If you’ve ever had one of those weeks where you’re suddenly more emotional, more tired, craving every carb in sight, and wondering why everyone is annoying you…

There’s a good chance you’re in your luteal phase.

For the longest time, I thought something was wrong with me during this part of my cycle.

Why did I suddenly have less motivation?

Why did my workouts feel harder?

Why was I crying over a dog video one minute and craving garlic bread the next?

Turns out… my body wasn’t working against me.

It was asking me to work with it.

The luteal phase is the second half of your menstrual cycle, after ovulation and before your period begins. During this time, progesterone rises, your body prepares for the possibility of pregnancy, and your energy naturally starts to shift.

Instead of expecting yourself to feel exactly the same as you did two weeks ago, what if you adjusted your habits to match what your body actually needs?

Here are three things that have made the biggest difference for me.

1. Prioritize Self-Care Before You Feel Like You Need It

One of the biggest lessons I’ve learned is that self-care during the luteal phase isn’t reactive, it’s preventative.

This is the week I try to get ahead of myself.

I’ll tidy my apartment.

Do my laundry.

Restock my groceries.

Prep a few easy meals.

Wash my hair.

Book less into my calendar if I can.

Because I know that once my period arrives, I’m probably not going to feel like doing all of those things.

It’s like leaving a little care package for your future self.

And honestly, there’s something so comforting about waking up to a clean space, having meals ready, and knowing you’ve made life a little easier for yourself.

You don’t have to earn rest.

Sometimes the most productive thing you can do is prepare for the version of yourself that’s going to need a little extra kindness.

2. Don’t Be Afraid of Carbs

Can we stop pretending carb cravings are some kind of personal failure?

Your body is incredibly smart.

During the luteal phase, your metabolism naturally increases slightly, which means your body may genuinely need more energy. At the same time, progesterone can influence appetite and cravings.

Instead of fighting it, I try to work with it.

The trick is choosing carbs that leave you feeling nourished rather than crashing an hour later.

Think oats, sweet potatoes, quinoa, brown rice, wholegrain bread, lentils, beans, and fruit.

These fiber-rich carbohydrates help keep your blood sugar more stable, which can support steady energy levels and help you avoid the rollercoaster of feeling starving one minute and exhausted the next.

I’ve noticed that when I stop trying to “be good” and simply feed my body what it needs, I actually feel so much better.

Sometimes your body isn’t asking for less food.

It’s asking for better fuel.

3. Let Your Workouts Match Your Energy

This one took me years to learn.

There used to be a version of me who would try to smash out the exact same workout every week, regardless of where I was in my cycle.

If I felt weaker, I’d assume I was being lazy.

If I couldn’t run as fast, I’d push harder.

Now?

I know my body isn’t the same every day, and that’s completely normal.

During my luteal phase, I naturally gravitate towards strength training, Pilates, barre, long walks, or slower movement that still makes me feel strong without completely emptying my tank.

It’s not about doing less because you’re incapable.

It’s about doing what’s appropriate for the season your body is in.

I’ve realized that respecting my energy actually makes me more consistent.

Because consistency isn’t about pushing through.

It’s about knowing when to push, and when to pull back.

The older I get, the less interested I am in forcing my body to perform the same way every single day.

Some weeks I’m full of energy.

Some weeks I’m slower.

Some weeks I need a challenge.

Some weeks I need softness.

Neither version of me is better than the other.

They’re just different.

The luteal phase has taught me that wellness isn’t about ignoring your body.

It’s about listening to it.

So if you’re in that week before your period, consider this your reminder to slow down a little.

Eat the nourishing carbs.

Move in a way that feels supportive.

Prepare for the week ahead.

And most importantly, give yourself the same compassion you’d give a friend.

Because your hormones aren’t working against you.

They’re simply asking you to meet yourself where you are.