Ah, the luteal phase—the cozy, carb-craving, pre-period portal that turns me into a snack-loving gremlin. If you know, you know. It’s that time of the month when my body whispers (okay, sometimes shouts), “Hey, let’s eat everything we can get our hands on, preferably covered in cheese or dipped in chocolate.” And honestly? I listen.
The luteal phase, which kicks in after ovulation and lasts until your period starts, is a time when many of us feel more sluggish, emotional, and yes—hungry. Our bodies are doing important behind-the-scenes work, like prepping for a potential pregnancy or, if that’s not in the cards, gearing up to shed the uterine lining. This internal workload leaves us with less energy and more cravings, especially for carbs. And guess what? It’s completely normal.
Carbohydrates provide quick, accessible energy, which our bodies desperately seek when progesterone rises and energy dips. That’s why the days before my period often look like a greatest-hits album of my favorite comfort foods: fries, chocolate, pizza, and whatever else makes me feel warm, cozy, and slightly ridiculous.
Why I Indulge—Guilt-Free
During the luteal phase, our serotonin levels naturally dip. Serotonin, aka the “feel-good” neurotransmitter, has a direct link to carb cravings. Eating carbs boosts serotonin, which explains why that mac-and-cheese moment feels like a hug for my soul. For years, I fought it—tried to override my cravings with green smoothies and self-discipline. But the more I learned about my cycle, the more I realized that honoring these cravings isn’t a sign of weakness; it’s a form of self-care.
So, now I let myself indulge without guilt. I savor the snacks, knowing I’m giving my body exactly what it’s asking for. And while I don’t go entirely off the rails (because no one wants a junk food hangover), I no longer try to “outsmart” my biology. I trust it instead.
Gentle Tips for Luteal Phase Living
If you’re also riding the luteal wave, here are a few gentle reminders:
- Eat the Carbs – Choose what satisfies you, whether it’s a gooey grilled cheese or a nourishing bowl of pasta. If you want to balance it out a bit, pair carbs with fats and proteins to keep blood sugar levels more stable.
- Move Slowly – Energy often dips during this phase, so I swap intense workouts for long walks, gentle yoga, or simply stretching on the floor while re-watching Gilmore Girls.
- Plan, Don’t Push – The luteal phase is an excellent time for reflection and planning. I jot down ideas, set intentions, and outline tasks for the follicular and ovulation phases when energy naturally picks up again.
- Be Kind to Yourself – This is often the PMS week, which means emotions might feel heightened. I remind myself that irritability, tears, or that sudden need to Marie Kondo my entire closet are just part of the process.
So, here’s my invitation to you: the next time your luteal phase hits, listen to what your body needs—whether that’s a nap, a good cry, or a bag of sour cream and onion chips. Your body is wise. Trust it, honor it, and above all, enjoy those snacks. You deserve it.
