Is low progesterone the root cause of your PMS, fatigue, anxiety, and frustration? If you are struggling with these symptoms each month, it most likely is the root cause.

This hormone is so often overlooked, because everyone just thinks of it as the “fertility” hormone.

So in conventional medicine, they only look at it if you are talking about pregnancy. But its role in your health far extends conception.

In fact, low progesterone is one of the most common hormone imbalances that women experience and it can be linked to anxiety, depression, migraines, the works.

To feel your best, be energized, and take on your day – balancing progesterone is a must. Luckily for you, I am giving you the full DL on how to balance your progesterone naturally.

Signs & Symptoms of Low Progesterone

Progesterone is your “pro-gestation” hormone – which is why it gets such a confusing reputation. It helps your body prepare for pregnancy by helping the uterine lining remain thick enough. Your body only produces progesterone after ovulation, in the luteal phase. 

So if you are not ovulating because of hormonal birth control, menopause, or chronic stress – your body is not making progesterone in optimal amounts. 

Progesterone is key to regulating estrogen balance. Progesterone neutralizes the effects of estrogen helping to sustain balance. When progesterone is low, estrogen becomes out of control (aka estrogen dominance) and this is when you start to struggle with pesky PMS symptoms.

Signs of Low Progesterone:

  • Irregular periods
  • Low libido
  • Hot flashes
  • Migraines or frequent headaches
  • Mood swings
  • Depression
  • Anxiety
  • Weight gain
  • PMS
  • Infertility
  • Acne
  • Trouble sleeping

Want to know if your symptoms correspond with low progesterone? Start with my FREE hormone assessment

You can also do bloodwork to help assess your hormone levels across your cycle phase. For this I recommend the Everlywell Women’s Comprehensive Test – use code TASHA25 to save.

Getting to the Root Cause of Low Progesterone

The good news is you absolutely can improve your progesterone levels (without medication or other crazy supplements). The key is understanding what is impacting progesterone production in the first place and swiftly taking action.

While everyone is different, there are a few main factors that could be contributing to low progesterone.

Stress 😖

Chronic stress is the number one cause of disrupted progesterone. Chronic stress comes from a number of causes including under-eating, nutrient deficiencies, over-working, sleep disruption, autoimmunity, and inflammation. Progesterone is a precursor hormone for cortisol, so when your stress is high, your body “steals” from progesterone stores to make cortisol. Cortisol also blocks progesterone receptors, so even if your body has enough, it will not be able to use it. 

I would start by conducting a nutrient map assessment of your current dietary intake. Under-eating is the number one cause of chronic stress and it is easily the stress you can control in your life. Oftentimes, the most effective solution is moving through a cycle-synced reverse diet to nourish your hormonal needs and improve metabolic efficiency.

Hormonal Birth Control 💊

If you are not ovulating, you are not making progesterone. Hormonal birth control works to stop ovulation to prevent pregnancy. It also perpetuates estrogen dominance due to the amount of synthetic estrogen that remains stored in your tissues. 

If you find that you are struggling with exacerbated anxiety, breakthrough bleeding, PMS, and exhaustion, it might be time to look at your hormonal birth control. 

For the most impact – switching to a non-hormonal option is the most effective. However, you can also support reducing symptoms of estrogen dominance by prioritizing estrogen filtration out of the body via the gut and liver. The latter will not improve progesterone production, but it can help your body regulate and better prepare your body for transitioning off the pill.

Lack of ovulation 🥚

As I said, you need to ovulate to produce progesterone. When stress is high in the body or there is a severe hormonal disruption (without hormonal birth control) this can disrupt natural ovulation. Which means insufficient progesterone levels. Menopause and PCOS (Polycystic Ovarian Syndrome) are two reasons why you may not be ovulating – even if you are still having a period!

Monitoring for regular ovulation using BBT or cervical fluid checks can help to identify if ovulation is occurring. If not, understand the root cause of it. Typically, it all can be tied back to chronic stress on the system.

Age 👵

Progesterone levels naturally decline as you age, which typically starts in your mid-30s. This means that you need to start being proactive. Hormones don’t magically “fix” themselves, you have to be proactive about supporting them. This means that the sooner you implement cycle-synced nutrition and strength training principles, the sooner you will see results. Making this a part of your routine is key.

