Your Inner Autumn: How to Lean Into the Wisdom of Your Luteal Phase

The Luteal phase is not usually something most of us look forward to.
Sluggishness, bloating, and mood swings often steal the spotlight – but what if there was a deeper meaning behind these shifts?

Though lower energy or heightened sensitivity may appear, the luteal phase is far from a weakness. It’s an invitation to slow down with intention, honor your body’s innate wisdom, and create space for restoration. 

At Primally Pure, we believe in listening to your body as a guide by: 

→ Tuning into its natural cycles

→ Supporting it with nourishing and biocompatible ingredients

→ Embracing timeless rituals in body, mind, and spirit

By attuning to your luteal phase, you uncover deeper self-knowledge and a reverence for life’s cyclical, sacred rhythms.

Let’s explore how to support your body and skin during the luteal phase –  celebrating the beauty of slowing down, softening, and preparing for what’s next. 

What Is the Luteal Phase? 

To understand why and how the luteal phase happens, let’s uncover the hormonal and skin rhythms that guide you through this pivotal time.

→ What’s happening: The luteal phase occurs right after ovulation. It’s the second half of your monthly cycle, lasting about 14 days, or until your next period. During this time, if ovulation occurs, an egg will travel through the fallopian tube to the uterus. The lining of your uterus will then thicken to prepare for a potential pregnancy.¹ 

→ Hormones: Estrogen, testosterone, and LH (luteinizing hormone) are all declining. At the same time, progesterone is rising to kickstart the thickening of your uterus. All these hormonal shifts often heighten sensitivity – for you and your skin. It can also cause bloating, appetite changes, and lower energy levels.

→ Emotions: Initially, the luteal phase can create a sense of nesting. You may want to check things off your to-do list. But as you settle in, the luteal phase mood changes can be challenging to navigate. 

You may suddenly feel insecure in your physical appearance. Feelings of anger and crankiness may also come up more often. Mixed with fatigue and low energy, it’s no wonder the luteal phase gets a bad rep. But here’s the incredible part: the rise in progesterone actually signals a calming, anti-anxiety effect within your body. 

→ Skin: During the luteal phase, your skin will be more susceptible to irritation and inflammation. As progesterone peaks, so does oil production. This is why many experience breakouts or acne around this time. Other inflammatory skin irritations can also intensify during this time (such as psoriasis, eczema, or dermatitis).

 

The innate intelligence of our luteal phase hormones tells our body to “prep” for the slower season that’s coming. But instead of dreading its arrival, what if we took each shift as a clue about what our hearts and bodies need during this time? What if its purpose was to bring a deeper understanding of ourselves? 

Body | Movement + Nourishment During the Luteal Phase

Since the luteal phase is your body’s time to slow down, think of this internal autumn as a time for gentle fortifying and replenishing. Your immune system and stress response are both heightened during the luteal phase.

To support this, choose immunity-boosting, hormone-supportive foods and pair them with gentle, restorative movement. It’ll help you move through this phase with more ease and presence.

Nutrition via Luteal Phase Foods

As hormones and moods fluctuate in the luteal phase, nutrition becomes essential to support your body’s needs. Luteal phase foods can be nourishing in many ways, supporting immunity, balancing blood sugar, and easing PMS. Here are our favorites.

• Foods high in Vitamin C can benefit your immune system and support progesterone production (which you want to be high during this time!).

  • Citrus fruits 
  • Kiwi
  • Red peppers 
  • Cruciferous vegetables
  • Strawberries
  • Tomatoes

• Food pairings to help regulate blood sugar also help regulate your feel-good hormones. Always pair protein, healthy fat, fiber, and slow-burning carbs. 

*Tip: Doing 25 air squats, calf raises, or walking for just 10 minutes after a meal can help avoid blood sugar spikes. 

