If you're feeling moody and exhausted and you're suddenly craving everything salty and sweet—congratulations, you’ve entered the luteal phase!

What is the luteal phase?

The luteal phase starts right after ovulation and lasts until the first day of your period. Progesterone levels spike to get the uterus ready in case a fertilized egg implants [2]. If no egg is fertilized, the body prepares to restart the cycle [2].

Typically, the luteal phase lasts about 12-14 days but can range from 10 to 17 days [2].

What's happening inside your body during this phase?

Hormones are working hard, and so are you—whether you realize it or not. Progesterone is the main hormone, signaling the body to slow down and focus inward [2]. For some, this can mean lower energy, stronger cravings, and mood fluctuations [1][3]. Your metabolism even gets a slight bump, which explains why snack cravings may feel different [3].

Feeling more emotional or sensitive is normal [2]. The luteal phase brings extra emotional awareness, so it’s a signal to practice self-care [2].

Listening to your body during the luteal phase

Tuning into your luteal phase means learning how to honor your body’s cues. Here are a few things that can help:

• Resting when you need it: The luteal phase is a good time to slow down and prioritize rest. It's normal to not feel super social or energetic. Your body is doing a lot behind the scenes, so it's okay to let it chill out for a few days [2].
• Eating the right stuff: Try eating smaller portions more often, and incorporating leafy greens, carrots, and sweet potatoes into your diet—they have beta-carotene, which can help to regulate your hormones. Other good options are magnesium-rich foods like pumpkin seeds, sesame seeds, and dark chocolate [3].
• Easing your mood swings: Go inward! Have some introspective moments! Journaling, light exercise, cozy nights, or social support can help during sensitive days [2][3].

Embracing the ups and the downs

Every phase of your cycle has a purpose, and the luteal phase is a reminder to slow down, tune in, and prioritize self-care. This phase is your body’s way of keeping you grounded, even if you feel like you might fall apart [1][2][3].

Don't worry, darling. We've got you covered with tips and tricks for navigating this tricky phase.

[1] News & Views. “Period Cravings: Why Am I So Hungry on My Period?” Health, medically reviewed by Peter Weiss, MD, 22 July 2025, https://www.health.com/condition/menstruation/the-truth-about-your-cycle-and-your-appetite.

[2] Dorwart, Laura. “What Happens During the Luteal Phase of the Menstrual Cycle?” Verywell Health, medically reviewed by Laura Young, MD, 8 July 2025, https://www.verywellhealth.com/luteal-phase-11728002.

[3] Spiliopoulou, Ashleigh. “Trust Us, It's Normal To Feel Hungrier the Week Before Your Period: 8 Luteal Phase Snacks Nutritionists Eat Themselves.” Marie Claire UK, 17 July 2025, https://www.marieclaire.co.uk/life/health-fitness/best-luteal-phase-snacks.