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The Luteal Phase: How to Avoid Burnout and PMS
- Kayla Hilhorst
- Feb 15
- 4 min read
If you’ve ever felt completely drained, bloated, irritable, or just off in the days leading up to your period, you’re not alone. The luteal phase—the roughly two weeks between ovulation and your period—is when your body starts shifting gears. And if you don’t give it the support it needs, this phase can feel like an uphill battle of mood swings, fatigue, cravings, and that frustrating feeling of why can’t I get anything done?
The good news? You don’t have to suffer through it. Understanding what’s happening in your body during this phase and making a few key adjustments can help you feel more balanced, energized, and in control. Let’s break it down.
What Happens During the Luteal Phase?
After ovulation, your body enters the luteal phase, where progesterone levels rise to prepare for a possible pregnancy. If no fertilization happens, hormone levels start to drop, leading to PMS symptoms like bloating, anxiety, fatigue, and cravings.
This hormonal shift affects everything—your mood, energy, digestion, and even how your body handles stress. This is also when burnout can creep in if you’re overloading your schedule, pushing through intense workouts, or not fueling your body properly.
Instead of fighting your body, this is the time to slow down, support your hormones, and make choices that align with what your body actually needs.
How to Avoid Burnout and PMS During the Luteal Phase
1. Adjust Your Workouts to Work With Your Energy Levels
The luteal phase is not the time for high-intensity, back-to-back workouts. Your body is already working hard behind the scenes, and pushing too hard can spike cortisol, making PMS symptoms worse. Instead, shift to strength training, Pilates, yoga, or low-impact movement.
Focus on:
Strength training with moderate weights and longer rest periods
Pilates and yoga to support flexibility and recovery
Walking or light cardio for circulation without stressing your nervous system
If you’re used to going all out in your workouts, this shift might feel weird at first, but it’s actually how you build long-term strength without burning out.
Need a plan that works with your cycle? My 14-Day Body Bootcamp is designed to match your body’s energy levels, so you’re training smarter, not harder.
2. Fuel Your Body with Nutrient-Dense Foods
This phase is when cravings hit hard, but instead of fighting them, focus on stabilizing your blood sugar and supporting progesterone production with nutrient-dense, whole foods.
Best foods for the luteal phase:
Healthy fats (avocado, nuts, seeds, olive oil) to support hormone balance
Complex carbs (quinoa, sweet potatoes, oats) to keep blood sugar stable
Magnesium-rich foods (dark chocolate, pumpkin seeds, spinach) to ease cramps and mood swings
B vitamins (eggs, salmon, lentils) to support energy production and reduce fatigue
Anti-inflammatory foods (turmeric, ginger, leafy greens) to help with bloating and stress
Want a complete guide to cycle-syncing your nutrition? Download my Food for Your Cycle PDF for a simple breakdown of what to eat in each phase.
Or you can go all in and get your hands on my Complete Guide to Harmonizing your Hormones. This guide has all the tips, knowledge and step by step guide to helping you get on track with your hormones ;) easy peasy!
3. Prioritize Restorative Sleep
Progesterone naturally makes you a little more tired, which means your body needs extra rest. Poor sleep in the luteal phase can lead to increased cortisol, more cravings, mood swings, and even worse PMS.
To get better sleep:
Reduce screen time before bed to support melatonin production
Eat a protein-rich snack in the evening to stabilize blood sugar overnight
Try magnesium or herbal teas like chamomile to promote relaxation
Keep your room cool and dark for optimal sleep quality
If you constantly feel exhausted before your period, prioritizing sleep can make a massive difference in how you feel.
4. Support Your Nervous System and Reduce Stress
Your body is more sensitive to stress during the luteal phase, which means pushing through a packed schedule, overcommitting, or ignoring your body’s need for rest can lead to burnout and worsened PMS.
Instead, focus on:
Setting boundaries with work and social commitments
Scheduling in intentional downtime (yes, actually block it off in your calendar)
Practicing deep breathing, meditation, or gentle movement to calm your nervous system
This is also a great time to reflect, slow down, and focus on self-care—because your body is naturally shifting into a more inward-focused phase.
If you need help building a more balanced routine, my Nutritional Consults are designed to create a plan that works for you and your lifestyle.
Why This Matters for Long-Term Strength and Confidence
When you start working with your body instead of against it, you’ll notice:
More consistent energy levels instead of feeling great one week and exhausted the next
Reduced PMS symptoms like bloating, mood swings, and cravings
Better performance in your workouts because you’re fueling and recovering properly
Less stress and burnout, making it easier to stay on track with your goals
Your body is constantly changing throughout the month. Instead of ignoring these shifts, learning how to adjust your workouts, nutrition, and self-care will help you build strength and confidence in a way that’s actually sustainable.
Take the Next Step
If you’re ready to build strength without burnout, my 14-Day Body Bootcamp is designed to work with your body, helping you feel strong, energized, and confident—no matter what phase you’re in.
And don’t forget to subscribe to my email list for more cycle-syncing tips, fitness strategies, and exclusive wellness insights.
Your cycle doesn’t have to control you. With the right approach, you can work with it and start feeling like your best self—every single month.
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