Thyroid Disruption ❌

In order to produce progesterone, your body first needs to make the hormone pregnenolone. But for those with thyroid problems like hypothyroidism or Hashimotos, your body won’t be able to produce enough pregnenolone to make progesterone. This means even if you are ovulating, your levels are not within optimal range. 

Addressing thyroid disruption through cycle-synced nutrition and metabolic rehab is a critical strategy for supporting this. If you live with autoimmunity, we also want to focus on supporting overall inflammation and systemic overload. Following an inflammation or AIP protocol in your nutrition rehab is a core component of this.

Take Action: Naturally Boost Progesterone Levels ↗️

The more you know is key, but the more you implement is how you transform your health. If you are looking to improve your progesterone levels, you need fully integrated strategies – not just random supplement recommendations. Why? Because if your whole nutrient intake and workload does not heal the system, no amount of gap-filling with random supplementation is going to lead to lasting change.

Move Through Metabolic Rehab 😋

Eating enough is how you turn the stress alarm off in your body. When you cycle-sync your diet (aka match the right nutrients to your transitioning hormone levels) you ensure you fill necessary nutrient gaps to support healthy progesterone production (vitamin B, vitamin C, vitamin D, vitamin E). 

The best way to start this process is to understand your current metabolic threshold and compare it to your necessary intake for optimal health. From there, you want to create a step-wise approach to increasing nutrient intake while seeing how your body responds to it (ex., is your energy increasing, is inflammation increasing – how it responds determines progressions). 

If this process seems overwhelming at first, that is what we are here for. Our Customized Coaching Program provides you with a 100% tailored meal plan and macronutrient outlined based on your metabolic and hormonal needs. With accountability every step of the way.

Cycle-Sync Your Life 🍽️

Making sure you have the right nutrients, at the right times, and in the right amounts ensures that you fill key nutrient gaps that lead to poor progesterone production. It is basically giving your body the fuel to kickstart the right hormone production pathways.

Following cycle-syncing progressions in your workouts ensures that you promote healthy lymphatic flow without adding more stress to the system. This ensures that progesterone properly circulates in the body and that the stress of your workouts does not diminish ovulation or progesterone production.

Whether you are on birth control, not actively ovulating, or even through menopause these principles help to support hormone production in all areas of your life.

If you are new to cycle-syncing, check out my Happy Hormones Blueprint Guide which outlines exactly how to implement these strategies in a way that invigorates your life.


Balance Blood Sugar 🩸

Blood sugar regulation, metabolic rehab, and progesterone go hand in hand. When your blood sugar is out of whack, it increases stress which has a direct impact on progesterone. Incorporating healthy fats into your diet helps stabilize your blood sugar levels while also fueling healthy hormone production. 

Meal timing is key here too. Fasting and prolonged gaps between meals increase stress and blood sugar disruption. Eating at regular intervals can help to support this and regulate insulin function and allocation of blood sugar. 

This is a core strategy to helping to improve ovulation and hormone balance if you are living with PCOS.

Reduce Stress ↘️

This seems key, but let’s really break this down. In integrative nutrition, we focus on the stressors in life that we CAN control. That means assessing your:

  • Sleep hygiene
  • Workloads
  • Workouts and workout intensity (too low of intensity can also lead to overtraining)
  • Caffeine addiction
  • Stress addiction
  • Gut health and biome

Unlock the Health You Deserve!

You do not have to struggle with symptoms. Your PMS is not normal and something you are doomed with. You have the POWER to transform your hormones and health.

And that is how you go from struggling day in and out…

…to energized, symptom-free, confident, and thriving.

Ready to dive deeper? We are here for you! 

To learn even more about hormone balance and to kick-start your transformation, tune into my FREE masterclass, How to Regain Your Energy & Ditch Symptoms with Hormone Balance. 

Become an expert at addressing hormone imbalances by learning to eat, exercise, work, and socialize IN ALIGNMENT with hormonal fluctuations with The Happy Hormone Blueprint.

This in-depth guidebook walks you step-by-step through how you cycle-sync your life to reclaim your energy, ditch PMS, and feel good all month long!

If you are ready for real change and want to dive head first into success, book a discovery call 📞 to start your journey and get connected to the best program for you!

To apply for one of our Hormone Balance Coaching Programs, visit here.

Tasha is an Integrative Clinical Nutritionist, B.S. and Founder of Happy Hormone Health. She has coached 2000 women in reclaiming their energy, living symptom-free and transforming their health through hormone balance nutrition. Start your hormone balance journey with her free masterclass.

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