Surviving the Big Progesterone Crash

Nov 01, 2022

This post contains affiliate links to products. I may receive a commission for purchases made through these links.

Progesterone naturally begins to decline around age 30, and by age 50 has decreased significantly. According to the late Dr. John Lee (leading progesterone specialist), estrogen levels drop only 40-60% at menopause, just enough for the monthly cycles to stop. Sadly, progesterone levels may drop to near zero in some women causing hot flashes, night sweats, insomnia and other troubling symptoms. Stress, endocrine-disrupting chemicals, and xenoestrogens all accelerate the progesterone decline. During perimenopause and menopause, the sharp decline of progesterone can lead to estrogen dominance – despite lower estrogen levels.


  • Enhances thyroid hormones
  • Good for your bones
  • Good for your heart
  • Helps weight loss
  • Keeps estrogen in check
  • May offer protection against some cancers
  • Prevents hot flashes and night sweats
  • Prevents some headaches
  • Promotes restful sleep
  • Supports healthy mood





The most significant dietary adjustment you can make for optimal hormone balance is to maintain healthy blood sugar and cortisol levels. When your blood sugar is stabilized - your adrenal glands and hormone levels are happy. To support blood sugar levels, you need to anchor each meal and snack with quality protein (20-30 grams.) It is also important to focus on slow-burning carbohydrates and resistant starches in your “Energizing” meals (don’t forget to add 1 tsp of fat to help with blood sugar levels and absorption). And focus on getting Omega 3 fats in your “Satisfying” meals. 

Light S meals are your best friends in this season. You must also reduce refined sugar, caffeine, and processed carbohydrates. 

Magnesium, zinc, B6, and vitamin C also boost progesterone levels so focus on foods with these nutrients such as seeds, clean meats, organ meats, green vegetables, and root veggies too!


Foods believed to increase progesterone:

  • Cherries
  • Chicken
  • Grass-fed Beef
  • Oregano
  • Organic eggs
  • Shellfish
  • Thyme
  • Turmeric
  • Walnuts



Xenoestrogens are chemicals found in the environment that mimic estrogen. They are in our care products, household cleaning products, cosmetics, fragrances, and food. It’s easy to switch out some of your most-used products to chemical-free, natural ingredients that won’t increase the total estrogen in your body. 

Some of my favorites are the Trim Healthy Naturals - try the NEW “Perfect Ph” shampoo.

Regarding food, we discussed that animals raised with hormones should, understandably, be avoided as these hormones will be transferred to us. You should also avoid endocrine-disrupting chemicals found in personal care products such as phthalates, sulfates, BPA, and parabens. BPA is a common material found in plastic and cans. The majority of products that list “fragrances” in their ingredients contain phthalates, even if it’s not explicitly stated in their ingredient list. Stick to products with natural fragrances, such as essential oils or herbs. 



Reducing stress is key to keeping healthy in general, but it will also help with treating estrogen dominance. If you’re under chronic stress, the adrenal glands will shift their focus toward producing more cortisol as a means to deal with this stress. However, that means that they are taking away the “resources” to create progesterone. 

Find ways to destress and relax; this can be different for each person. Take a bath, go for a relaxing walk, meditate, read a book, do deep breathing, or practice yoga. Practice anything that helps you get rid of stress and make time for it daily or at least weekly. Although your schedule might get busy, your health (both physical and mental) should be a top priority, so don’t be afraid to take time out for yourself!



Magnesium: Magnesium is a fantastic stress reliever. It increases GABA, normalizes cortisol levels, and encourages healthy sleep. If there were such a thing as a ‘desert island’ supplement for menopausal women, magnesium would be it! 

Taurine: Taurine is an amino acid and neurotransmitter that calms the brain by increasing GABA.  



Managing your weight and exercising are the top two ways to reduce the risk of cardiovascular disease, which is the number one killer of women, as well as decrease unpleasant symptoms of declining hormones. Exercise also helps the body fight hormone imbalance by helping the liver become more efficient at removing bad estrogen from the body, increases insulin sensitivity, improves mood (which helps with the mood swings associated with menopause), and reduces the levels of cortisol (the stress hormone) in the body. Shoot for 2-3 days of HIIT 15-20 minutes each session and 2 days of weight training per week. 

Be mindful of everyday movement as well. 


This post contains affiliate links to products. I may receive a commission for purchases made through these links.


Transformational Content coming your way!

No spam just me sharing Trim Healthy Mama wisdom with you each week.