The Energy Rescue Plan for Women Over 35: Simple Steps to Reclaim Your Spark
If you’ve been walking around in a fog, wondering how you got so tired (even after a decent night's sleep), you're not alone—and you’re not crazy. Something changes after 35. For many women, energy starts to dip, coffee becomes a lifeline, and powering through the day feels harder than it used to.
The truth? It’s not just “getting older.” It’s your hormones, your metabolism, your nervous system—and the fact that life is busy, especially when you're juggling kids, work, family, and a never-ending to-do list.
But here's the good news: You don’t need to accept low energy as your new normal. Let’s walk through a realistic Energy Rescue Plan that’s totally doable—even for the busiest women I know.
✅ Step 1: Eat to Fuel, Not Just to Fill
If you're running on caffeine and carbs until dinner… it's time for a reboot.
Energy tip: Focus on blood sugar balance. Big spikes and crashes in your blood sugar drain your energy and mess with your mood, sleep, and metabolism.
Try this:
Start your day with protein + healthy fat + fiber (ex: eggs with sautéed spinach and avocado, or a smoothie with protein powder, chia seeds, and berries).
Don’t skip meals—especially breakfast! Skipping sets your body up for an energy crash.
Add a palm-sized portion of protein to every meal (chicken, fish, eggs, Greek yogurt, lentils, tempeh—whatever works for you).
Reduce ultra-processed snacks and “quick fixes.” They give you a fast high, then a hard crash.
📌 Mini Habit: Prep 3 high-protein breakfasts on Sunday night so your morning starts right—even when you're flying out the door.
💦 Step 2: Hydration (But Not Just Water)
You’ve heard this a million times, but stay with me—because plain water isn’t enough for energy if you’re missing minerals.
Energy tip: Low mineral levels = poor hydration, poor energy, and more cravings.
Try this:
Add a pinch of sea salt and a splash of lemon to your water once or twice a day.
Consider a quality electrolyte powder (not the sugary sports drinks).
Aim for 2–3L of water per day, and sip throughout—not all at once.
📌 Mini Habit: Keep a water bottle filled with mineral-rich water on your desk and sip between tasks.
💤 Step 3: Prioritize Rest, Even If You Can’t "Sleep More"
Sure, getting 7–8 hours of sleep is the goal. But if you’re up with kids, working shift work, or just dealing with night sweats—real talk—it’s not always possible.
Energy tip: Your body needs quality rest, not just more hours.
Try this:
Power down screens 1 hour before bed (blue light messes with melatonin).
Take a magnesium supplement at night (great for calming your nervous system).
Try a relaxing herbal tea like chamomile, lemon balm, or passionflower.
Get outside within 30 minutes of waking up for natural light exposure—this helps reset your circadian rhythm and improve sleep and energy.
📌 Mini Habit: Create a 15-minute wind-down routine before bed—dim the lights, stretch, and sip your tea.
☕ Step 4: Cut the Coffee-Then-Crash Cycle
This one might sting a little. I’m not saying no coffee. I’m saying… be strategic.
Energy tip: Coffee on an empty stomach = stress hormone spike = energy crash later.
Try this:
Always eat before your coffee (even a small protein-based snack).
Swap your second (or third) cup for a matcha latte or roasted dandelion tea—they’re energizing but gentler on your system.
Try a coffee “curfew”—no caffeine after 2 PM to avoid sleep disruption.
📌 Mini Habit: Switch one daily coffee to a nourishing adrenal support tea (like tulsi or licorice root) a few times a week.
🧘♀️ Step 5: Support Your Stress (Because It’s Draining You)
You can eat perfectly and still feel exhausted if your stress bucket is overflowing.
Energy tip: Chronic stress = elevated cortisol = drained energy reserves and hormone imbalance.
Try this:
Practice box breathing (inhale 4, hold 4, exhale 4, hold 4)—super quick and calming.
Take 10 minutes a day to unplug—no phone, no work, just you.
Move your body gently: think walks, yoga, stretching—not hardcore workouts if you’re already burned out.
📌 Mini Habit: Schedule a 10-minute “me moment” every day—literally put it in your calendar.
🚶♀️ Step 6: Move, But Don’t Overdo It
If you’re dragging, the answer is not to hit the gym harder. In fact, overtraining can make things worse.
Energy tip: The right kind of movement builds energy, not depletes it.
Try this:
Start with a daily walk—even 15–20 minutes counts.
Add in 2–3 strength sessions a week (especially helpful for women over 35 to support muscle + metabolism).
Rest is part of your movement plan—don’t skip it.
📌 Mini Habit: Pair your walk with something you enjoy (like a podcast or music)—it makes it feel like “me time” instead of another task.
Your Next Step: Reboot, Recharge, and Rebalance with a Plan That Actually Works
If you’re tired of feeling tired—and ready to truly understand why your energy is struggling—I’ve got you.
My 12-week Master Your Metabolism program was made for busy women like you. It walks you step-by-step through balancing your hormones, supporting your metabolism, and building energy naturally, without extreme diets or overwhelm.
💥 Right now, it’s 30% off—because I want more women to experience what it feels like to feel good again.
You deserve to have the energy to do the things you love (and not fall asleep on the couch at 7 PM).
👉 Ready to feel like you again? [Click here to learn more and grab your spot.]