How to Hack Your Cravings in the 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.

Why You Crave More Before Your Period

Two weeks before your period, your body is in the luteal phase. Progesterone rises, serotonin dips, and your cells become less sensitive to insulin. Translation? You burn more calories, you crave quick comfort foods, and your blood sugar swings hit harder.

Add in the summer heat — dehydration, salty snacks, sugary frozen treats — and cravings can feel almost impossible to resist. But here’s the truth: it’s not about never having the “naughty” foods. It’s about learning how to hack them so they don’t make you feel worse.

Here are some of the hacks

🍦 Ice Cream & Frozen Treats

• The problem: Eating ice cream on an empty stomach = sugar spike → crash → mood swings.

• The hack: Have it after a protein-rich meal (think salmon + greens, or a smoothie with protein powder). Add fiber like berries or chia seeds to slow the spike.

🍝🍕🍰 Pasta, Pizza & Cake (Carb Cravings)

• The problem: In the luteal phase, your body becomes less insulin sensitive. That turns your favorite carb-heavy dishes—pasta, pizza, cake—into a recipe for rapid sugar spikes and deeper energy crashes (hello cravings spiral, mood swings, and fatigue).

• The hack:

  • Always pair them with protein and healthy fats—like fish or chicken with pasta, extra veggies or goat cheese on pizza, or a side of nuts and Greek yogurt with cake.

  • Opt for whole grains or fiber-rich options—think whole-wheat pasta, sourdough pizza crust, or oat-based cakes—to slow digestion and ease blood sugar surges.

  • Layer them, not isolate them—eat the fun food after a balanced meal to soften the impact and keep you steady.

🍟 Salty Fries & Chips

• The problem: Extra salt = fluid retention, especially when progesterone is already slowing digestion.

• The hack: Keep the portion small and eat earlier in the day. Balance with potassium-rich foods like cucumber, avocado, or watermelon to counteract the bloat.

🍹 Summer Cocktails & Rosé All Day

• The problem: Alcohol + sugar + heat = dehydration, mood crashes, and restless sleep.

• The hack: Always eat protein and healthy fats before you drink. Alternate cocktails with sparkling water or coconut water. Stick to 1–2 max for luteal balance.

🍔 BBQ Burgers & Fried Foods

• The problem: Heavy, greasy meals overload digestion and worsen constipation and bloating.

• The hack: Eat a base of leafy greens first, then protein (chicken, fish, tofu). Have your fries or burger after so your body isn’t hit with all the heaviness at once.

☕ Iced Coffee Overload

• The problem: Multiple iced lattes = cortisol spikes, anxiety, and sleep disruption.

• The hack: Pair coffee with a protein- and fat-rich breakfast. Swap your second or third cup for iced green tea, matcha, or peppermint tea to cool down and keep cortisol steady.

Final Thoughts: Nourish, Don’t Deprive

Cravings aren’t weakness — they’re biology. Your body is working harder in the luteal phase and asking for more energy. The trick is to layer, pair, and time your foods so you get the comfort without the crash.

Summer is for joy, not just discipline. 🍉✨ So have the ice cream, the fries, or the cocktail — just hack them so your hormones stay happy and your body stays balanced.