Feeling exhausted, sluggish, and foggy-headed more often than not? You’re not alone. Studies show many women experience a noticeable dip in energy levels during perimenopause and menopause. In fact, menopause fatigue is one of the most common—and frustrating—symptoms reported by women over 40.
That constant tiredness can drain your motivation, affect your mood, and hold you back from reaching your fitness or weight loss goals.
But here’s the good news: menopause fatigue is manageable. With the right lifestyle changes, nutrition, and an understanding of what’s happening hormonally, you can regain your energy and feel like yourself again.
At Trinity Transformation, we specialise in helping women over 40 overcome these exact challenges. Many women who come to us are struggling with low energy, disrupted sleep, and the sense that no matter how hard they try, nothing seems to work anymore.
Through our proven system, we’ve helped over 7,000 women reclaim their energy, lose stubborn weight, and feel confident in their bodies again—with a 97% success rate..
In this article, we’ll explore why menopause fatigue happens, what symptoms to look out for, and how the right changes can help you feel more energised, focused, and like yourself again.
Signs and Symptoms of Menopause Fatigue
Menopause fatigue can show up in different ways—sometimes physical, sometimes mental. If you’re experiencing several of the following signs, it’s a good indication that your energy levels are being impacted by hormonal changes:
- Constant tiredness: Even after a full night’s sleep. You may wake up feeling just as exhausted as when you went to bed, with no clear reason why.
- Low motivation or desire to exercise: Tasks you once enjoyed, like a morning walk or workout class, feel like too much effort.
- Brain fog or trouble concentrating: You struggle to focus, forget things more often, or find it hard to complete tasks at work or home.
- Mood swings or irritability: You feel emotionally drained, frustrated more easily, or quick to tears without knowing why.
- Feeling like you’re “running on empty”: There’s a persistent sense of being worn out, even when you’re doing less than usual.
- Needing more caffeine or sugar to get through the day: You rely on stimulants to push through the fatigue, which can lead to energy crashes later on.
Common Reasons You Might Have Menopause Fatigue
1. Hormonal fluctuations (oestrogen, progesterone, cortisol)
Your hormones aren’t just about reproduction—they affect nearly every system in the body. As oestrogen and progesterone levels drop, your body’s natural rhythms are disrupted.
Oestrogen plays a key role in regulating energy, mood, and even blood sugar levels. Progesterone has a calming effect and supports restful sleep. At the same time, cortisol, your primary stress hormone, often becomes elevated due to life pressures and hormonal imbalances. This hormonal storm leaves you feeling physically and mentally drained.
2. Night sweats and hot flashes disrupting sleep
Hot flashes and night sweats are common vasomotor symptoms triggered by hormonal changes. These can wake you up multiple times a night, interfering with deep, restorative sleep.
Even if you spend 8 hours in bed, frequent disruptions mean your sleep quality suffers—and poor sleep leads directly to lower energy levels the next day.
“I was suffering with poor liver function, lupus, high cholesterol, poor sleep and to top it off menopause symptoms had just kicked in leaving me with an hour of sleep a night, up to seven hot flushes an hour and high anxiety (and rage!) Since Trinity EVERYTHING has changed for the better! I’ve dropped 2.5 stone and 2 dress sizes but that’s only part of it. I sleep better and my confidence has sky rocketed, plus my liver function is back to normal. I was avoiding everything, now I’m doing everything!”
– Jessica Martin (49), Trinity Client
3. Poor sleep quality
Even without night sweats, many menopausal women struggle with insomnia or undiagnosed sleep disorders like sleep apnea. This condition causes brief pauses in breathing during sleep, reducing oxygen levels and increasing fatigue.
Low oestrogen can affect the muscles in your airway, increasing the likelihood of sleep apnea developing during menopause. Without addressing sleep quality overall, daytime energy will remain low.
4. Increased insulin resistance due to lower oestrogen
Oestrogen helps regulate how your body processes sugar. When oestrogen declines, insulin sensitivity often decreases—this means your cells don’t respond to insulin as efficiently, leading to higher blood sugar levels and energy crashes.
Insulin resistance not only contributes to fatigue but also makes it easier to gain weight, especially around the belly.
5. Low serotonin affecting mood and motivation
Oestrogen influences serotonin production in the brain, which plays a key role in mood, motivation, and energy. When oestrogen drops, serotonin levels often fall too. This can lead to feelings of apathy, depression, or emotional fatigue—making it hard to feel motivated even when you’re physically capable. Some women are prescribed serotonin reuptake inhibitors (SSRIs) to help manage these mood symptoms.
6. Loss of muscle mass
Menopause causes a natural decline in muscle mass, especially if you’re not actively strength training. Muscle is metabolically active tissue, which means it burns more energy even at rest.
When you lose muscle, your metabolism slows down, making you feel sluggish and more easily fatigued by everyday activities. This also affects your ability to maintain a healthy weight.
7. High stress levels
Between work, family, and other life pressures, many women in their 40s, 50s, and 60s experience chronic stress. When stress levels remain high, your body produces more cortisol, which can lead to adrenal fatigue, sleep disruption, and low energy.