Try adding in slow-burning carbs like: 

• • Carrots
  • Sweet potatoes
  • Root veggies
  • Quinoa
  • Squash 
  • Beans 
  • Chickpeas

• Calcium/magnesium-rich foods can support progesterone + help with cramps, bloating, and other PMS symptoms.²

  • Leafy greens
  • Bananas
  • Nuts/seeds 
  • Legumes 
  • Dark chocolate

• Healthy fats are anti-inflammatory and energy supportive, and known to help balance hormones naturally. 

  • Salmon
  • Eggs
  • Hemp or chia seeds
  • Walnuts 

*Tip: Check out this post on cyclical nutrition with a nutritionist for even more information on aligning your food choices with your cycle.

Just as you can tailor nourishment to align with your cycle, you can also match your movement to support your body. 

Slowing Down Movement With Luteal Phase Exercise

Movement is still beneficial in the luteal phase, but this is a time to lean into gentler forms of exercise. Early on, you may still have energy for moderate exercise, but as it tapers, shifting toward restorative movement is best. 

Adapting your movement to match your cycle – often called cyclical exercise – is a powerful way to stay in tune with your body, help balance hormones, and support longevity. 

Some of the best options for luteal phase exercise include: 

• Moderate or gentle strength training – can stabilize metabolism and energy, lower cortisol, support lean muscle, and give you time to practice form and stability. 

• Slow or restorative yoga – this form of yoga takes it down a few notches, focusing on deep breathing, steady poses to build muscle, and lengthening stretches. 

• Pilates – great for stress and mood regulation, with mindful breath-focused practices, slow and deliberate movement, and gentle strength-building. 

• Walking – restorative and grounding, even a very gentle walk can help regulate stress, encourage lymphatic flow, reduce inflammation, and improve sleep.

*Tip: When partaking in movement, be mindful of leaving sweat on your skin to help avoid breakouts that are more common in the luteal phase! 

Though the luteal phase is a time to slow down, it’s also a valuable time to be present and support your body in ways that feel restorative. With that in mind, let’s discuss how you can best support your skin in the luteal phase. 

Skin | Caring for Reactive Skin in the Luteal Phase

During the luteal phase, skin issues can flare, and increased oil production (yes, even on your scalp – dry shampoo anyone?) from rising progesterone makes you more susceptible to breakouts and sensitivity.³ 

But don’t lose hope – there are plenty of practical ways to care for your skin, giving it just the support (and ingredients) it needs to thrive. As you slow down, you’re able to give more time + intention to skincare during the luteal phase. Focus on gentle detox and deep cleansing, helping to bring homeostasis to the skin.

→ Goals: Reduce breakouts and inflammation, prevent scarring, and boost lymphatic drainage.

→ Ingredient Focus: Anti-inflammatory and gentle astringents with detoxing properties to help regulate excess oil. Here are some of our favorites:

• Witch hazel – as a gentle astringent, it helps to regulate oil production and reduce inflammation with potent antioxidant and flavonoid properties. 

*Tip: While we love witch hazel blended with other nourishing botanicals for balancing oil, it can sometimes be too astringent on its own – so opt out of the pure witch hazel from the drugstore. ;)

• White willow bark – this natural alternative to salicylic acid comes from a highly anti-inflammatory plant containing salicin (the same compound salicylic acid is chemically derived from). Not only does it balance oil production and prevent buildup in the pores, but it also stimulates skin cell turnover and improves skin tone. 

• Manuka oil – highly anti-inflammatory and contains more effective bacteria-fighting properties than tea tree oil. This is one of the most potent natural ingredients for minimizing breakouts without stripping the moisture barrier. 

Together, these ingredients create a powerful combo to help your skin thrive through the unique shifts of the luteal phase. Plus, we also have a customized skincare routine from our in-house holistic esthetician, Courtney. ;)

Luteal Phase Skincare: Recs From Our Holistic Esthetician

Courtney is the perfect person to customize your skincare routine during the luteal phase. Equipped with over 15 years of experience and knowledge, here’s Courtney’s exact breakdown for supporting your skin during the luteal phase. 

