Hormone Series: Progesterone 101 — The Protective Hormone
Progesterone is one of the most vital hormones in the human body—playing an essential role in long-term vitality, resilience, and hormonal harmony!
Often referred to as the "protective hormone," progesterone helps regulate mood, support deep sleep, balance other hormones, and promote reproductive health. It plays a powerful role in both male and female physiology and serves as a key player in performance, recovery, and nervous system regulation.
Progesterone in Men:
In men, progesterone acts as a precursor to testosterone and plays a direct role in several vital systems:
Sperm production & fertility
Cardiovascular health
Nervous system balance
Kidney and adrenal function
Immune regulation
Not often discussed in men (although it should be!), optimal progesterone levels help balance estrogen, support dopamine production, and calm the nervous system—making it a critical factor for mood, sleep, and performance.
Progesterone in Women: The Cycle Regulator
In women, progesterone is released by the corpus luteum after ovulation during the luteal phase of the menstrual cycle. It has essential roles in:
Preparing the uterine lining for implantation
Supporting early pregnancy and preventing miscarriage
Modulating immune response to protect the embryo
Promoting restful sleep
Counterbalancing estrogen to prevent estrogen dominance
Progesterone is often the first hormone to decline under stress, under-eating, or chronic inflammation. This makes it a vital marker for cycling women, especially athletes, to monitor.
Progesterone and Stress
High levels of physical, emotional, or perceived stress directly suppress progesterone by diverting resources toward cortisol production. This is particularly common in:
Female athletes or over-exercisers
Women with a history of restrictive dieting
Those experiencing trauma, burnout, or chronic sleep loss
The female physiology is WAY more sensitive to energy availability and stress. When progesterone drops, symptoms like sleep disturbances, irritability, bloating, and irregular cycles often appear.
Functional practitioners like one of my mentors, Dan Garner emphasize that low progesterone is not just a hormonal issue—it reflects the body’s overall capacity to maintain balance under stress.
Menopause and Progesterone Loss
During perimenopause and menopause, ovulation becomes irregular or stops altogether. Without ovulation, no corpus luteum is formed, and progesterone production declines. Symptoms of low progesterone in midlife may include:
Difficulty falling or staying asleep
Anxiety, irritability, or mood swings
Brain fog or low resilience to stress
Heavier or irregular periods
This transitional phase is a critical window for intentional nutrition and training strategies. It’s imperative that women during this stage:
Prioritizing protein-rich meals about 30-50 grams per meal (especially at breakfast and post-workout)
Strength training 3–4x/week to maintain muscle and metabolic health
Limiting chronic cardio in favor of walking, lifting, and recovery
Supporting blood sugar balance to minimize hormonal fluctuations
Progesterone is a reflection of internal safety and stress capacity! That means lifestyle foundations—like sleep, stress modulation, and nutrient density—must be in place before introducing interventions like hormone replacement.
When these bases are covered and symptoms persist, bioidentical hormone replacement therapy (HRT)—especially transdermal progesterone—can be considered under the guidance of a qualified practitioner. HRT can support:
Sleep quality
Bone and cardiovascular health
Mood and metabolic resilience
Lab testing, symptom tracking, and follow-up are essential to guide dosing to ensure HRT is supportive!
Why Progesterone Is a Protective Hormone
Progesterone plays a powerful role in protecting the body across multiple systems:
Improves sleep quality by promoting GABA activity
Reduces inflammation and protects against oxidative stress
Regulates estrogen and prevents excess tissue growth
Supports gut lining integrity and immune tolerance
A healthy progesterone level also supports gut-brain signaling, mood stability, and metabolic regulation—making it a true whole-body hormone.
How to Support Progesterone Naturally
Progesterone thrives in an environment of safety, nourishment, and balance. Foundational strategies include:
Lifestyle:
Prioritize sleep hygiene and circadian rhythm alignment
Practice breathwork, yoga, and nervous system regulation
Spend time in nature to shift out of sympathetic dominance
Avoid overtraining; favor strength training + walking/appropriate amounts of zone 2 cardio
Nutrition:
Eat enough! Chronic undereating is a fast track to low progesterone
Include nutrient-dense, progesterone-supportive foods:
Grass-fed steak, pasture-raised eggs, wild salmon
Pumpkin seeds, sweet potatoes, leafy greens, avocado
Ensure intake of magnesium, B6, zinc, vitamin C, and cholesterol (a hormone precursor)
Functional Support:
Vitamin B6,C, Zinc, Magnesium, Selenium,Omega-3’s
Consider Vitex (chasteberry) for cycle regulation (under guidance!!!)
Use adaptogens like ashwagandha or rhodiola for cortisol balance
Support gut health with collagen, bone broth, and bitters
Use targeted testing to monitor levels and adjust protocols
A great goal for the body is to "create internal safety" to allow hormones like progesterone to rise. This includes honoring your body’s signals, nourishing your cycle, and avoiding the constant "go-go-go mode."
What This Means for You
Progesterone is essential far beyond fertility! It supports your nervous system, promotes deep and restful sleep, protects gut health, and stabilizes your metabolism and mood. Whether you’re an athlete, a high-performing professional, or entering perimenopause, prioritizing progesterone is essential for long-term resilience.
Testing, solid routines, and truly nourishing your body are key when it comes to progesterone. When you're wired, tired, not sleeping, or your mood feels off, your hormones might be trying to tell you something! BUT You can shift it—through how you eat, how you move, how you rest, and how you recover! Your internal environment shapes your hormonal expression, so let's start there :)