By Cheryl Tanner, Menopause Fitness & Wellness Coach.
How to beat brain fog and boost energy at work.
You walk into a meeting and forget why you’re there. You reread the same email several times before it makes sense. You’re drained before lunch and wondering where your energy and focus have gone.
Sound familiar? For many women in midlife, this isn’t a motivation issue – it’s a hormonal one. Menopause can feel like someone has turned down the brightness in your brain. But it doesn’t have to stay that way. With small daily shifts, you can move from mayhem to momentum and feel sharper, clearer, and more energised at work and at home.
What’s really going on?
During perimenopause and menopause, oestrogen and progesterone levels fluctuate and decline. These hormones don’t just affect your reproductive system – they support brain function, blood sugar balance, mood regulation, and even how efficiently your brain uses glucose for energy.
When oestrogen drops, many women notice changes in memory, concentration, and mood. Add disrupted sleep, stress, busy schedules, or low iron, and it’s easy to see why so many midlife women feel mentally foggy and physically flat.
The good news? Your brain is adaptable. With intentional movement, balanced nutrition, and restorative habits, you can rebuild clarity and energy.
Small shifts that make a big difference
1) Move for Momentum
You don’t need long workouts to feel better you need muscle activation. Strength training supports hormone balance, improves insulin sensitivity, and boosts endorphins, your natural mood and energy elevators. Even a few minutes of movement at your desk, squats, calf raises, glute squeezes, posture resets can increase alertness and focus.
2) Fuel the Fog
A quick sugar hit or extra coffee might feel helpful in the moment, but the spike and crash will leave you feeling worse. Instead, centre your meals around protein and fibre to keep blood sugar steady and energy consistent. Go for energising breakfasts like eggs with spinach, or Greek yoghurt with nuts and berries. Keep simple protein options nearby: boiled eggs, a protein shake, Greek yoghurt, or a handful of nuts between meetings.
3) Micro Recovery Moments
You don’t always need a long break, just a short reset. Two minutes of deep breathing, stretching, or stepping outside for natural daylight can calm your nervous system and reduce cortisol. These micro-pauses help your brain switch off “fight or flight” mode, making it easier to think clearly and stay focused throughout the day.
4) Lift, Don’t Drain
If your afternoon energy crashes regularly, check your hydration and caffeine habits. After 2pm, swap coffee for herbal tea or sparkling water with lemon. Reducing lateday caffeine can improve sleep and better sleep means better clarity, memory, and mood the next day.
Work doesn’t stop, but neither should you
Menopause doesn’t mean losing your edge. Understand your body, support your hormones, and prioritise recovery as much as workload. Investing in strength, nutrition, and rest isn’t indulgent, it’s essential for your long-term health, productivity, and confidence.
I tell my clients, “It’s not about perfection; it’s about progression”. Small, consistent habits will help you feel more like yourself again.
Ready to regain your energy and focus?
If you’re ready to shift from fog and fatigue to clarity and confidence, I’ve created something for you. Download your FREE Menopause Energy Toolkit, just scan the QR code below.
Your practical guide to boosting energy, sharpening focus, and navigating midlife with more ease.
Inside, you’ll find:
Why hormones affect your energy.
Simple, evidence-backed steps to feel better.
Strength, nutrition, sleep, and stress strategies.
Quick actions you can use today.
Tools to stop guessing and start progressing.
Menopause isn’t the end of your energy – it’s a chance to power up differently.
Follow @menopause_fitnesscoach or visit www.cheryltannerpt.co.uk for more.