Tammra Broughton - Registered Holistic Practitioner

11/19/2025

C/o Pete Wurst

While mainstream medicine spent decades villainizing cholesterol, another silent threat has been creeping under the radar — homocysteine, an amino acid produced during normal protein metabolism.
Unlike cholesterol, which plays essential roles in hormone production, brain function, and cellular repair, elevated homocysteine serves no beneficial purpose — and instead acts as a biochemical smoke signal for underlying dysfunction.

But what exactly is homocysteine?

🧪 𝐖𝐡𝐚𝐭 𝐈𝐬 𝐇𝐨𝐦𝐨𝐜𝐲𝐬𝐭𝐞𝐢𝐧𝐞?
Homocysteine is a sulfur-containing amino acid that your body makes as a byproduct of methionine metabolism — methionine being an essential amino acid found in protein-rich foods (like meat, eggs, fish, and dairy).

In a healthy system, homocysteine doesn’t stay in the body for long — it’s recycled through two primary pathways:

1. 🌀 Remethylation – converting homocysteine back into methionine (requires methylfolate + B12)
2. 🔧 Transsulfuration – converting homocysteine into cysteine and eventually glutathione (requires B6)

These conversions are part of the broader methylation cycle — one of the most critical biochemical systems in your body, responsible for:
• DNA repair
• Detoxification
• Neurotransmitter synthesis (like dopamine, serotonin)
• Immune regulation
• Hormone processing
• Cellular energy production

🛠️ If methylation is sluggish, nutrient-depleted, or genetically impaired, homocysteine builds up.

🔥 𝐖𝐡𝐲 𝐇𝐨𝐦𝐨𝐜𝐲𝐬𝐭𝐞𝐢𝐧𝐞 𝐌𝐚𝐭𝐭𝐞𝐫𝐬
When homocysteine levels rise above optimal range (generally above 7–8 µmol/L, even though labs may say up to 15 is “normal”), the risk for serious chronic diseases rises with it. Elevated homocysteine has been shown to directly damage the endothelium (the delicate lining of blood vessels), promote oxidative stress, and trigger abnormal clot formation.

High homocysteine is linked to:
• 🧠 Cognitive decline & dementia (especially Alzheimer’s and vascular dementia)
• ❤️ Cardiovascular disease, stroke, blood clots, and atherosclerosis (even when cholesterol is normal)
• 🤰 Pregnancy complications like miscarriage, preeclampsia, and neural tube defects
• 🩸 Poor methylation, leading to hormonal imbalance, detox issues, mood disorders, and fatigue
• ⚡ Oxidative stress, inflammation, and mitochondrial damage at the cellular level

This makes homocysteine not just a marker — but a metabolic disruptor with widespread effects across body and brain.

🧪 𝐖𝐡𝐚𝐭 𝐂𝐚𝐮𝐬𝐞𝐬 𝐇𝐨𝐦𝐨𝐜𝐲𝐬𝐭𝐞𝐢𝐧𝐞 𝐭𝐨 𝐑𝐢𝐬𝐞?
Homocysteine is normally recycled back into methionine or converted into cysteine — but this process requires key nutrients and functional biochemistry.
If those pathways are impaired, homocysteine builds up like sludge in your system, setting the stage for damage.

🔻 Top reasons it rises:
• MTHFR mutation – impairs methylation and folate activation
• Low B12 (especially methyl-B12) – needed to recycle homocysteine back to methionine
• Low folate (especially 5-MTHF) – needed to convert homocysteine safely
• Low B6 (P5P form) – needed to convert homocysteine into cysteine
• Choline or betaine (TMG) deficiency – alternate pathway to detox homocysteine
• Zinc or magnesium deficiency – critical methylation cofactors
• High animal protein, low vegetables – poor methyl donor support
• Chronic inflammation, stress, or oxidative stress – deplete necessary nutrients

🧠 Even emotional trauma, mold exposure, poor sleep, or gut dysfunction can increase the demand for methylation — overwhelming your body’s ability to process homocysteine.

