Do you ever feel like your energy level is out of your control? Like no matter how much you slept the night before, you can’t escape the brain fog unless you have a steady stream of caffeinated drinks?
As a physical therapist and women’s health coach, I hear this a lot from my clients. And while a good (and consistent) night’s rest does make a difference, one of the first things I look at is how my client is managing their blood sugar through diet.
That’s because sugar, or glucose, is the main source of energy for your body. But too much sugar in your blood causes energy crashes, mood swings, headaches, and brain fog, leading you to seek more sugar for a short-term energy high. These fluctuations disrupt hormone production and signaling, sometimes leading to issues like polycystic ovarian syndrome (PCOS), urinary tract infections (UTI’s), yeast infections, diabetes and even infertility.
If you’re ready to create more steady energy in your day—and protect your long-term health—here are three simple ways to get started:
1. Eat a Nourishing, Savory Breakfast
This is one of my most important tips, and often one of the hardest for my clients to follow!
While typical breakfasts of quick carbohydrates and sugars (think toast with jam or cereal) give an immediate energy boost, our blood sugar (and energy) will just as quickly drop back down, leaving us hungry, tired, and prone to over-eating more sugary foods.
In contrast, a savory breakfast including proteins, healthy fats, and fiber slows down the digestion of carbohydrates, preventing rapid spikes and crashes in blood sugar.
For example, a breakfast of eggs with avocado and whole-grain toast provides a mix of protein, healthy fats, and complex carbs for sustained energy.
When building a steady-energy breakfast, try to include:
- Proteins: Such as eggs, tofu, lean meats, or Greek yogurt
- Healthy fats: Avocado, olive oil, nuts (if allergies aren’t an issue), or seeds.
- Fiber: Vegetables (spinach, tomatoes, peppers) or whole grains (quinoa, oats, whole-grain bread)
2. Reduce Your Caffeine Intake
Though caffeine itself doesn’t contain glucose, it stimulates the release of adrenaline in your body which can temporarily raise your blood sugar levels, setting you on an energy roller coaster.
My recommendation is to avoid coffee and other habitual caffeine sources completely, if possible. If you feel you need it, wait until you’ve had breakfast, so your body has a more stable blood sugar foundation. For a lower caffeine option, consider switching to a green tea, such as matcha, which provides beneficial antioxidants like L-Theanine.
A few other coffee alternatives to consider include:
- Dandy Blend
- Herbal teas
- Beet lattes
- Turmeric lattes
- Adaptogenic hot chocolate
If you’re going to add creamer to your hot beverages, almond or cashew milk are good options as they won’t spike your blood sugar. Stick with small amounts of maple syrup, honey, and stevia (avoid white cane sugar and artificial sweeteners!).
3. Eat Consistently Throughout the Day
Steady energy comes from steady eating! Many of the women I work with do not eat enough throughout the day. This results in cravings that lead us to reach for quick carb-filled and sugary snacks for an immediate boost.
At the same time, a constant stream of snacks throughout the day can cause frequent blood sugar spikes and crashes and trains your body to rely on glucose from food rather than your stored fat for energy.
When it comes to your food, a little planning goes a long way. Each day, aim for consistent meals and snacks that include healthy protein, fat, and high fiber carbohydrates. When you eat balanced meals and snacks at regular intervals, your body has a consistent source of glucose, preventing the energy dips and fatigue that occur when blood sugar drops too low.
If you're interested in learning more about eating to support your energy, hormones, and long-term health, reach out to me! Through my coaching services, we can create a tailored wellness plan that helps you reach your goals, big and small.
Dr. Emily Mason
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