How to Boost Your Energy Through NutritionIf you feel like you’re dragging yourself through the day—despite coffee, snacks, and the occasional “power nap”—you’re not alone. Many women over 40 notice a dip in energy due to hormone changes, stress, poor sleep, or nutrient imbalances. The good news? The right nutrition can work with your body to help you feel energized, focused, and ready to tackle your day.
Here’s how to do it:
1. Start Your Day with a Balanced Breakfast
A sugary muffin or plain toast might give you a quick boost, but it also causes a crash that leaves you more tired. Instead, build a breakfast that balances protein, healthy fats, and fiber-rich carbs.
Example: A smoothie with protein powder, almond butter, spinach, berries, and chia seeds.
Why it works: Protein and fat slow digestion, keeping your blood sugar stable so your energy lasts.
2. Stay Hydrated
Fatigue is often the first sign of dehydration. Even mild dehydration can make you feel sluggish and foggy.
Aim for at least 2 liters of water daily.
Add flavor with lemon, cucumber, or herbal tea if plain water feels boring.
3. Eat Consistent, Balanced Meals
Skipping meals or eating long after your last meal can cause dips in blood sugar—aka the “afternoon slump.”
Include a source of lean protein, healthy fats, and complex carbs at every meal.
Avoid ultra-processed foods that spike and crash your energy.
4. Power Up with Nutrient-Dense Snacks
Instead of reaching for a sugary bar or chips, try snacks that fuel your body.
Examples: Apple slices with almond butter, hummus with veggie sticks, or a boiled egg with gluten-free crackers.
Tip: Pair carbs with protein or fat for longer-lasting energy.
5. Prioritize Magnesium and B Vitamins
These nutrients are essential for converting food into energy at the cellular level.
Magnesium-rich foods: pumpkin seeds, almonds, spinach.
B-vitamin sources: eggs, salmon, leafy greens, and legumes. If you struggle to get enough from food, a high-quality supplement may help.
6. Manage Caffeine Wisely
A morning coffee can be fine, but relying on caffeine all day can disrupt sleep and create an energy rollercoaster.
7. Listen to Your Body’s Hunger Cues
Sometimes low energy is your body’s way of saying, I need fuel.
Don’t push through fatigue without eating—especially if it’s been 4+ hours since your last meal.
Tune into how different foods make you feel. Notice if certain meals give you sustained energy versus a crash.
You don’t have to live in a constant state of exhaustion. By fueling your body with the right balance of nutrients, staying hydrated, and avoiding energy-zapping habits, you can feel vibrant, focused, and strong—at any age.
If you’re ready to reset your nutrition, balance your hormones, and boost your energy naturally, join my 5-Day Cortisol Reset for simple recipes, workouts, and daily guidance to help you feel your best. We start Monday August 18.
xoxox
Lisa