Are you a tired mum struggling with low energy, constant fatigue, and the demands of juggling work, family, and personal health? You’re not alone. Many mums feel drained and overwhelmed, wondering why their energy levels disappear just when they need them most. Without the right nutrition, maintaining steady energy and managing weight can feel like an uphill battle.

Imagine a life where you wake up feeling refreshed, your energy lasts throughout the day, and you’re free from the constant cycle of cravings and fatigue. Sounds like a dream? The good news is that it’s achievable. Understanding how carbs impact your energy and weight can be the game-changer you’ve been searching for.

Carbs often get labelled as “bad” in trendy diets, but the reality is far more nuanced. Carbs are an essential source of energy, especially for busy mums. However, your carb needs aren’t one-size-fits-all. Factors like your ancestry, hormones, lifestyle, and even your life stage—such as postnatal recovery—determine how much and what type of carbs you should eat.

In this article, we’ll debunk carb myths, explore why they’re crucial for energy and weight loss, and share practical tips to help you personalise your carb intake. Whether you’re navigating the stress of parenting or looking to reclaim your vitality, this guide will provide the tools you need to thrive.

Why Carbs Matter for Tired Mums

Carbs often get a bad reputation, yet they are a great source of energy—especially for mums juggling busy schedules. Without the right amount of carbs, maintaining steady energy throughout the day may be a challenge.

Looking at the past gives us insight into which types of carbs best support our health and energy. Two hundred years ago, our ancestors relied on whole carbs such as oats, sweet potatoes, and legumes. These foods provided slow-releasing energy, fibre, and vital nutrients to fuel their physically demanding lifestyles. Today, however, our diets are dominated by processed carbs—like white bread, sugary cereals, and pastries. These refined foods cause rapid spikes and crashes in blood sugar levels, leaving us fatigued and often craving more.

Seasonality also shaped the way our ancestors consumed food. In colder climates, where plants were scarce in winter, people relied on nutrient-rich meat proteins and fats for survival. These meats, sourced from animals that thrived on natural diets, provided essential vitamins and minerals. This seasonal approach ensured that even in the absence of plant foods, people received all the nourishment they needed to stay healthy.

It is important to add that even though carbs are an important part of our diet, they cannot replace animal- based food sources. Weston A. Price, a pioneering researcher in nutrition, highlighted the importance of animal protein and fat in traditional diets. He found that the healthiest tribes included significant amounts of animal protein, while those with minimal access to it often exhibited poorer health and higher rates of disease. His findings underscore the value of high-quality, nutrient-dense animal-based foods and their role in sustaining vitality.

For modern mums, maintaining steady energy and avoiding crashes means focusing on whole, nutrient-dense carbs paired with quality animal protein and healthy fats. Opt for options like root vegetables, fruits, and whole grains to stabilise blood sugar, improve mood, and support your overall health. By selecting the right balance of carbs, protein, and fats, you can nourish your body and sustain the steady energy needed to thrive.

Are Carbs Addictive?

Not all carbs are created equal. While whole-food carbohydrates like vegetables, fruits, and legumes provide steady energy and essential nutrients, processed carbs tell a different story.

Cravings for biscuits, chocolate, or crisps can feel like they control you. This isn’t simply a lack of willpower—it’s biology. Refined sugars and highly processed grains, commonly found in indulgent snacks and desserts, are designed to trigger dopamine, the brain’s 'feel-good' chemical. This quick burst of pleasure is followed by a steep drop in blood sugar, leaving you tired, moody, and craving another fix.

It’s important to understand that while sugar is detrimental to everyone, Protein/Polar Types struggle the most with a high intake of carbs, especially sugar. Their bodies are less efficient at processing these foods, which can lead to mood swings, energy crashes, and increased stress on their system. However, it’s not only Protein Types who experience sugar cravings. Addiction to sugar affects all metabolic types, as the brain’s reward system overrides individual metabolic efficiencies.

Breaking the cycle requires understanding your metabolic type and prioritising whole-food carbs like lentils, quinoa, and carrots. These provide a steady release of energy without the rollercoaster effect. Additionally, balancing your meals with adequate protein and healthy fats can help stabilise blood sugar levels and reduce cravings for sweets.

