The Hormonal Journey of Womanhood

This International Women’s Day, we’re talking about what no one taught us about our own bodies.

The journey of womanhood is one that so many before us have navigated, however it still is held with a sense of mystery and confusion at times.

For generations, women have been expected to function like machines: steady, linear, predictable. But your brain and body were never designed that way.

They were designed for rhythm. For seasons.

Let’s walk through them.

The Early Years: Infancy to Childhood 

From infancy, the female brain is wired for connection. In the first few months after birth, baby girls experience a short-lived surge of sex hormones, often called “mini puberty.”

Estrogen levels temporarily rise, influencing brain development and behaviour. During this time, the brain is laying down neural circuits in areas involved in emotional regulation, sensory integration, and social bonding. The prefrontal cortex is still immature, but the limbic system (our emotional centre) and areas like the amygdala (the brains “smoke alarm” responsible for fear and emotion processing) are developing rapidly.

But, while hormonally quieter than other stages, early childhood is still a very sensitive period for forming ideas around gender identity and self-esteem. 

Girls quickly absorb messages: Be agreeable. Be nice. Don’t be “too much.”

This means that these early years are so important to provide the foundational elements of self that help our girls become resilient, attuned and confident in order to prepare them as they navigate a world that often is not leaning in their favour.

Support Strategies:

• Encourage exploration and age appropriate risk-taking equally across genders- giving our girls the same freedom and encouragement that we would offer their male counterparts.

• Support secure attachment through presence and responsive caregiving, focusing on attunement and providing a safe space for your child’s authenticity and voice to thrive.

• Create environments that celebrate both emotional depth and assertiveness, demonstrating healthy and loving boundaries for self and others in order for young girls to feel comfortable doing the same.

• Use co-regulative strategies and provide emotional regulation frameworks to help girls safely hold emotions from start to end, rather than shutting them down to be compliant.

Developmental Takeaway

Even in infancy, the female brain is primed for connection and sensitivity. This is not fragility, it is the emergence of emotional fluency and relational depth, capacities that strengthen society.

Adolescence: Puberty and Brain Remodeling 

Adolescence is a bit of a hormonal minefield for all genders. The teenage brain undergoes massive remodeling. 

Stay with us for the 'sciency' stuff:

The limbic system (emotional processing) matures faster than the prefrontal cortex (executive function), which can result in heightened emotional reactivity that peaks before the logic and reasoning parts of our brain can step in. Our girl’s adolescence is marked by the activation of the HPG axis, leading to menstrual cycles commencing and the ebb and flow of estrogen, progesterone, and testosterone.

This is where those early years of learning emotional regulation come in as protective and supportive for our adolescent girls, providing them with the early tools and strategies needed in order to fully process their emotional experience whilst still being able to discern and problem solve in reasonable ways.

Estrogen enhances the brain's dopamine pathways, which can make teenage girls more sensitive to rewards and social cues. Our girls can become highly focused on peer groups and feeling accepted in their peer community, be concerned with social trends and “normative” behaviour, and be extra sensitive when they aren’t feeling accepted in the spaces they want to be.

It is important to know that our girls emotional landscape is largely influenced by the hormonal fluctuations throughout their monthly cycle, and this goes for all stages of womanhood (we’ll get to explaining that later). 

So, to sum it up, adolescence and the transition into womanhood can be a tough time for our girls. Acknowledging the commencement of menstruation and the massive hormonal impact this has, it’s very understandable for our girls to need some extra support though this transitional time. Anxiety and depression, body image issues and disordered eating, as well as navigating their emerging sexuality, peer pressure and struggles with their identity - are just some of the challenges that we commonly see. 

These challenges are not just personal - they are shaped by cultural narratives that sexualize and silence adolescent girls while holding them to unrealistic standards. Add in social media and there is a huge call to arms to protect our young girls from the affront against their safe development or personal power, self- love and assertiveness.

Support Strategies:

• Education on menstruation and mood literacy. We need to help girls understand how their cycles influence emotions, their biology and their needs during each stage of their cycle.

• Encourage expressive outlets such as journaling or artistic ventures, allowing our girls to be able to process and integrate their experiences in safe and supportive ways.