💥 𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐨𝐟 𝐄𝐥𝐞𝐯𝐚𝐭𝐞𝐝 𝐇𝐨𝐦𝐨𝐜𝐲𝐬𝐭𝐞𝐢𝐧𝐞 (𝐄𝐯𝐞𝐧 𝐖𝐡𝐞𝐧 𝐁𝐥𝐨𝐨𝐝𝐰𝐨𝐫𝐤 𝐈𝐬 “𝐍𝐨𝐫𝐦𝐚𝐥”)
Most people with high homocysteine have no obvious symptoms, but these are common signs of its effects:
• Brain fog, memory issues, or poor focus
• Anxiety, depression, or irritability
• Fatigue or burnout that doesn’t improve with rest
• Headaches, especially behind the eyes or temples
• Hormonal irregularities or miscarriage history
• Cold hands/feet, circulation issues, or numbness
• Slow detox, histamine issues, or sensitivity to smells/chemicals
• Light sensitivity, ringing ears, or skin flushing

Even if labs say you're "within range," functional health looks for optimal, not just average. Most people feel their best when homocysteine is in the 6–8 µmol/L range.

✅ 𝐇𝐎𝐖 𝐓𝐎 𝐋𝐎𝐖𝐄𝐑 𝐇𝐎𝐌𝐎𝐂𝐘𝐒𝐓𝐄𝐈𝐍𝐄 𝐍𝐀𝐓𝐔𝐑𝐀𝐋𝐋𝐘

Lowering homocysteine isn’t about popping a few random B vitamins. It’s about restoring the terrain that processes and clears it — repairing the nutrient pathways, detox systems, and cellular environment that allow methylation to work efficiently again.
It’s a systems approach — not a symptom patch.

🔹 𝟏. 𝐑𝐞𝐛𝐮𝐢𝐥𝐝 𝐌𝐞𝐭𝐡𝐲𝐥𝐚𝐭𝐢𝐨𝐧 𝐏𝐚𝐭𝐡𝐰𝐚𝐲𝐬
These are the biochemical roads that regulate your detox, neurotransmitter balance, DNA repair, and hormone processing — and they depend on a precise set of nutrients.

✅ Support the core methylation nutrients:
• Methyl-B12 (or hydroxycobalamin if you’re sensitive to methyl groups - slow COMT); lithium is vital to get B12 into cells
– Required to recycle homocysteine back into methionine
– Supports brain, mood, and detox
• 5-MTHF (or folinic acid if you’re sensitive to methyl groups - slow COMT) – this is the active form of folate (not folic acid), and crucial for people with MTHFR mutations
• P5P (active vitamin B6) – helps push homocysteine down the transsulfuration pathway into glutathione
• Riboflavin (B2) – essential for converting dietary folate into active 5-MTHF; often overlooked but vital
• Magnesium + zinc – these are cofactor minerals needed to activate methylation enzymes
• Boron + selenium – support antioxidant defenses and fine-tune mineral balance that keeps methylation stable

✨ Together, these nutrients act like spark plugs for your methylation engine — when one is missing, the whole system stalls.

🔹 𝟐. 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐡𝐞 𝐀𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐞 𝐃𝐞𝐭𝐨𝐱 𝐏𝐚𝐭𝐡𝐰𝐚𝐲
If your main methylation cycle is overwhelmed, your body needs backup options to process homocysteine. This second route helps offload the excess and reduce the burden.

✅ Support these alternate methylation routes:
• Betaine (TMG) – donates methyl groups independently of MTHFR, helping lower homocysteine even when the primary cycle is slow
• Choline – found in egg yolks, liver, and sunflower lecithin; supports fat metabolism, bile production, and brain function
• Creatine – reduces the body's need to use methyl groups for muscle function, freeing up those methyl groups for homocysteine clearance
• Glycine + taurine – calming amino acids that support bile flow, neurotransmitter regulation, and phase 2 liver detoxification

💡 These nutrients reduce homocysteine pressure by creating alternate exits when the main road is blocked.

🔹 𝟑. 𝐋𝐨𝐰𝐞𝐫 𝐎𝐱𝐢𝐝𝐚𝐭𝐢𝐯𝐞 𝐒𝐭𝐫𝐞𝐬𝐬
Homocysteine increases the production of free radicals and oxidative damage — which can injure blood vessels, mitochondria, and brain cells.

✅ Antioxidant support is essential:
• Glutathione – your master antioxidant, often depleted in high homocysteine states
• NAC (N-acetylcysteine) – a precursor to glutathione that also thins mucus and reduces inflammation
• Vitamin C + E – protect vessel linings from homocysteine-induced oxidative stress
• Selenium-rich foods – Brazil nuts, eggs, mushrooms; selenium helps convert oxidized glutathione back to its active form
• Antioxidant-rich foods – berries, leafy greens, beets, turmeric, purple cabbage, etc.

