We’ve all been there.
One minute you’re feeling motivated, sticking to your healthy habits and everything’s going well.
Then, a few days before your period, you’re hungry all the time, craving sugar, not sleeping well, feeling bloated, eating everything in sight and wondering where your willpower has disappeared.
As a coach, I hear the same thing from women all the time.
“It was my period. I just couldn’t stop eating.”
The truth is, your hormones absolutely play a part. During the second half of your cycle, it’s completely normal for your appetite, energy and sleep to change.
But just because you’ve experienced it that way every month doesn’t mean you have to accept it as your normal.
Understanding what’s happening during your luteal phase, and knowing how to support your body through it, can make a real difference.
Before we dive in, here’s a quick overview of what’s happening in your body during the luteal phase.
- Sleepier
- Calmer
- Higher body temperature
- Mood changes
- Lower energy
- Brain fog
- Bloating
- Constipation
- Feeling full
- More hunger
- Sugar cravings
- Your body needs nourishing food
- Slow down
- Prioritise recovery
- Don’t feel guilty for resting
- Protein with every meal
- Fibre
- Magnesium-rich foods
- Iron-rich foods
- Stay hydrated
- Gentle movement
- Quality sleep
- Herbal teas
Here’s what I recommend to my clients
1. Don’t ignore your hunger
Your body uses slightly more energy during the luteal phase, so it’s completely normal to feel hungrier than usual.
One of the biggest mistakes I see is women trying to ignore that hunger. They skip meals, eat very little during the day and then blame themselves when they’re raiding the cupboards in the evening.
Instead of trying to eat less, focus on eating better.
Build your meals around:
- Protein
- Fibre
- Healthy fats
- Slow-releasing carbohydrates
This combination helps keep your blood sugar stable and keeps you fuller for longer, making cravings much easier to manage.
2. Prioritise protein
If I could give every woman just one piece of nutrition advice during the luteal phase, it would be this: eat enough protein.
Aim for around 25 to 30g at each meal.
Protein helps stabilise blood sugar, supports muscle and keeps you feeling satisfied for longer.
Some easy ideas include eggs on wholemeal sourdough, Greek yoghurt with berries and seeds, chicken with quinoa and vegetables, salmon with sweet potato or lentil soup with wholegrain bread.
3. Eat more fibre
Fibre is one of the most overlooked nutrients when it comes to hormone health.
It supports your gut microbiome, keeps your digestion moving and helps your body remove used hormones through the digestive system.
Aim for at least 30g a day and try to include plenty of vegetables, fruit, beans, lentils, oats, nuts and seeds.
One habit I love is aiming for 30 different plant foods over the course of the week. It’s fantastic for your gut health and easier than it sounds.
4. Include iron-rich foods
If you have heavy periods, your iron stores can gradually become depleted, leaving you feeling tired and lacking energy.
Include foods such as:
- Lean red meat
- Sardines
- Lentils
- Chickpeas
- Tofu
- Pumpkin seeds
- Spinach
Pair plant sources of iron with vitamin C-rich foods like peppers, berries or citrus fruit to improve absorption.
If you’re constantly exhausted or have particularly heavy periods, speak to your GP about having your iron levels checked.
5. Think about magnesium and calcium
Magnesium is involved in hundreds of processes in the body and some women find ensuring they’re getting enough helps with cramps, headaches, sleep and PMS symptoms.
Calcium has also been shown to help reduce PMS symptoms in some women.
Good food sources include pumpkin seeds, almonds, spinach, yoghurt, tofu, kale and broccoli.
If you choose to supplement, magnesium glycinate is often one of the gentler forms, but always check with your healthcare professional first.
6. Herbal teas can help
I’m a big fan of using food and simple habits to support your body.
Some herbal teas you might like to try include:
- Peppermint tea if you’re feeling bloated.
- Ginger tea for nausea or period discomfort.
- Chamomile tea to help you relax before bed.
- Raspberry leaf tea during the second half of your cycle if it suits you.
- Nettle tea, which is naturally rich in minerals.
- Dandelion tea if you’re prone to water retention and bloating.
They’re not magic cures, but many women find them comforting and a helpful addition to their routine.
7. Keep moving
You don’t have to smash yourself in the gym to have an effective workout.
If your energy feels lower, listen to your body.
Maybe it’s strength training.
Maybe it’s Pilates.
Maybe it’s a long walk in the fresh air.
Movement helps support your mood, circulation and overall wellbeing, and you’ll almost always feel better for doing something rather than nothing.
8. Prioritise sleep
If your sleep isn’t great during the luteal phase, you’re not alone.
Hormonal changes can make it harder to sleep, and poor sleep often makes cravings, mood and energy even worse.
Aim for a consistent bedtime, reduce screen time before bed and create a simple evening routine that helps you unwind.
9. Manage stress
Stress doesn’t cause PMS, but it can make your symptoms feel much worse.
You don’t need an elaborate morning routine.
A walk, prayer, deep breathing, reading a book or ten minutes to yourself with a cup of tea can all help calm your nervous system.
Don’t underestimate the basics.
The bottom line
Your hormones will naturally fluctuate throughout your cycle, and that’s completely normal. The aim isn’t to stop those changes, it’s to support your body through them.
If your symptoms are severe or getting worse, don’t just put up with them. Speak to your GP or a women’s health professional. Otherwise, start with the basics. Eat well, sleep well, manage stress and keep moving. They’re simple habits, but they really do make a difference.
For more help and advice please feel free to get in touch x