How to Eat for Energy When You’re Tired, Foggy and Fed Up

Let’s face it, menopause can feel like someone pulled the plug on your energy. One minute you’re powering through your to-do list, and the next you’re staring into the fridge wondering what you came in for. Sound familiar?

If you’re tired, foggy and downright fed up, I want you to know that you’re not lazy and you’re not losing it. Your body is going through a major hormonal shift, and what you eat can either help or hinder your energy levels.

Let’s talk about how to eat in a way that works with your changing body, not against it.

1. Balance Your Blood Sugar: The Energy Foundation

If your energy crashes mid-morning or mid-afternoon, unstable blood sugar could be to blame.

What to do:

• Start your day with protein, healthy fats and slow-release carbs (think eggs on seeded toast, Greek yogurt with nuts, or a protein smoothie).

• Avoid skipping meals, especially breakfast.

• Reduce ultra-processed carbs (white bread, pastries, sugary cereals), which can cause a quick spike then crash in energy.

Quick tip:
A simple protein + fibre combo at each meal will help keep you energised and clear-headed for longer.

2. Hydration: The Often-Ignored Energy Booster

Feeling foggy? Headachy? Tired for no reason?
It might not be coffee you need, it might be water.

What to do:

• Aim for about 1.5–2 litres of water daily.

• Add herbal teas or naturally infused waters (lemon, cucumber, mint) if plain water feels boring.

• Watch your caffeine and alcohol intake, they can be dehydrating, which worsens fatigue.

3. Don’t Fear Fats, Choose the Right Ones

Healthy fats support your hormones, brain health and long-lasting energy.

What to do:

• Include sources like avocado, olive oil, nuts, seeds, oily fish (like salmon or mackerel).

• Limit trans fats and highly processed vegetable oils, they can increase inflammation and worsen brain fog.

4. Magnesium and B Vitamins: Your Midlife Mates

Magnesium helps with energy production, sleep and stress management. B vitamins are key for brain and nerve health.

What to do:

• Eat magnesium-rich foods like leafy greens, pumpkin seeds, dark chocolate and legumes.

• Get your B vitamins from eggs, leafy greens, whole grains, beans, and good-quality meat or fish.

Feeling constantly drained? You might benefit from a supplement, but always check with a professional first (I can help with that).

5. Eat Regularly, But Not Constantly

Midlife blood sugar and cortisol (stress hormone) shifts mean you might feel “hangry” more often, or never really satisfied.

What to do:

• Aim for 3 balanced meals a day, try to avoid snacking if you can.

• Listen to your body, is it true hunger, or just habit or emotion.

Final Thoughts

Remember that there are ways to nourish yourself that support your energy, mood and overall sanity, and it doesn’t need to be complicated or restrictive.

If you’re nodding along thinking “That’s me!”, then you’re not alone. This is exactly the kind of thing I help my clients with inside my 1-to-1 programme, The Freedom Method.

Book a free chat with me HERE, and let’s chat about how you can start feeling more you again.