6 Tips on How to Optimally Prepare Your Body for Pregnancy

6 Tips on How to Optimally Prepare Your Body for Pregnancy

Why am I not getting pregnant? Are you also one of the women who have been asking this question for a long time?

First of all, please do not lose sight of the fact that a man’s health also contributes 50% to a successful pregnancy. In my experience, this is often neglected. Many of the tips I give you in this article are therefore just as relevant to your partner.

Nevertheless, we can assume that the female hormone balance is more susceptible to disruption than that of men. Environmental influences, stress, nutrient supply, medication intake or other factors can reduce fertility or the chances of conceiving.

Ideally, you actively support your hormone balance for 6 to 12 months in order to increase the chances of conceiving and a healthy pregnancy. This is also a good time to get to know your menstrual cycle and determine your individual fertile days.

6 Tips on How to Optimally Prepare Your Body for Pregnancy

1. Stop Hormonal Birth Control

Okay, that’s logical if you want to get pregnant. But my main concern here is that you should ideally stop taking hormonal contraception 12 months BEFORE you want to become pregnant.

Hormonal contraceptive methods such as the pill, hormone patch, hormone spiral or vaginal ring have different mechanisms of action – but they all disrupt the natural hormonal balance and make pregnancy more difficult after stopping.

It is not uncommon for the body to take a few months to naturally restore healthy hormone levels and get back to a healthy cycle. And that, after all, is the basic requirement for getting pregnant.

Women who have been on the pill for years often suffer from hormone imbalances such as: estrogen dominance, low progesterone, hypothyroidism, androgen excess, weakened detoxification and digestive organs, reduced insulin sensitivity, cortisol imbalance and the associated symptoms.

A first very efficient step to detoxify the body from excess pill hormones is my Ayurveda Hormone Detox program.

It will help you strengthen your liver and intestines, break down and drain synthetic hormones, support the thyroid gland and thus optimally prepare your body for pregnancy.

>> Learn more about the Ayurveda Hormone Detox.

>> Listen to my podcast episode: How to Stop Taking Hormonal Contraceptives Safely with Ayurveda

2. Know Your Cycle

Familiarise yourself with your cycle. Begin recording daily basal body temperature and/or cervical mucus. With this you can find out if and when you ovulate or when your fertile days are in the respective cycle. A significant increase in basal body temperature for at least 3 consecutive days means you have ovulated. Fertile cervical mucus is stretchy and resembles egg whites. The chance of getting pregnant is greatest two days before ovulation until one day after.

More on this: >>> Ovulation: Signs how to recognize it for sure

3. Optimize Your Nutrient Supply

The ovaries need a constant supply of certain nutrients to do their job. Some of the key nutrients we need to support ovulation, regular cycles, balanced hormones and fertility include:

✔️ Zinc: made from organic red meat, oysters and pumpkin seeds.

✔️ B6 and B12: mainly in organic meat, organic liver, fish, walnuts, legumes, avocado.

✔️ Folate: from green leafy vegetables, nuts, oranges, eggs.

✔️ Vitamin D: 20 minutes of sun exposure daily at lunchtime.

✔️ Antioxidants: especially in colorful fruit and vegetables – organic berries or citrus fruits are great.

✔️ Iodine: fish, shellfish, seaweed, eggs, spinach, broccoli.

✔️ Minerals e.g. from mineral-rich foods and drinks such as bone broth, coconut water, liver, spinach.

4. Get Your Thyroid Checked

Optimal thyroid values ​​are a prerequisite for optimal sex hormone levels. If you’ve been trying to get pregnant for a long time without success, get your thyroid checked. Please note: Even levels that are “normal” by conventional medicine (but not “optimal” by functional medicine standards) can cause problems conceiving or contribute to miscarriage. Often only the TSH value is routinely determined, which alone has no meaningfulness about the functionality of the thyroid gland. In addition to TSH, fT3, fT4 and thyroid antibodies are also important.

