Free Yourself from Fatigue During Menopause
Fatigue during menopause isn’t just “feeling tired.” It’s the bone-deep, can’t-think-straight, running-on-empty kind of tired that doesn’t go away after a nap. And if you're in perimenopause or postmenopause wondering why you feel so wiped out—even when you’re doing “all the right things”—you’re not alone.
The truth? Fatigue during menopause is incredibly common. But that doesn’t mean it’s your new normal. You can feel energized again—you just need to work with your hormones instead of pushing against them.
Let’s talk about why this happens and, more importantly, how to fix it.
What Causes Fatigue During Menopause
Hormonal changes—especially declining estrogen and progesterone—impact almost every system in your body. Your energy levels, sleep cycles, metabolism, and even how your cells create energy (hello, mitochondria!) are all influenced by these shifts.
Here’s what’s often happening behind the scenes:
Cortisol chaos: As estrogen declines, your body becomes more sensitive to stress. This leads to cortisol spikes and crashes that leave you feeling wired and tired.
Sleep disruption: Hot flashes, night sweats, anxiety, and hormonal imbalances can all sabotage your sleep—robbing you of true rest.
Thyroid sluggishness: Estrogen plays a role in thyroid function. When it drops, thyroid activity can slow down, contributing to fatigue and brain fog.
Low energy availability: Many women unknowingly eat too little—especially protein and carbs—leading to chronic underfueling. Your body can’t run without enough fuel.
Mitochondrial slowdown: These tiny powerhouses in your cells need the right stimulus (like strength training and proper nutrients) to stay efficient.
The result? You wake up tired, drag through the day, and feel too exhausted to work out—even though you know movement would help.
5 Ways to Beat Fatigue and Boost Energy During Menopause
I’ve been through this personally, and I work with women every day who are navigating this exact season. The good news? Small changes can create big shifts.
1. Start Your Day with Protein + Smart Carbs
Your first meal of the day sets the tone for blood sugar, cortisol rhythm, and energy production. When you wake up and only have coffee (been there), your body spikes cortisol without any real fuel to use.
Try this instead:
30–40g of protein + fiber-rich carbs + healthy fat. Think protein oats, eggs and avocado, or a protein smoothie with berries and flaxseed.
Stable blood sugar = more consistent energy, fewer crashes, and fewer cravings later in the day.
2. Strength Train Instead of Overdoing Cardio
Cardio has its place—but if you're always exhausted, long sessions may be doing more harm than good.
Strength training:
Improves insulin sensitivity
Builds mitochondria (your energy factories)
Reduces inflammation
Helps balance cortisol and estrogen
Even just 20–30 minutes, 3x/week can create massive shifts in your stamina and strength.
Need a plan that works? My Meno Core program was built around this exact strategy.
3. Support Your Sleep Like It’s Sacred
You can’t out-supplement or out-hustle poor sleep. If you’re dealing with sleep disruption from night sweats, stress, or hormonal imbalance, you need a nighttime routine that works with your biology.
Here’s what helps:
Magnesium glycinate before bed
Cool, dark bedroom (set the thermostat to 65–67°F)
No screens or blue light 60 minutes before sleep
Deep breathing or journaling to downshift your nervous system
Good sleep = more resilience, better moods, and improved recovery. Make it a priority.
4. Stop Under-Eating (Especially Protein!)
So many women tell me they’re doing everything “right” but still feel awful. When I ask about their food intake, they’re often eating way too little.
Under-eating—especially chronically—can tank your metabolism, disrupt hormones, and make fatigue worse.
Here’s the truth: your body needs fuel to function. This means eating enough calories, prioritizing protein, and not being afraid of carbs—especially if you’re active.
5. Rethink Your Stress Habits
We can’t always eliminate stress, but we can get smarter about how we respond to it. Chronic stress = chronic fatigue. And midlife is already full of responsibilities, transitions, and pressure.
A few tools I use daily:
10-minute reset walks (no phone, just breathe)
Breathwork: Try 4-7-8 breathing for calm
Journaling or gratitude lists to shift your focus
Saying “no” without guilt—it’s a skill worth mastering
Your nervous system is the command center for your hormones. When it feels safe, your energy flows more freely.
Bonus Tip: Add Strategic Supplements
I’m a food-first kind of girl, but some supplements can truly help, especially when your system needs support.
For fatigue, I love:
Magnesium glycinate for sleep and stress regulation
A high-quality B-complex to support cellular energy
Adaptogens like ashwagandha or rhodiola (as tolerated) to support adrenal health
As always, check with your healthcare provider before adding new supplements.
You Don’t Have to Push Through the Exhaustion
If you’ve been dragging yourself through the day, skipping workouts, surviving on caffeine, and wondering where your motivation went—it’s not your fault. Your body is working hard to adapt to change. It needs support, not shame.
That’s why I created the Lady Warrior Meno Core program—to help women like you get your strength, energy, and confidence back using science-backed, hormone-friendly methods.
💪 Ready to go from depleted to energized?
👉 Boost Your Energy with Meno Core →
