Your menstrual cycle's luteal phase presents unique challenges as progesterone rises and estrogen dips, affecting everything from mood to energy levels and sleep quality.

• Hormonal shifts during luteal phase cause increased progesterone and decreased estrogen
• Common symptoms include mood swings, fatigue, increased appetite, breast tenderness, and insomnia
• Insulin sensitivity decreases during luteal phase, making blood sugar management more challenging
• High achievers may need to modify workout intensity during this phase
• Strategic cycle syncing means working with your hormones rather than fighting against them
• Magnesium bisglycinate (200mg) and zinc picolinate supplements can help manage symptoms
• Magnesium-rich foods include spinach, avocados, eggs, salmon, and dark chocolate
• Creating proper sleep hygiene starts in the morning with sunlight exposure
• Evening routines should include reduced lighting, limited screen time, and calming activities
• Consistency with healthy habits is essential for long-term hormone balance
• Incorporating daily stillness practice is non-negotiable for hormone health

Share this episode with a friend who might benefit from understanding their luteal phase better.

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