How Cutting Calories Can Disrupt Your Hormones—Especially Progesterone
- Marnie
- Aug 6
- 3 min read
If you’ve been cutting calories to lose weight but suddenly feel anxious, irritable, or like your cycle is out of whack, your hormones may be speaking up—and progesterone is often the first to drop.
Many women don’t realize that eating too little, even when it seems “healthy,” can signal to the body that food is scarce. When that happens, your body shifts into survival mode—and reproductive health takes a back seat. Let’s break down why that matters for your progesterone levels and how you can support your hormones through nutrition.
🌸 First, What Is Progesterone and Why Does It Matter?
Progesterone is one of your key female sex hormones, especially important in the second half of your cycle (the luteal phase). It:
Calms the nervous system (think fewer mood swings and better sleep)
Supports a healthy uterine lining
Prepares the body for a potential pregnancy
When progesterone is low, you may experience:
Anxiety or restlessness
Spotting before your period
Insomnia
PMS or heavy periods
Short cycles or missing periods
This is a short list....you can read more here ... Hormonal Harmony: How Progesterone Impacts Anxiety and Mood
🔥 Why a Low-Calorie Diet Can Lower Progesterone
1. Your Body Prioritizes Survival Over Reproduction
Your body is smart. If you're not eating enough, it assumes food is scarce and starts preserving energy for essential functions—like breathing and brain function—not ovulation.
And without ovulation, you don’t produce a structure called the corpus luteum, which is what makes progesterone. No ovulation = no progesterone.
2. Cortisol Gets a Boost—At Progesterone’s Expense
When calories are low, cortisol (your stress hormone) increases. Both cortisol and progesterone come from the same precursor: pregnenolone.
So if you’re stressed (physically, mentally, or from not eating enough), your body starts using pregnenolone to make more cortisol, leaving less behind for progesterone. This is known as “pregnenolone steal.”
3. Low Calories = Sluggish Thyroid = Less Progesterone
Long-term calorie restriction can slow your thyroid function, which plays a key role in keeping your metabolism and hormone production running smoothly.
When thyroid output drops, it affects ovarian hormone signaling, including the production of progesterone. You may also notice fatigue, cold hands and feet, and difficulty losing weight.
4. Nutrient Deficiencies Can Stall Progesterone Production
Making hormones isn’t just about calories—it’s about the right building blocks. Progesterone needs:
Vitamin B6
Magnesium
Vitamin C
If you’re not getting enough calories, chances are you’re also missing key nutrients needed to keep your hormones balanced.
5. Blood Sugar Roller Coasters Can Create Hormone Chaos
Eating too little can lead to unstable blood sugar, especially if you’re skipping meals or going long hours without food.
Low blood sugar = cortisol spike = hormone imbalance. The more your blood sugar crashes, the harder your body has to work to keep up—and again, progesterone often takes the hit.
❤️ What You Can Do to Support Healthy Progesterone Levels
Here’s how to eat in a way that supports your hormones—not works against them:
✅ Eat enough calories—don’t dip too low
✅ Include healthy fats like avocado, nuts, olive oil, and grass-fed meats
✅ Focus on nutrient density, not just calorie count
✅ Don’t skip meals—aim to eat every 4–5 hours
✅ Support your nervous system with sleep, rest, and stress management
If your goal is to feel balanced, energized, and hormonally supported—starving your body isn’t the answer.
Eating too little may seem like a shortcut to weight loss, but it can throw off your entire hormonal system, especially progesterone. And when progesterone drops, everything from your mood to your cycle can feel out of sync.
Want help figuring out if your diet is supporting your hormones? Let’s chat—I’d love to help you reconnect the dots and feel like yourself again.
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