This also increases the risk of emotional eating, sugar cravings, and energy crashes.
” I was very stressed and not feeling good about myself. I would delete most photos of myself and spent a lot of time searching the internet for flattering sizes for larger ladies. I have a very busy job and a full social life. Since Trinity I’ve lost nearly 3 stone and I have a new attitude to challenges, both physical and mental. The transformation is not just physical. I know I can do whatever I set my mind to, that includes stepping back from this job, which I will do next year.”
– Alison Tennant (56), Trinity Client
Proven Lifestyle Changes to Increase Your Energy During Menopause
1. Prioritise Quality Sleep
Hormonal changes during perimenopause and menopause can disrupt sleep quality and lead to night sweats, sleep apnea, or frequent wake-ups. Without consistent, quality sleep, your body can’t fully recharge, leaving you drained the next day.
Suggestions:
- Create a calming bedtime routine and stick to a regular sleep schedule.
- Reduce screen time before bed and avoid caffeine in the afternoon.
- Practise good sleep hygiene: keep your bedroom cool, dark, and quiet.
- If sleep problems persist, speak to your GP about hormone replacement therapy (HRT) or sleep-related conditions like sleep apnea.
2. Move More with the Right Kind of Exercise
Many women over 40 turn to cardio when trying to get fit, but strength training is far more effective for improving energy, boosting metabolism, and preserving muscle mass lost due to declining oestrogen. Physical activity also helps regulate cortisol and improve sleep quality overall.
Suggestions:
- Aim for strength training 3x per week using weights that challenge you.
- Focus on full-body movements for 5-15 reps with good form.
- Walk daily to increase NEAT (non-exercise activity thermogenesis).
- Swap high-intensity workouts for LIST (Low-Intensity Steady State) to avoid overstressing the body.
3. Eat for Blood Sugar Balance
Hormonal changes affect how your body handles glucose, increasing insulin resistance. This can cause energy crashes, cravings, and fat storage—especially around the belly. Eating to support stable blood sugar helps regulate mood, reduce menopause symptoms, and sustain energy throughout the day.
Suggestions:
- Combine protein and fibre with every meal and snack.
- Reduce processed carbs and sugar.
- Include healthy fats like olive oil, nuts, and avocado.
- Avoid skipping meals which can lead to blood sugar dips.
4. Reduce or Eliminate Alcohol
Alcohol disrupts hormone levels, impacts sleep quality, and can worsen menopausal symptoms like hot flashes, anxiety, and low mood. It also reduces your ability to reach deep, restorative stages of sleep needed for energy recovery.
Suggestions:
- Track how you feel after drinking and experiment with alcohol-free days.
- Choose alcohol-free alternatives or stick to lower-alcohol options.
- Set boundaries for when and how much you drink.
5. Manage Stress More Effectively
Chronic stress keeps your cortisol levels high, which leads to burnout, poor sleep, and stubborn weight gain. High cortisol is linked to low energy, mood swings, and difficulty focusing—symptoms already common in menopause.
Suggestions:
- Practise mindfulness, yoga, or deep breathing daily.
- Avoid extreme dieting or intense workouts that spike stress further.
- Focus on the “Goldilocks Zone” for food: not too little, not too much.
- Seek out a supportive community or coach who understands midlife health.
Healthy Foods That Boost Energy
- Oats with flaxseed and berries (supports hormone balance and fibre intake)
- Eggs with vegetables (protein + micronutrients = sustained energy)
- Greek yoghurt with chia seeds (great for post-workout recovery)
- Salmon or mackerel (rich in omega-3s that reduce inflammation and support brain health)
- Leafy greens (rich in magnesium and iron for energy)
- Nuts and seeds (great source of healthy fats and B vitamins)
- Whole grains like quinoa and brown rice (slow-releasing carbs for steady energy)
Final Thoughts On How To Boost Energy Levels in Menopause
Fatigue during menopause isn’t just “part of getting older”, it’s a real symptom caused by major hormonal shifts, sleep disruption, insulin resistance, muscle loss, and chronic stress. Understanding the root causes of this fatigue is the first step toward reclaiming your energy, your motivation, and your quality of life.
At Trinity Transformation, we’ve helped over 7,000 women successfully lose weight, regain energy, and feel like themselves again—with a 97% success rate.
Unlike generic fitness or nutrition plans, our coaching is specifically designed for the unique challenges of menopause and perimenopause. Our expert coaches don’t follow a one-size-fits-all approach—instead, they create tailored plans that support hormonal balance, fat loss, and long-term energy for women aged 40–65.
You’re not broken. You just need a plan built for your body, your stage of life, and your goals.
What Our Coaching Includes:
- Personalised food and workout plans based on your body, lifestyle, and hormones
- Step-by-step support to improve sleep, reduce stress, and boost energy
- Private 1:1 check-ins with menopause-trained coaches who understand your journey
- Hormone-smart strategies to help you drop 1–2 dress sizes without cutting carbs or doing extreme cardio
- Proven system that’s worked for thousands of women over 40
- Ongoing accountability so you stay consistent and feel supported every step of the way
