Hands up if you find yourself wishing you had the energy of a 20 year old again (oh, how it was wasted!) If you’re dreaming of all-day energy but struggle to even crack open your eyes first thing, I’m here to help. These tips will give your energy a natural boost – both immediately and for the long-term.

Simple Tips For All-Day Energy

Stop starving yourself!

Yes this might seem really obvious to some, but you’d be surprised how many women I work with who are genuinely not eating enough to fuel their bodies. This is thanks to the all-pervasive diet culture that convinced women they needed to eat 1200 calories a day to lose weight (you know, the same as a toddler?)

Oh and the same goes for fasting – which is really just another strategy for restricting calories. Sure, there’s some evidence for it, but mostly in young men. It’s not a great fit for us women, particularly during the hormonal fluctuations of your 40s!

So if you’re not eating sufficient food, or suspect you’re undereating, this is the perfect place to start. Grab yourself a copy of my FREE Balanced Meal Formula and eat your way to energy.

Put hydration at the top of your list

This is another obvious one, but there’s a good chance that you’re underestimating how much you need to drink for energy. When I tell my clients how much water I’d like them to drink, you should see their faces! Shock, disbelief, calculating how many trips to the loo in a day, swearing they could never drink that much, I’ve heard it all before.

So in case you’re not sure – your goal is to reach 35ml/kg of body weight per day. So for example, if you weigh 70kg, that’s 2.45 litres of water per day to get you optimally hydrated.

Now don’t panic. You don’t have to start drinking that from this moment, especially if you usually struggle with 2 cups a day. Work your way up. And yes, you will pee a lot to start with. But after a week or two, your body gets used to plenty of water.

Let no carb go lonely

If I had to choose a mantra for all-day energy, I think this would be it. If you tend to eat your carbs by themselves – a piece of fruit here, a packet of chips there, some quick oats, a vegemite sandwich on the run – this could be the driver.

So what’s the problem? I go into this in more detail here, but it comes back to the impact on your blood sugar level. Having carbs by themselves sends your energy off on a wild rollercoaster. One minute you feel great, and the next you crash – and reach for some more carbs. And on it goes.

But the simplest way to give your energy levels a buffer? Pair your carbohydrates with some protein, fat and/or fibre.

So for example, you might:

  • Have a piece of cheese with your fruit
  • Add a handful of nuts to have with your chips
  • Sneak some chia seeds or lupin into your oats
  • Add some avo to your Vegemite sandwich (or just switch to a chicken salad sandwich!)

Get some solid sleep (no, seriously)

This is a two-for one deal. Firstly, there’s getting enough hours of sleep. There’s a good chance you know if you’re getting a solid 7-9hrs per night or not. And if you’re not, that’s a reason for crappy energy levels.

But then we also have to think about whether you’re also dealing with poor sleep quality.

By that I mean:

  • Feeling sleepy in the morning (no matter how much rest you’ve had)
  • Only having ‘light’ sleep that leaves you feeling unrested
  • Taking ages to fall asleep
  • Waking frequently in the night
  • Being unable to fall back asleep if you are woken

Unfortunately for those of us in the phase of perimenopause, a common symptom is perimenopausal insomnia (like we don’t have enough going on!) And when it comes to sleep, it’s not just your energy that suffers. Ongoing sleep issues have some serious health effects. Learn more about why you want to get a good night sleep here.

Give back to yourself

It’s time to be honest. When was the last time you put yourself at the top of the list? I mean before everything – your partner, kids, friends, family, work? I bet it’s been a lot longer than you like to admit.

To be honest, I thought as my kids got older, I would be like the Energizer Bunny each day. After all, they were becoming more independent, so I would get those spare reserves of energy back – right? But as I moved into my early 40s, the opposite was happening!

I’d wake up feeling like an old woman. Every morning, I was stiff, sore, & more tired than when I went to bed. And I know I’m not alone. In fact, most of the women I talk to on my free Discovery Calls tell me a similar tale.

But there’s something important here that you need to know. You can be in your 40s, in perimenopause (or menopause) AND have energy. You aren’t old & while these symptoms are COMMON, they do NOT have to be your NORMAL!

So now it’s time to put your health, your energy, your vitality at the top of the list. Even if it feels selfish, it’s the most selfless thing you can do. Because if you do, you end up being a better mum, lover, daughter, sister, friend, employee, and all-round human.


I get it – if you’re feeling drained 24/7, the last thing you need is more to-dos on your list. That’s why I’m here to help you ditch the struggle and rediscover your energy (even when life gets chaotic!)

The best part is that you only need to do one thing – book in for a free discovery call today, and we can explore how I can help you to support and nourish yourself – mind, body and spirit.