Ever feel like you’ve barely made it to lunchtime and you’re already done for the day? One minute you’re holding it together, the next you’re snapping at the kids or muttering something sharp to your partner, then diving into the biscuit tin like your life depends on it. That heavy, wired, sugar-craving, can’t-be-bothered feeling? You’re not alone. And you’re definitely not just ‘getting old’ or lazy.
This is your body shouting for help – your hormones, your blood sugar, your stress response all tangled up in a cycle of survival mode. And the good news? You don’t need a total overhaul to start feeling better. A few small tweaks can bring big shifts.
Here are five practical steps to help you get your energy, flow, and calm back on track:
1. The 3-Minute Reset
For: grumps, shouting, energy slumps
When you’re about to snap (again), your nervous system is in overdrive. You’re not failing – you’re flooded.
Try this:
- Sit down, feet flat on the floor.
- Inhale for 4, exhale for 6 — repeat 6 times.
- Hand on heart or belly, say to yourself: “I’m safe. It’s OK.”
It takes the edge off the cortisol spike and helps your body settle. It reminds your body that there is no tiger behind you!
2. Build a Balanced Blood Sugar Plate
For: sugar cravings, mid-afternoon crashes, feeling hangry
Too many women are running on coffee, toast and fumes.
What helps:
- Prioritise protein with every meal (eggs, tofu, chicken, lentils, Greek yoghurt, nuts, seeds etc.)
- Add fats and fibre to slow the sugar release (avocado, olive oil, seeds, greens, salad)
- Skip the beige breakfast. Swap cereal for something savoury and packed with protein – it will change your whole day.
3. Walk It Off (Seriously)
For: feeling heavy, sluggish, and stuck
If your body feels like it’s wading through treacle, movement is your medicine – not punishment, just flow.
Doable steps:
- 10-minute walk after meals (even around the house)
- March on the spot while the kettle boils
- Stick on some music and move – shift the mood, shift the blood sugar
4. Sort Your Sleep
For: wired at night, shattered in the morning, cravings all day
Sleep isn’t a luxury – it’s the time when your hormones reset. Poor sleep stops the whole cycle, it needs a reset.
Try this:
- Dim lights after 8pm or 9 if you’re a night owl! (your brain needs the dark to make melatonin)
- Stay away from screens for an hour before bed – read, stretch, have a bath or just sit quietly
- A Magnesium supplement or a calming tea can help
- Journal before bed if your brain won’t shut up, simply sit with a notebook and pen, put a timer on for 5 minutes and allow your brain to dump, simply download, it really helps the buzzy bed brain.
5. Feel It, Don’t Feed It
For: emotional eating, frustration, and that low-level ache for comfort
That craving isn’t always about food. Sometimes it’s about stress, loneliness, boredom, or being stretched too thin.
Instead, pause and ask:
“What do I really need right now?”
Maybe it’s a deep breath, a cry, a hug, or a moment alone. If you still want the biscuit after that – fine. But now it’s a choice, not a reaction.
Final Thoughts
You’re not broken. You’re not weak. You’re simply living in a body that’s under pressure, and doing its best to keep up. These small shifts aren’t about being perfect – they’re about giving your body a little space to breathe, so your energy comes back, your cravings calm, and you can respond to life instead of constantly reacting to it.
Pick one. Try it this week. And if you need support to make it stick, you know where to find me.