01 | DOUBLE-CLEANSE 1-3X/WEEK 

→ The double cleansing method is the perfect way to gently but deeply cleanse your pores, dissolving excess oil with more oil! Though this may feel counterintuitive, applying the right kinds of cold-pressed, nutrient-dense oils to your skin actually helps balance oil production and regulate the excess oil that’s common during the luteal phase. 

Start with a cleansing oil, followed by our gentle cleansing bar fortified with activated charcoal and raw honey – both superpowers for reviving oily, sensitive skin. 

*Tip: If you’re new to cleansing oils, check out this guide to oil cleansing.

SHOP: Cleansing Oil | Clarifying Bar

*Courtney’s Tip: Not sure which oil cleanser is best for your skin state?

• If you feel like you need blotting sheets midday, opt for the oil-rich formula. 
• If you have combination skin (patches of dry spots and oil), opt for the normal formula.
• If your skin is still feeling dry or dehydrated even with breakouts, opt for the dry skin formula. 

02 | SPRITZ A TONING FACIAL MIST 

→ For Courtney, facial mists are always a must, even in a super simple skincare routine. Formulas like our Everything Spray with witch hazel and Clarifying Mist with manuka deliver the gentle toning and antibacterial benefits your skin craves during this time. Use before and after your serums and creams/balms for best results and to lock in nutrients. 

SHOP: Everything Spray | Clarifying Mist 

 

03 | APPLY CLARIFYING SERUM

→ Our Clarifying Serum combines turmeric and prickly pear seed to calm inflammation and reduce redness, while jojoba oil and manuka help regulate excess oil and fight breakout-causing bacteria. 

SHOP: Clarifying Serum

 

04 | END WITH A CREAM OR BALM 

→ End your evening routine with a cream or balm to gently seal in all the goodness from your previous steps. This final layer adds nourishing moisture, reinforces your skin barrier, and helps lock in active ingredients, especially helpful during the luteal phase. Our oil-based creams and balms don’t seal in moisture with water, but instead feed your skin deeply with biocompatible oils and barrier-supporting botanicals.

SHOP: Clarifying Cream or Everything Balm

05 | ADDITIONAL SKIN SUPPORT

→ If you’d like to add in more support, a Ridged Facial Roller can do wonders for luteal phase skin – cooling, calming, and clarifying skin tissue. As it moves lymph, it helps gently detox, and the rhythmic movements activate your parasympathetic nervous system. If you’re feeling extra indulgent – or want to show your skin some extra attention – reach for our Clarifying mask, packed with manuka honey, white willow bark, and witch hazel. 

SHOP: Ridged Facial Roller | Clarifying Mask 

 

While body and skin support play a huge role, it’s critical to take care of your mental and emotional needs too. With such a tender, vulnerable space, there are many ways to embrace both the beauty and the drawing out of the luteal phase. 

Mind | Supporting Your Headspace in the Luteal Phase

Throughout the luteal phase, you may feel a combination of feelings, ebbing and flowing. Early on, your brain may be more attuned to details, and you may find yourself itching to get things checked off your list. 

As you move closer to the end of the luteal phase, it’s common to settle inward for slower, more reflective space as your energy decreases. You may begin to feel sluggish – and plagued by brain fog.

But instead of feeling inconvenienced or drained, what if we embraced it as a gift that allows us to feel emotions more tangibly, instead of glossing over them? 

With this in mind, let’s look at how we can embrace the inner workings of an intentional, well-aligned luteal phase. 

Be Gentle to Yourself 

Since we know mood swings and sensitivity to stress are heightened, it’s incredibly important to create space to feel and be present. There will be ups and downs, and anxiety and sadness may feel as if they’re weighing you down in some moments. Tiny stressors may send you into fight or flight. 

To combat this, ensure your inner dialogue is full of gentleness and compassion. Know that this too shall pass. Lean into what this season is telling you, and how you can use it to move forward with more intention, strength, and wisdom. 

