Why Progesterone Might Be the Missing Piece in Your Hormone Puzzle
If you’ve ever felt like your body turns into someone else’s in the second half of your cycle — cue the bloating, sore breasts, mood swings, and sleepless nights — you’re not imagining things. Many women think it’s “just PMS,” but there’s usually more to the story. Often, it’s low progesterone.
As a hormone health coach, I know how confusing and frustrating it can be when you feel off — but your blood tests come back “normal.” That’s why understanding progesterone is so empowering. It’s not just about fertility; progesterone plays a major role in mood, sleep, metabolism, and menstrual health. And the good news? There are lifestyle shifts you can make to support it naturally.
What Is Progesterone, Really?
Let’s simplify the science. Progesterone is one of your main sex hormones, produced primarily after ovulation during the luteal phase of your cycle (the second half, after your body releases an egg). If ovulation doesn’t happen or if it’s weak progesterone levels stay low.
This hormone’s name literally means “pro-gestation” because it prepares your body for pregnancy, but even if you’re not trying to conceive, it plays a crucial role in your hormonal ecosystem.
Progesterone helps:
Balance estrogen
Calm your nervous system (it has a natural sedative effect)
Support sleep and mood
Reduce inflammation
Protect your bones and brain
Signs You Might Have Low Progesterone
I didn’t learn about progesterone until I was 29 — women spend years dealing with heavy periods, mood swings, and the feeling that they are just “bad at being a woman.” Sound familiar?
Low progesterone can show up as:
Short cycles (less than 25 days)
Spotting before your period
Anxiety or sleep issues in the luteal phase
Breast tenderness, bloating, or mood changes before your period
Difficulty conceiving or irregular ovulation
These are clues your body is giving you — not things you have to live with.
Why Modern Life Isn’t Great for Progesterone
Here’s the thing: our bodies were designed for a different pace of life. Chronic stress, under-eating, over-exercising, and poor sleep are all modern-day hormone disruptors. When your body feels unsafe or depleted, ovulation may not happen — no ovulation means no progesterone.
Progesterone only shows up when your body feels supported.
Practical Ideas to Support Progesterone (and Your Menstrual Health)
Here are simple, powerful ideas to boost progesterone production naturally and improve your menstrual health — no fancy supplements required (though they can help too).
1. Eat Enough—Especially Fats and Carbs
Undereating (especially skipping carbs or fats) can suppress ovulation. Your hormones need energy and building blocks. Aim for whole food carbs like sweet potatoes, fruit, and rice, and healthy fats like avocado, olive oil, and nuts.
2. Balance Blood Sugar
Blood sugar rollercoasters stress your body. Focus on protein-rich meals, limit refined sugar, and eat regularly.
Balanced blood sugar = a calmer body that feels safe to ovulate.
3. Reduce Stress Where You Can
Your body doesn’t always know the difference between a work deadline and a tiger in the wild. Chronically high cortisol (your stress hormone) can steal from progesterone production. Try:
Breathwork or meditation
Gentle exercise (like yoga or walking)
Saying no to things that drain you
4. Prioritise Sleep
Your hormones repair and rebalance during sleep. Aim for 7–9 hours. Try magnesium glycinate or a screen-free wind-down routine if sleep is hard for you.
5. Track Your Cycle
Use a period tracking app or my tracker to note symptoms, moods, and cervical fluid. When you know if/when you ovulate, you can understand your progesterone patterns.
Your Hormones Are Talking — Are You Listening?
Progesterone isn’t just about having kids — it’s about balance, calm, and feeling like yourself. If you’re tired of dreading your period or feeling like your body is working against you, start by tuning into your cycle. Every small shift — better sleep, a nourishing meal, slowing down — adds up to real change.
With love and balance, my Friends x
