Luteal phase: the slow-down before your period
The luteal phase runs from ovulation to the day before your next period (typically days 15 to 28 in a 28-day cycle). Progesterone is in charge. Body temperature is slightly higher. Estrogen drops in the last 5 days. This is when PMS lives. It is also when many women are most introspective and creative.
Luna, your Hyper Intelligent Pal, learns what helps your body. Free for 7 days.
Start your free trialWhat changes
Slightly higher body temperature. Slower digestion (more bloating, more constipation). Bigger appetite, especially for carbs. Lower exercise tolerance. Lower stress tolerance. Sleep more fragmented in the back half.
What helps
Earlier bedtime. Cooler room. Magnesium glycinate. More protein. Less caffeine and alcohol. Lower-intensity workouts. Schedule emotional conversations for after your period when possible.
When it tips into PMDD
If the last week of luteal is taking days from you - not just mild mood but real disability - that is PMDD territory. Track for 2 cycles and bring data to a clinician.
Common questions
How long does the luteal phase last? +
Usually 12 to 14 days. Shorter than 10 days is a luteal phase defect and worth investigating if trying to conceive.
Why do I want carbs the week before my period? +
Progesterone drops serotonin. Carbs raise tryptophan availability for serotonin synthesis. Your brain is self-medicating.
Related reading
Luna remembers what works for you. Period stuff, sleep, stress, mood, all of it. Built for women, not for views.
Start 7-day free trial