Embracing Your Inner Autumn: A Guide to the Luteal Phase

Introduction:

Welcome to your body’s version of cozy sweater weather—your luteal phase, aka your inner autumn. This phase of your menstrual cycle, which begins after ovulation and lasts until your period, is a time of reflection, slowing down, and turning inward. Just like the leaves falling outside, it's a season of letting go and preparing for rest. In this guide, we’ll dive into the hormonal shifts, energetics, and self-care practices to help you navigate the luteal phase with ease & enjoyment. This is the perfect time in your cycle to ground yourself, nurture your body, and lean into the energy of autumn.

The Luteal Phase & How it Resembles Fall:

The luteal phase begins after ovulation and lasts until the first day of your period. It’s about 10-16 days long, and during this phase, your body is shifting into a slower, more reflective state—kind of like how autumn feels. It’s a time to prepare for the coming “winter” (aka your menstrual phase). You might feel more introspective, calm, and grounded. We may prefer cozy nights in over nights out with our girlfriends, alone time over social interactions & lean more towards rest.

What’s Going On With Our Hormones:

During the luteal phase, progesterone is the dominant hormone. This is largely thanks to the corpus luteum, which is the structure that forms from the follicle after ovulation. The corpus luteum’s primary role is to produce progesterone to support a potential pregnancy by maintaining & nourishing the uterine lining. If pregnancy does not occur, the corpus luteum breaks down, leading to a drop in progesterone, and your period begins.

It's important to note that while mild shifts in mood, appetite, and energy can be typical due to hormonal fluctuations, severe PMS symptoms like raging mood swings, irritability, extreme bloating and fatigue are not "normal." If you find yourself feeling unwell, it’s worth exploring ways to balance your hormones and support your body better during this phase.

Additionally, your caloric needs actually increase slightly during the luteal phase (but be careful because so do cravings!). We are also more prone to blood sugar swings during this phase. This is why you might find yourself hungrier or craving more nutrient-dense, grounding foods.

Luteal Phase Energetics:

The energy of the luteal phase is all about slowing down and embracing the internal, reflective, grounding energy of the fall season. It’s a great time to set boundaries, say “no” to things that don’t serve you, and create space for reflection. You might feel like spending more time at home, opting for slower forms of movement, or indulging in self-care rituals that help you feel grounded and nourished.

Luteal Phase Date Ideas:

A nature walk in the crisp autumn air— leaf peeping!

Baking something seasonal together, like gf pumpkin muffins or warming soups

Movie marathon at home with all the blankets and healthy snacks

Luteal Phase Self-Care Ideas:

Journaling: Take some time to reflect on what’s been coming up for you emotionally this cycle.

Warm baths with epsom salt and lavender oil to ease tension and stress.

Sipping on herbal tea & reading a good book

Book a massage, or do a DIY one at home with oils.

Get extra sleep—your body is craving rest!

Types of Movement:

Yoga: Think restorative, yin yoga —slow, grounding flows to help you unwind.

Pilates: This is my favorite during this phase!

Walking: Get outside for fresh air. Long, slow walks are perfect for clearing your mind and helping you reset.

Strength Training: If you’re feeling up for it, slower, more intentional strength work can feel great.

Reminder: If cyclical movement feels confusing or stressful, just move your body in whatever way works best for you. The key is to tune into what feels good & opt for some type of daily movement!

Fall Produce & Meal Inspiration:

This is the time to lean into warming, grounding foods. Think chilis, roasted veggies, and warming spices.

Sweet Potatoes: A luteal phase staple for me!

Squash: Butternut, acorn, or spaghetti squash, roasted with herbs and olive oil.

Cinnamon: Adds a warming element to oats, baked goods, or even smoothies.

Leafy Greens: Like kale or Swiss chard, perfect for soups or sautéed as a side.

Pumpkin: Blend it into soups, make pumpkin oatmeal, or add it to smoothies.

Roasted Veggie Bowls: Try roasting your favorite seasonal veggies and pairing them with quinoa or brown rice, plus a protein like chicken or ground turkey for a balanced, filling meal.

Cheers to Our Inner Autumn:

As you move through your luteal phase, remember that this is your body’s time to slow down, reflect, and reset before the next cycle begins. Embracing the energy of autumn—through cozy self-care, grounding movement, and nourishing seasonal foods—can help you navigate this phase with ease & enjoyment. Let this phase be a reminder that rest and reflection are as essential to your wellness as movement and action. Honor your body’s cues, and don’t forget to savor the beauty of this inward season.

There’s no rush—just like autumn leaves, allow yourself to gently let go and find peace in the slowing down. 🍂

If you're ready to take your hormone health to the next level it’s time to join Hormone Harmony Society™, a collective of online courses, protocols, recipes, resources, and a supportive community that is designed for busy women to help them transform their lifestyle for easier periods, symptom-free cycles, glowing skin, natural energy, and a spicy libido.