WHY PROGESTERONE IS IMPORTANT IF TRYING TO GET PREGNANT

Progesterone is a sex hormone released from the ovaries before menopause that is a vital part of a healthy menstrual cycle, particularly as it relates to conceiving and maintaining a healthy pregnancy.

After ovulation occurs, progesterone is produced from the remains of the ovarian follicle that released the egg, also known as the corpus luteum. This is one of the many reasons why ovulation is so important for a healthy menstrual cycle, as its vital for optimal progesterone production (i.e. lack of ovulation often leads to low progesterone levels).

Once you’ve ovulated, progesterone production increases to thicken your uterine lining in preparation for a potential pregnancy. If trying to get pregnant and progesterone levels are low, this can lead to problems with implantation, because the lining isn’t healthy enough for the egg to implant and grow.

If the egg is not fertilized after ovulation, progesterone levels will peak and then decline, signaling the uterine lining to shed, resulting in your period.

BENEFITS OF PROGESTERONE

• + Aids in optimal sleep

• + Is an anti-anxiety compound that promotes calm and relaxation

• + Prevents PMS and symptomatic periods

• + Necessary for optimal fertility, conception and a healthy pregnancy

• + Supports thyroid production and stimulates metabolism

• + Reduces blood pressure

• + Lowers LDL cholesterol

• + Builds bone density

• + Improves health of skin and hair

• + Aids in libido

• + When balanced with estrogen, protects agains breast cancer

• + Protects your immune system

COMMON CAUSES OF LOW PROGESTERONE

• + Long-term stress, or high cortisol, which robs your body of pregnenolone, a precursor hormone to progesterone

• + Exposure to synthetic estrogens or xenoestrogens (i.e. toxin exposure from plastic, beauty products, cleaning supplies, etc.)

• + Hormonal birth control, most notably the birth control pill

• + Lack of ovulation

• + PCOS (commonly associated with lack of ovulation)

• + Excess prolactin, a breast development + milk production hormone that suppresses ovulation

• + Hypothyroidism, or under active thyroid

COMMON SYMPTOMS OF LOW PROGESTERONE

• +  Difficulty getting or staying pregnant

• +  Breakthrough bleeding during the second half of the menstrual cycle

• +  PMS or PMDD

• +  Menstrual migraines

• +  A heavier flow during menstruation

• +  Irregular cycles

• +  Bloating in the abdomen

• +  Swollen and/or painful breasts

• +  Anxiety, moodiness or depression

TIPS TO INCREASE PROGESTERONE NATURALLY

• + Eat more foods that support progesterone production, see list below

• + Incorporate more stress-management into your daily routine (yoga, breathing, meditation, baths, walks, nature, etc.)

• + Try taking a magnesium supplement

• + Start swapping endocrine disrupting beauty products for cleaner options

• + Try seed-cycling

• + Consider Vitex/Chasteberry **Please consult with your doctor first, especially if you have pre-existing conditions or PCOS

• + Seek out the most effective testing methods to get more concrete answers (see testing section in this guide)

THE BEST PROGESTERONE BOOSTING FOODS

Consuming more foods that support progesterone production is one of the most simple and effective approaches you can take, especially during your luteal phase (or the week or two leading up to your period). These are my top progesterone boosting foods:

+ Nuts/Seeds

Nuts (especially walnuts) and seeds (particular sesame and sunflower) are loaded with minerals like zinc and magnesium that work to boost progesterone levels and keep estrogen levels in check.

Progesterone Boosting Recipes To Try: Seed Cycling White Chocolate Macadamia Granola, Dark Chocolate Chunk Nut Butter Balls, Seed Cycle Bliss Balls from the Hormone Balance Reset Plan

+ Oats

Oats are rich in vitamin B6 (a natural progesterone booster) as well as contain a hefty dose of fiber, which is needed for proper estrogen elimination and detoxification.

Progesterone Boosting Recipes To Try: Carrot Cake Baked Oatmeal, Monster Cookie Dough Balls, Savory Golden Oats with a Jammy Egg from the Hormone Balance Reset Plan

+ Wild-Caught Salmon

Loaded with anti-inflammatory omega-3 fatty acids that work to increase luteinizing hormone (LH) which can then boost progesterone production.

Progesterone Boosting Recipes To Try: Grilled Salmon + Avocado Salad, PCOS-Friendly Teriyaki Glazed Salmon, Miso Glazed Salmon from the Hormone Balance Reset Plan

+ Poultry

Sources of poultry such as chicken and turkey are rich in vitamin b6, which works to increase progesterone and decrease estrogen levels.

Progesterone Boosting Recipes To Try: Chicken Taco Soup, Avocado Turkey Burgers,  Chicken, Pesto + Artichoke Pizza from the Fertility Boosting Fundamentals Guide

+ Citrus

An excellent source of vitamin C, which is associated with higher progesterone levels. Studies also show both pregnancy rates and progesterone levels increased in those who supplemented with vitamin C and had a luteal phase defect.

Progesterone Boosting Recipes To Try: Lemon Pie Dream Bars, Easy Grilled Fajitas, Healthy Orange Chicken from the Fertility Boosting Fundamentals Guide

+ Leafy Greens

Leafy greens are abundant in calcium and magnesium, the active minerals that stimulate progesterone production.