Listen to my podcast episode: 5 Tips to Strengthen Your Thyroid

5. Eliminate Stress from Your Life

Persistent stress is one of the most common factors in fertility problems in both men and women. But what many people don’t realize is that stress has many faces. Whether it’s work or relationship stress, sleep deprivation, a restrictive one-sided diet, intestinal dysbiosis, high-intensity training, lack of exercise or too much coffee and alcohol – all of this can put the body in a state of stress, lower sex hormone levels and minimize fertility.

Eliminate or reduce your individual stressors and bring your nervous system into a relaxed state several times a day: breathing exercises, meditation, spending time in nature, lots of sleep, yoga, painting and much more.

And quite clearly: even an unfulfilled desire to have children is a major emotional stress factor for the body. I would like to give you the recommendation not to focus so much on the end result “finally being pregnant”. Instead, when you are trying to have children, you should above all work on balancing your hormone system naturally – through hormone-friendly nutrition, self-care, relaxation, supporting medicinal plants or dietary supplements and support for your detoxification and digestive organs.

We should rely less on artificial reproductive medicine and draining hormone treatments, which unfortunately often come with side effects. However, in some circumstances they are inevitable. We should ask ourselves how we can use our diet and lifestyle to bring the hormonal balance back into balance in a natural way – completely free of side effects.

6. Reduce Your Toxin Exposure

Every day we are exposed to hundreds of so-called endocrine disruptors – hormone-like substances that negatively influence the hormone balance. They are found, for example, in food (via herbicides, fungicides), cosmetics, care and cleaning products (shampoo, lipstick, perfume detergents) or household items (plastic cans, cling film). They influence the balance of our sex hormones, thyroid hormones and have a negative effect on insulin and cortisol levels.

Start minimizing pollutants in your household and bathroom step by step in order to stabilize your hormonal balance and support the health of your egg cells.

More on this in my podcast episode: >> Endocrine Disruptors: How Environmental Toxins Throw Off Your Hormone Balance

You might feel a little overwhelmed after reading the article:

 >>>That’s so much!

>>>Where should I start?

>>>What exactly is meant by hormone-friendly nutrition?

>>>How do I know which hormones are out of balance and above all: how can I fix it?

>>>Which medicinal plants help me to regulate my menstrual cycle, menopausal issues and other hormone imbalances?

And and and … .

If you want precise guideline on how to naturally bring your hormones into balance and thus give your body the best conditions for pregnancy – I heartily recommend my 20-Week Hormone Thrive Program.

>> More information about Hormone Thrive.

The 4 Phases of Menopause

The 4 Phases of Menopause

When women enter menopause (climacteric), a new phase in life begins, which is often accompanied by symptoms. However, the hormone level does not only change with the menopause, but up to 10 years before.

The course of menopause is therefore divided into different phases, which trigger different hormonal changes in the body depending on age. In this article you will find out what these are, the hormonal changes that occur in each phase and how you can recognise the different phases of menopause.

These are the natural phases of menopause

Menopause is divided into four phases: premenopause, perimenopause, menopause and postmenopause. Sometimes you may also read that there are only 3 phases in menopause. This is because menopause is not necessarily a phase, but rather a specific point in time.

Stage 1: Premenopause

The first phase of menopause is called premenopause and describes the period in which a woman’s menstrual cycle changes very slowly. With the onset of premenopause, periods become more irregular, cycle intervals and the intensity of bleeding changes.

In addition to cycle fluctuations and menstrual cycle problems, women in the premenopause are also accompanied by other symptoms that indicate that menopause is approaching. Other early signs of menopause are premenstrual syndrome (PMS), mood swings, irritability, hot flashes, migraines, headaches, breast tenderness or sleep disorders.

Stage 2: Perimenopause

The second phase of menopause is called perimenopause. It begins on average from the age of 47 and is the most serious phase of hormonal change. When women talk about menopause, most of them mean exactly this phase, because the hormones ride a roller coaster and can mess up a lot in the body.

The consequences are typical menopausal symptoms such as: hot flashes, night sweats, sleep disorders, weight gain, depressive moods or a lack of libido. But how severe the symptoms of the menopause really are in the end also depends on the woman’s circumstances.

