Définition
The luteal phase spans from ovulation to menstruation — typically 12–14 days. Progesterone dominates, raising core body temperature, increasing metabolic rate, shifting fuel toward fat oxidation, and reducing pain tolerance. The late luteal phase (PMS window) is when most cycle-related symptoms emerge.
The luteal phase begins immediately after ovulation, when the ruptured follicle becomes the corpus luteum and begins producing progesterone. Estrogen continues at moderate levels; progesterone dominates the hormonal landscape. The corpus luteum has a fixed lifespan of approximately 14 days — if pregnancy does not occur, it regresses, progesterone drops sharply, and menstruation begins.
The physiological consequences are substantial. Progesterone raises core body temperature by 0.3–0.5°C and elevates resting heart rate by 2–5 BPM. Resting metabolic rate increases by 150–300 calories per day — true caloric demand is higher in the luteal phase. Substrate metabolism shifts toward fat oxidation: the body becomes more efficient at using fat for fuel during low-intensity activity, but glucose tolerance decreases modestly. HRV is typically lower than in the follicular phase.
Sleep quality often degrades in the late luteal phase — core temperature is higher (bad for deep sleep), and the drop in progesterone's calming GABA-A modulation in the days before menstruation produces anxiety and insomnia for many women. Mood becomes more reactive to stress. Insulin sensitivity decreases. Inflammatory markers trend up. Pain tolerance decreases.
For training, the luteal phase is better suited to: Zone 2 aerobic work (which uses the enhanced fat oxidation), moderate strength work, skill maintenance rather than PR attempts, and higher recovery emphasis. Very high-intensity work is still possible but often feels harder and recovery is slower. Fasting in the late luteal phase tends to amplify symptoms — a more conservative eating window (10–12 hours rather than 8) is often better tolerated.
The late luteal week (days 21–28 of a 28-day cycle) is when most "PMS" symptoms emerge. The underlying drivers are progesterone decline combined with the GABA-A rebound effect and neurotransmitter shifts. Magnesium glycinate, B6, and omega-3s have the most consistent evidence for reducing late-luteal symptom burden.
Termes associés
Ava Longevity · Built on the Ava Method · MMXXV