Have you been feeling like you're on a hormonal rollercoaster lately? Between sudden mood swings, stubborn weight gain, and low energy, it can feel like your body’s playing tricks on you. But guess what? You're not alone—and there are ways to manage these changes and feel more like yourself again (pinky promise)!

So let’s break down what’s going on with your hormones during menopause and, more importantly, what you can do to take back control. Because the more you know…

What Causes Hormonal Fluctuations During Menopause?
As you transition through menopause, your hormone production—especially estrogen and progesterone—starts to drop off. This gradual decline creates an imbalance that can wreak havoc on your body.

You might experience weight gain that seems to come out of nowhere (boy did I), mood swings that catch you off guard (sorry fam), and a host of other frustrating symptoms.

Why does this happen? Well, as your ovaries produce less estrogen and progesterone, your body struggles to maintain its usual balance. Your body LOVES to be in balance (called homeostasis) and these fluctuating hormone levels can lead to those unwelcome changes you’ve been noticing.

Key Hormones Affected by Menopause
Let’s take a closer look at the major hormones impacted during menopause and how they affect your weight, mood, and overall health:

Estrogen:
- Weight: As estrogen levels drop, your body tends to store more fat, especially around the belly. This is why you might notice that stubborn midsection weight creeping up.

- Mood: Estrogen also plays a key role in producing serotonin—the “feel-good” hormone. When your estrogen dips, it can lead to mood swings, irritability, and even feelings of depression.

Progesterone:
- Weight: Lower progesterone levels often lead to bloating and water retention, which makes weight management even trickier. When I was in the midst of perimenopause, I could bloat around 5lbs OVERNIGHT.

- Mood: If you’ve been feeling anxious, restless or having trouble sleeping through the night, that’s likely due to low progesterone, which is tied to feelings of calm and relaxation.

Testosterone:
- Weight: Testosterone helps maintain muscle mass, and as levels decrease, your metabolism slows down. This makes it easier to gain weight and harder to lose it.

- Mood: Lower testosterone can also leave you feeling more fatigued and less motivated, which is why you might be experiencing lower energy levels and even a dip in libido (but feeling bloated and moody can also dip that libido - just saying).

How Hormonal Fluctuations Impact Your Body
Beyond weight and mood, these hormonal changes can cause a range of symptoms that may feel overwhelming:

Weight Gain:
With your metabolism slowing and your body storing more fat, especially around the abdomen, weight gain becomes almost inevitable without the right strategies.

Mood Swings:
When estrogen levels drop, your serotonin production drops too (this is your happy hormone). This leads to those emotional ups and downs that can make you feel like you’re on an emotional rollercoaster.

Other Symptoms:
You may also experience hot flashes, trouble sleeping, and fatigue. All of these are connected to hormonal changes and can make it even harder to manage your mood and weight.

There are also a ton of other symptoms that many people don’t realize are connected to our hormone fluctuations in menopause (like heart palpitations and tingling fingers). I did a video in the group earlier this year on them.

[POST “HORMONE VIDEO” into The Self-Sabotage Community and I’ll tag you in the video so you can learn more and be better prepared.]

Actionable Tips to Manage Hormonal Fluctuations
So, what can you do about it? Here are some practical steps you can start taking today:

1. Eat a Balanced Diet:
Focus on hormone-balancing foods like healthy fats (avocados, nuts), lean protein (chicken, fish), and fiber-rich foods (whole grains, fruits, and veggies). These help stabilize your energy and mood.

Try to limit processed foods, sugar, and refined carbs. They can cause blood sugar spikes, which make mood swings and hot flashes worse and contribute to weight gain.

2. Get Moving:
Strength Training: Adding strength training to your routine can help you maintain muscle mass and boost your metabolism.

Cardio & Yoga: Cardio activities like walking or cycling, and yoga, can help boost your mood by increasing serotonin levels (your happy hormone) and reducing stress.

3. Improve Sleep:
Create a consistent sleep routine, limit screen time before bed, and practice relaxation techniques like deep breathing or meditation to help you sleep better (and reduce cortisol). Better sleep can make a huge difference in your energy levels and mood!

4. Manage Stress Mindfully:
Stress makes everything harder! Try mindfulness practices, meditation, or even simple breathing exercises to help manage daily stress.

When I get stressed I like to practice a 5-5-7 breathing technique. It’s simple. Breathe in for 5 counts through your nose, filling your belly. Hold the breath for 5 counts. Then exhale for 7 counts through your nose bringing your belly button toward your spine. Do it at least 10 times.

This can ease the severity of your menopausal symptoms and reduce stress significantly.

Mindset and Habit Change Tips
I know it can be tough to stick to these changes when excuses or old habits keep creeping in. Here are a few ways to break through that resistance:

Challenge the Excuses:
“I’m too busy to exercise” or “Healthy food is too expensive.” Sound familiar? Start with baby steps, like a 10-minute walk or prepping a couple meals on Sundays. Every little bit counts!

Reframe Your Mindset:
Instead of focusing on “I can’t control my hormones,” shift your thinking to “I can take small steps every day to feel better.” Your hormones may be fluctuating, but your healthy choices are still powerful.

Build Consistency:
Start with one small change, like swapping out your sugary snack for a handful of nuts, or doing 10 minutes of strength training twice a week. Consistency is the key to making real progress!

Positive Self-Talk:
Remind yourself daily, “I am taking steps to feel better and balance my hormones.” Celebrate the small wins—because they matter!

​Menopause is a challenging time, no doubt, but you have the power to reduce its impact with small, consistent steps. These hormone-related changes may be out of your control, but the actions you take today can make a big difference in how you feel tomorrow.