Estrogen, Progesterone, and Testosterone: How These Hormones Shape Your Daily Life

Let’s take a tour beyond the myths and into the molecular reality of what these hormones really do in your daily life.

Estrogen: The Multitasking Mastermind

Estrogen isn’t just about periods and PMS. It’s a group of hormones—estradiol, estrone, and estriol—that influence nearly every system in your body. Produced primarily in the ovaries (or via testosterone conversion in men), estrogen plays a crucial role in brain health, bone density, mood, metabolism, and even immune function.

Low levels? Think brain fog, irritability, sleep disruption, and decreased libido. High levels? Cue bloating, breast tenderness, and heavy periods. And yes, men need it too—for sperm production, bone strength, and sexual health. When men have too much estrogen, issues like low libido, abdominal weight gain, and even erectile dysfunction can appear.

Estrogen also modulates serotonin and dopamine, which means imbalances can lead to mood swings or depressive symptoms in both sexes.

“Estrogen isn’t just a ‘female hormone’—it’s a neural, metabolic, and immune modulator that both men and women need in the right amounts.” – Dr. Sara Szal

Progesterone: The Hormonal Anchor

Often overshadowed by estrogen, progesterone is your calm, steadying presence—the chamomile tea of your endocrine system. Produced after ovulation in women, and in small amounts in men via the adrenal glands and testes, progesterone balances estrogen’s growth-promoting effects and regulates mood, sleep, and stress.

In both sexes, it supports GABA (your brain’s main calming neurotransmitter), helping you wind down at night and avoid anxiety spirals.

But here’s the rub: progesterone and cortisol are made from the same hormonal precursor, pregnenolone. So under chronic stress, your body may prioritize cortisol over progesterone—a phenomenon known as the “pregnenolone steal.”

The result? In women: insomnia, PMS, irregular bleeding. In men: anxiety, poor sleep, and even estrogen dominance.

“Progesterone is often MIA in chronic stress—leaving both men and women emotionally wobbly and sleep-deprived.” – Dr. Sara Szal

Testosterone: The Feel-Good Fuel

Dubbed the “male hormone,” testosterone deserves more nuanced PR. Women need it too—just in smaller doses. It affects energy, mood, motivation, libido, and muscle strength for everyone.

In men, low testosterone can cause fatigue, irritability, weight gain, and decreased sexual function. In women, symptoms may include low desire, poor motivation, and even mood instability.

Testosterone naturally declines with age—but stress, poor sleep, and insulin resistance can accelerate that process. In women with conditions like PCOS, excess testosterone can cause acne, hair growth, and menstrual irregularities. And in men, stress-induced testosterone dips can trigger what Dr. Sara calls “the hormonal slow fade.”

“Testosterone isn’t about being macho—it’s about vitality, mood, and motivation for everyone.” – Dr. Sara Szal

Hormones Don’t Work in Silos

Here’s the bottom line: you can’t “boost testosterone” or “balance estrogen” in a vacuum. These hormones interact constantly—with each other and with lifestyle inputs like stress, sleep, diet, and even light exposure.

Estrogen buffers cortisol. Cortisol can block progesterone. Testosterone can convert to estrogen in fat tissue. It’s not a solo act—it’s a hormonal orchestra, and everyone’s playing off each other’s notes.

“Hormones are not solo artists—they’re a band. If one’s off-key, the whole song falls apart.” – Dr. Sara Szal

Final Thoughts: Your Hormones, Your Power

If you’re experiencing unexplained weight gain, early morning awakenings, diminished libido, or cognitive sluggishness, it’s worth considering that estrogen, progesterone, or testosterone—or all three—may be playing a role. These symptoms are not random. They are signals, and more often than not, they originate upstream in your hormonal axis. The encouraging part? Hormones are dynamic. With the right interventions—nutritional adjustments, resistance training, circadian alignment, advanced biomarker testing, and, when appropriate, pharmacologic support—we can recalibrate the system. This isn’t about chasing perfection; it’s about optimizing function.

Estrogen, progesterone, and testosterone are not confined to reproductive health. They are central to your mood, your energy, your metabolic rate, and your resilience to stress. We need to stop relegating hormones to the domain of sexual health and start understanding them as the biochemical infrastructure that supports peak performance—physically, mentally, and emotionally.

And just as important, we have to stop normalizing hormonal dysfunction. Waking up at 3 a.m. every night, struggling with brain fog, or watching your motivation erode day by day—these are not just the price of getting older. They’re signs that your internal system is out of sync. The good news is that with the right tools, we can restore balance—and help you feel like yourself again.

In summary, estrogen, progesterone, and testosterone are systemic regulators that significantly impact neurochemistry, metabolic function, brain function, vascular health, mood, sleep, muscle protein synthesis, and cognitive performance in women. These hormones interact with sleep patterns and stress responses, influencing overall health and well-being across different ages.

It’s time we took hormones seriously—not just when something breaks, but as a core pillar of long-term health optimization and longevity.

Citations

Alexander, S. E., B. Gatto, O. E. Knowles, et al. 2024. “Bioavailable Testosterone and Androgen Receptor Activation, but Not Total Testosterone, Are Associated With Muscle Mass and Strength in Females.” The Journal of Physiology. https://doi.org/10.1113/JP286803.

Ballard, H. K.,et al. 2023. “Hormone-Sleep Interactions Predict Cerebellar Connectivity and Behavior in Aging Females.” Psychoneuroendocrinology 150: 106034. https://doi.org/10.1016/j.psyneuen.2023.106034.

Haufe, A., et al. 2022. “The Role of Ovarian Hormones in the Pathophysiology of Perimenopausal Sleep Disturbances: A Systematic Review.” Sleep Medicine Reviews 66: 101710. https://doi.org/10.1016/j.smrv.2022.101710.

Hunter, Sandra K., et al. “The Biological Basis of Sex Differences in Athletic Performance: Consensus Statement for the American College of Sports Medicine.” Translational Journal of the ACSM 8(4):p 1-33, Fall 2023. | DOI: 10.1249/TJX.0000000000000236.

Mu, E., L. et al. 2025. “Using Estrogen and Progesterone to Treat Premenstrual Dysphoric Disorder, Postnatal Depression and Menopausal Depression.” Frontiers in Pharmacology 16: 1528544. https://doi.org/10.3389/fphar.2025.1528544.

Ruehr, L., et al. 2025. “Estrogens and Human Brain Networks: A Systematic Review of Structural and Functional Neuroimaging Studies.” Frontiers in Neuroendocrinology 77: 101174. https://doi.org/10.1016/j.yfrne.2024.101174.

Shahid, W., and R. Noor. 2025. “Effects of Integrated Exercise Approach on Total Testosterone Levels in Eumenorrheic Women: A Randomized Controlled Trial.” Scientific Reports 15 (1): 15692. https://doi.org/10.1038/s41598-025-00599-x.