If mornings feel like a battle, or you hit that dreaded mid-morning slump despite sleeping well, you’re not alone. Many women in perimenopause wonder, “Why can’t I get my energy back?” The answer may be in your cortisol, but not in the way you think.
For too long, cortisol has gotten a bad rap. “Stress hormone.” “Weight-gain culprit.” “Something to avoid.” But here’s the truth: cortisol is your body’s built-in energy coach, and when it’s in rhythm, it can make your days feel brighter, steadier, and more energized — even during the rollercoaster of perimenopause.
Meet CAR: Your Morning Energy Spike
Cortisol has a natural rhythm, and the first peak of the day is called CAR — Cortisol Awakening Rhythm. Within 30–45 minutes of waking, cortisol rises to gently nudge you into alertness. Think of it as your body’s natural cup of coffee — giving you focus, energy, and motivation to start your day.
When CAR is off, mornings feel sluggish. Brain fog settles in. Coffee becomes a crutch rather than a boost. And that mid-morning crash? That’s your body begging for balance.
Why Perimenopause Changes Everything
During perimenopause, fluctuating hormones like estrogen and progesterone can disrupt your cortisol rhythm. Suddenly:
- You wake up tired, even after a full night of sleep
- You crash by mid-morning or mid-afternoon
- Mood swings feel more intense
- Sugar cravings or belly-fat changes show up out of nowhere
And it’s not just about feeling tired — cortisol interacts with DHEA, thyroid hormones, and blood sugar regulation (hello, A1C!). When the rhythm is off, your body struggles to keep energy, metabolism, and hormones balanced.
Supporting Your Cortisol — The Gentle, Powerful Way
You don’t need to fear cortisol — you need to work with it. Here’s how:
- Let the light in – Open your blinds or better yet step outside in the first hour of waking. Your body uses sunlight to reset its energy rhythm. If you wake up before sunrise, a 10,000 Lux light is an affordable alternative to mimic morning sunlight.
- Fuel your mornings with protein – Eggs, animal protein, yogurt (watch for added sugar!), a clean protein bar, or a protein-packed smoothie can help stabilize blood sugar and fuel your brain.
- Move in the morning – Even gentle stretching or a quick walk supports energy and mood.
- Nurture your stress – A short meditation, deep breaths, or even a slow cup of tea can keep cortisol from spiking or crashing.
Know Your Rhythm with the DUTCH Test
Sometimes, intuition isn’t enough. That’s where the DUTCH Test comes in. This simple, at-home test shows:
- Your cortisol throughout the day
- DHEA and adrenal health
- Sex hormone patterns
At Vi Beauty Lab, we use this information to create a plan that meets your unique hormone needs. No guessing. No blame. Just clarity and a strategy to help you feel energized and balanced again.
Cortisol is not your enemy — it’s your ally. Supporting your Cortisol Awakening Rhythm and overall hormone balance can transform your mornings, stabilize your energy, and make perimenopause feel a little easier.
At Vi, we help women see their rhythms, understand their hormones, and reclaim their energy. Because you deserve mornings that feel like a fresh start, not a struggle.