🌿 Also consider milk thistle (liver repair), alpha-lipoic acid (blood sugar and antioxidant recycling), and CoQ10 (mitochondrial protection)

🛡 This reduces the cellular “fire damage” caused by excess homocysteine, while creating an environment that allows nutrients to work.

🔹 𝟒. 𝐇𝐞𝐚𝐥 𝐭𝐡𝐞 𝐆𝐮𝐭 & 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐡𝐞 𝐋𝐢𝐯𝐞𝐫
Even if you take all the right nutrients, methylation won’t work if your gut is inflamed or your liver is clogged.

✅ Focus on foundational drainage and terrain support:
• Digestive bitters (gentian, dandelion, artichoke) – stimulate bile and liver detox
• Castor oil packs – reduce liver stagnation and inflammation
• Coffee enemas or gentle cleansing – help open bile ducts and lower toxic burden
• Sweating regularly (via sauna, exercise, or detox baths) – supports skin and lymphatic drainage
• Treat infections – if present (parasites, mold, candida, or SIBO), these drive inflammation and steal nutrients
• High-fiber foods – like flax, chia, leafy greens — bind old bile and help eliminate toxins through the colon

🌿 Think of this as clearing out the pipes so your detox systems can function again — without proper flow, even perfect methylation won’t save you.

🔹 𝟓. 𝐓𝐞𝐬𝐭 & 𝐓𝐫𝐚𝐜𝐤
You can’t fix what you don’t measure — and homocysteine isn’t something you “guess” about. It's silent until it’s not.

✅ Run and monitor key labs:
• Homocysteine blood test – aim for 6–8 µmol/L (optimal range, not just “within normal”)
• MMA (methylmalonic acid) – a more accurate indicator of B12 status
• Serum B12 and folate – get a baseline but remember: serum values don’t always reflect what’s happening inside the cells
• Other methylation markers – SAMe, SAH, or urinary organic acids if available
• Genetic testing – MTHFR, COMT, CBS, and related SNPs (help personalize your plan)
• Symptom tracking – energy, memory, detox tolerance, skin issues, mood, hormonal shifts, circulation, sleep

📈 This lets you adapt over time, spot patterns, and avoid overmethylation or under-support. .

⚠️ 𝐃𝐨𝐧'𝐭 𝐈𝐠𝐧𝐨𝐫𝐞 𝐇𝐨𝐦𝐨𝐜𝐲𝐬𝐭𝐞𝐢𝐧𝐞 𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐘𝐨𝐮𝐫 𝐂𝐡𝐨𝐥𝐞𝐬𝐭𝐞𝐫𝐨𝐥 𝐈𝐬 "𝐅𝐢𝐧𝐞"
In fact, many people with "perfect" cholesterol still have strokes, heart attacks, or neurodegenerative disease. Why? Because cholesterol is not the enemy — but homocysteine often is. It damages the endothelial lining, promotes arterial stiffness, triggers microclots, and interferes with blood flow — silently

In this way, homocysteine is truly the cholesterol of this generation — misunderstood, minimized, and missing from most health evaluations. But the science is clear: lowering homocysteine (the right way) reduces disease risk, improves oxygen delivery, and protects your brain and heart as you age.

💚 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 𝐌𝐘 𝐇𝐄𝐀𝐋𝐈𝐍𝐆 𝐖𝐎𝐑𝐊
All my content is 100% free so that everyone can benefit — especially in a world where healthcare costs are rising beyond reach. Your support means everything. It helps me keep The Healing Hub — my page where I share free healing guides and root-cause wellness tools — growing and accessible to all.
Every donation means more education in the hands of people — and less money in the pockets of Big Pharma!
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📌 𝐄𝐗𝐏𝐋𝐎𝐑𝐄 𝐌𝐎𝐑𝐄 𝐅𝐑𝐄𝐄 𝐇𝐄𝐀𝐋𝐈𝐍𝐆 𝐓𝐎𝐎𝐋𝐒:
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That’s where the Healing Hub Library

11/14/2025

YES!

This client had menopausal hormone levels. Now she has a baby.

A recent client was told her fertility chapter was closed.
We didn’t “crank up hormones.”
We calmed her system.
We treated infections (including Bartonella) and built physiological safety.

When her body stopped defending itself, it had room for reproduction.
Her labs followed her lived state—and life followed, too.

