Hormones shape everything from our cycles and fertility to our sleep and moods—yet one hormone often doesn’t get the proactive attention it deserves: progesterone.
If you’ve been trying to conceive, navigating irregular cycles, struggling to maintain pregnancy, or simply noticing your body feels “off,” low progesterone could be part of the picture.
In this episode of the Holistically Well Podcast, we’ll explore:
- What progesterone actually does
- Signs and symptoms of low progesterone
- Why levels might dip
- Five holistic ways to boost progesterone naturally
And while there’s a place for supplementation—especially during pregnancy—many women can benefit from proactively supporting progesterone through lifestyle and holistic strategies.
EPISODE 22 | HOLISTICALLY WELL PODCAST: BOOSTING PROGESTERONE NATURALLY: A HOLISTIC GUIDE
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🎧 Holistically Well Podcast on Apple | Episode 22
🎙️ Holistically Well Podcast on Spotify | Episode 22
💻 Holistically Well Podcast on YouTube | Episode 22
Why Progesterone Matters
The word itself offers a clue: pro-gestation. Progesterone rises after ovulation and is critical for supporting conception and maintaining pregnancy. But that’s not its only role.
- Cycle regulation → Keeps your luteal phase (the second half of your cycle) steady and predictable.
- Pregnancy support → Helps sustain the uterine lining for implantation.
- Nervous system calm → Plays a role in reducing PMS irritability and anxiety.
- Restful sleep → Supports deep, restorative rest.
When progesterone is low, you might experience:
- Spotting before your period
- Short luteal phase (<10 days)
- Poor sleep, irritability, or PMS
- Difficulty conceiving or staying pregnant
- Symptoms of estrogen dominance (mood swings, breast tenderness, irregular cycles, weight fluctuations)
Why Progesterone Might Be Low
Stress & Cortisol Dysregulation
When cortisol is high, the body diverts resources away from progesterone—it prioritizes survival over reproduction. Chronic stress, overwork, or lack of recovery can all play a role.
Low Sodium & Electrolyte Deficiency
Sodium is essential for adrenal health and progesterone production. Clean eaters often unintentionally consume too little mineral-rich salt, which can impact hormone balance.
Nervous System Dysregulation
Living in chronic “fight-or-flight” mode signals to your body that it’s unsafe to ovulate—no ovulation, no progesterone spike.
Circadian Rhythm Disruption
Late nights, poor sleep quality, or little exposure to natural light can throw off your hormonal rhythm and decrease progesterone production.
Endocrine Disruptor Exposure
Plastics, parabens, fragrances, and environmental toxins mimic estrogen in the body, which directly lowers progesterone. I’ve put together a full FREE guide on simple swaps to reduce exposure to these endocrine disruptors—check it out here!
5 Holistic Ways to Support Progesterone Naturally
While every body is unique, here are five foundational strategies to help your progesterone thrive:
Prioritize safety signals
- Eat breakfast within 30–60 minutes of waking
- Stabilize blood sugar with balanced meals
- Pair gentle movement with breathwork
Reduce stress strategically
- Breathwork, restorative movement, time in nature
- Track your cycle to avoid overexertion during your luteal phase
Use salt smart
- Incorporate mineral-rich sea salt or Himalayan salt
- Consider high-quality electrolytes to support adrenal function
Eliminate endocrine disruptors
- Swap out beauty, cleaning, and personal products for non-toxic alternatives
- Reduce plastic use where possible
Honor sleep and light rhythms
- Get morning sunlight exposure
- Dim lights in the evening, limit blue light
- Aim for 7–9 hours of restorative sleep, with focus on the deep sleep hours before midnight
A Note on Pregnancy & Supplementation
Dr. Kayla recommends working with your OBGYN or Midwife to advocate for progesterone testing to ensure optimal levels. From there, you can work with your individual medical provider to ensure proper prescription of progesterone should it be indicated.
If you are already pregnant and have low progesterone, supplementation (oral, injectable, or suppository) can be absolutely vital to maintain pregnancy—especially in women with MTHFR gene mutations or a history of miscarriage.
Natural methods are best used proactively in the months before conception. Once pregnant, supplementation is the safest path if progesterone levels are low.
The Bottom Line on Progesterone
It takes 3–4 months to notice meaningful hormone shifts after making these changes, which is why starting now—before trying to conceive, or when working to regulate your cycle—matters most.
Your body is always working to support you. By giving it the right signals and removing the hidden stressors, you can naturally boost progesterone and create an environment where your hormones thrive.
If this resonated, share it with a friend who’s navigating similar challenges. And if you’re ready for deeper support, explore the Holistically Well Preconception Program—a six-week journey to reset your hormones, balance your body, and prepare for what’s next!
