If you’re dragging by mid-morning, snapping by mid-afternoon, and wondering why your energy feels nonexistent even though you’re “eating healthy,” I want you to hear this clearly:
You’re not lazy.
You’re not broken.
And you definitely don’t need more willpower.
Most women I work with are underfed, overloaded, and running on fumes—trying to do it all with a smile and a metabolism that’s honestly confused as hell.
Let’s zoom out for a second and talk about what’s actually happening in your body.
Why You’re Exhausted After Breakfast (Even When You’re Eating “Healthy”)
A granola bar and iced coffee might feel like breakfast… but to your body, it often registers as stress.
Here’s why.
Blood Sugar Swings Trigger Cortisol
When you eat a low-protein, low-fiber breakfast (or skip breakfast altogether), your blood sugar spikes and crashes quickly. Your body responds by releasing cortisol, your primary stress hormone.
Research shows that:
- Irregular blood sugar patterns increase cortisol production and worsen hormonal imbalances, especially in women
- Cortisol dysregulation is linked to fatigue, mood swings, poor sleep, and increased cravings—particularly during the luteal phase of your cycle
So when that “healthy” breakfast leaves you shaky, tired, or ravenous an hour later, your body isn’t failing you. It’s protecting you.
What High Cortisol Actually Feels Like Day to Day
When blood sugar crashes and cortisol rises, it can look like:
⚠️ Sudden energy dips
⚠️ Intense cravings (especially for sugar or carbs)
⚠️ Brain fog and poor focus
⚠️ Irritability and mood swings
⚠️ Feeling wired but exhausted
⚠️ Disrupted sleep
⚠️ A cycle that feels unpredictable or harder than usual
And then - because we’ve been taught to - we blame ourselves.
“Maybe I just need more discipline.”
“Maybe I should eat less.”
“Maybe my body just doesn’t work right.”
But the truth is simpler (and kinder).
You probably just need breakfast.
And protein.
And fiber.
And honestly? Maybe a good cry too.
The Real Fix for Steady Energy (Without Another Rigid Food Plan)
This is the part most women are shocked by:
The solution isn’t cutting more food.
It isn’t tracking every bite.
And it definitely isn’t adding 47 new food rules to an already full mental load.
The fix is learning how to feed your body like it actually matters.
Because it does.
Start Here (Keep It Simple)
You don’t need to overhaul your entire diet today. Just do this:
✅ Add protein to your next meal
✅ Add fiber (fruit, veggies, seeds, or whole foods)
✅ Eat within a reasonable window after waking
✅ Notice how your energy shifts
That’s it. Let that be enough for today.
This one change alone can:
- Stabilize blood sugar
- Reduce cortisol output
- Improve focus and mood
- Support hormone balance
- Help you feel like yourself again
If You’ve Been Googling These Questions… Read This
- If you’ve ever searched:
- “Why am I always tired after breakfast?”
- “How to balance hormones with food”
- “What to eat for steady energy”
- “Why am I exhausted even though I eat healthy?”
Please know this: you’re not imagining it, and you’re not failing.
Your body is responding exactly how it was designed to respond when it’s underfed, overstimulated, and asked to keep pushing anyway.
This isn’t a willpower issue.
It’s a nourishment issue.
And the most powerful place to start doesn’t require perfection, restriction, or a total overhaul.
Start with one meal.
Add protein.
Add fiber.
Eat earlier than you think you “need” to.
Then notice how your energy shifts, how your focus steadies, how your mood softens just a bit.
That matters. And so do you.
You don’t need to do everything today.
You just need to give your body what it’s been quietly asking for.
One steady step at a time.
The start of a new year often brings pressure to do more, eat less, and push harder. But when it comes to hormone health, extreme resolutions can backfire.
If you’re starting the year feeling exhausted, moody, bloated, or dependent on caffeine just to function, it’s not a lack of discipline. It’s your hormones responding to stress.
