Are you like so many women today, who constantly feel exhausted and drained? Do you wake up tired, struggle through the day, and count the hours until your kids go to bed so you can relax and binge watch your favorite show?
I know the feeling VERY well. When my kids were little, I struggled with fatigue that resulted in me getting the Flu twice! Besides feeling sick and tired all the time, I also lacked focus and often felt like I was just “getting by.”
At the time, I thought that this was a “normal” part of being a busy mom and aging. But I eventually learned that I needed to prioritize my health so I could have plenty of energy and show up better for myself and my loved ones.
YOU can Control Your Energy Levels
Believe it or not, your energy levels are within your control. While you may think you’re destined to live exhausted forever and that it’s just part of getting older – this is NOT the case. Plus there are no medals for being the most tired mom out there. Trust me.
There are likely some key ways that you’re unknowingly sabotaging your energy. I saw this with myself previously and I see it with most of my clients.
While in the short term it might be a bit of a bummer to learn, you’re getting in your own way, in the long term, this is great news! It means you are in the driver’s seat and can steer yourself to better energy. Who doesn’t want to hear that?
In today’s post, I’m going to teach you how you may be unintentionally contributing to your low energy, and how you can boost it!
Without further ado, here are five mistakes that are keeping you tired.
1. Using Caffeine as an Energy Boost
I know this is a hard one to swallow. And I am not saying you have to give it up totally, but if you are using caffeine to get you through the day then ask yourself “Who is in control?”
I remember what it was like to wake up begrudgingly in the morning, eyes glued shut, hoping no one speaks to you until you have the cup o’ joe in your hands. Funny thing is I didn’t even drink coffee until I had two kids, but wow how it became a focal point of my day when my kids were little. Just ask my husband … I was grumpy and unable to function until I had my coffee. I’d feel a little better once I got my morning jolt, but then my energy levels consistently crashed in the afternoon.
When we drink caffeine, our brain tells our pituitary gland to release adrenaline and cortisol. These are stress hormones that put our body into the same state it would be in if we were trying to flee an attacking tiger.
See, when your body gets a dose of caffeine, it acts as though it’s in danger. Once this heightened feeling passes, your hormone-induced alertness dips drastically, causing the caffeine “crash” that results in wanting more.
If you want to have good, stable energy all day long, you may want to take a look at your caffeine consumption. Moderation is key.
2. Skipping a Meal
Forgoing a meal is tempting, isn’t it? Just cutting breakfast or lunch means you’ll eat so many fewer calories, perhaps losing some excess weight you want to be rid of. Or you might just be so busy that you don’t feel like you have time to prepare a meal and eat.
Unfortunately, when you don’t eat healthy meals packed with fiber, protein and fat, your body can’t regulate energy in the same way. Whole foods keep your blood sugar stable, pump out reliable, steady energy, and keep you feeling full. Without them, your blood sugar crashes, killing your energy and making you reach for sweet treats and caffeine. This in turn results in even more crashing, and so the cycle continues. Variable blood sugar levels are also what exacerbates your menstrual cycle and perimenopause symptoms.
Make sure you keep your body nourished throughout the day so that you don’t end up crashing and reaching for food that is less than ideal.
3. Failing to Eat Enough Protein
When I’m meeting with new clients, and we’re digging into what they’re eating, one mistake I often notice is that they’re eating meals without any protein. This is crucial especially as we get older and into our perimenopause and menopause years.
Ever find yourself grabbing a salad for lunch in an attempt to be healthy, but you leave out the protein? If so, you’re not doing your body any favors. Protein is broken down slowly in the body, helping fuel your body with stable energy and blood sugar levels.
I’m not suggesting you avoid salads – I love a good salad! Just be sure to add some protein to them. This can be in the form of hard boiled eggs, beans, or meat such as chicken, turkey, fish, or beef.
4. Not Getting Enough Fat
If you’ve ever struggled with your weight, you might try to avoid fat like the plague. I know I did for years. I reached for fat free salad dressing and low-fat treats thinking I was doing what was best for my body.
But research has proven again and again that not only does healthy fat not make you fat, it’s essential for many bodily processes, such as cell growth, nutrient absorption and hormone production. Like protein, fat is broken down very slowly by your body, so it provides the slow, steady energy you’re craving.
When you don’t get enough fat, your energy levels drop. Trying to respond to this with caffeine and sugar only makes things worse. If you try to eat “low fat” only to find you’re always picking up a sweet treat in the afternoon, you’re working against yourself.
Instead, rely on the healthy fats, like those found in nuts and seeds, to recharge your engines and keep them burning all day long. By incorporating healthy fats with your meals, it also helps you feel satiated longer and reduces cravings.
4. Going to Sleep After 10 p.m.
Do you wake up in the morning to your alarm, desperately wishing you could hit snooze about 10 times? I use to know that feeling well, and so do most of my clients.
They find that even though they exercise, eat well and get 8 hours, they never seem to feel truly rested.
The answer may be simpler than you think: change your sleep schedule.
See, your body sleeps differently at different times of the night, and it’s the hours of shuteye before midnight that are most rejuvenating.
Here’s why: Your sleep is composed of 90-minute sleep cycles, some of which are deep sleep cycles and some of which are rapid eye movement (REM) cycles. REM cycles are important too, but they’re not as rejuvenating as deep sleep. Deep sleep cycles happen earlier in the evening. That means if you go to sleep later, even if you get 8 hours, you get less truly restorative sleep.
Whenever possible, go to bed by 10 p.m., or even earlier, and you’ll likely notice the difference within days.
Do You Want to Stop Feeling This Way?
If you quit even one of the sabotaging behaviors above, you’re bound to see results right away. You’ll notice more energy, and less of that “blah” feeling that keeps you down and further depletes your stamina.
I’ve got a lot more I want to share with you about increasing your energy. I’m going to dig much deeper on this topic during a webinar…so that you can finally have more energy to do the things you want!
I’ve been sharing my strategies for eliminating fatigue with clients for years now and they can’t believe how much better they feel with just some minor adjustments.
I’m incredibly excited to share these same strategies with you!
December 1st Energy WEBINAR
“6 Little Known Culprits That Are Keeping You Exhausted…
and the Fastest Ways You Can Increase Your Energy For Good.”
During this webinar you’ll learn:
- The 6 Culprits that are robbing your energy
- The foods & drinks that are the top energy stealing offenders
- Simple strategies you can implement immediately to avoid the 3pm crash (and subsequent sugar binge).
- The fastest way to increase your energy, FOR GOOD (and it doesn’t involve supplements or caffeine)
- The 5 power-house energy boosting foods you can easily integrate into your diet today
If you’ve been feeling chronically tired, drained, and exhausted then this is for you. I hope you’ll join me because I know what a huge difference this can make for you.
Click here to reserve your spot