Reconnect With Your Inner Self 

Whether you’re an introvert or an extrovert (or somewhere in between), connection is key. We can’t live life fully and be present unless we’re deeply connected to our inner emotions. 

Social withdrawal is normal during the luteal phase – and the innate wisdom of our body shows this! This is the time to work through complex changes, emotions, or sticky areas in life that you can’t seem to shake. Dive in with intention and honesty, and it’ll be worth it.

*Tip: Check out Courtney’s special Luteal Phase Meditation Podcast – a calming mix of affirmations and gentle guidance to help you lean more intentionally into your luteal phase..

Tips for Mental + Emotional Support 

Thankfully, nature and technology have both provided us with an abundance of modalities that strengthen and support our emotional and mental state. Here are a few ways you can tangibly support your headspace (and heartspace) during the luteal phase. 

• Adaptogens – adaptogens are known to help improve your stress response, support mood and energy, and have a grounding effect on your nervous system. 

• Grounding – with the constant stressors of electronics and EMFs (Electromagnetic Frequencies), grounding is a simple and free way to decrease inflammation and bring homeostasis to your body.^4,5 

• Red light therapy – directly boosting the mitochondria in your cells, red light therapy is known to improve energy levels, support anxiety and mood, and improve muscle recovery.⁶

• Movement – incredibly simple to do, yet profoundly impactful. Walks can boost feel-good hormones and help you process emotions through the science of somatic movement. 

• Natural sunlight – aligning your body to the sun’s rhythms not only resets your circadian rhythms (which impacts sleep, hormones, and more) – it also provides critical vitamin D and mood-boosting benefits.

• Healthy fats – provide energy and hormone-balancing properties, while also supporting brain health, helping you stay grounded emotionally during this phase. 

• Sleep support – if you don’t already have a deep sleep routine, now is the time to create a personalized wind-down routine that gets you in a blissful state before crawling into bed. Avoiding blue light before bed, sleeping in a dark, cool room, and applying a topical magnesium sleep spray are a few non-negotiables. ;) 

*Tip: If you’re not sure how to best support sleep, check out our Deep Sleep Guide here.

SHOP: Sleep Spray 

• Cozy rituals – lean into a slower pace at any time of the day with a hot bath, a mask moment, aromatherapy, or gratitude journaling. 

 

When you support your headspace with intentionality, it creates more space for exploration, refining, and rejuvenation. Take this time to be at peace and embrace the beauty of your inner autumn. 

The Sacred Act of Slowing Down + Turning Inward

The luteal phase reminds us that slowing down is not a setback, but rather a sacred rhythm built into our biology. This is a time to honor the subtle signals your body gives: to nest, nourish, and notice.

As your energy softens and your inner world stirs, you’re invited to listen. 

To tend to what’s rising to the surface. 

To care for yourself in ways that feel gentle, grounded, and aligned.

Just like the leaves that fall to make room for what’s to come, this phase is preparing you.

Honor the quiet. Trust the shift. 

And know that within this season of softness, there is strength and purpose.

XO

---

Sources: 

1. Cleveland Clinic | Luteal Phase 
2. So Fresh N So Green | The BEST Luteal Phase Foods, Recipes & Tips For Hormone Balance 
3. Science Becomes Her | Skin Changes During Menstrual Cycle & What To Do About It.
4. National Library of Medicine | The Effects of Grounding (Earthing) On Inflammation, the Immune Response, Wound Healing, and Prevention and Treatment of Chronic Inflammatory and Autoimmune Diseases
5. National Library of Medicine | The Effects of Grounding (Earthing) on Bodyworkers’ Pain and Overall Quality of Life: A Randomized Controlled Trial 
6. National Library of Medicine | Mechanisms and Applications of the Anti-inflammatory Effects of Photobiomodulation

---

 

Pin this blog to your wellness Pinterest board for future inspo.