If you’ve been told your progesterone is low — or you feel it in the form of PMS, anxiety, short luteal phases, or spotting before your period — you’re not alone. In this post we are digging into why this happens and what to prioritize.

Let’s look at 3 key root causes that often block your body from producing enough progesterone — and what you can do instead:

1-Nervous System Overdrive → No Safety = No Ovulation

Your body makes progesterone after ovulation. But ovulation requires safety. If you’re constantly on edge, multitasking, doing vs. being — your brain may down-regulate reproduction altogether.

Ask yourself:

• Do I have space to breathe, feel, rest?
• Am I always in “go mode”?
• Am I leading from my feminine (receptivity, trust, flow) or stuck in survival (control, push, perfection)?

What helps: nervous system nourishment — walking without headphones, breathwork, journaling, massage, even a “doing nothing” night every week. Yes, you don’t actually have to do more to improve your hormones, less is key! This is hormone therapy, too.

2-Nutritional Deficits → Low Energy, Low Hormones

You need fuel to make hormones. If you’re skipping meals, under-eating carbs, or not eating enough to meet your needs, progesterone will take a backseat.

• Common nutrition blockers I see:
• Eating less than 1,800–2,200 calories/day while trying to conceive
• Going too low carb, especially in the luteal phase
• Long gaps between meals causing blood sugar crashes
• Micronutrient deficiencies: iodine, zinc, B6, magnesium, vitamin C, and cholesterol

What helps: balanced meals with protein + carbs + fat every 3-4 hours, especially in the second half of your cycle. Progesterone is built on steady energy, not willpower.

3-Gut & Inflammation → The Hidden Hormone Block

Progesterone isn’t just about what you make — it’s about what you keep.

If your gut is inflamed, sluggish, or imbalanced:

• You may not absorb the nutrients needed to support ovulation
• You may reabsorb estrogens that antagonize progesterone
• Chronic inflammation = chronic stress = impaired hormone signaling

Common signs? Bloating, loose stools or constipation, food sensitivities, skin flares, fatigue, or lingering post-antibiotic issues.

What helps: building digestive fire (think stomach acid, enzymes, bile), supporting the microbiome, and reducing inflammatory triggers (processed food, excess alcohol, unmanaged stress).

Bottom Line: If your progesterone is low, your body isn’t broken — it’s responding. And when you create safety, fuel your body, and support your gut, it can come back online.

If you still need help with boosting your progesterone, check out my free progesterone freebie here!

Want Help Fixing This at the Root? If you’re tired of symptom-managing and ready for a custom plan to support hormone balance from the inside out, you can apply for our Nurture Your Fertility program here.