Luteal Phase
IN THIS LESSON
🌙 If You Work Out in the Afternoon/Evening
Evenings in the luteal phase are your invitation to slow all the way down.
Movement becomes restoration, not output.
You’re cultivating calm — physically, emotionally, and energetically.
Your Evening Focus:
Choose slow, stabilizing movement — yoga, stretching, foam rolling.
Focus on long exhales and grounding music.
End with stillness: legs-up-the-wall or breathwork.
Allow quiet moments to prepare for deep sleep.
💬 Evening movement is medicine for your nervous system.
💧 Hydration Tip
Sip ginger or chamomile tea to soothe digestion.
Add a pinch of sea salt to warm water for mineral support.
Reduce liquids 2 hours before bed for uninterrupted rest.
BEFORE YOUR WORKOUT
Pre-workout meal (within 15-60 min. See Rules of Thumb)
Focus: Light meal that stabilizes blood sugar and soothes digestion.
Examples:
Lentil or veggie soup
Rice cake + almond butter
Oatmeal with cinnamon + walnuts
Boiled egg + avocado
Miso broth with tofu + spinach
Greek yogurt + flaxseed
Banana + peanut butter
Smoothie with protein + almond milk
Sweet potato mash + tahini
Herbal tea + handful of nuts
💬 Light, warm, and easy to digest.
AFTER YOUR WORKOUT
Post-workout meals (within 1–2 hours. See Rules of Thumb)
Focus: Calm inflammation, promote sleep, and soothe the body.
Examples:
Salmon + rice + asparagus
Lentil stew + olive oil + herbs
Turkey or tofu + roasted veggies
Baked cod + sweet potato + kale
Soup with bone broth + quinoa + greens
Brown rice + eggs + spinach
Shrimp + veggies + turmeric
Smoothie (banana, cocoa, almond butter)
Curry with chickpeas + coconut milk
Miso soup with mushrooms + rice
💬 Eat to exhale — your body is preparing for renewal.