If you want to understand how this actually works in the body (and why HRT isn’t the villain), comment HRT.

11/07/2025

🌿 Are you attending the North Island Menopause Conference 2025?

Registration closes TODAY (Nov 7th)!

Tomorrow, November 8th, I’ll be tuning in online for the North Island Menopause Conference, a powerful event dedicated to education, empowerment, and women’s health.

I’ll be watching, listening, learning, and taking notes to share key insights with my friends, family, clients, and customers at Pharmasave Comox

Understanding the latest research and holistic approaches to menopause helps me better support those (including myself) navigating this important life transition, from natural symptom relief and hormonal balance to emotional wellbeing and lifestyle support. 💜

Whether you’re attending live in person or online, this is such a valuable opportunity to deepen awareness and spark supportive conversations.

Learn more about the event and their initiatives here North Island Menopause Conference

Event: North Island Menopause Conference

Remember - No matter what you you think you are, you are always more that!

~ Tammra Broughton

11/05/2025

I couldn't start my Timeline Therapy / Parts Integration session until I turned this guy around. My hubby did this, he is my funny fella . My client and I had a good giggle.

10/23/2025

SAVE 15%!
FROM OCTOBER 10-24, 2025
Are you ready to grow indoors? It's the perfect time to stock up on all your TG supplies to prepare for the indoor growing season!

From October 10th to the 24th, get 15% when you spend $100 or more with code HARVEST15

https://ca.towergarden.com/

10/23/2025

Come chat with me at Comox Pharmasave (Tues- Fri) or give me a call at 250- 339-4563

🌺 Feeling like you’re battling “too much estrogen”? Let’s flip the script:

As a Registered Holistic Nutritionist, I see many women told their issue is “too much estrogen,” but what if the deeper issue is not enough progesterone to balance it? Healing often begins when we support the other half.

Estrogen and Progesterone: The Science of Hormone Balance

Estrogen builds, supports collagen, fertility, tissue growth, curves, and even mood. But when estrogen runs without the natural calming influence of progesterone, the system becomes off balance. It’s not that estrogen is inherently bad, it’s that it’s unopposed.

Progesterone is the great stabilizer. It soothes, balances, and is naturally anti-inflammatory and calming to the nervous system. It tells the body, “we ovulated, we’re good, relax.” Without enough of it, estrogen’s influence can feel like too much of a good thing.

Here’s what happens when progesterone is low, even if estrogen seems normal:
• Mood swings, anxiety, insomnia, breast tenderness, heavy or painful periods
• Fluid retention, bloating, hormone sensitivity
• Estrogen-sensitive conditions such as fibroids, endometriosis, and PCOS can become aggravated
• Even if lab tests show normal estrogen, the ratio between estrogen and progesterone matters. Research shows we must look at the balance, not just isolated numbers. (Rupa Health)
• Progesterone plays key roles: it supports GABA for calm, regulates the immune response, helps thyroid hormone conversion, and supports bone and brain health. (ScienceDirect)

Why low progesterone is so common
• Chronic stress leads to “pregnenolone steal,” where the body diverts hormone precursors to cortisol instead of progesterone
• Lack of ovulation means no corpus luteum and little to no progesterone production
• During perimenopause, ovulation becomes irregular and progesterone drops before estrogen does
• Environmental toxins and xenoestrogens overwhelm hormone receptors and shift the balance toward estrogen dominance (PubMed Central)
• Low cholesterol, under-eating, or excessive exercise reduce the building blocks needed for hormone production

How to support hormone balance naturally

1️⃣ Prioritize ovulation
This is the key moment when progesterone is produced. Support ovulation by eating enough calories, avoiding excessive exercise or fasting, supporting thyroid health, and getting morning sunlight.

2️⃣ Calm your nervous system
Reduce stress, prioritize sleep before 10 p.m., practice belly breathing, yoga nidra, and consider magnesium for relaxation and hormone support.

3️⃣ Eat healthy fats and nutrients
Hormones are made from cholesterol. Include eggs, avocados, fatty fish, and quality butter or ghee. Key nutrients for progesterone production include zinc, magnesium, vitamin B6, selenium, and vitamin E.

4️⃣ Reduce estrogen load
Support liver detox with cruciferous vegetables, dandelion, or milk thistle. Avoid plastics, synthetic fragrances, and endocrine-disrupting chemicals. Add in fiber. Promote healthy bowel movements and liver function.