Discover Your Metabolic Type

Every mum’s body processes food differently, which is why diets claiming to work for everyone often fail. William Wolcott’s Metabolic Typing Diet and Paul Chek’s Primal Patterns offer frameworks to help you discover your unique type.

Think of your metabolism as an engine. Some run best on quick-burning carbs, others on slow-burning protein and fat, while others thrive on a balance of both. Understanding your type can begin with exploring your roots.

Protein Types (Polar Types): If your ancestors came from colder climates, where winters were long and harsh, they likely depended on meat, fats, and limited seasonal vegetables to survive. As a result, Protein Types thrive on high protein and fat with minimal carbs. Think hearty stews, fatty fish, and root vegetables.
Carb Types (Equatorial Types): If your lineage traces back to tropical regions, where fresh fruits and vegetables were abundant year-round, you’re likely a Carb Type. These individuals excel with a higher carbohydrate intake, moderate protein, and lower fat. Fresh fruit, steamed rice, and lightly cooked greens are great choices.
Mixed Types (Variable Types): For those with diverse ancestry or who come from temperate regions with access to both animal and plant foods, the Mixed Type is most common. A balanced intake of macronutrients works best for these individuals, providing the flexibility to adjust based on energy needs.

If you’re unsure of your type, start with a Mixed/Variable ratio: 50% carbs, 40% protein, and 10% fat. Pay attention to how your body feels after meals and adjust as needed.

Finding Your Ideal Carb Balance
Each metabolic type responds differently to carbohydrates, and the right balance is key to maintaining steady energy. If you eat too many or too few carbs for your body's needs, you might notice some of the following symptoms:

Signs of Too Many Carbs:

Headaches, anxiety, and difficulty feeling satisfied
Hunger returning quickly after meals
Jittery energy—feeling tired but wired
Energy highs and crashes throughout the day
Difficulty concentrating or a "jumpy" mind

Signs of Too Few Carbs:
- Feeling sluggish, lethargic, or mentally foggy
- A heavy sensation in the gut after eating
- Low mood or mild depression
- Feeling full but still unsatisfied
- Craving sweets, coffee, or tea for energy

If you’re experiencing these symptoms, your carb intake may need adjusting. Pay attention to how you feel after meals and experiment with slight increases or decreases in carbohydrates to find your ideal balance.

What About Hormones and Energy?

Women’s nutritional needs are not static—they fluctuate throughout the menstrual cycle. During the follicular and ovulatory phases, caloric needs decrease slightly, and you may need up to 300 calories less per day than during the luteal and menstrual phases, when energy demands rise. During the second part of your menstrual phase your body requires more carbs and protein to support hormonal balance and recovery.

In addition, insulin spikes can significantly impact energy levels. When you consume high-glycaemic foods, your blood sugar rapidly rises, prompting your body to release insulin to bring it back down. For some, this can result in a quick energy boost followed by a crash, leaving you feeling sluggish and craving more sugar. As mentioned earlier, Protein/Polar Types may be more sensitive to these fluctuations and should focus on lower-glycaemic options like leafy greens or lentils, while Carb/Equatorial Types can handle slightly sweeter carbs like fruits or sweet potatoes without the same impact.

It’s also important to recognise that hormonal systems are interconnected. Issues with one hormone can create a cascade of imbalances in others. For example, insulin spikes caused by consuming high-glycaemic foods can disrupt blood sugar levels, which may, in turn, affect cortisol (the stress hormone) and progesterone (essential for reproductive health). This domino effect can leave you feeling fatigued, irritable, and out of sync with your body.

By managing insulin responses through balanced meals that include adequate protein, healthy fats, and whole-food carbs, you can stabilise energy levels and promote overall hormonal health. Aligning your food intake with your cycle and managing these hormonal interactions can help you optimise your energy and well-being.

No matter what type you are remember to add animal protein to each meal and snack to keep your energy levels balanced.

Fertility: The Barometer of Health

Your fertility reflects your overall health, and diet plays a significant role in supporting it—whether or not you plan to have more children. Finding the right carb-to-protein ratio for your body is crucial, but it’s not a fixed formula. Your dietary needs may shift during different life stages, such as postnatal recovery or menopause, as well as in response to stress and hormonal changes.

