Let’s be real—turning 35 doesn’t flip a magic switch where your body suddenly rebels. 

But if you’re over that milestone, you may have noticed things aren’t running quite like they used to. 

The scale is stickier, your energy dips faster, your sleep feels hit-or-miss, and those mood swings? They’re showing up uninvited, like that one friend who never texts before stopping by.

Here’s the kicker: it’s not “just aging.” And no, you’re not losing your mind. What you’re probably experiencing are hormonal changes that start to sneak in during your mid-30s.

Hormones run the show in your body—they affect everything from your weight and sleep to your mood, cravings, energy, and even how well your workouts “work.” When they’re balanced, you feel like yourself. When they’re off? You feel like someone else is driving your body, and you’re strapped in the passenger seat.

So let’s break this down in a way that actually makes sense. 

Here are the five hormonal red flags every woman over 35 should be watching for—and what you can do about them.

1. Weight Gain Around Your Middle That Won’t Budge

We’re not talking about a couple of pounds from vacation. We’re talking about that stubborn belly fat that seems to appear overnight and laughs in the face of your old “eat a salad, drop two pounds” strategy.

This is one of the biggest signs your hormones—specifically cortisol, insulin, and estrogen—are out of balance.

• Cortisol (your stress hormone) can cause fat storage around your midsection when it stays elevated for too long. And guess what? Between work stress, family obligations, and lack of sleep, most women over 35 are swimming in cortisol.
• Insulin resistance often sneaks in as we get older, especially if we’re eating more processed carbs or snacking all day. High insulin makes fat loss near impossible.
• Estrogen dominance (when estrogen is high compared to progesterone) can also cause weight gain in the hips, thighs, and belly.

What to do about it:

• Prioritize protein and fiber to stabilize blood sugar.
• Strength train at least 2–3 times per week to build muscle and improve insulin sensitivity.
• Manage stress with actual recovery (walks, yoga, breathwork—not just scrolling TikTok and calling it “relaxing”).
• Get your hormones tested if this belly fat feels totally resistant to lifestyle changes.

2. Sleep Gone Wild—Can’t Fall Asleep, Can’t Stay Asleep

Remember when your head used to hit the pillow and you’d wake up refreshed? Those were the days! 

If you’re suddenly dealing with insomnia, restless nights, or waking up at 3 a.m. like clockwork, hormones could be the culprit.

The big ones messing with your shut-eye?

• Progesterone: Known as your calming hormone. As it declines in your late 30s and 40s, sleep becomes lighter and less restorative.
• Cortisol: If it’s high at night (from stress, late workouts, or even too much caffeine), your body won’t let you wind down.
• Melatonin: Production naturally decreases with age, making it harder to fall asleep.

What to do about it:

• Create a consistent nighttime routine: dim lights, put your phone away, and signal to your body it’s bedtime.
• Cut caffeine after noon (yes, even that “small” latte counts).
• Try magnesium before bed—it helps with relaxation and sleep quality.
• If stress is the culprit, practice stress-relieving activities before bed (think stretching, journaling, or even a warm shower).

3. Mood Swings, Anxiety, or Feeling Like a Stranger in Your Own Skin

If you’ve ever thought, “Why am I crying at a commercial about dog food?!”—welcome to the club.

Fluctuating hormones in your mid-30s can make your emotions feel like they’re on a rollercoaster. One minute you’re fine, the next you’re snapping at your partner for breathing too loudly.

The main culprits here are shifts in estrogen and progesterone.

• Estrogen helps regulate mood because it impacts serotonin (your “happy” neurotransmitter). When estrogen dips, serotonin does too. Cue sadness, anxiety, or irritability.
• Progesterone is calming, and when it’s low, anxiety can skyrocket.
• Cortisol also plays a role. Chronic stress means chronic irritability.

What to do about it:

• Balance your blood sugar with protein-rich meals. Blood sugar crashes can trigger mood swings that feel like anxiety or anger.
• Incorporate movement that calms your nervous system (yoga, Pilates, or walking outside).
• Get outside daily—sunlight helps regulate serotonin and melatonin.
• If mood swings are extreme or interfering with your daily life, consider talking to a healthcare provider about testing your hormones.

