8 Things Not to Do in Your Luteal Phase – Summer Edition

Navigating Your Moon Phases with Diet

Embrace and nourish every phase of your cycle—with the science, wisdom, and tools to back it up.
No more guessing. We’re breaking down what’s happening in each phase, what your body needs, and how to eat in sync with your cycle.

The luteal phase—the two weeks before your bleed—is already a hotbed for cravings, mood swings, and bloating. Add end-of-summer heat, cocktails, and long nights out? 🔥 You’ve basically built yourself a PMS pressure cooker.

The truth: your luteal phase is not the time for punishment or extremes. It’s a time to cool, ground, and support your body so you can move into your bleed with more ease.

Here are 8 things to skip during your luteal phase this summer—and what to do instead.

1. ❌ Ice Overload

Don’t: live on iced lattes + cold water.
Why: Too much cold weakens digestion (TCM) and worsens bloating.

✨ Swap: room-temp lemon water, cucumber water, or iced herbal teas (peppermint, lemon balm).

2. ❌ Frosé + Margarita Marathons

Don’t: make frozen cocktails your nightly ritual.
Why: Alcohol + sugar + ice = liver stress + blood sugar spikes. Your luteal liver is already working hard to process hormones.

✨ Swap: Sparkling water with hibiscus or citrus → still festive, cycle-friendly.

3. ❌ Daily HIIT in Hot Weather (or endless tennis 🎾)

Don’t: push through intense workouts in the heat.
Why: Progesterone raises your body temp + cortisol spikes faster in luteal → fatigue, irritability, PMS flares.

✨ Swap: Swimming (not icy dips), evening walks, Pilates, or restorative yoga.

4. ❌ Only Salad

Don’t: live on raw summer veggies.
Why: In luteal, digestion slows. Too much raw = bloating + discomfort.

✨ Swap: Lightly grilled zucchini, peppers, or tomatoes with olive oil + protein.

5. ❌ Juice Cleanses

Don’t: attempt a “detox” cleanse right now.
Why: Liquid sugar without protein/fiber = blood sugar crashes. Your body needs grounding fuel, not depletion.

✨ Swap: Chilled cucumber soup or smoothies balanced with yogurt, hemp, or chia.

6. ❌ Late-Night Dancing + Netflix Binges

Don’t: stay up until 2am binge-watching or club-hopping.
Why: Progesterone shifts can mess with melatonin. Sleep loss = worse mood, stronger cravings.

✨ Swap: Moon Drop tea, candlelight journaling, early bedtime.

7. ❌ Heavy Greasy BBQ + Fried Food

Don’t: overload on charred meats, fried sides, and sugary sauces.
Why: Harder to digest in luteal, fueling inflammation + cramps.

✨ Swap: Grilled fish, veggie skewers, olive oil-dressed sides.

8. ❌ Cold Swims / Ice Plunges

Don’t: shock your system with freezing dips before your bleed.
Why: In TCM, cold constricts blood + slows flow. In luteal, it can increase cramps + depletion.

✨ Swap: Cool (not icy) swims, or grounding barefoot walks in the evening. Save cold plunges for follicular/ovulation.

Final Thoughts: Nourish, Don’t Deprive

Your luteal phase in summer is about support, not sabotage. Skip the extremes—icy drinks, frosé nights, HIIT in the heat, raw salads, cold plunges.

Instead, go for cooling, mineral-rich foods + gentler rhythms. When bleed week arrives, you’ll feel the difference. ✨