Because stress, diet, lifestyle and one’s own emotional state have a major impact on the hormone balance. There are women who hardly suffer from any symptoms during menopause or others who only have isolated symptoms. It doesn’t matter whether you have symptoms or not – it is important that you pay particular attention to your body during this phase and support it so that it can get through the hormonal change as well as possible.

Classification into early and late perimenopause

The second phase of menopause is divided into early and late perimenopause.

In the early phase, the cycle may be shortened, lengthened or the period may not occur at all. It is often difficult to distinguish early perimenopause from premenopause, because the transition is fluid.

In late perimenopause we are moving more and more towards menopause. In this phase, the intervals between menstrual bleeding become significantly longer, until menstruation ultimately stops altogether.

Stage 3: Menopause

Menopause is not so much a phase, but rather the time when the last menstrual bleeding was 12 months ago. The follicles can no longer produce enough estrogen to activate the structure of the lining of the uterus, ovulation and menstrual bleeding are now completely absent. It is said that 50 percent of women have their last menstrual period at the age of 52. Menopause occurs earlier in some women and later in others.

Stage 4: Postmenopause

In the last phase of the menopause, the sex hormones reach their lowest level. Due to the low hormone levels, many women in the postmenopause have symptoms such as hot flashes, vaginal dryness, sleep disorders, depression, weight gain, incontinence or muscle and joint pain.

In this phase of life, the hormone balance first has to level off and stabilise again to a new normal state. The duration of the postmenopause is around 10 years (from the time of the last menstrual period), but it can vary from woman to woman.

Although some women are still struggling with symptoms in the final phase of menopause, most women are feeling much better now that the wild hormonal fluctuations have finally come to an end. The menopause is over.

increase low progesterone naturally

How do hormones change during the different phases of menopause?

For most women, the first phase of menopause is when they are still menstruating. However, the slowly falling progesterone levels can lead to increased PMS symptoms in the days before the period starts or during the period to mood swings, migraines, sleep disorders or increased menstrual cramps. The intensity and duration of menstrual bleeding can change, as can the length of the menstrual cycle (it usually shortens during the first phase of menopause).

The second phase is the shortest phase of menopause and only lasts about three years on average. In this phase you will feel the most physical changes, because now the estrogen levels are also falling more and more. The brain registers the falling hormone levels and tries with all its might to stimulate the ovaries to produce hormones. This can be clearly seen in the blood from the FSH value (follicle stimulating hormone), which increases significantly towards the end of the second phase. This hormonal tour de force can often cause estrogen levels to rise really high, only to then plummet again in the second half of the cycle. This rollercoaster ride of hormone levels then causes typical menopausal symptoms in many women, which can be unpredictable.

In addition, the effects of testosterone can become more dominant due to the drop in progesterone and estrogen. Although testosterone is a male hormone, it is also present in the female body. Under the influence of testosterone, many women become more assertive during the menopause, can set themselves apart better, no longer have to please everyone at any price and stand up for themselves more.

In the third and last phase, estrogen and progesterone levels are at their lowest and the turbulent years of the hormone roller coaster ride are over. Many women feel better again during this phase. However, if health problems do occur in the postmenopause, then it usually has other causes such as chronic inflammation and the associated increased cortisol and insulin levels, disorders of the intestinal microbiome, lack of nutrients and exercise or pollution.

When is menopause the worst?

Most women perceive late perimenopause as the worst phase of menopause. Because in this phase the most extreme hormonal changes take place in the body, which bring with them many complaints. This is usually exactly the year before the final menopause occurs.

When is the peak of menopause?

The peak of the menopause heralds the last menstrual period. A year after the last menstrual period, it is fairly safe to say that the woman is in menopause and has thus reached the peak of menopause. Women are on average 53 years old when menopause begins.

Also check my podcast interview with Angela Sido: “The Menopause Essential Oils Success”.


increase low progesterone naturally

How long does menopause last?