• Promote sleep hygiene as hormonal changes disrupt circadian rhythms, regular bedtimes, limit screen exposure, and relaxing “wind down” strategies like herbal teas, soft music, and supplements like magnesium.

• Offer spaces where girls can discuss body image and gender expectations; lead by example by modelling a healthy relationship with your own body, and challenge the cultural norms that inhibit and suppress women with confidence knowing that this gives permission for our younger generations to do the same.

Developmental Takeaway

Adolescence is not dysfunction - it’s development. The sensitivity of the teen brain is the root of creativity, connection, and fierce self-inquiry. These are the years where a young woman learns to be both fully herself and fully part of the world.

Before we jump into the impact in adulthood, lets chat about what is actually happening within a menstrual cycle and what does it mean for women?

The Monthly Cycle: You Are Not Meant to Be the Same Every Week

The menstrual cycle is more than just “that time of the month.” It’s a dynamic 28–35-day hormonal cycle that affects nearly every system in a woman’s body and brain. Unlike the male hormonal rhythm (which resets every 24 hours), the female body moves through four distinct phases over a month.

1.Menstrual Phase (Day 1–5): The Reset (Inner Winter): This phase begins on the first day of bleeding. Estrogen and progesterone are at their lowest, prompting the shedding of the uterine lining. The drop in hormones also impacts neurotransmitters like serotonin, potentially leading to low mood and fatigue. This can also lead to emotional sensitivity, a desire to withdraw or reflect, and physical symptoms like cramping, headaches and bloating. It’s worth treating this time like a monthly reboot, giving yourself permission to slow down.	Some ways to support during this time include: heat therapy like heat packs/hot water bottles eating magnesium rich foods like spinach, pumpkin seeds and dark chocolate reaching to our herbal allies like raspberry leaf and ginger anti-inflammatory medications like nurofen to help ease pain and also reduce the severity of heavy periods.
2. Follicular Phase (Day 6–14): Rise & Renew (Inner Spring) Estrogen begins to rise, stimulating the growth of follicles in the ovaries and thickening the uterine lining. This hormone boosts serotonin and dopamine improving mood, motivation, and cognition. Ovulation typically occurs around day 14 for the majority of women. During the follicular phase women may experience increased energy and optimism, clearer thinking and ability to set goals, feeling more confident socially and higher libido as well as a lower appetite.	Support during this phase looks like: scheduling those larger thought inducing projects that need to be initiated during this time trying to use this time to do our socialising and attending events choosing more intense exercise like weight training and high intensity practices fuelling our brains with lots of omega-3 fatty acids through consuming salmon, walnuts and chia seeds and also turn to herbal supports like rhodiola and maca powder to support natural energy and hormonal balance
3. Ovulatory Phase (Day 13–16): The Fertile Window (Inner Summer) A surge of luteinizing hormone triggers ovulation (releasing an egg). Estrogen is at its peak, and testosterone briefly rises, enhancing libido, confidence, and extroversion. Expect to see a rise in feelings of sensuality and desire, charisma and creativity.	This is a great time to lean into connection, networking and collaboration (also a great time to date if dating is in the picture). It’s also important to stay hydrated at this time, turning to cruciferous vegetables like broccoli that help metabolize extra estrogen and support liver health.
4. Luteal Phase (Day 15–28): (Inner Autumn) Progesterone rises post-ovulation to prepare for possible pregnancy. If conception doesn't occur, both estrogen and progesterone fall, triggering menstruation. This hormone drop can cause PMS (pre-menstrual syndrome) or in more severe cases PMDD (premenstrual dysphoric disorder). It is common for women to experience irritability, anxiety and sadness as well as an increase in food cravings, bloating and fatigue. There is a heightened sensitivity and levels of introspection, brain fog and lower motivation. This is a time to slow down, reflect, and tie up loose ends.	Support during this phase looks like:   Swapping the high intensity for gentle exercise like pilates or yoga.  eating foods that aid in balancing blood sugars that are high in protein, healthy fats and complex carbohydrates.  herbal supports such as B6, magnesium and calcium (reduces PMS symptoms) engaging in therapy to support emotional processing

Why Your Cycle Doesn’t Fit the 9-to-5 

The world isn’t built for a woman’s cycle.