For example, if someone with a Carb/Equatorial Type adopts a low-carb diet or a Protein/Polar Type starts consuming a high-carb diet, it can disrupt hormone production. This may lead to irregular cycles, reduced fertility, and overall hormonal imbalances. Instead, finding the balance of macronutrients that keeps your energy stable and supports hormonal health is key. Focus on whole carbs like oats and squashes, which help regulate hormones like progesterone and cortisol.

After childbirth, complex carbs are essential for restoring energy, stabilising mood, and supporting breastfeeding. Severe carb restriction during this time can signal the body to conserve energy, potentially hindering ovulation and overall vitality. By tuning into your body’s needs and maintaining a diet rich in nutrient-dense foods, you can support both fertility and long-term health.

Chinese Medicine: Carbs and Qi

In Chinese medicine, food is seen as a form of medicine, providing nourishment for both body and mind. Carbs, particularly warm and cooked, are considered vital for nourishing the spleen, the organ responsible for digestion and energy production. (Proteins are equally essential in Chinese dietary philosophy. Cutting them from the diet is believed to create an imbalance, weakening the body’s energy and vitality).

According to Chinese medicine, raw foods, especially in colder months, can weaken the spleen, leading to bloating, fatigue, and poor digestion. If you notice these symptoms, consider switching to warm, nourishing meals. Instead of salads and cold dishes, opt for roasted root vegetables, brown rice, lentils, and high-quality proteins. These foods help harmonise your body’s Qi (energy) and maintain a balance between Yin (nourishing energy) and Yang (active energy), supporting digestion and overall vitality.

Chinese dietary therapy encourages mindful eating and adapting your diet to the seasons. This approach ensures your body stays in harmony with its natural rhythms, promoting long-term health and vitality.

Action Plan: Fuel Your Unique Engine

Understanding your unique dietary needs is the first step towards better energy and health. Here’s how to get started:

Listen to Your Body: Keep a food journal to track how different meals affect your energy, mood, and digestion.
Start with Your Ancestry: Determine if you align with Protein/Polar Types (high protein, low carb), Carb/Equatorial Types (high carb, moderate protein), or Mixed/Variable Types (balanced intake). If unsure, begin with the Mixed/Variable ratio of 50% carbs, 40% protein, and 10% fat.
Choose Quality Over Quantity: Focus on nutrient-dense carbs like sweet potatoes, leafy greens, and quinoa. Minimise processed foods and sugars.
Adapt to Stress: During high-stress periods, fine-tune your macronutrient ratios. Protein Types may need fewer carbs to avoid feeling overwhelmed, while Carb Types might require more to sustain energy. Avoid quick fixes like sugary snacks, coffee, or alcohol.

Bonus: Take the Metabolic Type Test

Want to personalise your nutrition further? Paul Chek’s CHEK Nutrition and Lifestyle Questionnaires for HLC 1 is a fantastic resource to help you identify your metabolic type.

Access the Chek test here

This free questionnaire offers valuable insights into your body’s unique needs, guiding you towards a diet that optimises energy and well-being.

Conclusion

Making changes to your diet can feel overwhelming, especially when life is already full of stress and responsibilities. It’s easy to worry about whether you’ll have the time or energy to make adjustments, or to feel unsure about where to start. But remember, small steps can lead to big transformations.

Your body, just like a lion or a giraffe, thrives on the right fuel. Finding what works for you—through metabolic typing, mindful food choices, and adapting to life’s changes—can empower you to reclaim your energy and balance. Yes, it might feel challenging at first, but every little effort you make is an act of self-care that ripples into your ability to care for those you love.

Start by listening to your body. It’s your greatest ally in this journey. Experiment with small changes, give yourself grace, and celebrate every win along the way. This is about progress, not perfection. You deserve to feel energised, balanced, and in tune with your health, one step at a time.

You’ve got this, mum!

With Love,

Karo

#73: Cutting Carbs: What Tired Mums Need to Know About Energy and Weight Loss