5️⃣ Support the luteal phase
Focus on grounding foods such as root vegetables, soups, and stews. Rest more, avoid high-intensity workouts, and consider herbal support such as chaste tree berry (Vitex) if appropriate.

6️⃣ Consider testing or professional support
Some women benefit from bioidentical hormones, but only under the guidance of a qualified practitioner. Always test first and track your symptoms.

Testing to consider with your practitioner
• Mid-luteal serum progesterone to confirm ovulation
• DUTCH or hormone metabolite testing to check clearance and ratios
• A full thyroid panel including Free T3, Free T4, and antibodies

Try this simple shift today
• Eat two Brazil nuts and a boiled egg
• Take a magnesium bath tonight
• Get morning sunlight and track your cycle
• Swap your plastic bottle for glass
• Replace screen time before bed with 10 minutes of deep breathing

📌 Important disclaimer
This information is for educational purposes only and is not a substitute for medical advice. Always consult with your doctor or a qualified healthcare practitioner before making changes to your hormone health or using supplements or hormone therapies. Fact-check information, test your individual levels, and work with a professional who knows your unique history.

Come Chat with me about ways to support a healthy lifestyle
~Tammra - Naturals Consultant / RHN

References

~ Prior JC. (2020). Women’s reproductive system as balanced estradiol and progesterone. ScienceDirect
~ Sundström-Poromaa I. (2020). Progesterone – Friend or foe? ScienceDirect
~ Rupa Health (2024). Estrogen to Progesterone Ratio: Why it’s Important.

10/23/2025

Repost from Pete Wurst

Check with your health practitioner, fact check and do testing if possible...

Many women are told they have “too much estrogen” — but what if the deeper issue is not enough progesterone to balance it? Healing starts when we support the other half.

🌸 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗮𝗻𝗱 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲: 𝗧𝗵𝗲 𝗬𝗶𝗻 𝗮𝗻𝗱 𝗬𝗮𝗻𝗴 𝗼𝗳 𝗙𝗲𝗺𝗮𝗹𝗲 𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀
Estrogen is the builder. Progesterone is the balancer.
Estrogen stimulates tissue growth, curves, ovulation signals, and even mood. It governs fertility, collagen production, and cardiovascular health.
But without progesterone to ground it, estrogen becomes unregulated — too stimulating, too inflammatory, too dominant.
It’s not that estrogen is bad — it’s that it’s unopposed.

⚠️ Important Note: You can have estrogen dominance even with “normal” progesterone.
If estrogen is high, poorly detoxed, or recirculating, it can overpower progesterone — even when your levels fall in the “normal” lab range.
It’s the ratio and balance that matters more than isolated numbers.
Progesterone is what calms the system. It relaxes smooth muscles (gut, uterus, vessels), stabilizes mood, regulates the immune system, and signals that ovulation was successful.
It’s the body’s natural anti-anxiety hormone, anti-inflammatory, and diuretic — and most women are deeply deficient.

🧬 𝗣𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝗶𝗰𝗮𝗹𝗹𝘆, 𝗽𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗶𝘀 𝗮 𝘀𝘁𝗲𝗿𝗼𝗶𝗱 𝗵𝗼𝗿𝗺𝗼𝗻𝗲 primarily produced by the corpus luteum after ovulation, and in smaller amounts by the adrenal glands. It is synthesized from pregnenolone, which in turn is made from cholesterol. Progesterone binds to specific receptors in the brain, uterus, breasts, and immune cells to regulate gene expression, calm neural activity, and control the inflammatory response. Without sufficient progesterone, many body systems — from mood and metabolism to immunity and sleep — become dysregulated.

𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗮𝗹𝘀𝗼:
• Boosts GABA, the neurotransmitter of calm and sleep.
• Balances blood sugar and insulin.
• Enhances thyroid function by converting T4 → T3.
• Supports bone density, skin elasticity, and cognitive clarity.
• Protects against estrogen-driven cancers by keeping cell growth in check.
When progesterone drops, estrogen’s effects go unchecked — leading to fluid retention, anxiety, heavy periods, and breast tenderness.
It’s not that there’s “too much estrogen” — it’s that progesterone isn’t doing her job.

