Why cortisol could be sabotaging your menopause journey
Rethinking hormonal health in midlife
What if the symptoms you’re blaming on low oestrogen are actually being driven by stress?
In this week’s episode of Women’s Health Unwrapped, I sat down with functional medicine practitioner Victoria Wright to talk about the hormonal chaos that often hits in midlife—and how cortisol could be playing a much bigger role than we realise.
If you’ve ever felt dismissed, confused, or just plain exhausted trying to figure out what’s going on with your health, I’m taking the most powerful insights and tips from our conversation and sharing them in this blog to help you rethink your menopause symptoms and next steps to feeling strong.
Let’s talk about cortisol
There is so much focus on social media right now on oestrogen, and yes when we hit our 40s and 50s, this is an important hormone and reason that we begin to experience an array of perimenopausal symptoms. But, cortisol, our main stress hormone, deserves just as much attention.
Here’s why: when you’re under chronic stress—whether that’s emotional pressure, overwork, poor sleep, or simply juggling too much—your body shifts into survival mode. And in survival mode, it prioritises making cortisol.
Cortisol demands resources. It pulls from the same hormonal “pool” your body uses to make oestrogen and progesterone. So when cortisol is high, the production of those other hormones takes a back seat. It’s not that oestrogen isn’t important—it absolutely is. But it can’t do its job properly when cortisol is constantly in the driver’s seat.
This is why symptoms like anxiety, fatigue, disrupted sleep, and even hot flushes can feel worse during periods of stress. It’s not just a hormonal imbalance—it’s a stress response out of sync with your body’s natural rhythm.
And because cortisol doesn’t operate in isolation, the effects ripple out into other areas too: blood sugar, inflammation, gut health, and your nervous system.
Supporting your body to calm that stress response isn’t about bubble baths or quitting your job—it’s about creating small, daily habits that signal to your body: you are safe.
The hormone tree: Why cholesterol isn’t the enemy
One of the big lightbulb moments in this chat was hearing Victoria explain that all hormones begin with cholesterol. Yep—cholesterol. It’s not something to fear, it’s the raw material your body needs to make things like oestrogen and cortisol. So, if your body is busy converting cholesterol into cortisol to cope with constant stress, it’s no wonder your oestrogen levels feel even more out of whack.
Improving how you feel in menopause requires a combined approach rather than focusing only on one symptom, hormone, or part of your health.
What functional medicine gets right for midlife women
Unlike traditional healthcare, which often separates symptoms into boxes and leans into medication which in reality is often treating only the symptom, as opposed to fixing the real problem, functional medicine looks at everything as connected. It’s important to gather and understand the full picture—your sleep, stress, food, exercise, relationships, lifestyle—all of it. This whole-person approach is exactly what’s missing for so many women in midlife. It is why so many women stay stuck in a cycle of dieting and dipping in and out of exercise, frustrated that they don’t feel better or lose their menopause belly. Taking an approach that incorporates each aspect of your mind and body gives you tools to work with your body, not just mask the symptoms. This is why my RESET plan includes the five pillars of wellness: Mindset, Movement, Nutrition, Sleep and Stress.
Oestrogen isn’t just one hormone
Let’s bust a myth: oestrogen isn’t one single hormone. Victoria broke it down:
Estrone (E1): Dominant post-menopause
Estradiol (E2): Most active in our reproductive years
Estriol (E3): Most present during pregnancy
Menopause doesn’t mean your body stops producing oestrogen completely—it just shifts where, how much, and the type that it produces, with a significant decline in the Estradiol (E2) form. Knowing which type is in play helps you better understand your symptoms and options.
Stop waiting for the quick fix
If you’ve ever left a doctor’s appointment feeling like your concerns were brushed off, you’re not alone. We spoke about how often women are told “it’s just your hormones” and handed a prescription—without even being asked about stress, food, or sleep.
Victoria's story and expertise are a reminder that you are the expert on your body. And you have every right to ask questions, push for answers, and explore options that support you as a whole person.
Supporting your body through change
Here’s what really matters: the way you live every day has a huge impact on how your hormones behave. Victoria and I are completely aligned on this. We kept coming back to the foundations—the pillars of what I call the RESET Plan: Reclaim Energy, Strength, Empowerment and Trust.
My RESET plan
These five pillars of wellness are the foundations of strong health:
Mindset and emotional wellbeing: How you speak to yourself matters. Building trust with your body starts with compassion, not criticism.
Move your body: In a way that feels good and strong, not punishing. Movement supports metabolism and mood.
Eat real food: Your hormones need good fats, lots of diversity and plenty of fibre to function well.
Prioritise quality sleep: You can’t feel well if you’re exhausted. Rest is where healing begins.
Manage your stress: Small shifts make a big difference. Your nervous system needs calm to support hormonal balance.
You don’t have to accept brain fog, low energy or feeling not quite yourself as your new normal. This conversation was such a powerful reminder that midlife can be a time of awareness, clarity, and change—when we give ourselves the tools and support to feel well. It really is about taking a whole person approach and being kind, compassionate and supportive towards yourself as you navigate all things midlife and menopause.
If this topic resonated with you, I’d love you to share it with a friend who needs to hear it too.
Let’s keep unwrapping what it means to live fully in our second half.
Listen to this podcast episode with Victoria Wright where we explore hormonal health:
Like this topic? Find out more with these additional FREE resources:
Check-out another of the Women’s Health Unwrapped podcast episodes where we go deeper into the role of detoxing for hormonal balance.
Listen to The Zoe Podcast for deeper insights on taking control of your health in midlife with guest Rich Roll.
Explore Mind UK – How to Manage Stress offering practical, accessible advice on identifying stress triggers and self-support strategies.
Feeling overwhelmed by hormonal chaos?
Let’s bring some calm to the confusion.
If your midlife symptoms feel unpredictable—and you’re stuck wondering whether it’s your hormones, your stress levels, or something else entirely—you’re not alone. And you absolutely don’t have to figure it all out on your own.
In my free menopause guide, you’ll discover simple, proven tools to support your body in midlife. I’ll show you how to balance your energy, improve your sleep, reduce stress, and feel more in tune with what your body needs right now.
No guesswork. No one-size-fits-all solutions. Just 10 practical ways to start feeling more like you again.
Download: ‘10 Ways to Feel Good Again: Your Perimenopausal Revival Guide’