Most societal structures,from school timetables to work hours, follow a 9-to-5 model that aligns with men’s daily hormonal rhythm. Testosterone peaks in the morning and gradually drops by evening, so mood, energy, and focus stay fairly consistent day to day. That system works for them.

A woman’s cycle, however, is a complex 28-day rhythm that influences emotions, energy, cognition, and even social behaviour. This means women’s strengths, challenges, and needs can shift weekly. So if you feel “off” or like you’re falling behind during lower-energy phases, reality is you’re just out of sync with systems that don’t reflect your biology.

When women move in alignment with their cycles, they can better manage expectations, notice unmet needs, and work with the natural rhythms of creation and release, tapping into the inner wisdom their body has been offering all along.

For our neurodivergent women, these hormonal shifts can feel amplified. PMDD, mood fluctuations, executive functioning dips, they’re not character flaws. They’re nervous systems responding to biology. Extra support, careful attention to cycles, and tailored medication strategies can make a meaningful difference in navigating these heightened sensitivities.

Reproductive Years: Monthly Cycles and Adult Identity

During the reproductive years, women move through ongoing hormonal shifts each month. As explored earlier, estrogen rises leading up to ovulation, which can bring higher energy, clearer thinking, and a greater desire for connection. After ovulation, progesterone increases, encouraging a slower and more introspective state as the body prepares for a possible pregnancy.

These natural hormonal rhythms influence how women feel, think, and move through the world. Energy, mood, appetite, stress levels, and motivation can shift across the month. For many women, this rhythm becomes something they learn to navigate quietly while still trying to meet the steady expectations of daily life.

For some, this time also brings PMS, and in more severe cases PMDD, can cause mood changes, fatigue, irritability, and physical discomfort. Trying to manage these shifts while maintaining responsibilities at work, at home, and in relationships can feel incredibly demanding. Despite these internal changes, women are often expected to perform consistently across every area of life. When they struggle to meet these expectations, many internalise the experience as personal failure, rather than recognising that they are operating within systems that were never designed with female biology in mind.

At the same time, the responsibility of contraception largely falls on women, and hormonal contraceptives can bring side effects such as anxiety, changes in libido, or shifts in mood. Fertility struggles and miscarriage can also carry deep emotional weight, often experienced quietly and without the support they deserve.

Alongside these biological realities, many women continue to carry the majority of the mental load like managing households, caregiving responsibilities, emotional labour, and professional demands. The expectation to excel across all of these roles can leave women striving toward standards that are often unrealistic.

Support Strategies:

• Cycle tracking and self-awareness practices. Understanding hormonal rhythms can be incredibly empowering, helping women structure their weeks in ways that better support their physiology and energy levels while navigating a world that isn’t naturally designed around their needs.

• Normalise conversations about menstruation in schools, homes, and workplaces. Around 50% of the population experiences a menstrual cycle - Imagine if that 50% had the appropriate supports in place to allow them to thrive! The impacts economically, educationally and relationally would be amazing!

• Advocate for flexible work arrangements that acknowledge natural fluctuations in energy, focus, and productivity across the menstrual cycle.

• Provide education about hormonal birth control options and side effects, and alternatives that are available. Advocate for greater research into contraceptive options that men can undertake as well.

Developmental Takeaway

To be cyclical is to be dynamic. Instead of seeing hormonal changes as inconvenient, we can reframe them as a powerful rhythm of rest, action, reflection, and renewal much like the seasons themselves.

Pregnancy and Postpartum: The Neuroplastic Transformation

Pregnancy triggers one of the most dramatic hormonal events in a woman’s life. By this stage women have already been navigating huge fluctuations of estrogen and progesterone, and now levels increase 10 to 100 fold. The brain also undergoes structural changes, particularly a pruning of grey matter in the areas involved in social cognition and empathy likely to help mothers attune to their infant’s needs. This isn’t loss- it’s refinement. Oxytocin, the “bonding hormone” surges during labor and breastfeeding. It strengthens trust and emotional connection, but also heightens sensitivity to threats and criticism.

With this hormonal symphony unfolding, it’s not surprising that emotional vulnerability can increase. Postnatal depression and anxiety affect around 1 in 7 women. Sleep deprivation alone can significantly impact memory, mood, and executive functioning, often leaving new mothers feeling irritable, foggy, and emotionally overwhelmed.Motherhood also brings a profound identity shift. It is not just a baby that is born, a mother is born too. As women step into this new role, many begin questioning their beliefs, their sense of self, their relationships, and their place in the world.

