How To Get Your Energy Back On Track

As we age, hormonal changes can lead to fatigue. As nutritionist Dominique Ludwig explains, it’s down to fluctuating levels of oestrogen, progesterone and testosterone. “Perimenopause can last for ten years, which means changes to our health can start in our early forties. During this time, levels of all three hormones recalibrate. Everything changes, with hormone levels no longer working in an orderly, cyclical way, impacting energy and mood.” By the time your periods stop completely, you may have been battling hormonal imbalances for years. 

For nutritionist Phoebe Liebling, the changes are as mental as they are physical. “Declining hormones impact both perceived and actual energy levels. Physically, these changes disrupt serotonin, the ‘happy hormone’, lowering mood, increasing anxiety and affecting sleep quality. Since serotonin converts to melatonin, which governs REM sleep, this further affects neurological recovery. Additionally, hot flushes can disrupt sleep cycles, while brain fog and anxiety create mental and emotional exhaustion.”

“One of the most common things clients tell me is they are maintaining the same habits – eating and exercising as they always have – but can’t understand why they aren’t seeing the same results,” continues Phoebe. “The reason why? The body changes and what you did ten years ago likely no longer works for your body. Many women don’t know how to adapt their eating and movement habits to suit their hormones.” Some of the most common lifestyle culprits she sees women making include fasted exercise, high intensity exercise, excessive caffeine consumption and not eating enough protein. “These all drive up stress hormones and insulin levels, whilst also compromising REM sleep and mood.”

Eating well is vital for energy at any stage of life, but certain nutrients are especially important in midlife. “Fibre, protein and healthy fats are key,” adds Dr Caitlin Hall, dietitian and head of research at Myota. “Fibre helps stabilise blood sugar, provides sustained energy and supports gut microbiome health. Protein supports muscle repair and energy production, while healthy fats reduce inflammation and support hormone balance. Simple meals can make this easy: Greek yoghurt with protein powder, berries, nuts and seeds for breakfast; wholegrain toast with avocado and poached eggs for lunch; and lean protein like salmon or chicken with brown rice and vegetables like spinach and sweet potato for dinner. There is also research to show phytoestrogens – found in tofu, flaxseeds, pumpkin seeds, beans and lentils – may improve hormonal symptoms like hot flushes, which can in turn improve sleep, and thus energy and concentration.”

Keeping blood sugar balanced is a must for better energy, explains Dominique. And it’s not just sweet foods to watch out for, but also any food that breaks down quickly into glucose. “Processed foods like white carbs, fruit juice, chocolate, white rice and breakfast cereals may spend as little as 15 minutes in the stomach before passing into the small intestine. These highly soluble, higher glucose foods will put you firmly on the blood sugar rollercoaster and, once you’re on, it can be hard to get off. In contrast, protein-rich meals can stay in the stomach for up to four hours, slowing digestion and keeping us on an even keel.” Eating three balanced meals – without snacks – per day is critical for optimal energy, she says. And there’s no need to fear carbs: “Small amounts of quinoa, rye bread, sweet potato and seeded crackers will provide energy without the dips. And if you do struggle with afternoon slumps, eat more at lunch. These are a classic sign you’re either not eating enough at lunch, or not enough of the right foods. Pulses are a fantastic lunch option, with the perfect ratio of carbs, protein and fibre to keep you going until your next meal.”

Energy dips in the afternoon are a clear indication of a morning routine that’s not working for your body, pushing it too hard, too soon, says Phoebe. When our choices early in the day signal ‘stress’ to the brain – think fasting cardio or intense workouts on an empty stomach – it responds with a burst of cortisol and insulin to cope. “While this may feel energising at first,” says Phoebe, “it often leads to intense sugar and caffeine cravings by mid-afternoon or late evening.” Instead, start the day gently. “Hydrate first thing with 500ml of water, adding electrolytes if you can, then spend five minutes outside to reset your circadian rhythm. Follow with 15-30 minutes of low-intensity movement like Pilates, yoga or a walk, focusing on slow breathing to keep stress levels in check. Always eat a protein- and fibre-rich breakfast before drinking coffee.” 

Targeted supplements can make all the difference to your energy, continues Phoebe. “Adding electrolytes to water is a habit I encourage with all my clients,” she says. “Electrolytes optimise cellular function, telling your body how to use fluids. They can also enhance insulin sensitivity, which will reduce sweet cravings. I’m also a big fan of creatine, which gets rid of brain fog, improves mood, protects against bone density loss and maintains muscle mass; and collagen, which is a double win as it strengthens skin, joints and bones as well as improves sleep quality. CBD oil is also worth taking. It works by modulating your inner ‘thermostat’, smoothing the undulations of hormone fluctuations, increasing your resilience to stress, stabilising mood and improving energy. Quality matters when it comes to CBD – I rate HYTN.”

Excessive fatigue can be a sign of a nutrient deficiency, so always speak to your GP if you’re worried. “If you had heavy periods in the last few years, you may be low in iron, as well as vitamin B12 and folate, all of which are found in red blood cells,” explains Dominique. “Because iron carries oxygen around the body, a lack of it can make it harder for our organs and muscle tissue to get sufficient oxygen, resulting in fatigue, weakness, hair loss and poor concentration. A lack of B12 or folate can also lead to extreme tiredness.” Dominique also recommends checking your thyroid, as low thyroid function is closely linked to poor energy. 

Movement you enjoy and can commit to regularly is key. “Exercise can feel intimidating but find something simple that makes you feel good and you’ll reap the benefits,” advises Phoebe. “Resistance exercise naturally boosts hormone levels, fires up the metabolism and improves energy and mood. Commit to 15-30 minutes of movement in the morning – try an online Pilates programme or YouTube workout, dedicating a spot in your home to the practice. Head there when you wake up to start the day. Then, aim to move for ten minutes after every meal. This not only aids digestion but also flattens any glucose spikes that can later lead to an energy dip. This could be a quick walk outside, a series of squats, lunges or calf raises or walking up and down the stairs carrying something heavy – it all counts.”

For more visit NaturalNourishment.me, DominiqueLudwig.com and MyotaHealth.com

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.