Jenn Pike on Women’s Hormones – Phase 3

Women's Hormone Expert

~~By Jenn Pike, Women’s Hormone Expert

Phase #3: Luteal Phase

This is the longest phase in your cycle typically lasting 10-14 days. During this time the corpus luteum leftover from the egg that burst during ovulation, grows on the surface of your ovary which is how your body produces progesterone. This signals your body to keep your uterine lining intact and for your pituitary gland in your brain to stop sending out FSH (follicular) and LH (luteinizing) signals so that only one egg release in your uterus. If the egg doesn’t get fertilized your corpus Luteum is reabsorbed back into your body and progesterone levels start to drop. This signals your period to begin.

Foods rich in B-vitamins, calcium, magnesium and fiber – all to help curb sugar cravings and help decrease water retention and bloating. The fibre helps your liver and large intestine to flush estrogen more efficiently through your bowels. Remember ladies, good poop is QUEEN. Complex carbohydrates help prevent mood swings! Focus on brown rice, roasted or baked vegetables like squash, sweet potatoes, plantain, cauliflower, parsnip, and radishes with onion and garlic. Fiber-rich apples (with sunflower seed butter or tahini and honey!), pears, peaches, dates and raisins. Add fresh mint and spirulina to smoothies, drink peppermint, ginger or fennel tea and at night take magnesium and probiotics before bed to help you sleep more restfully and support your gut.

PS above is one of my tips for my clients who struggle with constipation leading into their cycle. I have found the combo of both the mineral magnesium and probiotics help to get things other than your period flowing

In terms of our seed cycling rhythm this is when we make the shift away from pumpkin and flax over to sunflower or sesame seeds or butter aka Tahini. 1-3 tbsp daily in smoothies, coconut yogurt, salads or if you’re like me the butters right off the spoon *if you tend to be constipated use fresh seeds or grind them up instead of butters as they tend to be a tad thicker in the system.

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LPK Health and Performance HTMA Hair Mineral Analysis Experts

Lisa Pitel-Killah is a Hair Mineral Analysis Expert and Educator, with a background in Functional Medicine.  She is a Kettlebell World Champion, Coach and Entrepreneur; and has a passion for guiding people to maximize health, reverse debilitating symptoms and gain energy to truly recognize their full potential. She is a health, wellness and fitness advocate for her clients.