Sex and your cycle: the luteal phase

The world as we know it is abundant with cycles: the changing seasons, the growth and decay of leaves, the cycles of sleep and wakefulness, and—of course—your menstrual cycle.

The menstrual cycle consists of 4 phases (some of them overlapping): the menstruation phase, the follicular phase, ovulation, and the luteal phase—all of which have a unique impact on your sex life and your experience of arousal.

Demystifying these natural phases and understanding how they influence your relationship to pleasure, orgasm, and fertility can seriously deepen your connection to your body and its inner workings throughout the different phases of your cycle. And deeper self-connection is a major step in the direction of sexual empowerment—you heard it here first.

Here, we break down everything you need to know about phase four: the luteal phase.

Understanding the luteal phase

The luteal phase is a fancy word for the second half of your menstrual cycle, which begins right after ovulation. In a regular 28-day cycle, this typically falls on day 15 and ends whenever you get your period. Of course, if your cycle is longer or shorter (or irregular), you may need to track your cycle for a while to identify its different stages more clearly.

The main purpose of the luteal phase is thicken your uterine lining as a way of preparing your uterus for potential pregnancy. 

During this phase of your cycle, an egg travels from your ovary through your fallopian tube, all the way to your uterus. If a sperm fertilizes the egg, the fertilized egg then implants itself into your uterine lining, and voila! Pregnancy happens. If the egg isn’t fertilized or doesn’t implant, you get your period instead. The moment you get your period, your luteal phase is over.

The luteal phase and your hormones

Once the follicle (AKA as the small, fluid-filled sac in the ovaries which contains an immature egg) has released its egg during ovulation, the egg travels down the fallopian tube, where it may or may not come in contact with sperm and be fertilized. The follicle itself then changes: the empty sac closes off, turns yellow, and transforms into a new structure known as the corpus luteum, which is where the "luteal" phase gets its name.

The corpus luteum then goes about producing progesterone, along with some estrogen, contributing to an increase in hormone levels. Higher progesterone levels help to thicken the lining of your uterus to prep it for pregnancy.

This thicker uterine lining is an ideal environment for a fertilized egg to implant and for a pregnancy to grow. We're well-designed beings—who knew? The surge of progesterone also causes your cervical mucus to thicken into a paste to help prevent bacteria from getting inside your uterus. All to protect baby.

If you don’t get pregnant that cycle, the corpus luteum dissolves and hormone levels decline. You shed your uterine lining during your period and the dance begins again.

Sex and the luteal phase

The luteal phase, marked as it is by a spike in progesterone levels, can definitely influence a your sex drive and your experience of arousal.

Some people may experience a lower libido during this phase due in part to the calming effects of progesterone, which can decrease energy and make us feel less interactive. Meanwhile others may find their desire heightened as they march toward menstruation, potentially due to hormonal fluctuations. It all depends.

Physical symptoms like bloating, breast tenderness, or fatigue, which many experience during the luteal phase can also impact comfort and sexual interest. Emotional sensitivity or mood changes linked to PMS can further affect sexual desire.

Ultimately, experiences vary, as hormonal effects differ widely among people with uteruses.

True story.

The luteal phase and fertility

During the luteal phase, ovulation has already happened, which means your egg has already been released. Conception can only occur if sperm happened to be on the scene when ovulation happened.

If you're trying to get pregnant, it's crucial to know that fertilization typically happens during ovulation, so your focus should be on tracking the signs of ovulation signs rather than luteal phase activity.

If, on the other hand, you're trying to avoid pregnancy, the luteal phase is considered a less fertile time overall, but that doesn't mean you don't still need to be careful. Why? Because those wily sperm can live up to five days, potentially fertilizing an egg days after the fact. You do the math. Using contraceptives for roughly a week encompassing the days before, during, and after ovulation is crucial to be on the extra safe side.

Tracking your menstrual cycle can be very helpful in confirming whether or not ovulation has occurred, which is key for both pregnancy planning and prevention. A disorder involving your luteal phase can affect getting and staying pregnant, so gaining a better understanding of what's happening is so worth it.

Bottom line: whether or not having kids is in your future, gaining a deeper understanding of the natural rhythms of your menstrual cycle can significantly and positively impact your life, and your experience of sex.

Developing a closer connection with your body's processes sets the foundation for becoming the unstoppable sex goddess that you are. And it also happens to be a key aspect of maintaining overall health and wellness, which you, I, we, all deserve.

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