The entire hormonal change of your menopause takes between 10-15 years. The period from the first phase until women reach menopause (last menstrual period) is between 5-12 years.

Menopause despite hysterectomy?

In most women who have had a hysterectomy, the ovaries remain intact and continue to produce hormones, such as estrogen and progesterone. Therefore, even if your uterus had to be removed, the typical menopausal symptoms can occur. In most cases, however, the age shifts somewhat and women without a uterus often enter menopause earlier.

In the case of a total hysterectomy (including the ovaries), menopause begins immediately after the operation – regardless of age. In this case, women often experience significantly more severe symptoms because the drop in hormones is very extreme.

How can I find out what phase of menopause I am in?

1. Document your period:

While you’re still on your cycle, you should document your monthly period. This will help you recognise when your cycle is shortening or becoming more irregular.

2. Document your symptoms:

Keep a journal of what types of symptoms you are experiencing and how long they last. The documentation allows you to better understand whether your symptoms are changing, staying the same, or getting worse and whether they could be related to external influences such as diet, stress or sleep.

3. Do a hormone test:

Gynecologists often use a blood test to determine the anti-Muellerian hormone, which can provide an indication of the egg cell reserve and thus conclusions about the status of your menopause. Important note: However, the AMH test is not reliable for younger women who may still want to have children.

Of course, one could also have the estrogen, progesterone and testosterone levels determined. But keep in mind that there is quite a hormonal chaos during menopause. Therefore, hormone tests are only a snapshot and are not suitable for determining the specific phase of menopause.

Conclusion on the phases of menopause:

Of course, it is interesting to know what phase of menopause you are in. However, I have found that your lifestyle, your habits, the quality of your sleep, the amount of exercise, your diet and your inner attitude have a major impact on when menopause begins and, above all, how it progresses.

Studies examining the living conditions of women in indigenous peoples have clearly shown that our modern lifestyle has a significant influence on the severity of menopausal symptoms. That means you don’t have to be the victim of your hormones and expose yourself to the hormonal rollercoaster ride.

It is up to you to shape your diet, your stress levels and your lifestyle in such a way that you get through the menopause harmoniously and enjoy this new, powerful phase of life and use it for your personal development.

Take a look at my online group program Hormone Thrive and discover how you can balance your hormones with the help of Ayurveda, building healthy habits and the best support from other women under my guidance.


7 Tips to Increase Low Progesterone Levels Naturally

7 Tips to Increase Low Progesterone Levels Naturally

Progesterone levels naturally decline with age

Progesterone is often the first hormone that starts to decline during menopause. The level of progesterone naturally drops in women in their 40s, which is one reason why women of this age experience symptoms such as: low libido, hot flashes, depression, anxiety, menstrual cycle absence and sore breasts, to name a few. 

However, the symptoms of low progesterone are already affecting many younger women and even teenagers today. We will explore now the symptoms and reasons of low progesterone levels and why yours it is so important even if you don’t want to have children and how you can increase it naturally.

Symptoms of low progesterone

You can treat a progesterone deficiency naturally. But how do you know if you’re even affected? The symptoms of a progesterone deficiency can vary:

  • Low libido
  • Sleep disorders
  • PMS* and mood swings
  • Fibroids or cysts
  • Anxiety and depressive moods
  • Hot flashes
  • Spotting in the second half of your cycle
  • Heavy painful menstrual bleeding
  • Menstrual cycle less than 23 days or longer than 34 days
  • Irregular Cycles
  • Luteal phase (between ovulation and period) less than 9 days
  • Infertility 
  • Miscarriage in the first trimester
  • Premenstrual headaches and migraines
  • Swollen and painful breasts
  • Cycle has become shorter or significantly longer
  • Weak bladder

*PMS: Premenstrual syndrome from 4 – 14 days before the period with insomnia, muscle and joint pain, pimples, abdominal cramps, indigestion, chest pain, depression and tearfulness.

Why are healthy progesterone levels so important?

