Luteal Phase: Understanding This Phase Of The Menstrual Cycle & How To Optimize It

Recently, a 36-year-old patient came to see me with concerns about her PMS. During the 10 days prior to her period, she'd find herself being mean to her kids, feeling exhausted, bloated, and unable to multitask or accomplish anything the way she used to. She also, tearfully, admitted that her marriage was struggling. "I know I love my husband, but I get so angry at him right before my period, and I never want to have sex anymore," she told me.

Along with all the symptoms of a luteal phase defect1, her cycle day-21 lab test showed low progesterone levels. And she's not alone: Many women struggle with PMS, and up to 90% of women will experience it during their lifetime—oftentimes, this can be due to a luteal phase defect. 

The luteal phase is the time of your menstrual cycle that begins after ovulation and lasts until the moment your period starts.

Let's take a step back: During the first part of your cycle (the follicular phase), your ovaries produce follicles. This is a predominantly estrogen-dominant time of your cycle. Then, ovulation is triggered by follicle-stimulating hormone (FSH) and luteinizing hormone (LH). This typically occurs between day 12 or 13 of a 28-day cycle—but it really depends on your natural cycle length, which on average is longer than 28 days. In other words, the exact timeline is unique to you.

During the luteal phase, your progesterone levels are peaking, and your uterus is preparing for the implantation of an embryo and pregnancy.

Typically the luteal phase lasts between 12 and 16 days.

If pregnancy hasn't happened, then you will start your period. (The first day you start bleeding is considered day one of your menstrual cycle, and is an indication that the whole process will begin all over again.)

A short luteal phase is shorter than 10 days after ovulation and may be called a luteal phase defect. This can occur if progesterone levels don't peak, you have anovulatory cycles2, or your body is not producing enough progesterone. 

To keep your blood sugar balanced, you'll want to be careful taking in any additional glucose or carbohydrates until the last few days of your cycle—i.e. before your period starts. (You can learn more about blood sugar levels and your menstrual cycle here.)

Some women will feel PMS symptoms during the luteal phase, especially if there are lower than optimal progesterone levels. Some may even experience symptoms of premenstrual dysphoric disorder (PMDD), so we're talking anxiety and depression, bloating, water retention, some brain fog, memory loss, mood swings, sleep disturbance, and a decrease in libido.

Fertility peaks at the time of ovulation, and sperm is viable starting 36 hours of the time of intercourse and up to five days in the genital tract. Considering the ovulation cycle, there's approximately a five-day period within the luteal phase that you can get pregnant. 

If you're on some form of natural family planning and do not want to get pregnant, I'd suggest no sperm in your genital tract for six days before your period starts, and six days after ovulation. This basically puts you in the luteal phase!

Since you may have more energy during the luteal phase, you might try high-intensity workouts (like this no-jumping HIIT workout, a 5-minute Pilates and HIIT routine, or this 15-minute HIIT cardio burn). Other powerful workouts, like strength training, may also be ideal during this time (here are a few for every part of the body: an eccentric full-body routine, an upper-body strength routine, and an at-home lower body workout).

During every phase, but in the luteal phase especially, you'll want to avoid increasing your cortisol levels. I always recommend adding a good meditative practice, continuing to focus on what you're grateful for, going for a long walk, and scheduling more play and pleasure time.

As for my 36-year-old patient, I put her on a healthy fat, protein, and greens diet, as well as other luteal phase optimization plans. Within two months, she reported feeling better, less angry toward her husband, and more confident. The greatest benefit, she said, was having her youngest daughter crawl into her lap and say, "Mommy, you're smiling again!"