Why Your Hormones Are Controlling Your Energy (And What to Do About It)

Ever hit that 2pm wall where your brain fog rolls in, your patience drops to zero, and you’d trade just about anything for a nap and a quiet house?

Here’s the thing - it’s not just in your head. It’s your hormones running the show.

How Hormones Rule the Energy Game

Your body is basically a symphony of hormones, and when they’re in balance, everything flows. In your 20s and early 30s, your hormones are usually working in your favor - even if you skip sleep or live on coffee. But as you move into your 40s, estrogen and progesterone naturally shift, stress takes a bigger toll, and your metabolism isn’t as forgiving. The result? That 2 pm wall gets taller and tougher to climb over.

The good news: you’re not stuck with it. Small daily shifts can teach your hormones to work with you instead of against you.

• Estrogen & Progesterone: These two work together to help regulate mood and energy. When they dip or get out of sync (hello perimenopause), you can feel irritable, exhausted, or like you’re riding a mood-swing rollercoaster.

• Cortisol: This one is supposed to wake you up in the morning and help you power through the day. But stress, poor sleep, or just “mom life” can throw it off, leaving you with a mid-afternoon crash or late-night wired-but-tired syndrome.

• Insulin: Spikes and dips in blood sugar from quick snacks (think pretzels, granola bars, or your kiddo’s leftover mac & cheese) can send your energy on a wild ride. The result? Energy highs and lows, brain fog, irritability, and that “ugh, why can’t I just feel like myself?” vibe.

So What Can You Do?

Here are a few shifts that can make a big difference:

1. Eat Protein First – Starting your meals with protein helps stabilize blood sugar and keeps your energy steady, rather than crashing an hour later.

2. Morning Movement – A short walk or workout in the morning helps reset cortisol to its natural rhythm - high in the morning, calming down by bedtime.

3. Hydrate Like a Pro – Dehydration sneaks up fast and makes fatigue and mood swings worse. Add lemon, berries, or even a pinch of sea salt to keep water interesting and effective.

4. Plan in Rest – Sounds simple, but giving yourself real downtime signals your body to balance stress hormones instead of running on fumes.

Bonus: Foods That Love Your Hormones (and Your Energy)

Want a little grocery list that works double-duty for energy and balance? Try these:

• Salmon (healthy fats + protein for brain + hormones)

• Leafy greens (magnesium for calm and energy)

• Berries (antioxidants to help reduce stress)

• Pumpkin seeds (zinc for hormone balance)

• Avocado (healthy fats for steady mood and energy)

• Eggs (complete protein + nutrients for hormone production)

Bottom Line

If you’ve been feeling like you’re dragging more often than not, it’s not weakness, it’s not lack of willpower. It’s your hormones shifting, and the good news is, you can absolutely work with them instead of against them.

That’s exactly what I help moms do inside my programs - simple, doable shifts that bring your energy and mood back online so you can feel like you again.

👉 Ready to stop letting hormones run the show? Let’s work together.

💡 Want to reset your energy and feel like yourself again? Download my free 1-page Hormone & Energy Reset Checklist here!