day 14

I love having a Sunday reset. After 10 days of traveling, I was ready to get back into a routine at home. I am still in my luteal phase, though I am expecting my period any day- I am experiencing my typical symptoms that indicate my period is near, including light cramping and slightly tender breasts. The end of the luteal phase can be a drag, but I had some good, steady energy throughout the morning and into the afternoon.

I had a very early wakeup due to jet lag, so I had a slow morning- these are great for a calmed nervous system. I made a yogurt bowl with plain greek yogurt, maple syrup, blueberries, banana, strawberries and blueberries paired with green tea, honey and a whole squeezed lemon. I allowed my body to digest, then started to get ready for my run. I had not been running as much as I do at home while traveling due to the extensive daily step counts that comes from the nature of travel, so I was excited to dive back into half marathon training. After 2 weeks of not exceeding a 5k (approximately 3.1. miles), I was aiming to slightly increase my mileage. However, with my jet lag and stage of my cycle, I was going to listen to my body to see if that was feasible. I got in a proper dynamic warmup, then I was off. I ended up doing 4 miles at just slightly over a 10 minute per mile pace. The run was exactly what I needed, as I felt fatigued but motivated. My steady, longer run aligned with my luteal phase’s needs. I did extensive stretching following the run along with bodyweight strength movements. At the end of the luteal phase, the body is preparing for menstruation—and hormonally, that means estrogen and progesterone are both dropping. This hormonal shift can lead to increased inflammation, lower energy levels, reduced coordination and joint stability and heightened sensitivity to stress (both physical and emotional). Low-impact movement is scientifically beneficial at the end of the luteal phase because declining estrogen and progesterone levels can reduce joint stability and increase inflammation, making the body more prone to injury and fatigue—so gentle, supportive exercise helps maintain strength and circulation without overloading the system.

For lunch and post-run, I made a fueling breakfast sandwich. I made ground beef into patties and seasoned them, and cooked them on the stovetop. I spread smashed avocado on a toasted everything bagel, and also fried up 2 eggs. This sandwich was the perfect mix of protein, healthy fats, and complex carbs—exactly what the body needs during the luteal phase. As progesterone peaks, your metabolism slightly increases, meaning you burn more calories at rest and may feel hungrier. The combination of iron-rich beef, hormone-supporting healthy fats from the avocado, and steady energy from the bagel helps stabilize blood sugar, support muscle recovery, and reduce fatigue. Prioritizing nutrient-dense, satisfying meals like this can help combat PMS symptoms and keep energy steady during this more demanding phase.

For dinner I made baked chicken tenders, sweet potato fries and cucumber salad. I coated chopped up chicken breast with flour, egg then panko bread crumbs. I chopped up a sweet potato, drizzled with olive oil and salt, then baked alongside the chicken. I coated cut up cucumbers with a homemade dressing and left them to marinade in the fridge. When cooked, this meal offered a perfectly balanced combination of lean protein, complex carbohydrates, and hydrating veggies—ideal for the luteal phase. Protein from the chicken supports muscle repair and keeps blood sugar stable, which helps manage mood swings and cravings as progesterone rises. Sweet potatoes are rich in slow-digesting carbs and magnesium, which can help ease bloating, fatigue, and cramps. Cucumbers provide hydration and fiber, supporting digestion and water retention, which can be more common during this phase. Together, this meal helps fuel your body while supporting hormonal balance and recovery.

The end of day is nearing, but I plan on finishing the day with some ice cream and berries- —pairing calcium-rich comfort with antioxidant support, which can help ease PMS symptoms and inflammation during the luteal phase.