How Your Hormones Affect Your Energy Levels Across the Month

If you’ve ever wondered why some days you feel focused and energised and others feel heavier, flatter or more draining, your hormones might be the reason. Hormones affect your energy levels far more than most people realise, and these shifts are especially noticeable across the menstrual cycle. Understanding how hormones affect your energy levels helps you plan your month with more clarity and less frustration.

Hormones don’t fluctuate randomly. They follow a pattern, and the more you understand it, the easier it becomes to match your routines, workouts and work demands to what your body naturally does well. This doesn’t mean your life has to revolve around your cycle. It simply means you can support yourself in a smarter, more sustainable way.

If you want structured support, you can explore The Hormone Health Blueprint, download the Hormone Health Starter Kit or join the Accountability Club for weekly coaching and gentle accountability. You can also read more about hormones and energy from the NHS and Harvard Health websites.

Why your hormones affect your energy levels differently each week

Your menstrual cycle is divided into four main phases. Each phase brings its own hormonal changes which influence mood, energy, appetite, motivation, sleep and focus. Once you understand how hormones affect your energy levels across these phases, it becomes easier to explain why you feel more capable in one week and more introspective or tired in another.

1. Menstrual phase

Hormones: Oestrogen and progesterone are at their lowest
Common feelings: Lower energy, reduced focus, calmer moods, more need for rest

Low levels of both hormones can make energy feel flatter. Many women find they naturally slow down during this phase and prefer gentler exercise and quieter evenings.

2. Follicular phase

Hormones: Oestrogen rises
Common feelings: Clearer thinking, higher motivation, improved mood, better concentration

As oestrogen rises, so does energy. This is often the week when people feel most capable, productive and socially confident.

3. Ovulation

Hormones: Oestrogen peaks, luteinising hormone rises
Common feelings: High energy, stronger libido, more sociability, sharper focus

This is usually the highest energy point of the month. Many women feel more self assured and more willing to take on challenges during this window.

4. Luteal phase

Hormones: Progesterone rises, oestrogen fluctuates
Common feelings: Lower tolerance for stress, reduced focus, more cravings, disrupted sleep, feelings of heaviness

This is the phase where many people notice their energy dipping or becoming more inconsistent. Understanding how hormones affect your energy levels here can help reduce frustration and improve symptoms like bloating or irritability.

The role of cortisol in day to day energy

Cortisol is your main daytime energy hormone. It helps you wake up, concentrate and respond to daily demands. When cortisol becomes dysregulated from stress, poor sleep or irregular eating patterns, energy becomes less predictable.

You can read the full blog on how cortisol affects your hormones and practical ways to lower it naturally.

How blood sugar affects your hormones and energy

Blood sugar stability is one of the most important factors in maintaining steady energy throughout the month. Sharp rises and crashes in blood sugar can make hormonal symptoms feel more intense. Balanced meals with protein, fibre and healthy fats help regulate blood sugar, which in turn supports smoother hormonal fluctuations.

If you’re unsure how to do this, the blog on how to balance blood sugar for better hormones explains it in detail.

Why some months feel easier than others

Even when your hormones follow the same monthly pattern, several factors influence how you experience each phase:

• Stress levels
• Sleep quality
• Travel or routine changes
• Training intensity
• Caffeine intake
• Nutrition patterns
• Illness
• Alcohol
• Big life events
• Seasonal changes

These can all affect how hormones affect your energy levels and why your month feels different depending on what’s happening in your life.

How to support steady energy across the month

You don’t need to plan your life strictly around your cycle, but paying attention to a few habits can make a noticeable difference.

1. Eat balanced meals

Protein, fibre and healthy fats help stabilise blood sugar and prevent the afternoon crash. Many people under eat protein early in the day, which sets off a low energy pattern later on.

2. Lift weights or build strength in the follicular phase

Higher oestrogen levels often support better strength performance. Taking advantage of this phase can help improve energy across the whole month.

3. Prioritise gentle movement in the luteal phase

Walking, Pilates and yoga can feel much better than intense workouts when progesterone rises. They also help manage cravings and mood changes.

4. Support sleep

Sleep naturally becomes more fragile in the luteal phase. Keeping lights dimmer in the evening, eating your last meal earlier and reducing late night screen time can help.

5. Consider magnesium and omega 3s

These can support nervous system regulation and reduce inflammation. They are also useful when energy feels inconsistent.

6. Plan big tasks for high energy phases when possible

The follicular phase and ovulation often feel most natural for challenging or creative tasks. This doesn’t mean you can’t perform well at other times, but it helps if you have flexibility.

7. Reduce caffeine before lunch

Too much caffeine early in the day can increase cortisol and disrupt your natural energy rhythm.

Long term benefits of understanding your hormonal energy patterns

When you understand how hormones affect your energy levels, you can predict your strong weeks, support yourself through lower energy days and feel more in control of your routine. Many women describe feeling calmer and more grounded when they align their habits with their natural rhythm.

If you want deeper support, you can explore The Hormone Health Blueprint, download the Hormone Health Starter Kit or join the Accountability Club for weekly guidance.