🔥 𝗪𝗵𝗮𝘁 𝗟𝗼𝗼𝗸𝘀 𝗟𝗶𝗸𝗲 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗗𝗼𝗺𝗶𝗻𝗮𝗻𝗰𝗲 𝗜𝘀 𝗢𝗳𝘁𝗲𝗻 𝗮 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗖𝗿𝗮𝘀𝗵
Here are classic symptoms of so-called “estrogen dominance” — all of which can also result from low progesterone:
• PMS, mood swings, irritability
• Heavy periods, clotting, cramps
• Breast tenderness, bloating
• Anxiety, insomnia, mid-cycle spotting
• Weight gain around hips and thighs
• Estrogen-sensitive conditions: fibroids, endometriosis, PCOS, and even some breast cancers
You can have normal or even low estrogen — and still feel “estrogen dominant” if there’s not enough progesterone to balance it.

Why? Because estrogen amplifies — it excites, grows, and stimulates.
Progesterone modulates — it soothes, grounds, and restores.
When that equilibrium tilts, your body speaks loudly through symptoms that get labeled as “hormone imbalance.”
But it’s not an estrogen surplus — it’s a progesterone vacuum.

⏳ 𝗪𝗵𝘆 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗗𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 𝗜𝘀 𝗦𝗼 𝗖𝗼𝗺𝗺𝗼𝗻

⚠️ Chronic Stress → Cortisol Steals Pregnenolone
Your body prioritizes survival over fertility. When stressed, pregnenolone (the master hormone) gets diverted to cortisol instead of progesterone — a process known as “pregnenolone steal.”
The result? High stress hormones, low reproductive hormones, and a dysregulated nervous system.

⚠️ Lack of Ovulation = No Corpus Luteum = No Progesterone
Every healthy menstrual cycle should include ovulation. After ovulation, the follicle transforms into the corpus luteum, which produces progesterone for about two weeks.
No ovulation means no corpus luteum — and virtually no progesterone.
Even “normal” cycles can be anovulatory (no ovulation) due to stress, under-eating, over-exercising, thyroid dysfunction, or blood sugar instability.

⚠️ Perimenopause → Estrogen Dominates by Default
During perimenopause (late 30s–50s), ovulation becomes irregular, so progesterone plummets years before estrogen does.
This leaves estrogen relatively unchecked — causing hot flashes, mood swings, insomnia, and heavier bleeding even while labs may show “normal” estrogen

⚠️ Environmental Toxins & Xenoestrogens
Plastics (BPA, phthalates), pesticides, synthetic fragrances, and personal-care chemicals mimic estrogen and overwhelm receptors — tricking the body into thinking there’s plenty of estrogen while blocking progesterone’s effects.

⚠️ Low Cholesterol or Under-Eating
Hormones are made from fats — specifically cholesterol. Low-fat diets, fasting, and calorie restriction starve hormone production.
Without enough building blocks, your body simply can’t make progesterone.

⚠️ Thyroid Dysfunction
Low thyroid function (even subclinical) reduces luteinizing hormone (LH), which is required for ovulation. It also slows cholesterol conversion into pregnenolone — the first step in progesterone synthesis.
⚠️ Birth Control Pills
Oral contraceptives shut down ovulation — meaning no natural progesterone production.
Synthetic “progestins” are not the same molecule and do not activate the same calming, anti-inflammatory, or neuroprotective receptors as real progesterone.
⚠️ Nutrient Deficiencies
Low zinc, magnesium, vitamin B6, selenium, and vitamin E directly impair luteal-phase hormone synthesis.

🧬 𝗪𝗵𝗮𝘁 𝗛𝗮𝗽𝗽𝗲𝗻𝘀 𝗪𝗵𝗲𝗻 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗦𝘁𝗮𝘆𝘀 𝗟𝗼𝘄
• Estrogen becomes pro-inflammatory — causing water retention, histamine release, and mast cell activation.
• Insulin resistance and cortisol rise.
• Sleep becomes fragmented due to low GABA and melatonin synthesis.
• Immune balance shifts toward autoimmunity and allergies.
• Brain fog, depression, and anxiety increase as serotonin and dopamine signaling falter.
• PMS and PMDD worsen — not because of “too much estrogen,” but because your brain has lost its progesterone buffer.

Low progesterone also affects men — leading to low libido, anxiety, and estrogen-related issues — but women feel it most because their entire rhythm depends on it.

