A short luteal phase is defined as less than 10 days. We like to see our clients 12-14 days if possible, but definitely 10-12 consistently. There are several possible root causes of a short luteal phase:

Weak Ovulation/Poor Follicle Development

Weak ovulation leads to a short luteal phase because the quality of the ovulated follicle directly determines the strength of the corpus luteum—the temporary gland that produces progesterone after ovulation. If the follicle is underdeveloped due to hormonal imbalances (like in PCOS, stress, or nutrient deficiencies), the resulting corpus luteum may produce insufficient progesterone. Since progesterone is essential for maintaining the uterine lining and extending the luteal phase, low levels can cause the lining to shed prematurely, shortening the time between ovulation and menstruation.

Tips For Support

• Balance blood sugar: Eat protein, fat, and carbs at each meal; avoid skipping meals
• Use inositol: Myo-inositol (2-4g) can improve insulin sensitivity and promote regular ovulation, especially in PCOS.
• Support estrogen detox: broccoli sprouts, raw carrots, and beans can help if estrogen dominance is suppressing ovulation.
• Prioritize supporting your circadian rhythm: we teach you how to do this in episode 1 of our free podcast series. Listen here. ​
• Manage stress: Chronic cortisol elevation can blunt LH and FSH signaling; learn more below!

Stress

Stress can lead to a short luteal phase by interfering with both ovulation and progesterone production. When the body is under stress, it prioritizes survival over reproduction by increasing cortisol levels. This rise in cortisol suppresses the hypothalamus-pituitary-ovarian (HPO) axis, reducing the brain’s signal (GnRH) to release LH and FSH—key hormones for strong ovulation. Without a healthy LH surge, the follicle may not fully mature, resulting in a weak corpus luteum after ovulation. Since the corpus luteum is responsible for producing progesterone, its dysfunction can lead to low progesterone levels, causing the uterine lining to shed too early and shortening the luteal phase. Chronic stress can also increase inflammation and deplete key nutrients like magnesium and B vitamins, further disrupting hormonal balance.

Tips For Support

• Eating enough and supporting healthy blood sugar are one major way to reduce the stress on your body. Prioritizing plenty of protein at all of your meals and snacks is a great way to begin doing this.
• Getting natural light in your eyes in the morning and blocking blue light at night helps to support a healthy stress response.
• Including adrenal cocktails to support sodium and potassium can help your body handle stress better.
  • 1/2 cup coconut water
  • 1/2 a lemon or lime
  • 1/4 tsp sea salt
• Put boundaries in place with your phone to help minimize screen time. This often gives us more time for hobbies we enjoy but say we don’t have time for. Scrolling on social media tends to increase our stress as well, so minimizing this can be incredibly helpful for stress load and mindset.
• Take an honest look at how you’re living. Are you constantly on the go, rushing around, checking your phone, or running to the next task? We live in a very fast paced world and so many of us are addicted to stress. You can eat perfectly and take the right supplements, but if you aren’t addressing the fact that you’re addicted to stress and never slow down, you will have a hard time supporting hormones and fertility.

Hypothyroidism

Hypothyroidism can lead to a short luteal phase by disrupting the hormones that regulate ovulation and progesterone production. Low thyroid hormone levels slow down the entire reproductive system, starting with reduced stimulation of the hypothalamus and pituitary gland. This can result in a weaker LH surge and impaired follicle development, leading to delayed or weak ovulation. After ovulation, the corpus luteum may not produce enough progesterone, which is needed to maintain the uterine lining and support an optimal length luteal phase. Without adequate progesterone, the lining may break down early, causing menstruation to start sooner than it should. Hypothyroidism can also increase prolactin levels, which further suppresses ovulation and shortens the luteal phase.

Tips For Support

• Prioritize protein rich foods and eating enough. Protein is critical for healthy thyroid function.
• Adrenal cocktails contain sodium and potassium (recipe above), which help get thyroid hormone inside the cell and transport it around the body.
• Consume iodine rich foods to support thyroid hormone production. Seafood and sea veggies are great options.
• Minimize stress (see above). Stress blunts the production of TSH, which tells your thyroid to make more thyroid hormone.
• Get natural light in your eyes in the morning. This helps to signal the production of thyroid hormone.

Low Body Fat

Low body fat can cause a short luteal phase by disrupting the body’s hormonal communication and limiting the resources needed to produce reproductive hormones—especially progesterone. Adequate body fat is essential for making estrogen and maintaining normal levels of GnRH, LH, and FSH, the hormones that regulate ovulation and the luteal phase. When body fat is too low (typically under ~17–18% for many women), the body perceives it as a state of stress or energy deficiency. As a result, it may suppress ovulation or produce a weaker ovulation, leading to an underdeveloped corpus luteum. Since the corpus luteum makes progesterone, this results in lower levels and a luteal phase that ends too early. Additionally, low body fat can reduce leptin, a hormone that signals energy availability to the brain, which further disrupts reproduction further and is a major root cause of infertility that we see in clients.

