Hormone Head Games (and How to Win) // Part 2

Episode 2: The Mental Side of Estrogen & Progesterone

Your hormones don’t just shape your cycle—they shape your mind. In this episode, we’re digging into how estrogen and progesterone impact mood, memory, motivation, and mental health, and what you can do about it.

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What You’ll Learn in This Episode

1. How Estrogen & Progesterone Affect the Brain

• Estrogen boosts serotonin and dopamine, supporting mood, memory, and cognition. Low levels? Think irritability, brain fog, mood swings, and focus struggles.

• Progesterone has calming, GABA-like effects that regulate anxiety and sleep. When levels dip, anxiety and insomnia often spike.

• Fluctuations (like PMS or perimenopause) create emotional reactivity—and some women are more sensitive than others.

2. Why This Feels So Hard

• Cyclical mood swings, irritability, and brain fog

• PMS and PMDD challenges

• Perimenopause mood dysregulation and midlife depression risk

• Sleep disruptions that worsen mood and focus

3. The “ALIFE” Framework (Episode 1 Refresher)

• A – Adapt Stress: Cortisol throws hormones off rhythm.

• L – Love Your Liver: Cruciferous veggies + hydration help clear excess hormones.

• I – Increase Awareness: Track your cycle and mood, sleep, energy.

• F – Fuel for Balance: Protein, fiber, and healthy fats stabilize blood sugar.

• E – Embrace Sleep: Non-negotiable for hormone harmony.

4. Actionable Strategies from a Clinical Perspective

• Track & Monitor with Intention: Chart mood, cravings, sleep, and energy with your cycle to spot patterns.

• Micronutrients that Matter:

  • Omega-3s (EPA/DHA) → serotonin support

  • B vitamins (especially B6) → neurotransmitter synthesis

  • Magnesium → calms the nervous system & eases PMS irritability

  • Tryptophan → serotonin precursor (turkey, eggs, nuts)

  • Iron & Zinc → energy, brain clarity, progesterone support

• Balancing Estrogen:

  • Boost when low: phytoestrogens (flax, soy), adequate calories, micronutrients

  • Bind excess when high: cruciferous veggies, fiber, probiotics for gut health

• Lifestyle Levers:

  • Balance blood sugar → stable mood

  • Manage stress → keep cortisol from hijacking sex hormones

  • Move daily → serotonin boost & hormone metabolism

  • Prioritize sleep → keeps the whole hormone orchestra in sync

5. When to Ask for Help If mood swings, anxiety, or depression become debilitating or interfere with daily life, it’s time to bring in professional mental health support alongside nutrition and lifestyle strategies.

Key Takeaway

You don’t have to be at the mercy of your hormones. With the right nutrition, awareness, and lifestyle tools, you can work with your cycle instead of fighting against it. This is Empowered Eating in action: where science, biofeedback, and your values intersect so you can feel like yourself again.

🎧 Tune in to learn how to nourish both your body and your mind—because your hormones may fluctuate, but you don’t have to feel out of control.