🌸 𝗥𝗘𝗕𝗔𝗟𝗔𝗡𝗖𝗜𝗡𝗚 𝗣𝗥𝗢𝗚𝗘𝗦𝗧𝗘𝗥𝗢𝗡𝗘 𝗡𝗔𝗧𝗨𝗥𝗔𝗟𝗟𝗬 – 𝗔 𝗥𝗢𝗢𝗧-𝗖𝗔𝗨𝗦𝗘 𝗛𝗘𝗔𝗟𝗜𝗡𝗚 𝗚𝗨𝗜𝗗𝗘

Let’s rebuild progesterone from the inside out — not by “tricking” the body, but by restoring what it needs to make this hormone on its own.

🥚 𝟭. 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗢𝘃𝘂𝗹𝗮𝘁𝗶𝗼𝗻 – 𝗧𝗵𝗲 𝗢𝗻𝗹𝘆 𝗡𝗮𝘁𝘂𝗿𝗮𝗹 𝗦𝗼𝘂𝗿𝗰𝗲 𝗼𝗳 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲
💡 Progesterone is only made after ovulation. No ovulation = no corpus luteum = no progesterone.
To support healthy ovulation:
• Eat enough calories and carbs (extreme low-carb or undereating shuts ovulation down)
• Address PCOS or insulin resistance if present
• Get morning sunlight to anchor circadian rhythm (key for luteinizing hormone production)
• Reduce overexercising or high-intensity workouts that stress the adrenals
• Support thyroid health (check TSH, Free T3, Free T4)
• Avoid seed oils and processed foods that damage the hormonal rhythm

🔁 Track your cycle: ovulation may not happen mid-cycle. Use basal body temperature, cervical mucus, or LH strips to confirm ovulation is actually occurring.

🧘 𝟮. 𝗖𝗮𝗹𝗺 𝘁𝗵𝗲 𝗡𝗲𝗿𝘃𝗼𝘂𝘀 𝗦𝘆𝘀𝘁𝗲𝗺 – 𝗖𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝗕𝗹𝗼𝗰𝗸𝘀 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲
High stress = pregnenolone steal = low progesterone.
Rewire your stress response:
• Practice deep belly breathing, vagal toning, or yoga nidra
• Use adaptogens like ashwagandha, rhodiola, or holy basil
• Get daily nature time, grounding, or sunlight to lower cortisol
• Sleep before 10PM to preserve circadian hormone rhythm
• Try magnesium glycinate (400–600 mg/day) for GABA support and cortisol control

🧈 𝟯. 𝗘𝗮𝘁 𝗘𝗻𝗼𝘂𝗴𝗵 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗙𝗮𝘁𝘀 & 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 – 𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀 𝗔𝗿𝗲 𝗕𝘂𝗶𝗹𝘁 𝗙𝗿𝗼𝗺 𝗧𝗵𝗲𝗺
Hormones are made from cholesterol, so don’t fear fats.
Eat:
• Egg yolks, grass-fed butter, ghee
• Extra virgin olive oil, coconut oil, avocados
• Fatty fish (wild salmon, sardines) for omega-3s
• Beef liver (rich in vitamin A, copper, B6, and zinc)

Key nutrients for progesterone:
• Zinc – boosts follicle development and ovulation
→ Oysters, pumpkin seeds, grass-fed meats
• Vitamin B6 (P5P) – critical for luteal phase hormone production
→ Pastured meats, bananas, sweet potatoes, sunflower seeds
• Magnesium – supports GABA, relaxes uterus, lowers cortisol
→ Pumpkin seeds, dark leafy greens, dark chocolate, Epsom salt baths
• Selenium – helps detox excess estrogen and support thyroid
→ Brazil nuts (1–2/day), wild fish
• Vitamin E – protects the corpus luteum and supports progesterone synthesis
→ Almonds, sunflower seeds, avocados

🧽 𝟰. 𝗥𝗲𝗱𝘂𝗰𝗲 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗟𝗼𝗮𝗱 – 𝗚𝗶𝘃𝗲 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗥𝗼𝗼𝗺 𝘁𝗼 𝗕𝗿𝗲𝗮𝘁𝗵𝗲
You don’t always have “too much estrogen” — but when progesterone is low, estrogen can feel dominant.
To reduce estrogen overload:
• Support liver detox with cruciferous veggies, dandelion, milk thistle
• Promote daily bowel movements (fiber, magnesium, hydration)
• Try DIM or calcium-D-glucarate (under guidance) for estrogen clearance
• Cut xenoestrogens from plastics, perfumes, and chemical-laden cosmetics
• Avoid synthetic hormones in birth control or hormone-laced meat/dairy
• Castor oil packs over the liver and uterus can reduce stagnation

🌿 Bonus: Incorporate flaxseeds in the follicular phase and sesame + sunflower in luteal phase (seed cycling) to naturally support estrogen and progesterone phases.

