Is your new year energy fading? Discover the hormonal reasons behind it

The start of January is usually charged with fresh ambition, as we set big goals, join new gyms, and ride the wave of “new year, new me” energy.

But by the time February rolls around, that initial buzz often starts to fizzle out.

For many, the excitement is replaced by a lingering sense of fatigue that a second cup of coffee just can't fix.

While it’s easy to blame a busy schedule, there might be a deeper biological reason for your slump.

Experts suggest that shifting hormone levels could be the silent culprit behind your lack of vigour.

The role of hormones in your daily energy

As we age, our sex hormones naturally begin to decline.

In men, this means a drop in testosterone, while women experience falling levels of estrogen and progesterone.

These aren't just important for reproduction; they are the chemical messengers that tell our bodies to stay strong and alert.

Ingrid Singels, Associate Director of Pharma Dynamics’ Scientific Division, explains that these hormones are foundational to our well-being. “Sex hormones play a vital role in maintaining energy, mood, muscle mass and bone strength – all of which influence how strong and energised we feel,” she says.

When these levels are off-balance, the impact is felt both physically and mentally.

According to Singels, “These hormones don’t just regulate reproduction – they help maintain the systems that make us feel physically and mentally strong. When these levels decline, it can affect everything from our ability to recover after exercise to how motivated we feel.”

Signs you might be out of sync

It can be difficult to tell the difference between “normal ageing” and a hormonal imbalance.

However, there are specific signs to look out for depending on your biology.

For men

Men may notice a condition known as late-onset hypogonadism. Research shows that testosterone levels typically drop by about 1 per cent every year after age 30. Common signs include:

• Feeling constantly tired or having less stamina during workouts.
• Losing muscle mass even if you are still training.
• Unexpected weight gain, particularly around the stomach.
• Irritability or a consistently low mood.

For women

For women, especially those approaching or going through menopause, the drop in estrogen and progesterone can be quite disruptive.

“Menopause is a natural life stage, but that doesn’t mean women should suffer in silence,” says Singels. “Hormone fluctuations can have real physical and emotional effects. Understanding and addressing them can greatly improve quality of life.”

Key signs for women include:

• Disrupted sleep, often caused by night sweats or hot flashes.
• Brain fog, anxiety, or sudden mood swings.
• A noticeable loss of muscle tone and general fatigue.

Taking the next step

If you feel like you are pushing through treacle every day, it is worth talking to a professional.

“These symptoms are often blamed on stress, ageing or a busy lifestyle, but sometimes there’s an underlying hormonal reason that can, and should be addressed,” explains Singels.

A simple blood test can often check testosterone levels for men. For women, doctors usually look at a combination of symptoms, age, and medical history to get the full picture.

Singels suggests that a midlife checkup is a great way to establish a baseline for your health.

“A midlife checkup isn’t just about finding problems. It’s about understanding where your body is now, so you can take steps to protect your health and feel your best in the years ahead.”

Natural ways to support your balance

While you should always consult a doctor before trying “hormone boosters,” certain lifestyle habits can help your body adapt to these changes naturally.

• Prioritise strength training: Lifting weights or doing resistance exercises helps preserve muscle and supports healthy hormone production.
• Focus on sleep: Aim for seven hours of quality rest. Sleep is when your body regulates hormones like cortisol and testosterone.
• Eat for fuel: Include healthy fats like avocado and nuts, which are essential for hormone production, along with lean proteins for muscle repair.
• Manage stress: Chronic stress creates high cortisol, which can “bully” your other hormones into lower levels.

As Singels notes, “Small, consistent changes to your daily routine – like moving more, eating well, resting properly and managing stress can make a big difference to how you feel.”

By understanding the science behind your energy levels, you can move past the February slump and find your strength again.

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