HOW I HANDLE HORMONAL FLUCTUATIONS WITHOUT LOSING MY MIND
HEY LADIES, IT’S YOUR GIRL TOTALBODYCARLY and let’s be real, hormones can throw us for a loop.Especially in your 30s, 40s and 50s.
You wake up feeling great one day, then the next, your energy crashes, cravings spike, and you’re wondering if it’s the full moon or your hormones running the show. I’ve been there and instead of fighting my body, I’ve learned to work with it.
This phase of life isn’t about surviving your hormones; it’s about understanding them, respecting them, and adjusting like the powerhouse you are.
Here’s how I handle hormonal fluctuations without losing my mind or my momentum.
1. TRACK YOUR CYCLE
Awareness is everything. I used to just power through and wonder why some weeks I felt amazing and others I felt like I was dragging myself through mud.
Now? I track. I pay attention to how I feel, when energy dips, when cravings hit, and how my sleep changes.
During my follicular phase (right after my period), I’m energized - that’s when I lift heavy and push my workouts. But during my luteal phase (the week or two before my period), I dial it down a little - more walking, mobility, lighter training and rest.
When you know your body’s rhythm, you stop fighting it and start flowing with it.
2. PRIORITIZE PROTEIN & FAT
When hormones shift, blood sugar balance becomes non-negotiable. The ups and downs are what trigger cravings, fatigue, and mood swings.
So I double down on protein - every meal, every day and make sure I’m getting healthy fats from things like avocado, olive oil and nuts. These stabilize my blood sugar, keep me satisfied, and help regulate hormones naturally.
And let’s be honest - a balanced plate beats a bag of chips and regret every time.
3. MANAGE STRESS
Listen… cortisol is sneaky. It’s the hormone that spikes when we’re overworked, under-rested, or overwhelmed and it can undo so much progress if you let it.
I’ve learned that managing stress is just as important as managing macros. I protect my peace like it’s part of my program, because it is.
That means saying no when I need to, setting boundaries, meditating, taking walks, unplugging from social media, or simply sitting in quiet. Whatever helps me stay centered.
Low stress = better sleep, better recovery, better results. Period.
4. REST WHEN YOU NEED TO
This one took me a while to learn. I used to think pushing through meant I was “strong.” But pushing through burnout doesn’t earn you progress - it delays it.
When your hormones are fluctuating, recovery matters even more. Some days your body just needs rest and that’s not weakness, it’s wisdom.
Rest days are growth days. Take them.
5. ADAPT, DON’T QUIT
When you hit a rough hormonal patch - maybe you’re bloated, moody, low-energy - don’t throw in the towel. Adjust.
Shorten your workouts. Swap cardio for yoga. Eat nourishing foods instead of reaching for comfort ones. Give your body what it’s asking for - not punishment, but support. Flexibility is strength. Your body isn’t broken; it’s communicating. Listen to it. Hormones can make things unpredictable, but they don’t define your progress. You define that.
The goal isn’t perfection - it’s balance. The more you understand your body, the more empowered you become to lead it through every phase of life. You’re not at the mercy of your hormones - you’re mastering them.
- TOTALBODYCARLY