Yet culturally, this transition is unsupported. Postpartum care is limited, and many mothers find themselves navigating the early months largely alone. Financial pressures may push women to return to work sooner than they feel ready, while others feel the weight of stepping away from their careers. Many women experience a constant tension between these roles, feeling that whichever path they choose, they are falling short somewhere. The reality of how society is not set up for women becomes apparent. Women often continue carrying the majority of the mental and emotional load of the household while also caring for a newborn. When partners struggle to adapt or increase their support, resentment can begin to build.

At the same time, the physical demands of early motherhood can be immense. Constant physical contact and breastfeeding can leave women feeling “touched out” and resistant to romantic advances from their partners. Changes to their body can leave women feeling uncomfortable as they learn this new skin they are in along-side this new internal “self”, further interrupting feelings of sensuality or desire. Layered on top of this are powerful cultural expectations to be the perfect mother, partner, employee, homemaker, and friend all at once. These expectations are unrealistic, yet many women quietly carry the guilt of feeling like they are not meeting them.

And yet, with the right supports, this chapter can look very different. When partners approach this transition with openness, flexibility, and a willingness to share responsibility, families can find a new norm - one that protects and nurtures a woman to be able to be a wonderful partner and mother.

Support Strategies

• Provide wraparound care - emotional, physical, and practical support that surrounds the mother, not just the baby. This might look like partners sharing the mental load, family or community helping with meals and household tasks, access to professional supports such as midwives, doulas, therapists, and creating spaces where mothers feel seen, heard, and cared for during this transition.

• Encourage rest and a slow reintegration into daily life, rather than the pressure to “bounce back.” We need to challenge cultural ideas of productivity and recognise that rest, nourishment, healing, and support are all forms of meaningful work during the postpartum period.

• Screen for postpartum mood disorders and ensure access to support early. Community-based care, therapy, and holistic supports can make a significant difference in helping mothers navigate the emotional complexities of this stage.

• Acknowledge and validate the identity shift that comes with motherhood. Women are not just caring for a baby, they are learning who they are in this new chapter of life. The support available to them plays a powerful role in shaping how they move through this transformation.

Developmental Take Away

Motherhood is not a linear addition - it’s a transformation. The maternal brain is the most plastic it will ever be. Instead of viewing this phase as a sacrifice, we can honour it as a profound rebirth of the self.

Perimenopause: The Hormonal Seesaw

Perimenopause can begin up to a decade before menopause and typically lasts 10 to 12 years. During this phase, hormone levels, especially estrogen and progesterone, fluctuate unpredictably, affecting mood, energy, and sleep. Many women experience anxiety, irritability, low mood, and sleep disturbances such as night sweats or trouble falling and staying asleep. Brain fog, forgetfulness, and slower recall are also common.

About one in four women experience symptoms so severe they struggle to function in daily life. Two in three experience moderate symptoms, and a smaller group navigate this phase more lightly. The intensity of these symptoms can be influenced by many factors, including cultural background, past mental health struggles, and individual biology.

The rapid fluctuations in hormones during this phase can leave women feeling like they are “going crazy,” particularly when societal expectations around productivity, work, and home life remain unchanged. Many find themselves unable to meet these demands, leading to personal and economic disruption as many women are unable to function the way they, their families, and their workplaces are expecting them to, with little accommodation or understanding as to why they may be struggling.

This phase can bring unpredictable periods, migraines, and weight changes alongside mood swings and increased vulnerability to burnout. Women are faced with another experience – increasing social invisibility and ageism in the workplace. With their aging bodies, women begin to feel less valued by a society that values youth and attractiveness over wisdom and experience. There is internal conflict about changing roles and loss of fertility, and moving into a stage of life which always felt “a long way a way”.

Support Strategies:

• Normalise symptoms and provide comprehensive medical care. This includes access to hormonal replacement therapy where appropriate. Upskilling is required by our medical professionals to avoid misdiagnosing women and knowing the signs or hormonal imbalance in order to treat them appropriately.

• Educate women about their symptoms. Knowledge empowers women to advocate for themselves at home, in the workplace, and within the medical system.