4. Energy Crashes (a.k.a. You’re Living on Coffee)

If you need coffee to wake up, a snack to push through the afternoon, and wine to wind down, your energy isn’t just low—it’s on a hormonal seesaw.

Why? Because your thyroid, cortisol, and insulin are likely out of balance.

• Thyroid hormones control metabolism. If they’re sluggish, you’ll feel tired no matter how much you sleep.
• Cortisol should be high in the morning (to get you moving) and low at night (to help you wind down). If that rhythm is flipped, you’ll feel wired at night and exhausted during the day.
• Insulin spikes from high-sugar meals cause energy crashes, making you feel like you’re running on fumes.

What to do about it:

• Eat balanced meals with protein, fat, and fiber to avoid sugar highs and crashes.
• Strength train to build metabolic resilience and boost energy long-term.
• Prioritize sleep (yes, I’m saying it again—it’s THAT important).
• Check your thyroid if you’re constantly exhausted despite good habits.

5. Period Changes That Feel Anything but Normal

By your mid-30s, your cycle can start to change. And while some shifts are normal, big changes can be red flags for hormone imbalance.

Watch out for:

• Heavier or longer periods
• Shorter cycles (less than 24 days) or skipped cycles
• Worsening PMS (cramps, mood swings, breast tenderness)
• Irregular spotting

These symptoms can be linked to estrogen dominance, low progesterone, or perimenopause.

• Estrogen dominance can cause heavy bleeding, cramps, and breast tenderness.
• Low progesterone can cause short cycles or spotting before your period.

In addition, perimenopause (the 5–10 years before menopause) often begins in your late 30s or 40s and brings unpredictable cycles.

What to do about it:

• Track your cycle so you actually know what’s happening month to month.
• Support your liver (where estrogen is processed) with cruciferous veggies like broccoli, kale, and Brussels sprouts.
• Get plenty of sleep and manage stress—cortisol steals from progesterone production.
• Talk to your doctor if cycles are severely painful, heavy, or unpredictable.

How to Know If It’s Time to Get Tested

If these red flags sound familiar, it might be time to dig deeper. You don’t need to live in “survival mode,” brushing off your symptoms as “normal.” Common doesn’t mean normal. And ‘normal’ doesn’t always mean healthy.

Testing can look at:

• Cortisol levels throughout the day
• Thyroid function
• Estrogen, progesterone, and testosterone balance
• Insulin sensitivity and blood sugar regulation

This kind of information (read by a functional nutritionist in addition to a physician) helps you stop guessing and start actually addressing what’s happening in your body.

The Big Picture

Hormone changes in your mid-30s and beyond are not the end of the world—they’re a signal that your body needs more support than it did at 25.

The good news? You don’t have to suffer through weight gain, mood swings, and restless nights. 

By paying attention to these red flags and supporting your body with the right nutrition, exercise, stress management, and lifestyle changes, you can feel like yourself again.

Here’s what I want you to take away:

1. Weight gain that won’t budge, crappy sleep, mood swings, constant fatigue, and cycle changes are not just “aging.” They’re hormonal red flags.
2. Macro-balanced nutrition, strength training, stress management, and sleep are your best tools to bring your body back into balance.
3. If symptoms persist, testing your hormones can give you clarity and direction.

You don’t have to live in hormonal chaos. You just need the right tools to understand what your body is telling you—and the right support to get back on track.

Final Thoughts

If you’re over 35 and your body feels like it’s rebelling, let me say this loudly, you’re not broken—you’re just in a new season of life where your hormones need more attention.

Watch for the red flags: stubborn belly fat, sleepless nights, mood swings, energy crashes, and period changes. These aren’t just annoyances—they’re your body’s way of asking for help.

And the truth is, once you learn how to support your hormones with macro nutrition, strength training, and stress management, you’ll not only start feeling better—you’ll unlock a level of energy, confidence, and health you probably thought was gone for good.

Want personalized help testing your hormones, creating a hormone balancing plan, losing weight, and feeling like yourself again? 

That’s exactly what my team and I help women do. Click HERE to learn more.

And remember, coaching gives you the tools and accountability you need to finally stop guessing and start thriving. You deserve to thrive!