Day 33

I am feeling good despite entering my luteal phase. I believe taking specific measures such as seed-cycling and low impact training are greatly contributing to my steady energy levels.

I began Friday with something I had never tried before- sardines on toast. I used wild caught sardines in olive oil and seasoned them with lemon juice, red pepper flakes and black pepper. It was quite good! Wild-caught sardines are great for the luteal phase because they’re packed with omega-3s, protein, and calcium to support mood, reduce inflammation, and keep energy steady. I then went to the gym for some steady paced cycling followed by some stretching, mat pilates and light weight movements. Movement like this in the luteal phase is good to support the body’s lower energy levels, reduce inflammation, and help regulate mood without adding extra physical stress. I followed my workout up with about 30 minutes in the sauna, which felt great after a week of travel and not eating was clean as I usually do. The gentle heat helps promote muscle relaxation, improve circulation, and support stress reduction, which can be especially helpful as my body is naturally experiencing higher core temperatures, increased fluid retention, and potential PMS symptoms.

I refueled from the gym with a smoothie and grass fed steak. My smoothie contained blueberries, banana, spinach, ginger, cacao nibs, sunflower seeds and almond milk. This smoothie and steak combo is perfect for the luteal phase, providing hormone-supporting fats, anti-inflammatory nutrients, and muscle-repairing protein to help my body recover and stay balanced.

Dinner was Mexican with friends, including grilled chicken, rice and vegetables as well as some dark chocolate for dessert. I am finding that the key to combatting hormonal fluctuations, particularly in the luteal phase, is keeping my meals clean and nutrient dense.