How your hormones affect your brain
—And what you can do about it
I remember the first time I realized my brain felt different at certain points in my cycle. Some days, I was laser-focused and full of creative ideas. Other times, I struggled to find the right words or felt more emotional than usual. I used to brush it off as “just hormones,” but the more I learned, the more I realized something huge:
And guess what? Science is finally catching up to what so many of us have intuitively known. Recent neuroimaging studies have uncovered just how much hormonal fluctuations affect brain function, cognitive performance, and emotional well-being throughout the menstrual cycle [1][2].
Let’s break it all down—and most importantly, let’s talk about what you can do to work with your cycle, not against it.
Your Brain on Your Cycle: What Science Says
For years, the conversation around the menstrual cycle has been solely about reproduction. But research now shows that hormonal shifts affect brain activity, neural connectivity, and even the way our brains process information and emotions.
Another systematic review of neuroimaging research confirmed that these changes aren’t just in our heads (literally!). It showed that estrogen and progesterone influence different regions of the brain, particularly the hippocampus (memory and learning) and the amygdala (emotions and stress response) [2]. This means that throughout the month, your cognitive abilities, emotional resilience, and even stress responses naturally shift depending on your cycle phase.
How to Work With Your Cycle, Not Against It
Instead of fighting these natural changes, what if we leaned into them? Understanding how your brain changes throughout your cycle allows you to optimize your lifestyle, nutrition, and habits to match your hormonal landscape.
Here are some ways to sync your lifestyle with your cycle for better brain and hormonal health:
1. Optimize Your Productivity Around Your Cycle
Follicular & Ovulatory Phase (Days ~6–15): Estrogen is rising, and brain activity is at its peak. This is the time for deep work, creativity, problem-solving, and social events. Use this phase to start new projects, have important meetings, and challenge yourself mentally.
Luteal Phase (Days ~16–28): As progesterone rises, you might feel more introspective and emotionally aware. Focus on completion, organization, and self-care. Prioritize restorative activities, like journaling and deep work that doesn’t require high-energy brainstorming.
2. Support Your Brain with Nutrition
Eat estrogen-supporting foods like flaxseeds, cruciferous veggies (broccoli, kale), and fermented foods during the follicular phase to help metabolize estrogen effectively.
Increase healthy fats (avocado, nuts, salmon) and magnesium-rich foods in the luteal phase to support progesterone and reduce PMS symptoms.
Support brain function with omega-3s, dark chocolate, and green tea throughout your cycle.
Want to Take Control of Your Health? Join My Course Before Enrollment Closes!
Understanding your brain and hormones is a superpower—but the key is knowing how to apply it to your daily life.
In my ‘Upgrade Your Health’ course, you’ll learn:
✅ How to balance hormones naturally using nutrition, movement, and cycle syncing
✅ The science of brain and hormone health, so you can stop feeling like a prisoner to your cycle
✅ Practical tools for reducing stress, improving sleep, and supporting your gut-brain axis
Enrollment is closing soon—join now to start optimizing your health!
🔗 Sign Up Before Enrollment Closes!
Final Thoughts: Your Cycle Is Your Superpower
For too long, we’ve been told to ignore our cycle or push through symptoms like brain fog, fatigue, and mood swings. But the truth is, your menstrual cycle is giving you valuable information about your body and brain every single month.
So the next time you notice a shift in your focus, emotions, or energy levels, pause and check in. It’s not random. It’s science. And it’s time we start using it to our advantage.
References
[1] Avila-Varela, D. S., Hidalgo-Lopez, E., Dagnino, P. C., Acero-Pousa, I., Del Agua, E., Deco, G., Pletzer, B., & Escrichs, A. (2024). Whole-brain dynamics across the menstrual cycle: the role of hormonal fluctuations and age in healthy women. Npj Women S Health, 2(1). https://doi.org/10.1038/s44294-024-00012-4
[2] Dubol, M., Epperson, C. N., Sacher, J., Pletzer, B., Derntl, B., Lanzenberger, R., Sundström-Poromaa, I., & Comasco, E. (2020). Neuroimaging the menstrual cycle: A multimodal systematic review. Frontiers in Neuroendocrinology, 60, 100878. https://doi.org/10.1016/j.yfrne.2020.100878