The Motivation Crash in Perimenopause: What’s Really Behind It

You used to feel focused. Motivated. The get-it-done energy was yours. But lately, the spark feels missing. No amount of coffee, carbs, or self-pushing seems to bring it back.

If that sounds familiar, you’re not imagining things.

Perimenopause brings a wave of hormonal shifts. And it’s not just the usual suspects like estrogen and progesterone. There are quieter forces at play - like dopamine and insulin—that deeply impact your energy, mood, and motivation.

Let’s break it down.

Dopamine: The Motivation Molecule Takes a Hit

Dopamine is one of your brain’s key “feel-good” chemicals. It’s responsible for reward, drive, focus, and that general zest for life. What most people don’t tell you is that dopamine, your drive and motivation chemical, is heavily influenced by estrogen.

When estrogen levels begin to fluctuate during perimenopause, your dopamine system gets a bit scrambled too.

That’s why you might feel:

• Like the things that used to light you up don’t hit the same

• Flat, foggy, or emotionally unmotivated

• Stuck in cycles of procrastination or craving stimulation (hello, sugar, caffeine, or doomscrolling). Yep, I'm high-fiving you on this one. Me too.

It’s not a mindset flaw. It’s biochemistry. But here’s the empowering part: with the right mindset tools, you can begin to repair and extend the balance. (More on that below.)

Insulin: The Blood Sugar Regulator That’s Struggling Too

Insulin helps your body manage blood sugar and energy. When there’s excess sugar from your diet, a stress response, or underlying blood sugar issues, insulin steps in to move that sugar out of your bloodstream and into your cells, often storing it as fat (hello stubborn belly fat).

Estrogen plays a helpful role by supporting insulin sensitivity. This means your cells respond well to insulin, helping to keep your energy stable and your metabolism in balance.

During perimenopause, this balance starts to tip. As estrogen levels drop, insulin sensitivity often decreases, which can lead to higher insulin resistance.

Dopamine and Insulin: A Two-Way Relationship

Here’s where it gets really interesting. They affect each other. When insulin spikes from sugar or stress, it can actually reduce dopamine release. This dulls your sense of pleasure and motivation.

Low dopamine makes it harder to feel driven to move your body or eat nourishing food. That, in turn, can worsen insulin resistance. Blood sugar swings also increase the urge for quick dopamine hits, like a sweet treat or glass of wine, which keeps the cycle going.

This isn’t about pushing harder. It’s your hormones shifting the beat, calling for a new kind of rhythm. But unfortunately, we’ve been sold the ‘work hard, play hard, splurge hard’ way of living - and it’s left so many of us running on empty. Our dopamine is drained, our adrenals are shot, and underneath it all, we’re just... tired and confused.

What Can You Do?

I wouldn't leave you hanging, so let's see what you can do to support both dopamine and insulin.

To support dopamine:

• Prioritize protein, especially at breakfast (hello, tyrosine!)

• Get morning sunlight on your skin

• Move your body in ways that feel good (walk, dance, lift, stretch)

• Create more novelty: small changes, new hobbies, joy triggers

• Nurture sleep and take screen breaks

To support insulin:

• Eat balanced, slow-carb meals with protein, fiber, and healthy fats

• Strength train or do resistance exercises

• Avoid skipping meals, especially if it leads to cravings later

• Practice mindfulness or nervous system calming tools

• Reduce sugar and alcohol when possible (I know,

And yep, there’s one surprising tool that can support both dopamine and insulin: essential oils. I’ve put together a short, practical guide with the how and why. Want it? Click here to download.

Recap: Perimenopause = recalibration

It’s not your body falling apart. It’s your body asking for change.

You’re not lazy. You haven’t lost your edge. And you’re definitely not broken.

Your brain and body are calling for deeper support. A slower pace. Tools that actually work with your biology, not push against it.

This is the kind of support I offer. Meeting the real you, beneath the symptoms.Because when you understand what’s really happening, you can stop firefighting and start responding with clarity.

Want to explore more?

You can download my guide Perimenopause, Demystified or book a free clarity call.

This next season can be clear, energising and full of purpose. I’d love to walk with you into it.