Progesterone Boosting Recipes To Try: Greek Chicken Quinoa Salad Bowls, Copycat Deru Market Farm Salad, Loaded Strawberry + Avocado Cobb Salad from the Fertility Boosting Fundamentals Guide

+ Avocado

Healthy fat consumption has been linked to increased progesterone and decreased anovulation and fats (such as those found in avocado) are required for overall hormone production (hormones are made up of lipids, a molecule in fat).

Progesterone Boosting Recipes To Try: Dark Chocolate Avocado Fudge Fertility Smoothie, Fajita Stuffed Sweet Potatoes + Creamy Avocado Sauce, Mexican Hot Chocolate Avocado Pudding from the Fertility Boosting Fundamentals Guide

+ Bananas 

Bananas are a great source of vitamin b6, which works to decrease estrogen and increase progesterone levels, helping your body find an optimal balance.

Progesterone Boosting Recipes To Try: No-Bake Banana Bread Balls (see below for recipe), Peanut Butter Banana Baked Oatmeal, Caramelized Banana Tahini Overnight Oats from the Fertility Boosting Fundamentals Guide

+ Cruciferous Veggies

Cruciferous veggies such as kale, cabbage, cauliflower, broccoli and Brussels Sprouts contain sulphur compounds that help our bodies eliminate excess estrogen, working to restore an optimal balance of progesterone to estrogen in the body.

Progesterone Boosting Recipes To Try: Hormone Balancing Roasted Chipotle Cauliflower Tacos, Thai Peanut Stuffed Sweet Potatoes with Kale, Broccoli Cheddar Stuffed Baked Potatoes or Kale Caesar Salad from the 28-Day Hormone Balance Reset Plan

PROGESTERONE BOOSTING BANANA BREAD BALLS RECIPE

BOTTOMLINE 

Incorporating a variety of progesterone boosting foods into your diet (especially in the weeks leading up to your period) can be an easy, effective and tasty way to reduce symptoms of pms and PCOS, have a healthier period and menstrual cycle, and improve chances of conceiving naturally.

For more tips on how to support your hormones and body through delicious hormone-balancing recipes and foods check out my 28-Day Hormone Balance Reset Plan. Or, if you need recipes specifically designed to help you and your partner get pregnant, I think you’ll find the Fertility Boosting Fundamentals Guide incredibly helpful.

OTHER PROGESTERONE BOOSTING RESOURCES

+ Natural Menstrual Cramp Relief Methods

+ Hormone-Balancing Foods To Make For Each Phase of Your Menstrual Cycle

+ The BEST PCOS Friendly Recipes

Progesterone Boosting Banana Bread Balls

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These delicious progesterone boosting banana bread balls are rich in nutrients that work to naturally increase progesterone and reduce symptoms including pms and fertility challenges as a result.

PREP TIME:	TOTAL TIME:
00:00 Mins	00:20 Mins

• Author: Lauren Chambers

• Servings: 8-12 large balls

• Recipe Type: treat, dessert, snack

• Cuisine: American

Ingredients

• For The Banana Bread Dough:
• 2 cups gluten-free oat flour
• ½ tsp sea salt
• ½ tsp cinnamon
• ½ tsp nutmeg
• ½ tsp cardamom
• OPTIONAL — 2 scoops Bulletproof Collagen Protein Powder (use code SOFRESH10 to get 10% off your order)
• ⅓ cup maple syrup
• ½ cup Ground Up Banana Bread Nut Butter (use code SOFRESH15 to get 15% off your order) or other creamy nut butter of choice (I prefer walnut for extra progesterone boosting nutrients)
• 2-4 tbsp melted unrefined organic coconut oil (start w/ 2 + add more if still too dry)
• ½ ripe banana, peeled and mashed
• 1 tsp vanilla extract
• OPTIONAL — 1 tsp ashwaghanda or maca powder for additional hormone balancing + fertility support
• For the Cardamom Cream:
• ¼ cup Nut Butter (I love using Ground Up’s Creamy Walnut Butter**use code SOFRESH15 to save 15% off your order)
• ¼ cup maple syrup
• ¼ cup nutpods French Vanilla Oat Creamer (or other non-dairy milk) **use code SOFRESHNSOGREEEEEN to save 20% off your order
• 1 tsp vanilla
• ½ tsp sea salt
• ½ tsp cardamom

Instructions

1. Mix together all of the dry ingredients in a large bowl until well combined.
2. In a separate bowl, whisk together the melted coconut oil, nut butter, maple syrup, mashed banana and vanilla extract until well-combined.
3. Pour wet ingredients in with the dry and stir until thoroughly mixed. The mixture should feel doughy, but not too wet, and stick together well. If it’s too dry you can try adding more melted coconut oil or mashed banana for a stronger banana flavor.
4. Use an ice cream scooper or your hands and roll into balls, placing on a parchment lined pan or plate. Chill in the fridge for 1 hour.
5. While chilling, combine all Cardamom Cream ingredients together in a bowl and mix with an electric mixer until texture is whipped. Drizzle over or completely dip balls in sauce and enjoy.

Notes

** Store in an air-tight container in the fridge for a week or freezer for 1-2 months.

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