Hormone hacking is the secret to getting more energy, says expert. This is how you do it
Syncing with your menstrual cycle could revolutionise your life. For centuries, female hormones have been misunderstood, dismissed, and even demonised. Today, most of us still live by systems designed for male hormonal cycles, rather than our own.
The cost of this hormone health gap is manifesting in our bodies. Women consistently report higher levels of fatigue than men. A 2024 survey of 5,000 women found 1 in 4 were feeling job burnout, and alarmingly over 75% of people with autoimmune diseases in the US are women.
Tracking your menstrual cycle is more than a wellness trend – it’s a radical act of self-discovery. It empowers you to understand your shifting energy, mood and productivity on a deeper level. Each phase in your cycle holds a unique power, which you can use as a guide to unlock the potential of your hormones, and work with, rather than against, their tides.
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The hidden history of periods
Menstrual cycles have been shrouded in mystery and shame throughout history. Religious figures once believed menstruation to be a “curse” inflicted upon women for Eve’s transgressions, and the idea of periods as a form of corruption appears in Isaiah’s telling of the Old Testament: ‘we all have become like the unclean, and all our deeds of justice like a menstrual cloth’.
At the core of this long history of misinformation and stigma is one glimmering truth: our menstrual cycles are powerful forces.
This view persisted way into the Middle Ages (5th-14th century). Pliny the Elder wrote that menstruation ‘is productive of the most monstrous effects’, claiming it withered plants, soured fruit and drove dogs insane.
And in the Victorian era, periods became associated with hysteria and madness, leading Dr Jacobi to write in 1868 that ‘at such times, a woman is undoubtedly more prone than men to commit any unusual or outrageous acts.’
At the core of this long history of misinformation and stigma is one glimmering truth: our menstrual cycles are powerful forces. These hormonal phases – though often masked and misunderstood – can, once harnessed, empower us to live more productive and enriched lives.
Gaps in menstrual education
Why do we know so little about the phases of our menstrual cycle? Skimmed over in sex education and biology class, a culture of shame continuously keeps female hormones in the dark.
It’s no surprise hormones are so often cast as the enemy – seen not as a natural rhythm, but a disruptive force. How can we expect to live in harmony with what we barely understand?
Dr Elise Dallas, women’s health GP and menopause specialist at The London General Practice says ‘there’s a clear lack of education around the different phases of the menstrual cycle, largely due to longstanding stigma and cultural taboos that have silenced open discussion in schools, homes, and even healthcare.
‘Most education focuses narrowly on periods and fertility, overlooking the hormonal shifts that influence mood, energy, and cognition throughout the month. Medical research and curricula have historically prioritised male physiology, leaving female hormonal health underrepresented in both science and public discourse. As a result, many women grow up without the language or tools to understand their own cyclical nature.’
A new report from the Higher Education Policy Institute (HEPI) found that only one-third of female students (33%) describe the menstrual cycle education they received at school and college as ‘good’ or ‘very good’, leading many teens to turn TikTok to learn more about their periods.
It’s no surprise hormones are so often cast as the enemy – seen not as a natural rhythm, but a disruptive force. How can we expect to live in harmony with what we barely understand?
It’s a man’s world (hormonally)
Not only are there gaps in menstrual education, but there’s also a lack of recognition in the workplace. The standard 9-5 working day wasn’t designed with the menstrual cycle in mind – it follows male testosterone rhythms.
Testosterone cycles over just 24-hours. Men typically feel energised in the morning, peak in the afternoon, and recharge at night. In contrast, female hormones don’t follow a daily linear path – they shift continuously across a cycle ranging from 21-35 days.
GP and Holistic Doctor, Dr Nirusha Kumaran, a leading medical expert in women’s longevity and hormonal vitality says that one of the biggest myths around our cycle is that hormones only matter for reproductive and sexual health.
‘The truth is that our hormones are chemical messengers that influence almost every system in the body including our brain, gut, metabolism, sleep, and immune system. Similarly, our gut, energy systems, sleep, lifestyle, inflammation and detoxification processes can all impact our hormone levels and how they function in our body.
‘Hormones are central to how we think, feel, and how we perform each day. Hormones are also vital for optimising our health span and longevity. Reducing them to “periods, pregnancy, and menopause” overlooks their true importance in our overall health and wellbeing.’
Understand your cycle
In a world that suppresses information around the menstrual cycle, knowledge is power. The stages of our cycle have a profound impact on our body and mind – research shows that it can literally reshape our brains. So understanding the rhythm of your hormones is the ultimate productivity and wellness hack.
Dr Elise Dallas believes that syncing with our hormonal flow can empower us to live a more balanced life. ‘Emerging evidence shows that hormonal fluctuations – particularly rising oestrogen before ovulation – can enhance memory, focus, and confidence, while the luteal phase may bring lower energy and increased emotional sensitivity.
‘Although formal research on cycle syncing is still limited and mixed, these biological patterns support the idea that understanding and working with your cycle can improve wellbeing and productivity. Experts agree that listening to your body and allowing flexibility in your schedule is helpful, even if rigid syncing isn’t necessary for everyone.’
We are not just hormonal during our period, so next time someone asks if it’s your ‘time of the month’, ask them to specify. Our hormones are constantly shifting throughout a menstrual cycle, so once you understand and work with them, you can use your hormones to thrive.
Embrace your inner seasons
Seeing the four stages of your cycle as inner seasonal changes helps you move through them with ease and understanding.
Think of it like planning around the weather. You wouldn’t book a camping holiday in the dead of winter or wear a woolly turtleneck on the sunniest day of the year, so similarly planning around your internal seasons can prevent you from getting caught in a hormonal storm.
