day 2

It’s day 18 of my cycle, and I’m in my luteal phase. This phase comes after ovulation and is characterized by rising progesterone levels, which can increase body temperature, slow digestion, and lead to a natural dip in energy and motivation. It’s not the time to overtrain—it’s the time to support your body with movement, nutrients, and recovery that reflect what’s happening hormonally.

I started my day with a bowl of plain Greek yogurt topped with maple syrup, walnuts, almonds, and a mix of raspberries, blackberries, and strawberries. This gave me a balanced mix of protein, fat, and fiber-rich carbs to keep my blood sugar steady and support hormone production. The walnuts and almonds are especially helpful in the luteal phase, as they’re rich in magnesium, which can ease PMS symptoms and support mood.

After breakfast, I went for a long walk outside. The luteal phase isn’t ideal for intense cardio every day, so low-impact movement like walking can support circulation and energy without overtaxing your system. I hit 10k steps by the end of the day, giving me just enough movement to feel good while respecting my hormonal state.

For lunch, I had a bowl of Asian noodles with grilled chicken and broccoli. This hit the mark for protein and fiber, and the broccoli is a great luteal-phase food—cruciferous vegetables help the body metabolize estrogen and are anti-inflammatory, both important as the body prepares for a possible period.

Dinner was a burger on sourdough bread with a kale salad on the side. Iron-rich foods like red meat and dark leafy greens help support the body as iron levels begin to drop toward the end of the cycle. The fiber in the kale also supports digestion, which can slow down in this phase due to hormonal shifts.

To close out the day, I did a stretching session and a short Pilates workout focused on core and glute stability. The luteal phase is a great time to build strength through slower, more intentional movements. Instead of pushing for speed or volume, I’m focusing on control and form—especially in stabilizing muscles that will support my running long term.

So far, this cycle-aligned approach has helped me tune in more deeply to what my body needs. It’s not about doing less—it’s about doing what’s right for right now.