Luteal phase
From ovulation to the next period, roughly 10 to 16 days.
What happens in the luteal phase?
The empty follicle turns into the corpus luteum, which makes progesterone. Progesterone makes the lining spongy and supportive and raises your resting temperature by a small amount (about 0.3 to 0.6°C). The luteal phase is steadier than the follicular phase, but it is not a fixed 14 days. The app study found an average of 12.4 days (range about 7 to 17). If no pregnancy happens, the corpus luteum fades, hormones drop, and your next period starts.
What people tend to notice, and what helps
Thicker, stickier and less noticeable as progesterone takes over.
From: Discharge, decodedMucus thicker or dry.
From: Cervical mucus and cervix positionBloating often builds in the days before your period.
From: Bloating and your cycleOilier skin and breakouts are more likely, especially on the chin and jaw.
From: Acne and skin through your cycleProgesterone may dampen desire for some, especially before your period.
From: Libido through your cyclePeak PMS time. Smaller, more frequent meals, gentle movement and an earlier bedtime help.
From: PMS: the week-before, decodedProgesterone leads. Some people feel PMS symptoms in the final days.
From: The four phases, in depthProgesterone high, oestrogen moderate, then both fall before your period.
From: Meet your hormonesOnce the egg has gone (about a day after ovulation), the window has closed for this cycle.
From: Your fertile window, explainedTemps stay higher. If they stay up past when your period is due, it may be time for a pregnancy test.
From: Temperature tracking (BBT) when trying to conceiveThe second half can bring irritability, anxiety, low mood or tearfulness for people who get PMS.
From: Why your mood shifts across the cycleSimplify. Batch-cook, lower the bar, protect your sleep, and be extra kind to yourself.
From: Self-care for every phaseYou may want more alone time, especially in the last few days. Protect it without guilt.
From: Social energy across your cycleEnergy may dip as your period nears. Keep moving, but feel free to dial the intensity down on rough days.
From: Exercise by phase: listen first, plan secondYou may feel warmer and more restless. Keep the room cool and have caffeine earlier in the day.
From: Sleep across your cycleA walk outside in daylight can be a nice mood lift on PMS days.
From: Walking: the most underrated exerciseAppetite may rise, and that is fine. Regular meals with fibre and protein, plus snacks you enjoy, can help with cravings and energy dips.
From: Eating by phase: what the evidence really saysSteady, moderate movement can help PMS symptoms, as the NHS suggests regular exercise for PMS.
From: Exercising on your periodCan dip, especially if PMS shows up. Be gentle with yourself.
From: Libido ups and downsPMS may show up as tiredness, irritability or bloating. Extra patience, kindness and comfort go a long way.
From: How partners can support each phaseBloating and water retention can make you feel bigger. It’s temporary and normal.
From: Body confidence (in and out of bed)
Read more about this phase
Fertility & TTC
Pregnancy & postpartum
Nutrition
Mind & mood
Cycle basics
Conditions
Body literacy
Sex & relationships
Period care
Sources
This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).
Know which phase you are in today.
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