• Address stress through self-care and boundary-setting. Practices like mindfulness, nervous system regulation, and assertiveness around personal limits can reduce overwhelm and improve wellbeing.

• Foster peer support circles. Creating spaces for women to share experiences, tools, and strategies helps reduce isolation and the risk of depression, while building connection and understanding.

Developmental Take Away

Perimenopause is not decline, it’s preparation. The brain is rewiring for a new chapter, one marked by greater independence, creativity, and truth-telling. This is a time of claiming space and leaning into self-advocacy and authenticity.

Menopause and Later Life: The Age of Wisdom

Menopause is defined as 12 consecutive months without menstruation. Estrogen levels remain low, altering the balance of neurotransmitters and increasing risks for osteoporosis, cardiovascular disease, and cognitive changes. Yet, the female brain continues to adapt and rewire in response to life experience. Older women show increased connectivity in the prefrontal cortex, supporting decision-making, big-picture thinking, and emotional regulation. Many report reduced anxiety, stronger self-assurance, and more focus on legacy and purpose.

Menopause brings a host of physical changes including hot flashes, vaginal dryness, and joint pain. There can be the experience of social marginalization or diminished sexual identity, with physical appearance no longer being tied to worth and value.

This phase can come with new caregiving responsibilities, such as supporting elderly parents or grandchildren, alongside navigating retirement and financial considerations.

Women are faced with an awareness of their own mortality, and deeply reflect on their legacy, missed opportunities and hopes and dreams for the future generations.

Support Strategies:

Strengthen physical resilience. Tailor exercise, like resistance training, and nutrition to suit this stage of life. Seek guidance from professionals such as naturopaths, clinical nutritionists, or geriatric specialists to match individual needs.

Champion age-inclusive workplaces and community roles. Support frameworks that allow women to stay engaged in the workforce for as long as they choose, while also providing pathways to retire without financial worry - through access to housing, benefits, and subsidies.

Elevate elder women as mentors and wisdom-keepers. Celebrate their contributions at home and in the workplace, rather than ignoring their value and contribution to society. Advocate for elder inclusivity, wisdom circles, and spaces for women to step into their role as a “guide” to younger generations.

Developmental Take Away

Menopause is not the end, it's the arrival. The later years can be a renaissance of self-trust, clarity, and unapologetic presence. In a culture that glorifies youth, the wise woman is a revolutionary figure.

Final Thoughts

Hormonal changes are not detours from a woman’s life, they are the very structure of it. Understanding hormones means honouring complexity, change, and the lived realities of women everywhere.

On a personal level, this looks like embracing body awareness as a tool for self-empowerment, and practising rest, nourishment, and reflection as foundational health strategies. On a societal level, it means including female neurobiology in education and public discourse, removing stigma, and creating platforms for women to tell their stories. In the workplace, it means designing hormonally inclusive policies - flexible schedules, menopause support, parental leave, and initiatives that promote female leadership that honours intuition and hormonal rhythm.

The hormonal journey of women is a story of strength, renewal, and reinvention. When we stop expecting women to be linear and instead celebrate their cyclical evolving nature, we open the door to a world where everyone benefits from the full expression of female potential.

Resource List

You can explore our resource list below to support education and understanding around these important topics.

Menstrual Cycle

Books:

• Period Repair Manual by Lara Briden

• Hormone Repair Manual by Lara Briden

• The Women's Brain Book- The Neuroscience of Health, Hormones and Happiness by Dr Sarah McKay 

Websites:

• https://www.jeanhailes.org.au/health-a-z/periods/about-the-menstrual-cycle - overall supportive resource for understanding menstruation

Podcasts:

• The Doctor Louise Newson Podcast - Overall exploration of menstruation and hormones

• The Mel Robins Podcast- Episode 293- The Ultimate Guide to Women's Hormones- Exploration of Women's hormones with hormone expert Dr Jessica Shepherd

  
  

Menstrual Cycle with ADHD

Books: 

• ADHD for Smart Ass Women by Tracy Otsuka - neuro-affirming book looking at ADHD in women, and touching on supports we can utilise as part of that

Websites: 

• https://www.theminiadhdcoach.com/living-with-adhd/adhd-and-menstrual-cycle#what’s-medication-got-to-do-with-it - great little resource to break down ADHD impacts on menstrual cycle and how to navigate (as well as other ADHD specific resources) 

• https://www.additudemag.com/download/menstrual-cycle-tracking-log-women-adhd/ -  menstrual tracking workbook for ADHD 

Podcasts:

• The ADHD Women's Wellbeing Podcast: Hosted by Kate Moryoussef explores various aspects of ADHD in women, including how hormones impact focus, mood, and energy.