Why “New Year, New You” Can Worsen Hormone Imbalance
After months of holiday stress, disrupted sleep, and blood sugar swings, your nervous system is already taxed. Jumping into restrictive diets or intense workouts raises cortisol, your primary stress hormone.
Elevated cortisol can suppress progesterone, disrupt sleep, impair digestion, and worsen blood sugar instability. That’s why many women feel worse — not better — by mid-January.
A true reset doesn’t mean doing more. It means supporting your body first.
A Hormone-Supportive New Year Reset
1. Stabilize blood sugar before restricting food
Skipping meals or relying on caffeine keeps stress hormones elevated. Prioritize regular meals with protein, fiber, and healthy fats to support insulin sensitivity and steady energy.
2. Reset your circadian rhythm
Consistent sleep and wake times help regulate melatonin and cortisol. Morning sunlight and dim evenings are simple but powerful tools for hormone balance.
3. Choose gentle movement for hormone health
Walking, stretching, and low-intensity strength training reduce cortisol and improve metabolic health without overstressing the body.
4. Support your nervous system daily
Nervous system regulation is foundational for hormone healing. Even five minutes of breathwork, rest, or quiet time signals safety to the body.
5. Track your menstrual cycle
Cycle tracking provides insight into energy, mood, and hormonal patterns. Working with your cycle — not against it — supports long-term hormonal balance.
Your Hormone Health Goal This Year
This year doesn’t need to be about fixing yourself.
It can be about restoring balance, reducing stress, and building sustainable habits that support your hormones long-term. When your body feels safe and supported, energy improves, cravings stabilize, and sleep becomes more restful.
That’s the kind of reset that actually lasts.
This recipe is made with organic peanut butter, which provides healthy fats that support heart health and help maintain healthy cholesterol levels. The combination of carbohydrates and fats delivers steady, sustained energy—perfect for a mid-day pick-me-up or a pre-workout snack that won’t leave you crashing later. Plus, the dark chocolate chips add antioxidants that help fight oxidative stress and support overall wellness.
Ingredients:
- 1 Egg
- 1/2 cup Brown Sugar
- 1/2 tsp Sea Salt
- 1 cup All Natural Peanut Butter (runny)
- 1 tsp Baking Soda
- 3/4 cup Dark Chocolate Chips
Instructions:
- Whisk the egg and brown sugar well in a large bowl until smooth. Add the salt, peanut butter, and baking soda and mix until combined. Fold in the chocolate chips.
- Transfer the cookie dough mixture to the fridge for ten minutes.
- Preheat the oven to 350ºF (175ºC) and line a baking sheet with parchment paper.
- Scoop one tablespoon of dough per cookie and form it into a ball. Place the ball on the baking sheet and flatten it with a fork, leaving some space between cookies. Use another baking sheet or bake in batches if needed.
- Bake in the oven for 10 to 11 minutes. Let the cookies cool for 10 minutes before transferring them to a cooling rack for another five minutes. Enjoy!
This recipe supports heart health with pistachios and walnuts that provide heart-healthy fats to help maintain healthy cholesterol levels, while dark chocolate and walnuts add antioxidants that protect your cells from everyday stress. The balanced mix of healthy fats, protein, and carbohydrates offers steady, sustained energy, and the touch of maple syrup and dark chocolate adds natural sweetness without sacrificing nourishment.
Ingredients:
- 1 cup Pistachios
- 1 1/4 cups Walnuts
- 3 tbsps Maple Syrup
- 1/2 tsp Vanilla Extract
- 1 tsp Cardamom
- 1/2 cup Dark Chocolate Chips
- 1/2 tsp Coconut Oil
- 1/4 tsp Sea Salt (flaky)
Instructions:
- Preheat the oven to 350ºF (180ºC) and line a loaf pan with parchment paper.
- In a medium-sized bowl, combine the pistachios, walnuts, maple syrup, vanilla, and cardamom. Mix well.
