If you’ve been struggling to conceive, experiencing irregular cycles, or dealing with intense PMS symptoms, low progesterone could be part of the problem. But what if the real issue isn’t just your ovaries—what if your stress hormones are stealing your progesterone before your body even has a chance to use it?
This is called the “Progesterone Steal”, and it’s more common than you think.
What Is the Progesterone Steal?
Your body makes progesterone after ovulation to support pregnancy, regulate cycles, and keep estrogen in check. But when you’re stressed, your body prioritizes cortisol (your stress hormone) over reproductive hormones. Since progesterone and cortisol are made from the same “mother hormone” (pregnenolone), chronic stress can divert progesterone production into making more cortisol.
The result? Low progesterone, which can lead to:
• Irregular cycles or missed ovulation
• Spotting before your period
• PMS, mood swings, or anxiety
• Poor sleep or night sweats
• Breast tenderness or painful periods
• Difficulty conceiving or recurrent miscarriages
Estrogen Dominance: A Common Side Effect of Low Progesterone
Since progesterone balances estrogen, estrogen takes over when it drops too low. This is called estrogen dominance, and it can make symptoms worse.
Signs of Estrogen Dominance:
Heavy, painful, or clot-filled periods
Bloating, water retention, or weight gain (especially in hips and thighs)
Breast tenderness or fibrocystic breasts
Mood swings, anxiety, or irritability before your period
Low libido or vaginal dryness
Worsening PMS over time
(& more symptoms of course)
If these sound familiar, the key isn’t just lowering estrogen (stay tuned for next week)—it’s restoring progesterone and managing stress so your hormones rebalance naturally.
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How to Support Progesterone & Balance Estrogen (Starting Today!)
Here are actionable steps to improve your progesterone levels and support fertility naturally.
1. Reduce Cortisol Spikes with Blood Sugar Balance
• Eat protein + healthy fat at every meal to prevent blood sugar crashes that spike cortisol.
• Avoid skipping meals—fasting can stress your hormones if done excessively.
2. Prioritize Sleep & Circadian Rhythm Support
• Get 7-9 hours of sleep, ideally before 11 PM (progesterone regenerates at night).
• Avoid blue light 1-2 hours before bed—blue light suppresses melatonin, which impacts progesterone.
3. Swap High-Intensity Workouts for Strength Training & Walking
• Over-exercising can increase cortisol and suppress ovulation.
• Strength training + daily walks support progesterone and insulin balance without excess stress.
4. Support Ovulation with Key Nutrients
• Magnesium (200-400 mg/day): Supports adrenal function and progesterone production.
• Vitamin C (500-1000 mg/day): Helps the ovaries produce progesterone.
• B6 (25-50 mg/day): Essential for making progesterone and reducing PMS.
• Zinc (15-30 mg/day): Helps balance estrogen and supports ovulation.
5. Manage Stress with Adaptogens
• Ashwagandha: Supports adrenal health and lowers stress-driven cortisol.
• Rhodiola: Helps regulate stress hormones without lowering DHEA (which supports testosterone balance).
6. Track Your Cycle & Advocate for Testing
• Use basal body temperature (BBT) tracking to confirm ovulation.
• Ask for progesterone testing 7 days post ovulation (should be at least 10 ng/mL to support pregnancy but really, I like to see levels >15ng/ml).
• If you suspect estrogen dominance, check estradiol, progesterone, and cortisol levels.
Progesterone doesn’t rebound overnight, but small daily shifts add up. By managing stress, supporting ovulation, and balancing estrogen, you can rebuild progesterone naturally and improve your chances of conceiving.
If you’re feeling stuck, a comprehensive hormone test can provide deeper insights into what’s happening in your body. Need help? Reach out for personalized guidance on Instagram @mymindmindbodybaby.com, via email hello@mymindbodybaby.com or fill out this quick form and I will reach out – form HERE.
ps. Always consult your primary healthcare provider before starting any new supplements.
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