portobello/a, shiitake), sweet potato, avocado, banana, citrus fruits (cara cara, clementine, grapefruit, lemon, lime, mandarin, orange, pomello) , brewers yeast, nutritional yeast, fortified plant based milks, fortified plant based yogurts, fortified cereals, barley, brown rice, millet

Magnesium foods (fight fatigue + increase low libido) : cacao, dark chocolate (70% or higher), maca, pistachios, pumpkin seeds+++, spinach

Other support foods:

roasted/baked root veggies** - beets, carrots, cassava, celeriac, garlic, onions, parsnips, potatoes, rutabaga, turnip, etc

brussel sprouts, cabbage, cauliflower, cucumber++, lily bulb, lotus root, pumpkin, squash, white fungus

berries, canteloupe, pear, watermelon

plus: green apple, pineapple++++

protein (denser nutrient profile): bison, legume+, plant-based protein powder+, rabbit, walnuts

seeds: chia, hemp, sesame

tahini, sunbutter

sesame seed oil
oats, quinoa, wild rice
ginger

unsweetened plant-based milk+
turmeric latte blend, golden milk
caffeine-free herbal teas
blackstrap Molasses
juniper tea ***

dandelion tea****

*Maximizes calcium + magnesium while reducing fluid retention.

**Assists liver in flushing out excess estrogen more effectively + aids immunity as it is lower now
***prevents pregnancy, do not ingest if TTc + use sparingly as it can poison if over-used
****stimulate + detoxifies the liver which can help promote estrogen metabolism during PMS

+EAT WITH FIBER + CRUCIFEROUS VEGETABLE - READ MORE ON PMS SUPPORT.
++aids water retention
+++Pumpkin Seeds eaten to increase libido, may interfere with Seed Cycling results

++++astringent properties - prevent the loss of body fluids

CYCLE SYNC RECIPES

DISORDERED EATING TRIGGER WARNING

Metabolism is currently high along with a peaking level of progesterone to increase your appetite. You will be hungrier.

Additional 270 calories needed per day. If you restrict calories at this time, it causes your body to turn on starvation mode where it will store fat for survival. I have been debating how to share this information as I am an eating disorder survivor + this triggers me, but I do want you to know the science behind why so you can make an informed decision of how best to support your own biology.

Phase 2

Traditionally begins day after Ovulation which in a perfect world coincides with the Full Moon.

Thought* to support increases of progesterone.

1-2 TBSP/day Sunflower seeds, raw + ground
1-2 TBSP Sesame seeds , raw + ground

*Mixed data; most results have been anecdoctal in the hormonal balance community - hormonal acne cleared. That said, all seeds are great for a multitude of nutritional reasons irregardless of gender.

NB I purchase bulk organic sunflower seed protein powder + grind my own organic sesame seeds to then store in my freezer for use as needed. Seeds will go rancid otherwise + I like to use my money as economically as possible.

Ashwagandha: helps the body adapt to stress.
Magnesium with B6: for anxiety, tension + promoting sleep.
Epsom bath salts: for water retention + anxiety.

Cervix is Lowering + Becoming Firm

Firmer than your ear lobe, if not pregnant.

Patient Stimulation Required

I like starting with a neck massage as that physical touch feels good + less intrusive to me than a full on make-out for sex. Everyone is different. Experiment. ; )

Erotic Massage

While you might experience vaginal dryness during this time, you still have glands, called the Skene’s + the Bartholin’s glands, that produce arousal fluid when you are aroused. These glands are located near the urethra + the bottom or back of the vaginal opening, respectively. So, lube up, + ask your partner to gently stroke different parts of your vulva. No penetration necessary: just make sure that your clitoris is well tended to at the same time. 

More Stimulation to Climax

Because hormones begin to decrease, you may need a bit more stimulation to climax in the bedroom.

So snack on the libido enhancing foods, use lots of lube, then try out sex toys + the below positions.

Positions

Many of these were suggested to me by my pelvic floor physiotherapist, Karolane Pellerin. She is incredible.

For more comfortablE penetrative vaginal sex (less chance for your cervix to be touched as the penis or the dildo is aimed to touch behind your cervix).

Spooning with you in front.

Missionary with a pillow under your hips + partner's body close to you. (The Further away your partner is away from you in any position on your back, the more chance your cervix will be touched).

Using an 'oh-nut.

Even using a Magic Wand in any position works for me as it keeps my partner’s penis from entering me too deeply in most positions - experiment until it feels great.

Your partner holding the penis or the dildo around the base to stop maximum vaginal penetration.

Penetrate your partner.

69.

Anal sex of any kind - quick enema + lots of lube will make it more pleasurable. No vaginal or mouth entry after as bacterial problems may arise.

Masturbating - womanizer has a horrible name but i love mine.

Or taking a sexual break.

There are no rules besides you {+ your chosen partner(s)} finding pleasure.

YAS.

Additional Luteal Positions

By certified Sex Coach, Myisha Battle

Tired doggy: If you get the luteal exhaustion vibes, try this + classic missionary as positions, as they both allow for your partner to do most of the work. With tired doggy, you get to lie on your stomach + stacking pillows under your pelvis so that your bum tilts up some. Your partner enters you from behind. While you have less control in this position (cervical bumping beware), at least you don’t have to move so much. And, for some, cervical bumping actually feels good. See how it feels for you. 

Classic missionary: In missionary, you get to lay back (you actually lay flat on your back), relax + enjoy the show. Your partner kneels in between your legs + handles all the thrusting. For an added twist, put a pillow or two underneath your hips to adjust the angle of penetration – for some, this feels incredible. But, in general: Lazy sex For The Win.

Lotus position: Where one partner sits cross-legged + the other sits on their lap, wrapping their legs around them. Then start rocking back + forth. this is Another great option that involves minimal work + lots of intimacy with your partner.

NB

Fave DIY Lube in ovulation SEX.

Download a free monthly Cycle Sync plan for Beginner, Intermediate or Advanced movers to learn how to schedule your own movement.

More Sweat

One study has shown that womxn lose more water during this entire phase while training. So, be sure to hydrate after every 15min of movement, no matter what. If you do over 60 minutes of moving, take my Follicular Electrolyte Mix after found in PMS SUPPORT directly under Moon Teas.

Endurance

Your physical endurance is highest now. Do the longer classes - 60, at least. Crux is this will not be your best physical performance - that is follicular.

1st Half

Cardio to HEAVY WEIGHTS

Your energy may still be high at the beginning of this phase before your hormones decrease so cardio could feel great. I like to run here. Your body will tell you if you went overboard - you will be wiped.

Run, Swim, Cycle, etc to switch it up as the body loves variety.

Chisel, IN 10 Upper/Lower/Total Body, IN 30 SPECIAL

2nd Half

SCULPT + STRETCH

Define, Precision, Bass, Classique, Signature (no HIIT),

IN 10 Core/Allonge/Pilates

DISORDERED EATING/EXERCISE TRIGGER WARNING

Your cortisol levels are rising during the 2nd half of your Luteal phase, so doing intense exercise like running, cycling or HIIT during your luteal phase can cause your body to raise your cortisol levels even more, which turns on your survival mode of storing fat. You will simply burn out energetically.

Again, I have been debating how to share this information as I am an eating disorder survivor + this triggers me, but I do want you to know the science behind why you are moving how is suggested above so that you can make an informed decision of how best to support your own biology.

NB I am not an endocrinologist nor a nutritionist nor a psychologist, I am a nerd. Please use the above info at your own discretion.

Never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen here.