How Female Biology Impacts Workplace Burnout

Ladies!… Let’s talk about hormones—yes, HORMONES! It’s time to remove the stigma around discussing how our bodies affect the way we work. In many workplaces, productivity standards are built around the male experience, but research shows that this approach overlooks key hormonal differences that impact women’s well-being and performance. Women’s hormonal cycles follow a roughly 28-day rhythm, with fluctuations that impact everything from energy levels to cognitive function, stress responses, and emotional regulation. In contrast, men experience more consistent hormone levels, with daily variations in testosterone. Expecting women to perform at the same intensity every single day, in line with a model built on male physiology, is not only unrealistic—it’s harmful. Research has demonstrated the detrimental effects of ignoring these hormonal cycles. Women who are forced to work in environments that demand constant high-intensity performance, without considering the natural ebb and flow of their energy and focus, are more likely to experience burnout, chronic stress, and long-term health issues. For example, studies show that disregarding the body’s natural hormonal patterns can lead to increased cortisol levels, which can have long-term negative effects on immune function, mental health, and even heart health. During the luteal phase (the second half of the menstrual cycle), for instance, women’s progesterone levels rise, leading to increased fatigue, lower energy, and a greater need for rest. Pushing through these natural cycles without adequate support or adjustments can lead to serious physical and psychological consequences. On the other hand, the follicular phase (the first half of the cycle) is often marked by heightened energy and creativity, a time when many women feel more productive and focused. This isn’t about making excuses—it’s about working WITH our bodies rather than against them. There is no shame in acknowledging that our hormones impact how we feel and perform at work. In fact, failing to do so can lead to a culture that prioritises unsustainable productivity at the cost of women’s health. We should also consider how these issues mirror the struggles faced by neurodivergent individuals in workplaces. The one-size-fits-all approach to productivity simply doesn’t work for many people, whether it’s due to hormonal cycles or neurological differences. By forcing ourselves to fit into established norms that don’t consider our individual needs, we either end up assimilating at the cost of our health or we are seen as "different" and excluded. The bottom line is that we need to create work cultures that value physiological diversity. When we honour these differences—by creating more flexible work schedules, recognising the ebb and flow of energy, and fostering open conversations about hormones—we not only improve well-being but also unlock new levels of productivity. WE MUST LISTEN TO OUR BODIES.

➡️ Why Most High-Performance Advice Is Failing Women The productivity world wasn’t built for your biology. Most high-performance advice was designed by men, for men—and that’s exactly why it’s not working for so many high-achieving women. No shade to our hard-working men - we love to see you thrive, too! ------ ⬇️ Here’s the truth when it comes to high-performance for women: 1. Most Current Tips and Hacks are Based on a 24-Hour Rhythm, Not a 28-Day One 💡 Most advice assumes your energy, focus, and stress tolerance reset every day. 💡 But women operate on an infradian rhythm—your hormones fluctuate across a 28-ish day cycle (with special bonus versions in peri/menopause) ➡️ That means the “wake up at 5 AM, crush your goals, train hard daily” routine can lead to burnout when applied all month long. 2. Don’t Ignore the Power of Your Cycle 💡 Hormones like estrogen and progesterone impact your brain, motivation, creativity, and recovery. 📆 Your cycle can actually be your greatest tool for aligned performance—when you work with it, not against it. 💡High estrogen = peak energy and verbal fluency → great for meetings, launches. 💡High progesterone = more inward and detail-focused → great for deep work, planning. 3. Stop Pursuing Advice that Rewards Output Over Alignment 💡 Traditional high-performance culture glorifies nonstop output, but women’s biology is cyclical, and peak performance doesn’t mean performing at 100% every day. ➡️ Real success is learning how to ebb and flow intentionally—honoring rest + recovery as a strategic advantage. 4. You Need to Account for Hormonal Sensitivity to Stress 💡Chronic stress hits women harder. Many productivity protocols can inadvertently push our stress hormones into overdrive through overtraining, under-eating, and overworking—wrecking hormone balance over time. 💡 The same routine that energizes a man might push a woman into chronic low-level inflammation or cycle dysfunction. 5. Understand How Women Process Recovery - Physically and Mentally 💡“Just sleep 7 hours and meditate” is not enough. 💤 Female physiology needs more restorative practices based on where you are in your cycle. 💡 Luteal phase? You may need more sleep, slower movement, deeper nourishment. ---- ⬇️ The Solution? Personalized, Biology-Informed High Performance. This isn’t about doing less. It’s about doing it smarter—in rhythm with your body. --- 👋🏼 I'm Dr. Laura DeCesaris, Functional Medicine Strategist and Women's Health expert, and host of The Femme Factor Podcast ➡️ I've helped hundreds of professional women just like you take back control of their health, amplify their productivity and impact, and create more space for joy, vibrancy, and wellness in their lives. I'd love to help you do the same! Want to explore this for yourself? Let’s chat! DM me 'RHYTHM' and let's connect.

