We’ve searched high and low, tried and tested countless tips (and honestly, can’t even remember where some of them came from!) but what we do know is these little changes seem to be making a difference.
Let’s be honest so many of us in our 40s (and beyond) know what it feels like to hit that mid-afternoon slump, struggle to get going in the mornings, or feel like our energy is just… unpredictable.
But there are ways that mean you don’t need to live on caffeine or quick fixes. Here’s a few ideas:
Work with Your Hormones, Not Against Them
Our hormones play a huge role in how energetic (or exhausted) we feel. Learning to recognise the patterns in your cycle (gotta love a diary entry) can be a game-changer:
- Menstrual Phase (Days 1–5): Energy is naturally lower, so give yourself permission to slow down. Think gentle walks, stretching, and iron-rich foods to replenish your body.
- Follicular Phase (Days 6–14): Estrogen is rising and so is your energy. Perfect for creative projects, trying something new, or enjoying higher-intensity workouts.
- Ovulatory Phase (Days 15–17): Peak energy! Use this time for social events, strength training, and those tasks that need focus and drive.
- Luteal Phase (Days 18–28): Progesterone increases, which can sometimes mean fatigue and mood dips. Choose grounding foods, manage stress, and keep movement moderate.
And if you’re post-menopause? It’s all about supporting your adrenal health, managing stress, keeping blood sugar steady, and sticking to a sleep routine that works for you.
Balance Your Blood Sugar
One of the biggest culprits behind energy crashes is blood sugar dips. A few simple tweaks can make a huge difference:
- Start your day with protein (aim for 30g). Think eggs, Greek yogurt, or a protein smoothie.
- Build balanced meals with protein, healthy fats, and complex carbs.
- Don’t skip meals — eating every 3–4 hours helps avoid that sluggish crash.
- Swap refined sugar for natural sweetness (berries, dark chocolate, apples).
- Stay hydrated — dehydration can mimic tiredness.
Rethink Sleep and Rest
It’s not just about how long you sleep, but how well.
- Stick to a consistent schedule — yes, even on weekends.
- Create a calming bedtime routine: screen-free time, reading, or gentle stretches.
- Get morning sunlight to regulate your body clock.
- Cut caffeine after midday if it’s messing with your deep sleep.
Move to Feel Energised
Exercise should give you energy, not deplete it.
- Start the day with gentle movement to wake up your body.
- Include strength training 2–3 times a week for long-term vitality.
- Choose low-impact cardio like walking, swimming, or cycling.
- Always listen to your body — swap high-intensity for yoga or Pilates if you need rest.
Fuel and Hydrate
- Aim for half your body weight in ounces of water each day.
- Add electrolytes or mineral-rich foods to keep hydration balanced.
- Prioritise whole foods: colourful veg, lean proteins, healthy fats.
- Support your cells with nutrients like magnesium, B vitamins, and CoQ10.
Ok, so it’s nothing wildly new — we’ve all heard it before — but there are a few small things that have genuinely made a difference. Forget the fasting trend, just eat regularly. Prioritise sleep (easier said than done when a 7-year-old appears at the side of the bed like some mysterious creature from Wednesday). And most importantly? Work with your body, not against it, and give yourself a little kindness along the way.