Winter aka Menstrual phase
Your menstrual phase marks the winter of your cycle – oestrogen and progesterone hit an all-time low as the uterine lining sheds. Listen to your body when exhaustion and malaise take hold and slow down. Prioritise rest, recuperation and nourishment for healthy hormonal renewal.
You may be feeling more introverted, so see it as a time for introspection and restoration. Block out a few days to chill and focus on yourself, setting your intentions for the month ahead.
Great time to: binge your favourite TV shows, practice selfcare and indulge in comforting yet nourishing foods.
Spring aka Follicular phase
Fresh out of hibernation, the ovarian follicles begin to bloom in preparation for ovulation, and rising oestrogen levels lifts energy, sharpens focus and sparks inspiration.
The follicular phase is a time of new beginnings and initiation, perfect for channelling your rising energy into self-development, creativity and tapping into your potential.
Great time to: brainstorm, plan social gatherings, schedule meetings and pick up a new hobby.
Summer aka Ovulatory phase
Picture your ovulatory phase like a peak summer’s day – the sun is shining, and life feels effortlessly glowy. Throughout the menstrual cycle, hormones have been building to this crescendo of energy, productivity and joy.
Your dominant follicle is ovulated, and the egg is released ready to be fertilised, so now biology wants you to be noticed, and a surge of oestrogen works as your ultimate “wing woman”. Libido is high and confidence is through the roof, making you better at communicating – it is the perfect time to express yourself.
Great time to: take part in high intensity exercise, go on a date, lead a presentation, or even host a party!
Autumn aka Luteal phase
After the height of ovulation, it’s time to come back down to earth. During your inner autumn progesterone and oestrogen start to drop off, and metabolism speeds up.
You’re more sensitive, but also hyper focused on details – so be more patient with yourself. Lean into your vulnerability and understand that although your hormones may lead to agitation, self-doubt and lower resilience, they can also support intuition and reflection.
Great time to: journal, read, go on a walk in nature, practice yoga and mindfulness.
Your cycle is a superpower
Tuning into our internal seasons helps us channel our energy and emotions with intention, fostering genuine self-expression. Feeling failed by the education system, Lucy Peach, author of Period Queen: Life hack your cycle and own your power all month long felt compelled to shift the narrative from shame to pride and liberation.
‘The richer story, the one about how our cycle shapes our psychology, creativity, and sense of self, has been left untold because it doesn’t serve a system that rewards constant output.
‘Ironically, in the long run, your output or your gifts to the world, will be all the more richer for you having made friends with your nature. We aren’t just valuable when we’re pre-ovulatory and outwardly kicking ass. Good things happen when we rest, when we tune in to our deep desires, when we reflect and go gently, at least some of the time. Reclaiming this knowledge is both deeply personal and inherently political.’
Know your flow
Though our hormonal patterns are predictable, no cycle is the same every month and our phases are constantly in flux, so tracking them is the best way to ensure alignment.
Phase app is the world’s first cycle syncing productivity tool for women. Described as ‘Grammarly…but for your hormones’, you can add Phase to your browser to integrate your hormonal fluxes into your schedule.
Georgie Powell, CMO at Phase says the app helps women reclaim balance and control in the workplace.
‘Shaping schedules to align with biological rhythms allows women to match daily tasks to their strengths, reducing friction and improving efficiency. This approach directly supports mental health and wellbeing by preventing chronic overexertion and burnout.
‘Aligning work, rest, and priorities to the natural phases of the cycle helps women optimise focus, creativity and resilience. For instance, high-energy tasks can be scheduled around ovulation, while reflective, strategic work may be best suited to the luteal phase.’
Pushing against our hormones leaves us depleted, causing brain fog, low mood as well as mental and physical exhaustion. Understanding your hormones lets you stop resisting yourself and start working with your biology.
Georgie Powell says ‘research shows that 81% of women report decreased productivity due to their cycle. By harnessing strengths rather than fighting fluctuations, cycle syncing reduces stress, supports sustainable productivity and helps to prevent burnout.’
By syncing with your cycle, you turn your hormones into assets rather than obstacles. Tapping into the natural shifts in energy and mood throughout your menstrual cycle deepens your connection to yourself – empowering you to live a more productive, intuitive and authentic life.
Dr Amina Hersi’s hormone hacks for more motivation
During your inner-winter and autumn you are functioning with lower energy levels and mood. Practice these hormone hacks to boost productivity and wellbeing.
1. Get outside first thing
Morning light resets your body clock. Just ten minutes outside within an hour of waking boosts alertness and supports better sleep later.
2. Harness dopamine
Break big tasks into smaller ones. Every ticked box gives your brain a reward hit. Pair boring jobs with a small treat — coffee, music, a walk.
3. Ride your cortisol wave
Tackle your hardest work in the morning when cortisol is naturally higher. Save admin or lighter work for later.
4. Tap into adrenaline (sparingly)
Use short deadlines or the Pomodoro technique (25 minutes on, five minutes off). Brisk walks or even a splash of cold water can give a quick reset.
5. Look after serotonin
Social connection, a protein-rich lunch, and a lunchtime walk in daylight all support serotonin and mood stability.
6. Beat the post-lunch slump
Balance carbs with protein, fibre and healthy fats. A short walk after eating smooths out blood sugar and steadies energy.
7. Protect melatonin (and support it with magnesium)
Dim lights in the evening, cool your bedroom slightly, and keep a regular sleep pattern. I also find magnesium in the evening makes winding down easier.
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