Burnout is draining you—but your hormones may be to blame. The hidden link between chronic stress and hormonal havoc in women. Burnout and chronic stress lead to neuroinflammation in your brain. Neuroinflammation due to burnout significantly impacts your hormones. Prolonged stress & burnout impact your HPA axis, which disrupts the delicate balance of: - thyroid hormones: thyroid-stimulating hormone (TSH), thyroxine (T4),  - estrogen,  - progesterone,  - testosterone - cortisol - serotonin Burnout-induced hormonal imbalance can lead to: 🔹 Cortisol Dominance – Chronic stress raises cortisol, suppressing estrogen & progesterone, leading to hormonal imbalances and weight gain in the mid-section. 🔹 Menstrual Cycle Disruptions – Irregular, missed, heavier, or lighter periods due to hormonal fluctuations. 🔹 Decreased Fertility – High cortisol levels can interfere with ovulation and reproductive hormone regulation. 🔹 Mood Swings & Irritability – Hormonal imbalances contribute to increased anxiety, irritability, and emotional instability. 🔹 Low Libido – Elevated cortisol reduces testosterone, leading to a decline in sexual desire. 🔹 Worsened Perimenopause & Menopause Symptoms – Burnout can intensify hot flashes, night sweats, and mood swings. 💡 Managing the Hormonal Impact of Burnout from my research published in the best-selling Busy Brain Cure (Harper Collins 2024) ✅ Stress Management – Mindfulness, deep breathing, yoga, and physical activity to lower cortisol help with acute stress that compounds burnout.  ✅ Healthy Lifestyle – Prioritizing sleep is crucial to supporting hormonal health ✅ Professional Support – get your labs checked including markers of inflammation and hormone levels. Medications to support your hormonal health may be required. Burnout affects more than just energy levels—it can disrupt every system in your body through your hormones. 📕 Chapter 16 of my book, The Busy Brain Cure (Harper Collins 2024) contains a lab evaluation form to take to your doctor ♻️ Repost to your network to help reach burned out women with their health #WomensHealth #Burnout #MentalHealth #KeynoteSpeaker  

Returning to in-person work wasn’t just inconvenient for those who’d relocated. It was devastating for the millions of women who quietly organize their lives (and careers) around heavy periods. Uterine fibroids are one of the most common causes of heavy menstrual bleeding. And if you've ever had to: – Schedule meetings based on your cycle – Keep a change of clothes at your desk – Use PTO to recover from iron infusions or painful cramps – Smile through discomfort so you're not labeled “difficult” ...then you already know fibroids affect more than just your health. They impact your livelihood. Careers stall. Opportunities are missed. Burnout becomes a way of life. Managing fibroids at work isn’t easy, but here are a few strategies that might help: 1. Know your rights. Look into sick leave, FMLA, and workplace disability policies. You don’t owe ANYONE the full details of your health, but knowing your options helps you advocate effectively. 2. Plan ahead when possible. If your cycle is somewhat predictable, try to schedule major tasks or travel outside your most symptomatic days. 3. Request accommodations. This might mean flexible hours, remote days, or access to a quiet space when needed. It’s okay to ask. 4. Track EVERYTHING. Logging symptoms, missed days, and impacts on your work helps paint a clearer picture for both your provider and your HR department. 5. Talk about it. If you feel safe, talking about your experience can create space for others and challenge the silence that keeps this issue in the shadows. No one should have to sacrifice their well-being to prove their professionalism. Thank you to Venus Williams, Lupita Nyong'o, and the many women sharing their stories to bring awareness to uterine fibroids and their devastating impact. #FibroidAwarenessMonth #WomensHealth #BlackWomensHealth #WorkplaceWellness #ReproductiveHealth #ChronicConditions #HealthEquity #SelfAdvocacy #ObGyn

Most women were never taught this: Our monthly cycle impacts more than just our period. It affects how we think, It affects how we feel, It affects how we focus, It affects how we cope, and It affects how we lead. It’s not that you’re inconsistent. It’s that you’re cyclical, and no one told you. We weren’t taught this in school. Or at work. Not even in most wellbeing programmes. The science is clear though: Your biology shifts every week. And those shifts change how you experience stress and resilience. Here’s a simplified breakdown: Week 1 — Menstrual (Days 1–7) Low hormones. You may feel tired or inward. Stress reactivity is lower. It's a good time for rest or solo focus. Week 2 — Follicular (Days 8–14) Oestrogen rises. Energy lifts. You may feel sharper, more confident and social. Great time for strategy and visibility. Week 3 — Ovulation (Days 15–17) Peak oestrogen and testosterone. Communication and collaboration often peak, but if you’re already depleted, this can tip into overwhelm. Week 4 — Luteal (Days 18–28) Progesterone increases. Sensitivity rises. You may feel less tolerant, more fatigued. Burnout often surfaces here. What does this mean for stress? 1. Your ability to handle pressure isn’t the same every week. 2. Leadership, performance and wellbeing plans need to flex, not flatten you into linear expectations. In my work, I see how ignoring the female cycle keeps women stuck in push-mode… Then confused when burnout creeps in. I’m not a hormone expert. But I know this matters. This isn’t medical advice, it’s an invitation: To track, to reflect, to adapt. Because biology is not a barrier, it’s a blueprint. Were you ever taught this? Or are you learning now, like most of us?