#77: Tired Mums: Struggling with Energy Dips? Here's the Solution
You wake up already feeling exhausted, dragging yourself through the morning, relying on coffee and whatever breakfast you can grab.
By mid-afternoon, exhaustion hits like a wave. Your brain feels foggy, your body heavy, and your patience runs thin. The only thing that seems to help is another coffee or something sweet—just enough to push through the rest of the day. But an hour later, you're crashing again, struggling to focus, feeling drained and irritable.
Sound familiar?
You're not alone. Many mums feel like they’re running on empty, constantly trying to keep up with work, home, and family.
But what if you didn’t have to rely on caffeine or sugar just to function? What if you could wake up with real, steady energy—feeling strong, clear-headed, and able to enjoy your day without constantly fighting fatigue?
This isn’t just about getting more sleep or exercising more—it’s about stabilising your blood sugar, a key factor in energy regulation that many mums overlook.
Let’s explore how small, science-backed shifts in your diet and lifestyle can break this cycle, so you can have the energy to thrive, not just survive.
Why Do Blood Sugar Crashes Happen?
Your body needs stable blood sugar levels to maintain steady energy. But modern diets—full of refined carbs, processed foods, and stimulants—throw this balance off.
Here’s how it happens:
Skipping meals – If you don’t eat regularly, your blood sugar drops, leaving you feeling drained and irritable.
Relying on sugar or caffeine – Quick fixes like biscuits, chocolate, or coffee cause a rapid spike, but this is always followed by a crash.
Stress and cortisol overload – When you’re constantly on the go, your body produces more cortisol, which disrupts blood sugar regulation.
If this sounds like your daily routine, don’t worry—there are simple, natural ways to regain control.
Blood Sugar and Fatigue: The Key to Recovery
If you’re dealing with chronic fatigue, keeping your blood sugar stable is even more critical.
Fluctuating blood sugar puts extra strain on your adrenal glands, which are already working overtime when you’re exhausted.
Dips in blood sugar trigger a stress response, causing even more cortisol production and making it harder for your body to recover. This is why many tired mums feel like they’re on a never-ending rollercoaster—constantly craving sugar and caffeine, only to crash soon after.
By balancing your blood sugar naturally, you can break this cycle and give your body the chance to restore its energy levels without artificial stimulants.
Considering Gluten and Dairy
If someone suffers from long-term fatigue, eliminating gluten and dairy for a few weeks and then slowly reintroducing them may help identify food sensitivities or gut problems.
It doesn’t have to be a long-term solution, but a short break from these foods can support recovery.
Once energy improves, gut health stabilises, and inflammation subsides, many people find they can reintroduce these foods without further issues.
How to Stabilise Blood Sugar for Lasting Energy
1. Start Your Day with Protein and Healthy Fats
What you eat in the morning sets the tone for the whole day. A breakfast high in protein and healthy fats slows the release of glucose into your bloodstream, keeping energy levels steady.
Best breakfast choices:
Scrambled eggs with avocado
Smoked salmon with sourdough toast
Omelette with cheese and leafy greens
What to avoid:
Sugary cereals
Pastries
White toast with jam
These will spike your blood sugar and lead to an energy crash.
2. Balance Your Meals for Energy Stability
Everyone needs a different ratio of protein, fats, and carbohydrates based on their metabolism, activity level, and hormonal balance.
If you’re not eating the right ratio for your body, you may feel:
Sluggish
Hungry too soon after meals
Constantly craving sugar or carbs
Finding Your Ideal Ratio:
Some people thrive on a higher-fat, moderate-protein, low-carb diet, while others need more carbohydrates for sustained energy.
The key is to notice how you feel after eating:
Do you feel satisfied and energised for hours after eating?
Or do you crash, feel bloated, or get cravings?
Better meal options:
Grilled chicken with roasted sweet potatoes and steamed greens
A hearty stew made with grass-fed beef, root vegetables, and bone broth
A salad with wild salmon, avocado, nuts, and olive oil dressing
Avoid meals based solely on pasta, bread, or processed foods—these cause rapid blood sugar spikes and crashes.
3. Hydration and Chronic Dehydration: The Overlooked Energy Drain
Many mums are unknowingly chronically dehydrated, which significantly impacts energy levels.
Dr. F. Batmanghelidj, author of Your Body’s Many Cries for Water, explains that when the body lacks adequate water, it prioritises essential functions—leaving you feeling fatigued, foggy, and sluggish.
How Chronic Dehydration Affects You:
Slows digestion and metabolism, leading to bloating and sluggishness.
The brain perceives dehydration as stress, triggering more cortisol and worsening fatigue.
Mimics hunger, leading to unnecessary snacking and blood sugar imbalances.
How to Calculate Your Daily Water Needs:
Drink 30-40 ml of water per kg of body weight.
If you weigh 65 kg, aim for 2-2.6 litres of pure water daily.
4. Smart Snacking to Keep Blood Sugar Steady
Choosing the right snacks can prevent an energy crash and keep you feeling steady all day long.
Great snack ideas:
Hard-boiled eggs with a sprinkle of sea salt
A handful of almonds and a square of dark chocolate
Greek yoghurt with flaxseeds and a drizzle of honey
A cup of bone broth for a nourishing, mineral-rich boost
Avoid granola bars, biscuits, or crisps—they might give you a quick hit, but they won’t sustain your energy.
5. Move Your Body (But Gently!)
We have been conditioned to believe that only hardcore, long workouts in the gym count.
But when recovering from fatigue, exercising daily is essential—but it must be appropriate.
If we push too hard without allowing enough recovery, we end up in a deeper energy deficit—like a massive overdraft that keeps accumulating. The result? More crashes.
Start with love and gentle movement:
A 10-minute walk after meals to improve glucose metabolism
Gentle stretching to keep circulation flowing
Deep breathing exercises to lower stress and cortisol levels
Final Thoughts: One Step at a Time
You don’t need to have everything figured out today.
Small, consistent changes will have a greater impact than chasing perfection.
A setback is not failure—it’s part of the journey.
You are not broken. You are healing.
Keep going, step by step, and trust that your body knows how to find its balance again.
Want to make balanced eating easy? Download my free Balanced Blood Sugar Meal Guide and start feeling the difference today.
You deserve energy that lasts—not just a quick fix.
With Love,
Karo