- Add the nut mixture to the prepared loaf pan, pressing down with a spatula. Transfer to the oven and bake for 25 minutes, until lightly toasted.
- Let the mixture cool completely in the pan, ideally one hour, before removing. Break into clusters.
- Line a small baking sheet (or large plate) with parchment paper.
- Melt the chocolate and coconut oil in a saucepan on low or in the microwave for 30-second intervals.
- Dip each cluster into the melted chocolate, garnish with salt, and place on the prepared baking sheet. Transfer to the fridge for 10 to 15 minutes or until the chocolate has set. Enjoy!
10 servings
❄️ Winter Self-Care That Supports Your Hormones (and Your Sanity)
For those of you who know me, you know I’m not a fan of cold, grey weather (hence why we lived in Florida for a while). But now that we’re in a place that actually has seasons-thankfully winter here is only 2–3 months and not the 8-month Chicago version-I’m leaning into this season with more intentional self-care.
And not just the bubble bath kind (though no shade to that obviously).
I’m talking about cozy, nervous-system-soothing, hormone-supporting winter rituals that actually help you feel like yourself again.
I’m talking about cozy, nervous-system-soothing, hormone-supporting winter rituals that actually help you feel like yourself again.
Here’s what’s been in my rotation lately:
🪔 1. Diffusing grounding essential oils during meditation
Cold weather + low light = my mood needs some extra love.
I’ve been making space to sit in silence and breathe while diffusing oils like cedarwood, frankincense, or clary sage. These oils are known for their calming, hormone-balancing effects-and they help me regulate my nervous system and cortisol after long, overstimulating days.
I’ve been making space to sit in silence and breathe while diffusing oils like cedarwood, frankincense, or clary sage. These oils are known for their calming, hormone-balancing effects-and they help me regulate my nervous system and cortisol after long, overstimulating days.
🍫 2. Hot chocolate that actually nourishes me
I’m still a cozy girl at heart-so give me the blanket, the Hallmark movie, and the hot chocolate... but make it blood sugar-friendly.
Lately I’ve been loving this brand, and I doctor it up with:
Lately I’ve been loving this brand, and I doctor it up with:
- Bone broth
- Unsweetened almond milk (I like this one if I don't make my own)
- A little splash of this creamer - it's a pretty great creamer ingredients and taste wise
It tastes like indulgence but fuels like medicine. My inner child and my inner nutritionist are both thriving.
👶 3. Hugging the baby tighter
This might sound simple, but the oxytocin hit from snuggling your baby (or your dog, partner, or heating pad) literally helps regulate cortisol and support hormonal balance. Physical touch = free therapy.
💡 4. Red light therapy on dark, cloudy days
When the sun disappears, my energy plummets.
Using red light therapy a few times a week has helped with mood, skin health, and even sleep quality. This is the one I love this one and I try to use it in the evenings while drinking my tea or journaling.
Using red light therapy a few times a week has helped with mood, skin health, and even sleep quality. This is the one I love this one and I try to use it in the evenings while drinking my tea or journaling.
🧖♀️ 5. Castor oil packs for grounding + detox
This one’s been a game-changer. Castor oil packs over the liver or lower belly help support detox pathways, reduce inflammation, and calm the nervous system-especially in the luteal phase. I’d love to pop mine on in the evening while reading but in reality I apply it over my liver and wear it overnight while I'm sleeping - way easier personally!
🫧 6. Magnesium soaks or foot baths
When I don’t have time for a full bath (which, let’s be real, is often), a magnesium foot soak is the next best thing. It helps with sleep, bloating, cramps, and stress-all of which get worse in the winter if I’m not careful.
Winter might not be my favorite season, but with the right rituals, it feels less like survival mode and more like a reset. These small things don’t just help me feel better-they help my hormones feel safe, too.
If you’re craving deeper support through winter (and beyond), come join us in Reset & Rebalance-doors open on January 12th!