Tips For Support

• Eat More Healthy Fats: Healthy fats are key to increasing body fat in a hormone-supportive way. Add foods like avocado, olive oil, coconut oil, ghee to your meals. Use full-fat coconut milk in smoothies or drizzle olive oil on roasted veggies. These small additions can easily boost your daily calorie intake.
• Gradually Increase Calories: Aim to eat about 300–500 extra calories per day, focusing on quality over quantity. You can do this by adding an extra snack or increasing portion sizes at meals. Smoothies, energy bites, or a second helping of a balanced meal are simple ways to do this without feeling overly full.
• Include Hormone-Supportive Carbs: Carbohydrates help support healthy hormone production, especially leptin and thyroid hormones. Include options like sweet potatoes, oats, white rice, squash, and ripe fruits like bananas or mangoes. These help your body feel nourished and safe, which is key for restoring ovulation.
• Prioritize Protein: Make sure you’re getting enough protein to support lean body mass while gaining fat. Aim for around 0.8–1 gram of protein per pound of ideal body weight. Include sources like eggs, poultry, fish, beef, pork, dairy, etc.
• Reduce Intense Exercise: Overtraining can suppress reproductive hormones and keep body fat low. If you’re doing lots of high-intensity cardio or long fasted workouts, scale back. Replace them with strength training, yoga, or gentle walks to give your body a chance to shift into repair and rebuild mode.

Inflammation/Autoimmune

Inflammation and autoimmunity can shorten the luteal phase by interfering with both ovulation and progesterone production, which are essential for a healthy second half of the menstrual cycle. Chronic inflammation—whether from poor gut health, blood sugar imbalance, or an autoimmune condition like Hashimoto’s—disrupts the hypothalamic-pituitary-ovarian (HPO) axis, which controls ovulation. This can lead to a weaker LH surge and impaired follicle development, resulting in a fragile corpus luteum that produces less progesterone.

Autoimmune activity, especially involving the thyroid or ovaries, may also cause the immune system to mistakenly attack hormone-producing tissues. Inflammation around the ovaries or endometrium can affect both egg quality and endometrial receptivity, leading to early breakdown of the uterine lining and a shortened luteal phase. Inflammation increases cortisol and prostaglandins, which can blunt progesterone signaling and cause early shedding of the uterine lining—even if progesterone levels are technically normal.

Tips For Support

• Vitamin E: Consider supplementing with vitamin E (400IU) daily. We like the brand Integrative Therapeutics. Vitamin E is a powerful antioxidant and helps to reduce inflammation and lengthen the luteal phase.
• Support Gut Health First: The gut is home to over 70% of the immune system. Focus on reducing gut inflammation by supporting digestion through relaxing at meals and chewing thoroughly and including gentle gut-supporting nutrients like glutamine and aloe vera. A healthy gut = a more balanced immune response.
• Balance Blood Sugar: Blood sugar swings drive inflammation and hormonal imbalances. Eat every 4 hours, include protein, fat, and carb in each meal, and avoid eating high-carb snacks on their own. This stabilizes insulin, reduces cortisol, and supports progesterone production.
• Calm the Immune System: Use nutrients and herbs that modulate—not suppress—the immune response. Turmeric/curcumin, and broccoli sprouts help calm chronic inflammation. In Hashimoto’s, utilizing selenium and myo-inositol can help bring down elevated antibodies.
• Prioritize Recovery and Sleep: Lack of sleep or chronic stress raises inflammatory cytokines and cortisol, both of which can shorten the luteal phase. Aim for 8+ hours of sleep, daily gentle movement, and relaxation practices like journaling, nature walks, or breathwork.

One important thing to keep in mind as you implement changes: the last 3-6 months impacts your current cycle. This can be frustrating when you are working hard and being consistent but not seeing improvements in your cycle. Try to pay attention to all aspects of your health for positive signs (energy, sleep, workout recovery, memory, digestion, mood, etc.). If those areas are moving in the right direction, your cycle will follow. Be patient (easier said than done)!

Here are a few resources to help support your luteal phase:
– Mini thyroid course
– Stress and Building Resiliency podcast episode
– How to ovulate regularly
– Nourishing Meal Guide

​reminder: i’m currently accepting people into my Nurture Your Fertility program. you can learn more here about the program and fill out an application!