While the hormone estrogen dominates the first half of the cycle and builds up the lining of the uterus and triggers ovulation, progesterone is dominant in the second half of the cycle. After ovulation, the so-called corpus luteum is formed in one of the woman’s two ovaries in the second half of the cycle. This produces progesterone and is along with estradiol one of the most important sex hormones in women. It ensures that the egg cell can nest in the lining of the uterus and that pregnancy is possible.

Did you know that progesterone also

  • ⁣stimulates collagen formation
  • prevents breast cancer⁣⁣
  • reduces inflammation
  • promotes sleep
  • calms the nervous system⁣⁣
  • makes you more stress resistant
  • balances estrogen and prevents PMS symptoms
  • supports the thyroid
  • has a draining effect
  • protects against heart disease⁣⁣

What causes low progesterone levels?

When we enter menopause and the ovaries stop producing progesterone, the adrenal glands continue producing it. The adrenal glands produce the anti-stress hormones adrenaline and cortisol and help regulate several bodily functions including blood pressure, metabolism, and how we react to stress. 

One important thing to mention is that the longer women maintain a healthy menstrual cycle including ovulation and a stable luteal phase, the more balanced the progesterone-estrogen ratio remains in menopause and as fewer menopausal symptoms will occur.

On the one hand, chronic persistent stress leads to functional disorders of the adrenal glands (up to and including so-called “adrenal fatigue”) and also reduces the availability of progesterone. That’s why, supporting healthy adrenal function is, among other things, an essential for women to keep progesterone levels balanced.

And since we need certain macro- and micronutrients and a stable blood sugar level to produce progesterone, nutrition is also the basis for good progesterone levels during our menstrual years and as well in the peri-menopause and post-menopause years. You will receive a few tips on that in a moment.

Besides the absence of ovulation, a too short luteal or corpus luteum phase can lead to low progesterone levels. In addition to that, it is also possible that the corpus luteum does not produce enough progesterone.

However, other factors can also affect your progesterone levels:

  • Chronic high stress level
  • Too much or too little body fat
  • Excessive physical training
  • Age: progesterone levels decrease significantly after age 30
  • Environmental toxins that disrupt the hormone balance
  • Contraceptive pill as it prevents ovulation and stops progesterone production.
  • Liver is overloaded with toxins
  • Obesity and overweight
  • Nutrient deficiencies of macro and micronutrients (explained further below)
  • High prolactin levels outside of breastfeeding
  • Breastfeeding
  • Hypothyroidism (underactive thyroid)
  • Hyperprolactinemia (elevated prolactin)
  • Low cholesterol
  • Luteal insufficiency
  • Imbalanced gut flora
  • Adrenal function is disturbed
  • Chronic emotional stress like persistent worry, etc.
  • Physical stress such as excessive training, autoimmune diseases, dieting, underweight or overweight, lack of sleep, etc. as it leads to high levels of cortisol and the production of fewer sex hormones including progesterone.
  • PCOS* is also associated with a progesterone deficiency

*PCOS: Polycystic ovary syndrome as the most common hormonal disorder in young women with missed or infrequent periods, altered ovaries and increased male hormones.

wrong diet low progesterone

Can the wrong diet produce progesterone deficiency?

There can be multiple reasons for low progesterone and the wrong diet can contribute to a progesterone deficiency like:

  • Estrogens in animal products from conventional farming
  • Xenoestrogens (hormone-active substances)
  • Nutrient deficiency e.g. magnesium, vitamins A, B6, C, zinc, etc.
  • Diet poor in carbohydrates, proteins and healthy fats

But there are ways to treat your low progesterone naturally. Since there are no side effects, it is definitely worth trying them. So that the symptoms of progesterone deficiency no longer torment you.

Can you treat low progesterone naturally?

Yes you can! There are many ways to naturally support healthy progesterone levels. But the first and most important question that every woman needs to ask herself is: Why are my progesterone levels so low in the first place?

Our goal is always to correct the root cause(s) of the deficiency and not just the symptoms. Otherwise you won’t have lasting and profound healing. Attempts to balance hormone levels with progesterone creams or capsules are not a long-term solution and often have side effects.

