The 4 Seasons of Your Cycle: Luteal Phase (Autumn)

The Luteal Phase of your cycle—spanning from ovulation to the onset of menstruation—is considered the Autumn of the menstrual cycle in Traditional Chinese Medicine (TCM). Just like the season of autumn, this is a time of slowing down, turning inward, and preparing for release. The focus of the Luteal Phase (According to TCM) is:

• Support the Kidneys (especially Kidney Yang)
• Calm the Shen (spirit/mind) to ease anxiety or mood swings
• Tonify Qi and Blood to support implantation or prepare for menstruation
• Move Liver Qi to prevent PMS symptoms and emotional stagnation

Luteal Phase Food Therapy

In TCM, foods during the luteal phase should be warm, nourishing, and grounding to support your body's shift from Yang to Yin. Think comfort meals, slow-cooked stews, and warming spices. Avoid anything too cold or stimulating, which can drain your energy and disrupt hormonal balance.

TCM Lamb Yellow Curry for the Luteal Phase

This rich, warming dish supports Kidney and Spleen Yang, builds Blood, and soothes emotional fluctuations common in the premenstrual week.

Ingredient Benefits According to TCM:

• Lamb – Tonifies Kidney Yang, warms the interior, strengthens Qi
• Yellow curry spices (turmeric, ginger, cumin) – Move Qi, warm digestion, reduce inflammation
• Carrots & sweet potatoes – Nourish the Spleen, strengthen Qi, and help ground energy
• Coconut milk – Moistens Yin while supporting digestion
• Onion & garlic – Warm the middle burner, move stagnation
• Bone broth – Strengthens Blood, supports post-ovulation nourishment

Ingredients (Serves 3–4):

• 1 lb lamb stew meat (grass-fed if possible)
• 1 tbsp avocado oil or ghee
• 1 small yellow onion, chopped
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 2 tsp yellow curry powder (with turmeric, cumin, coriander)
• 1 medium sweet potato, cubed
• 2 carrots, sliced
• 1 small zucchini, chopped (optional)
• 1 can full-fat coconut milk
• 1 cup bone broth
• Salt to taste
• Fresh cilantro or Thai basil to garnish

Instructions:

1. Sear lamb in oil over medium-high heat until browned on all sides. Remove and set aside.

2. In the same pot, sauté onion, garlic, and ginger until fragrant (about 3–4 mins).

3. Stir in curry powder and let bloom for 1 minute.

4. Add sweet potatoes, carrots, seared lamb, bone broth, and coconut milk.

5. Bring to a boil, then reduce heat and simmer for 35–45 minutes until lamb is tender and vegetables are soft.

6. Add zucchini in the last 10 minutes (optional).

7. Adjust salt. Serve warm with brown rice or millet.

8. Garnish with fresh herbs.

Extra Tips for the Luteal Phase

• Avoid cold/raw foods, sugar, alcohol, caffeine, and overly processed carbs—especially in the morning
• Focus on early nights, warm teas, and nourishing rest
• Begin to slow down your schedule and prioritize routines
• Movement: Shift to gentler forms like yin yoga, walking, or stretching
• Journaling or quiet creative time can help ease emotional build-up

By embracing the natural rhythm of your body and aligning with the energy of autumn, the luteal phase can become a deeply nurturing, reflective, and supportive time of your cycle.