What I Wish Every Woman Knew About Her Hormones By Age 35

Women's Health
Written By Audrey Le

There’s this quiet shift that starts to happen sometime in your early 30s. Maybe your periods feel just a little different. Maybe you're feeling more tired even after a full night’s sleep. Maybe you snap at your partner for breathing too loudly and then wonder why you’re suddenly so on edge.

For many women I work with, these changes catch them off guard. They wonder if they’re just “stressed” or “getting older” or “being dramatic.” But the truth is, by age 35, your hormones are often already sending little signals. And I wish more women knew how to listen in without shame, fear, or frustration.

So here’s what I want every woman to know about her hormones by the time she hits her mid-30s.

1. You're not crazy. It's probably your hormones.

That anxious spiral at 3 AM? The mood swings that feel like emotional whiplash? The days your brain just doesn’t seem to fire the way it used to?

Hormones don’t just affect your cycle. They influence your brain, your sleep, your digestion, your skin, your energy, your memory. They can affect your entire experience of being alive in your body.

And no, you don’t need a prescription right away. Often, your hormones are just asking for some stability. More rest. Less sugar. Better boundaries. A little protein in the morning. And maybe a few deep breaths.

Try this:
Start your day with protein and fiber (eggs, avocado toast, a chia pudding with berries) instead of skipping breakfast or grabbing a carb-heavy snack on the go. Your blood sugar and your hormones will thank you.

2. PMS isn’t supposed to be a monthly crisis.

If your period shows up like a wrecking ball, leaving you bloated, emotional, and craving chocolate like your life depends on it, something is off. Severe PMS isn’t just a fact of life. It’s a sign that your hormones are out of balance.

By the time you’re 35 years old, progesterone, the calming, grounding hormone, often starts to dip. When estrogen takes the lead, things can get messy. The good news is that this is often fixable.

Try this:
Cut back on alcohol and refined sugar the week before your period. Support your liver with leafy greens, lemon water, and cruciferous veggies like broccoli and cauliflower. Consider magnesium which I like to call nature’s chill pill. It can help ease cramps, mood swings, and sleep issues.

3. Burnout is a hormonal issue too.

You may think it’s just your job. Or parenting. Or life. But if you're living in a constant state of wired-and-tired and exhausted but unable to relax, your cortisol levels (your main stress hormone) might be running the show.

When cortisol stays high, it can negatively affect other hormones, throw off your cycle, mess with your thyroid, and make it feel impossible to lose weight, fall asleep, or feel like your relaxed calmer self again.

Try this:
Get serious about sleep. Aim for 8 hours. Create a wind-down routine. Put away screens. And please eat real meals. Skipping meals or surviving on coffee and snacks only fans the flames.

4. Perimenopause can start earlier than you think.

Perimenopause isn’t something that waits for your 40s. Some women start experiencing shifts in the mid-30s. You might notice shorter cycles, heavier bleeding, more irritability, or trouble sleeping. It doesn’t mean anything is wrong. But it does mean your body is asking for a little more support.

Try this:
Track your cycle. Even just jotting down how you feel each day can help you see patterns. And give your body more of what it’s asking for, which may be things like more minerals, rest, movement, and nourishment.

5. You don’t need perfection. You need consistency.

This is the part I want to shout from the rooftops⎼your hormones don’t need you to be perfect. They need rhythm. The need hydration, and a few good habits you can actually stick to. You don’t need to become a wellness guru. You just need to give your body some steadiness.

Try this:
Drink water regularly. Prioritize sleep. Move your body in ways that feel good. And eat in a way that’s balanced and blood sugar friendly. You don’t need to cut out carbs, but rather pair them with fat and protein.

This is actually what I want to tell every woman that feels exhausted, depleted, and on edge. You’re not broken. Your hormones are not betraying you. They’re trying to talk to you. Your body is wiser than you think. And once you understand what it’s saying, and giving it a few of the things it’s asking for, everything might just feel a whole lot better.

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Audrey Le
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