Get adequate sleep (aim for consistent 7–9 hours nightly)
Maintain a healthy calorie intake; avoid severe calorie restriction
Eat enough dietary fat (include sources like olive oil, nuts, seeds, eggs, avocado)
Ensure sufficient protein intake (include lean meats, fish, legumes, dairy, or alternatives)
Include progesterone-supportive nutrients: magnesium, zinc, vitamin B6, vitamin C, vitamin D, omega-3 fatty acids
Eat regularly to support stable hormones (avoid long fasting periods)
Manage stress (practice mindfulness, breathing exercises, yoga, or similar)
Exercise moderately (avoid overtraining; include strength training and aerobic activity)
Maintain a healthy body weight (avoid underweight and rapid weight loss)
Address heavy exercise or insufficient recovery if applicable
Limit alcohol and avoid smoking
Review medication and supplement impacts with a clinician (some drugs can affect hormone levels)
Treat underlying conditions that can reduce progesterone (e.g., thyroid disorders, PCOS, adrenal issues)
Check for ovulation regularity; progesterone rises after ovulation
Consider targeted evaluation with a clinician (timed blood tests, reproductive hormone workup)
If clinically appropriate, discuss progesterone supplementation or ovulation induction options with a healthcare provider
Consider correcting deficiencies if lab tests show low vitamin D, magnesium, zinc, or B6
If using herbs/supplements, discuss with a clinician first (possible interactions and variable quality)