day 3

Today is Day 20 of my cycle and I’m still in the midst of the luteal phase. With energy levels noticeably lower, I made a conscious decision to take it easy. That’s because during this phase, progesterone is at its peak and estrogen begins to decline—hormonal shifts that can make the body feel sluggish, irritable and less resilient under stress. Instead of pushing through, I honored what my body was telling me.

I kept my run light—just 2 miles—and walked the remaining 1.5 to meet my distance goal gently. I started with a proper dynamic warm-up, which helps activate joints and muscles when they’re naturally more prone to stiffness in this phase. I ended the session with stretching to aid recovery and support my body’s natural tendency toward inflammation at this time.

I also prioritized eating foods that support the body’s needs in the luteal phase—stable blood sugar, steady energy, and hormone support. For breakfast, I had avocado toast on sourdough. The healthy fats in avocado help with hormone regulation, and sourdough’s complex carbs and fermentation support serotonin production and digestion, which is key for my mood. For lunch, I made homemade vegetable fried rice with white rice, chicken, broccoli, and red onion. This mix gave me lean protein to maintain blood sugar balance and muscle support, cruciferous veggies like broccoli to support estrogen metabolism while providing a good source of fiber, and carbs to refuel gently. I snacked on dark chocolate covered almonds for magnesium, and wrapped the day with a grilled chicken sandwich and some fries—protein and carbs to replenish, with a bit of comfort too.

Today was a reminder that training smart sometimes means slowing down. During the luteal phase, rest, nutrient-dense foods, and steady movement aren’t signs of weakness—they’re the strategy.