• The Dr. Louise Newson Podcast: Dr. Louise Newson, a menopause specialist, discusses how hormones affect women, including those with ADHD, in her podcast. Her episodes cover topics like perimenopause, menopause, and the impact of hormonal fluctuations on ADHD symptoms. 

• MissUnderstood: The ADHD in Women Channel, which covers various topics related to ADHD in women, including financial management, imposter syndrome, and sensory challenges during sex. Episode #484 explores hormonal fluctuations and their effects on women with ADHD.

  
  

Perinatal and Postnatal (Depression and Anxiety)

Books:

• The Postnatal Depletion Cure by Dr Oscar Serralloch - support during postnatal periods

• Good Mom's have Scary Thoughts by Karen Kleiman- A validating resource for the common emotional and mental obstacles experiences by many mothers, including hormonal influences for why this is happening

• Beyond the blues- A guide to Understanding and Treating Prenatal and Postpartum Depression by Shoshana S.Bennett and Pec Indman- support with varying presentations including depression and anxiety, covering topics such as risk factors, diagnosis, treatment and prevention.

Websites:

• https://www.panda.org.au - Wonderful resource for self and for family unit as a whole to manage postpartum obstacles and transitions

• https://www.mumspace.com.au- perinatal and postnatal depression support with some great free online resources and treatment interventions. 

Podcasts:

• Survive & Thrive (PANDA)- Produced by Perinatal Anxiety and Depression Australia (PANDA), shares real stories from parents navigating the challenges of parenthood while dealing with perinatal anxiety and depression. It also features expert interviews, offering practical advice and support. 

• Australian Birth Stories: A range of episodes related to prenatal and postnatal mental health. It features women sharing their personal journeys through conception, pregnancy, birth, and the postpartum period.

• New Mom Talk: This podcast is designed for pregnant and new moms, offering easily digestible episodes with helpful insights and information relevant to the various stages of motherhood, including postpartum mental health. 

Perimenopause and Menopause

Books:

• The New Menopause - Navigating your Path Through Hormonal change with Purpose, Power and Facts-  by Mary Claire Haver MD- overall guide to support through the hormonal shifts and changes experienced through the journey of menopause

• The Perry Menopause Journal - an interactive resource filled with insights, stories and supportive information to help guide a woman through her perimenopausal and menopausal journey including journaling prompts to track your symptoms, mood, and cycle. 

• The Menopause Brain by Lisa Moscani - Outlines new therapies, latest thinking on contraception, and lifestyle tweaks we can adopt during perimenopause and menopause. 

• The Women Code - https://www.amazon.com.au/Womancode-Perfect-Amplify-Fertility-Supercharge/dp/006213079X

Websites:

• https://thelucyroseclinic.com.au - free ebook "It's Just Menopause" isn't good enough - explores reasons behind symptoms and what to do about it. 

• https://www.nsw.gov.au/departments-and-agencies/women-nsw/toolkits-and-resources/perimenopause-and-menopause-toolkit - Government resource helpful for individuals and workplaces to better understand and support 

• Menopause Checklist - Australian Menopause Centre | Menopause Symptoms , Perimenopause and menopause symptom checklist | Jean… | Jean Hailes

• https://www.monash.edu/medicine/her-centre 

Podcasts:

• The Dr. Louise Newson Podcast-  Dr. Louise Newson, a menopause specialist, discusses how hormones affect women.

• Menopause Matters- focuses on empowering women to thrive during perimenopause and menopause, with discussions on managing symptoms, career, mental health, and relationships. 

• Hot Flashes & Cool Topics- This podcast, hosted by a group of women, explores various aspects of midlife, including menopause, relationships, careers, and health, with expert interviews. 

• The Happy Menopause- Nutritionist Jackie Lynch provides lifestyle and dietary advice to help women manage menopause with confidence.