⏳ 𝟱. 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 𝘁𝗵𝗲 𝗟𝘂𝘁𝗲𝗮𝗹 𝗣𝗵𝗮𝘀𝗲 (𝗣𝗼𝘀𝘁-𝗢𝘃𝘂𝗹𝗮𝘁𝗶𝗼𝗻 𝗪𝗶𝗻𝗱𝗼𝘄)
After ovulation, the body wants to make progesterone — if you support it.
From day 15–28 (or post-ovulation):
• Focus on warming, grounding foods: stews, root veggies, bone broth
• Rest more and avoid high-stress, HIIT, or fasting
• Increase magnesium, vitamin B6, and chaste tree berry (Vitex) if tolerated
→ Vitex helps signal the pituitary to support corpus luteum function

💤 Sleep is key during this phase — aim for deep, consistent, high-quality sleep to allow hormone production and repair.

💊 𝟲. 𝗖𝗼𝗻𝘀𝗶𝗱𝗲𝗿 𝗡𝗮𝘁𝘂𝗿𝗮𝗹 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗖𝗿𝗲𝗮𝗺 𝗼𝗿 𝗕𝗶𝗼𝗶𝗱𝗲𝗻𝘁𝗶𝗰𝗮𝗹 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 (𝗜𝗳 𝗡𝗲𝗲𝗱𝗲𝗱)
If you’ve addressed the foundations and still struggle:
• Some women benefit from natural progesterone cream (USP bioidentical from wild yam), applied post-ovulation through day 26
• Start low (10–20 mg/day) and track symptoms
• Avoid using blindly — test and monitor with a practitioner if needed
• Avoid synthetic progestins — they do not activate the same calming and anti-inflammatory receptors
💡 Progesterone cream is best used after ovulation — not throughout the entire cycle — to mimic the body’s natural rhythm.

⚠️ Note: Not all women tolerate progesterone well.
• If the liver is sluggish, bile is stagnant, or estrogen is dominant, progesterone may convert into unwanted metabolites or trigger side effects (like fatigue, anxiety, or bloating).
• Histamine intolerance, poor methylation, or trauma-induced hormone dysregulation can also interfere with how the body processes progesterone.
• Always support detox, minerals, and emotional safety first — then consider gentle bioidentical forms, starting low and tracking closely.

🩸 𝗢𝗽𝘁𝗶𝗼𝗻𝗮𝗹 𝗧𝗲𝘀𝘁𝗶𝗻𝗴 𝗧𝗼𝗼𝗹𝘀
If you want to get precise:
• DUTCH test – shows progesterone metabolites, cortisol rhythm, and estrogen clearance
• Serum progesterone – test mid-luteal phase (around day 21) to confirm ovulation
• Thyroid panel – include TSH, Free T3, Free T4, and TPO antibodies

🔁 𝗖𝘆𝗰𝗹𝗲 𝗥𝗲𝗰𝗮𝗽 – 𝗧𝗵𝗲 𝗥𝗵𝘆𝘁𝗵𝗺 𝗼𝗳 𝗣𝗿𝗼𝗴𝗲𝘀𝘁𝗲𝗿𝗼𝗻𝗲
🌀 Days 1–14 → Estrogen rises, ovulation prepares
🌀 Day 14–15 → Ovulation happens
🌀 Days 15–28 → Progesterone should rise and dominate
If ovulation doesn’t happen or is weak → progesterone stays low → symptoms flare.

🌿 𝗧𝗿𝘆 𝗧𝗵𝗶𝘀 𝗧𝗼𝗱𝗮𝘆
• Eat 2 Brazil nuts, a boiled egg, and a magnesium bath tonight
• Get morning sunlight and track ovulation this month
• Cut plastics, switch to clean skincare, and start a liver-loving herbal tea
• Pause intense workouts during your luteal phase
• Try a deep breathing session before bed instead of screen time.

📌 𝐄𝐗𝐏𝐋𝐎𝐑𝐄 𝐌𝐎𝐑𝐄 𝐅𝐑𝐄𝐄 𝐇𝐄𝐀𝐋𝐈𝐍𝐆 𝐓𝐎𝐎𝐋𝐒:
→ Go to Pete Wurst
→ Scroll to the top pinned post of his page
That’s where the Healing Hub Library is.