Brain Fog

Reading Time: 6 Minutes

What’s Going On

Colostrum is having a moment. Once primarily associated with newborn immunity, it’s now being marketed to adults as a miracle powder that boosts gut health, immunity, skin, and athletic recovery. You’ve likely seen it in influencer routines—sprinkled into smoothies, touted alongside matcha, or added to supplement stacks. But what is it really? And does the science support the hype?

As women balancing demanding schedules and rising wellness noise, it’s hard to know what’s worth the attention. Colostrum might sound like the next wellness fix—but the real question is: does it meet your actual needs?

What Women Aren’t Hearing Enough

Most adult-focused colostrum supplements are derived from bovine colostrum (from cows), not human. The bioactive compounds—like immunoglobulins, lactoferrin, and growth factors—are present in both, but the way they interact with the adult human body is still being studied.

Some early research suggests that colostrum may support gut barrier integrity, immune modulation, and inflammation reduction, particularly in people with leaky gut or high physical stress (like athletes). But many claims circulating online are extrapolated far beyond the data.

And unlike many wellness fads, colostrum isn’t harmless for everyone. Those with dairy sensitivities or autoimmune issues should exercise caution, as it may trigger unwanted responses.

What’s often missing in the influencer narrative? Context, sourcing, and the actual need. Supplementing with colostrum might be useful—but it’s not a universally necessary product. And for most women, the most impactful gut and immune support still comes from sleep, stress management, fiber diversity, and consistent movement.

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What’s Working

These strategies come from women who’ve been where you are—like the nonprofit director who thought she was developing early dementia until she realized it was perimenopause, the stay-at-home mom who couldn’t understand why managing her household suddenly felt impossible, and the small business owner who found ways to work with her changing brain instead of fighting it:

The “Hormone-Performance Journal”:

Track 3 moments each week when you felt foggy, unmotivated, or overreactive. Note: What were you doing? Where were you in your cycle (if still tracking)? What would have helped you recalibrate? Most women discover patterns they can plan around.

Your New “Executive Function Support Stack”:

Strategic Disclosure and Boundary Setting:

Choose 1-2 trusted people in your life to be honest with about what you’re experiencing. The isolation makes the symptoms worse. Also, give yourself permission to say “Let me think about that and get back to you” more often.

Behavioral Pattern Shifts You Might Notice:

Decision Fatigue Amplification: You used to make quick decisions about everything from dinner to work priorities. Now simple choices feel overwhelming. This isn’t indecisiveness—it’s your brain conserving energy for essential functions while hormones fluctuate.

Perfectionism Paralysis: The high standards that used to drive your success now feel like impossible barriers. When your processing speed slows, perfectionism shifts from motivating to paralyzing.

Overfunctioning Awareness: You might suddenly notice how much invisible labor you’ve been carrying—and feel less willing or able to carry it all. This isn’t laziness; it’s your system demanding more realistic boundaries.

Social Energy Depletion: Conversations that used to energize you now feel draining. You might find yourself avoiding social situations or feeling guilty about needing more alone time to recharge.

Working WITH Your Changing Patterns:

For Decision Fatigue: Batch similar decisions together and create “decision-free zones” in your day. That might mean meal planning on Sundays or choosing your outfit the night before. It’s not about being more organized—it’s about protecting your cognitive resources.

For Perfectionism Shifts: Notice when “good enough” actually IS good enough. Your brain is asking you to be more selective about where you spend your mental energy. This might be the permission you’ve needed to let go of some impossibly high standards.

For Overfunctioning Patterns: Start saying “I need to think about that” instead of immediately saying yes. Your reduced capacity for taking on everyone else’s emotional labor might actually lead to healthier relationships and better boundaries.

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Research-Backed Insight

Research confirms that cognitive symptoms like brain fog and memory lapses are common during perimenopause. Studies show these hormonal changes directly impact the prefrontal cortex, affecting focus, emotional regulation, and working memory.

But here’s the encouraging part: these changes are temporary for most women. Research published in the NIH database shows that cognitive symptoms like brain fog and forgetfulness are typically most noticeable during perimenopause and often improve once hormones stabilize after menopause or with the right support. The transition can last several years, but understanding what’s happening allows you to adapt strategically rather than suffer in silence.

The Bottom Line: When researchers followed women through perimenopause, they found that the women experiencing the most brain fog weren’t “losing their minds” or becoming incompetent. They were going through predictable neurological changes that nobody had warned them about. The ones who recovered their confidence fastest were those who understood what was happening and adjusted their systems accordingly.

Try This Week

📌 Track your “Decision-Energy Patterns”: For one week, notice when decisions feel easy vs. overwhelming. Most women find their decision-making capacity fluctuates predictably—morning vs. evening, certain days of their cycle, or after specific types of activities. Use this intel to batch decisions during your high-capacity windows.

🕒30 seconds each time you make a decision • Behavioral awareness

📌 Try the “Perfectionism Audit”: List 5 areas where you maintain high standards. Ask yourself: Which of these still energize me vs. drain me? Where can “good enough” actually BE good enough? Your changing brain might be asking you to be more selective about your energy investments.

🕒 10 minutes • Priority clarification

📌 Schedule a “Doctor Conversation”: Prepare these 3 questions: (1) How do I know if I’m in perimenopause? (2) What are my treatment options—both hormonal and non-hormonal? (3) How can I safely track cognitive or energy shifts? Bring your symptom patterns from the journal above.

🕒 20 minutes to prepare • Informed advocacy

Closing Reframe

Your brain isn’t broken, and you’re not losing your edge. What’s happening is that perimenopause is revealing which of your old patterns still serve you and which ones need updating. Maybe your perfectionism needs to become more selective. Maybe your people-pleasing needs boundaries. Maybe your pace needs to shift from sprint to sustainable.

It’s okay if you can’t multitask like you used to. It’s okay if decisions take longer. It’s okay if you need more recovery time. This isn’t regression—it’s rebalancing. Many women find that once they stop fighting these changes and start working with them, they develop better boundaries, clearer priorities, and more sustainable ways of living.

You’re not becoming less capable. You’re becoming more discerning about where you invest your energy. That’s not a loss—that’s wisdom.

Cross-Link

Pairs well with: WTF Is Cortisol—and How Do I Actually Manage It? (hormone and stress interaction), Why High-Achieving Women Can’t Focus (cognitive changes and attention), 5 Things Women Approaching 50 Should Proactively Discuss with Their Doctor (health advocacy conversations)