Chocolate Zucchini Bread Smoothie: A Luteal Phase Must Have

Do you ever notice that at a certain time in the month, you’re in the gym, ready to hit a new PR, only to find that your warm-up set feels unusually heavy? Or how one day you feel super confident, extroverted, and sexy, only to suddenly want to throw on a baggy sweatsuit, put on some sunglasses, and not talk to anyone except your dog?

Do you also question why you can go from making intentional, healthy food choices one day to losing control a few days later and binging on all sugary treats? Or why you become irritable and angry over the smallest things?

It’s kind of like when summer comes to an end and we slowly transition back to those rainy fall days. We go from feeling energetic and ready to "get sh*t done" to wanting to spend more time indoors and cozy up.

Cue..... the luteal phase.

The luteal phase is actually the autumn of your cycle, which explains these shifts in mood and energy. It’s divided into two parts: 1) the early luteal phase and 2) the late luteal phase. Think of the early luteal phase as those mid-September days—leaves are falling, it might rain, but we're still riding that summer high. Energy starts to dwindle. The late luteal phase resembles those rainy days when we want to stay inside; we become more introverted and prefer spending time alone rather than with friends.

During the late luteal phase, we typically experience PMS symptoms—bloating, cramping, headaches or migraines, sugar or alcohol cravings, irritability, mood swings… Oh, the joys, right?

But there’s actually a reason for these symptoms. They become more severe when we’re constantly working against our bodies. We naturally align with the seasons in other aspects of our lives: in summer, we tend to eat more fruit, spend time outdoors, and socialize; in winter, we gravitate towards warmer foods, stay indoors, and switch our summer activities—like swimming and beach outings—to things like skiing and snowboarding.

Going to the beach in winter and eating popsicles would shock our bodies, right?

So if the different phases of our cycles are like the seasons, and we’re constantly working against them, it’s no wonder things can go haywire.

By adapting your diet, lifestyle, and exercise to align with your cycle, your body feels more balanced and secure. Embracing the unique qualities of each phase can help you appreciate what each has to offer.

Luteal Phase Insights

When does it happen?

The luteal phase typically occurs between days 11-17 of your menstrual cycle.

What’s going on in your body?

In the first half:

• Estrogen levels continue to rise, thickening the uterine lining.

• Progesterone levels start to increase.

  
  

In the second half:

• As you near the end of the luteal phase, estrogen, testosterone, and progesterone peak, then drop sharply just before your period.

• PMS symptoms may occur due to an imbalance of estrogen relative to progesterone.

  
  

What can you do?

As estrogen and testosterone drop toward the end of the luteal phase, energy can feel depleted. This is a great time to focus on self-care and reflection.

• Focus on stabilizing blood sugar: Avoid foods that cause spikes and crashes, as these can worsen PMS symptoms.

• Eat meals higher in protein and healthy fats while keeping carbs in check.

• Enjoy nutrient-dense, cooked veggies like kale, collards, Brussels sprouts, sweet potatoes, carrots, beets, and turnips. These are high in fiber and complex carbs to support mood.

• And yes, indulge in some dark chocolate! 🍫

One of my go-to’s during the luteal phase? A Chocolate Zucchini Bread Smoothie—packed with protein, fiber, and essential vitamins to keep your body nourished. Check out the recipe below!

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The recipe:

Chocolate Zucchini Bread Smoothie:

Ingredients:

• 1 cup Unsweetened Almond Milk

• 1/2 Zucchini (chopped, frozen)

• 1/4 cup Chocolate Protein Powder

• 1/2 Banana (frozen)

• 1 tbsp Chia Seeds

• 1 tbsp Almond Butter

• 1 tbsp Cacao Powder

• 1 tsp Cacao Nibs (optional)

Method:

1. Add all ingredients except the cacao nibs into a high-speed blender and blend until smooth.

2. Pour into a glass and top with cacao nibs (optional). Enjoy!

   
   

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