VIDEO | Making Most Out of Luteal Phase

Years ago I made a series of videos going over the different phases of our cycles and I decided it was time to remake those and share how to make the most out of each phase. Today we're going over the Luteal Phase.

Enjoy,

Victoria

I Miss My Menstrual Cycle

I read a newsletter email the other day from Claire Baker about being productive and on her period. And it made me miss the ebb and flow of my menstrual cycle. 

I miss the monthly reset of my period. 

I miss the energy boost that comes with the end of my period. 

I miss the outgoing, energetic, take on the world mentality of ovulation. 

I’ve said it before but pregnancy feels like you’re stuck in your luteal phase. 

And I guess that’s because you are. 

Your luteal phase is the two(ish) weeks between ovulation and when you start your next period. So, if you get pregnant and don’t start that period you are kind of stuck in luteal limbo. 

Normally, the luteal phase is a great reminder to slow down and take it easy on your upcoming period. But being stuck here for 7 months has left me wanting that fresh restart and energy that comes from a new cycle, and I know it’s not coming anytime soon. 

I am really curious to see how my body rebalances after giving birth, what my hormones do, and how my cycle returns. But I have to say I’m looking forward to having a cycle again when it comes back. 

I’ve had a few people say, “Oh I bet it’s been nice not having a period.” And honestly I like my period. I like my cycle. And I miss it.

I look forward to documenting my returning cycle and fertility after birth and how I’m handling it. 

I’m not complaining about being pregnant. It’s been lovely and I’m so grateful that I am. I wouldn’t trade having a monthly cycle for this pregnancy. I’m just excited to get it back, that’s all.

Fall is Like Your Luteal Phase

I love the concept that the seasons exist within your menstrual cycle, and I definitely believe there is some truth to this. 

And by exploring this I believe you can gain a better understanding of your cycle. So, in honor of the changing seasons we’re going to talk about how fall is like our luteal phase. 

First off, your luteal phase is the end of your cycle before your period comes and your cycle starts again. Depending on the length of your particular cycle it is roughly the last week of your cycle. 

So, fall is like your luteal phase, but what about the rest of your cycle? 

Well, winter is like your menstrual phase (your period), spring is like your follicular phase and summer is similar to your ovulatory phase. 

And some cycles I feel like my luteal phase is more like what I expect my menstrual phase to be, than what my period is actually like. 

It’s like vacation, often there’s a lot of build up and excitement leading up to vacation that actually lasts longer than the trip itself. And I find that my period is like that. My body and mind prepares for it longer than it actually lasts. 

So, the first similarity between fall and our final phase — we slow down. 

The energy and excitement of summer, and our ovulatory phase, wears off. If you stop to pay attention you will notice this. 

Our physical energy wains, but that isn’t necessarily a negative. Because even though physically we are pushed to slow down, mentally we’re very active and creative during this phase. 

I don’t know about you but I’m already thinking about next year, about potential goals, things I want to do and accomplish. 

And just like that our luteal phase is the perfect time to focus inward, to reflect, think and dig deep within ourselves. 

For anything you’ve been hanging onto, dragging around with you, that’s no longer serving you, this is a great time to let that extra baggage go. 

As your physical energy slows down, you may find yourself more tired than before. This reminds me of the dreary, gray weather we’re currently experiencing here in Iowa, and how this always effects my energy level. 

I feel like it’s mother nature’s way of preparing me for the hibernation of winter and my period. Yes, there are those who are super active during the winter. (We don’t have any mountains to snowboard down here unfortunately. And I’m a bit of a hermit in the winter. I like to be warm, snuggled up and cozy.) 

But I’ve been working on my relationship with winter. Well, I started last year trying to change my attitude towards the season. And learning about hygge really helped me. 

These next parts are necessarily season specific, but I’ve been feeling a draw towards them currently as the season is changing. 

I have this pull towards evolving, stepping outside my comfort zone. Doing things that are obviously going to benefit me, but I’m feeling uncomfortable about doing. 

I’m trying to break down a few walls of comfort in an effort to evolve as a business, a brand and as a person. I’m working towards being uncomfortable, whether thats in a professional way, or pushing myself in my own life. 

Instead of retreating back to where I feel comfortable when I hit that resistance, I’m trying to be ok in that sensation. Because I know that’s where growth happens. 

It’s not fun, but it’s important. 

The luteal phase is also where I find myself wanting more space and time to myself. So, I try to schedule that in. I’ve been working from home more. I find the balance between being social and being by myself depending on where I am in my cycle.

I made sure I had this past Sunday at home to get all the little things done around the house that I wanted to. I just really wanted to make a cup of coffee, put on some music and clean my apartment. 

I find something about ending my week that way very cathartic, and it sends me into the upcoming week feeling fresh, revived and ready to go. 

And just like that I like to plan out some time to do things that I want during my different phases. 

What do you feel yourself drawn towards at the end of your cycle?

Mild Melancholy at the End of My Cycle

I’ve gotten a similar sensation at the end of the past two cycles and I was trying to put my finger on it, to give it a name. 

And the best way to describe it is a mild melancholy, “a feeling of pensive sadness, typically with no obvious cause.” 

I’ve really come to terms with my cycle, my period and have grown to appreciate each of the phases for what they have to offer. 

Instead of getting frustrated or upset about something that happens I’m more curious than anything. 

And I’m pretty sure I feel this way the last day or two of my cycle because all of the plummeting hormone levels as my body prepares for the start of a new cycle. 