They don’t fix the actual problem that the body doesn’t manage to produce enough hormones itself. And in most cases, the hormonal problems don’t go away (sometimes they even get worse) – even if it’s often shown that way.

Therefore, first try to find out what could promote lower progesterone levels in you and start there. If necessary, further medical tests and diagnostics are also useful, e.g. to rule out hypothyroidism.

increase low progesterone naturally

7 Tips to Treat Low Progesterone Naturally

Based on the factors that can trigger a progesterone deficiency, you can already start implementing the first steps that will help you to support your progesterone production.

In order to produce progesterone, the body primarily needs the right building blocks – i.e. micro and macronutrients and a stable blood sugar level. You can do that through diet. On the other hand, the body only produces enough sex hormones if it can be sure that there is no danger. Therefore, stress reduction is the second most important pillar when we want to treat progesterone deficiency naturally.

1. Calm your nervous system

Persistent stress is one of the main reasons for low progesterone levels. In the so-called fight or flight mode, the body releases stress hormones like cortisol that prevent ovulation or egg maturation and thus prevent healthy progesterone levels. That is why ⁣stress reduction, relaxation and a positive attitude to life are also an extremely important pillar for treating a progesterone deficiency naturally.

2. Evening Primrose

Evening primrose can have a positive effect on both estrogen and progesterone deficiency and stimulate ovulation. Particularly evening primrose oil is suitable. But you can also sprinkle the tasty seeds on your food.

3. Chaste tree can help

Chaste tree berry is a medicinal plant that can reduce elevated prolactin levels, stimulate luteinizing hormone (LH), promote optimal development of the corpus luteum, lengthen the luteal phase and thereby support progesterone production. See a practitioner to advise you on it.

4. Reduce or avoid coffee and alcohol

Caffeine and alcohol can stimulate the adrenal glands to release stress hormones and affect blood sugar levels – both at the expense of your progesterone levels. In addition, caffeine (like alcohol) can impair the breakdown of estrogen in the liver, so that estrogen dominance can be increased which decreases progesterone levels.

5. Take sufficient micronutrients

that support your progesterone production like:

  • Vitamin C contained in kiwi, strawberries, oranges, papaya or broccoli.
  • Magnesium is found in cashew nuts, green leafy vegetables such as kale and chard, pumpkin seeds, legumes, cocoa, mackerel or brown rice.
  • Zinc e.g. from meat, poultry, nuts and seeds, oysters, shrimp, liver.
  • Vitamin E contained in: sunflower seeds, almonds, hazelnuts, avocado, red pepper, pumpkin, asparagus, pumpkin, broccoli and mango.
  • Vitamin B6 e.g. in salmon, tuna, bananas, spinach, walnuts, beef, chicken, sweet potatoes, beans and plums.

6. Eat enough healthy fats

Eat healthy fats every day because they support ovulation and progesterone production. Sources of healthy fats include avocados, coconut oil, eggs, grass-fed butter, ghee, deep-sea fish, and olive oil.

7. Maintain a healthy body weight and adequate calorie intake

In women there is a close connection between weight, body fat percentage and hormonal balance.

It often happens that women miss their periods if they eat too little or lose a lot of weight, e.g. due to one-sided low-calorie diets or because of eating disorders – often in combination with a high level of exercise.

Menstruating women should consume at least 2,000 calories per day to maintain levels of their sex hormones, including estrogen, progesterone, or testosterone.

But being overweight can also disrupt the balance of sex hormones. Because body fat produces estrogen, high levels of body fat can contribute to estrogen dominance and upset the estrogen-progesterone balance.

Some final words …

You have many options to treat your progesterone deficiency naturally with the right diet and lifestyle. Avoid strict diets, excessive sport and processed foods. A fresh and varied diet provides you with important nutrients that your body needs to function well.

Get your Free 7-day Course

Ayurvedic Wisdom for a

  • stronger digestive system
  • deeper sleep
  • faster metabolism
  • healthier immune system
  • faster weight loss

You have successfully signed up!