I just feel myself slowing down, turning inwards and either wanting to be out in nature or curled up at home.

There’s no cause for feeling “low”, but it’s not necessarily a bad feeling. I just feel reflective and a bit day dreamy. 

I find it’s best to journal, you never know what’s going to bubble to the surface. Or to get out into nature, whether that’s for a walk, run, lounge in the hammock. Being outside is what I find helps best to soothe the sad aspect of it, and nourish the pensive side of this sensation. 

Because regardless of what it is that I’m feeling I figure it’s got to be happening for a reason. The worst thing you can do is ignore a feeling or an emotion. Even if it’s negative or unpleasant, something is making you feel that way. And I find that working through it, digging into whatever it is always is what’s best. 

No matter who you are or what you do in life you’re going to come up against subconscious resistance, “Stay where you know, stay where it’s comfortable and easy.” But the best stuff is just beyond your comfort zone. Isn’t that what they always say. 

I’m guilty of trying to numb myself to things that are uncomfortable: conversations, situations, you name it. But I’ve been working to force myself to recognize these things, to acknowledge them and then ask myself where it's coming from. 

Because when I dig into it I discover new things about myself. Or I’m able to push myself outside my comfort zone where really cool things happen. 

So while some might see this sensation of melancholy as a negative aspect of getting your period, I see it as a positive. I see it as just another way my cycle connects me to things and challenges me to keep reaching for more. 

Have you noticed any interesting nuances of your own cycle that have made you stop and think? 

Luteal/Menstrual Phase Funk

Even though I’ve dug into, and learned to love all aspects of my cycle, I am still caught off guard time to time by that week that overlaps the end of one cycle and the start of the next. 

It falls on the last few days of the luteal phase and first few days of the menstrual phase (your period). 

Today, I wanted to go over what I notice during this week and how I deal with it:

+ I am TIRED, exhausted, to a point that coffee can’t combat. 

I go to bed earlier, sleep in just a little longer, and I don’t feel guilty about it. And if there’s a day I need a nap, I take a 30 minute to an hour long nap, and don’t feel guilty about it. 

I get outside more, or just go out and run an errand. Getting up from my desk and out of my apartment usually gives me a little boost.

+ My motivation goes straight out the window.

This one is so much harder to accept than feeling tired. I get frustrated when I don’t feel that usual spark for work I normally have. 

There is only one way to handle this. Cut down your to-do list to what absolutely must get done that day. And focus on getting that done, give yourself more time and more breaks throughout the day. And if that’s all you accomplish, congratulations, celebrate it!

You can be productive on a different level when your motivation is low. Find that balance, that happy medium. 

+ Feeling blah, meh, wanting to curl up in a ball and do nothing.

There’s a time and a place to just let this take over, and I’ll usually allow myself one day to be a human blob. But if you’re going to do it, commit to it, don’t feel an ounce of guilt and really just bask in the glory of doing absolutely nothing. 

I also find time for mindless tasks I don’t make time for during the rest of the month. Usually decluttering or deep cleaning, organizing or sorting. Things that are on your to-do list but aren’t top tier essential must do's. 

+ Feeling more blue and gloomy than usual.

This is the time to pamper yourself. With food, with bubble baths, music, whatever makes you feel loved by yourself. 

It’s also a great time to do some reflection on life. Look at what you’ve been spending your time working on, or doing lately. Are you happy with how you’ve allocated your time? Are there things you wish you would make more time for? What changes can you make going forward to curate your days into what you want them to be? 

This phase (or combo of phases) is pretty much the same as the end of fall, headed into winter. Think about when the weather starts to get colder than you're comfortable with, the days get darker, shorter, more gray. You don’t just stop living because it’s not as exciting and fun. You learn to adapt and change your habits during the colder months. 

Learn to look at your cycle in a similar light. How can you adapt to make the most out of each phase? 

The Power in Our Four Phases

First a quick refresher of the four phases of our menstrual cycle:

1.  menstrual phase 

2.  follicular phase 

3.  ovulatory phase

4.  luteal phase

Next, let's move into why I'm a fan of each phase. 

I love the menstrual phase because:

     + it’s a chance to slow down

     + rest, renew, reflect

     + it has taught me to listen to my body

     + i’ve learned to let myself sleep more and I'm loving the benefits

I love the follicular phase because:

     + starting around the end of my menstrual phase into my follicular phase I get this burst of energy (if I slow down during my period)

     + it’s kind of like coming out of hibernation. I’m ready to go each day

     + it also reminds me of my love for Mondays as a fresh start

I love the ovulatory phase because:

     + I’m most social and outgoing in this phase

     + I’m best at interacting during this phase

     + I love the process of the fluid getting more fertile, waiting for that spike in temperature

I love the luteal phase because: 

     + there’s not a bunch of spotting like there was at the beginning of this year

     + knowing how many days it’s going to be and when to expect my period 

     + the decline in energy reminding me to start slowing down

     + It's when I’m most in tune with my emotions

Knowing about the different phases has opened up this whole new world:

+ I’ve learned to love my cycle

          - learning about what’s going on inside your body, as well as your mind just makes it all click and make sense

+ How you feel makes sense

          - if you are feeling tired, or emotional you can point to why

+ I can use this knowledge to my advantage

          - can schedule around this, don’t load a bunch on your plate during your menstrual phase. schedule big meetings around ovulation. 

A book I love on this topic that taught me so much is “The Optimized Woman”. So, if you liked today’s post I recommend going and picking this book up.