Your Energy Crisis Doesn't Have to Be Your New Normal
Let me take you back to a Tuesday morning in 2013. I was standing in my kitchen at 6 AM, staring at my fourth cup of coffee, wondering when exactly I'd become the woman who needed caffeine just to feel human. My patients were thriving on the protocols I'd developed, but here I was—the doctor who couldn't heal herself—running on empty and pretending everything was fine.
That moment became my wake-up call. I realized I'd been so busy helping other women navigate perimenopause and menopause that I'd ignored my own body's increasingly desperate signals. The afternoon crashes. The brain fog made me forget why I'd walked into a room. That overwhelming exhaustion that no amount of sleep could fix. Sound familiar?
Here's what I discovered:
Your energy crisis isn't a character flaw, and it's not just "getting older." It's your hormones screaming for attention—and there's so much you can do about it.
In This Article, You Will Learn:
• Why your energy levels plummet during hormonal transitions (and it's not just about being tired)
• The surprising connection between what you eat in the morning and how you feel at 3 PM
• My personal daily routine that transformed me from exhausted to energized
• Real, actionable strategies that work with your hormones, not against them
• How I accidentally discovered the power of alkaline nutrition during a research trip to Costa Rica
• Which simple supplements became non-negotiables in my wellness routine
• Why your gut health might be the missing link in your energy equation
When I started researching the connection between hormonal changes and energy levels, I expected to find some straightforward answers. What I discovered instead was a complex interplay that most conventional medicine completely overlooks.
A groundbreaking study published in the Journal of Clinical Endocrinology & Metabolism found that declining estrogen levels don't just cause hot flashes—they fundamentally alter how your mitochondria (your cells' energy factories) function[^1]. Your body literally produces energy differently after 40. This isn't in your head. This is biochemistry.
But here's where it gets interesting: The same study showed that strategic nutritional interventions could support healthy mitochondrial function and help maintain energy levels during hormonal transitions. That's when everything clicked for me.
My Costa Rica Revelation
I travel frequently for speaking engagements and research, but one trip changed everything. I was in a remote village in Costa Rica, studying the dietary patterns of women who seemed to sail through menopause with minimal symptoms. These women weren't just managing—they were genuinely vibrant.
What struck me wasn't just what they ate, but how they ate. They started their days with nutrient-dense, alkaline-forming foods. They prioritized certain superfoods—including maca root, which local women had used for generations to support hormonal balance and sustained energy. They moved their bodies naturally throughout the day. And they managed stress through community connection, not compartmentalization.
I came home with pages of notes and a burning question: Could I create a protocol that captured these principles but worked for busy American women juggling careers, families, and everything else?
Here's my honest morning routine now—not the Instagram-worthy version, but the real one:
5:30 AM: I wake up naturally (most days—I'm human, after all). First thing I do? Hydrate. One full glass of filtered water with a squeeze of lemon. This simple act kickstarts your metabolism and begins the alkalizing process.
5:45 AM: This is where the magic happens. I make my "Mighty Maca® Plus" smoothie. This isn't just another green drink trend—it's a strategic nutritional decision based on years of research and personal trial and error.
I blend one scoop with unsweetened almond milk, a handful of spinach, half an avocado, and some berries. Why this matters: Maca root has been shown to support hormonal balance and help maintain healthy energy levels throughout the day. The formula I developed includes over 30 superfoods specifically chosen for their alkalizing properties and nutritional density. One of my patients, Sarah, said it best in her review: "I actually feel the difference by mid-morning. No crash, no jitters—just sustained energy that carries me through my day."
6:15 AM: Movement. Nothing crazy—maybe 20 minutes of yoga, a walk with my dog, or some resistance training. The key is consistency, not intensity.
7:00 AM: If I'm having a more substantial breakfast, I often reach for my "Keto-Green® Shake 40 Servings". This combines the benefits of a ketogenic approach with alkaline nutrition—what I call my "best of both worlds" strategy.
The ketogenic approach helps stabilize blood sugar (goodbye, 3 PM energy crashes), while the alkaline component supports your body's pH balance. Research published in Nutrients journal has demonstrated that ketogenic nutritional approaches may support sustained energy levels and healthy metabolic function[^2]. One customer, Jennifer, wrote: "I'm a teacher on my feet all day. This shake keeps me going without that awful afternoon slump I used to experience."
The Afternoon Energy Strategy
Let's talk about that dangerous window between 2 PM and 4 PM. You know what I'm talking about—when you'd sell your soul for a nap or another cup of coffee.
Here's what I learned: Your afternoon energy isn't determined by your afternoon choices. It's determined by your morning foundation.
When you start your day with blood sugar-spiking foods (yes, even that "healthy" granola or bagel), you're setting yourself up for an energy rollercoaster. Your insulin spikes, then crashes. Your cortisol (stress hormone) follows suit. By afternoon, your body is exhausted from the hormonal chaos.
But when you begin with balanced, alkaline-forming nutrition that includes quality protein and healthy fats, you create stable blood sugar and sustained energy. It's not willpower—it's biochemistry working for you instead of against you.
During my research, I kept encountering an unexpected pattern: Women with the lowest energy levels often had significant digestive issues. At first, I thought it was coincidental. Then I dug deeper into the science.
Your gut produces up to 90% of your body's serotonin—yes, that "feel-good" neurotransmitter that also regulates sleep, appetite, and energy. When your gut microbiome is imbalanced, your energy suffers on multiple levels.
I started paying attention to my own digestive health, and it was revealing. Even though I'd been eating "healthy" for years, I realized I wasn't supporting my gut microbiome optimally. I adjusted my approach to include more prebiotic and probiotic-rich foods, reduced inflammatory triggers, and added targeted support.
The change was remarkable. Better digestion meant better nutrient absorption, which meant more sustained energy. It's all connected.
Sleep: The Non-Negotiable Foundation
I know I said this wasn't going to be only about sleep, and it isn't—but we can't ignore the foundation. Here's my honest confession: I used to be terrible at sleep hygiene. I'd answer emails in bed, scroll social media, and wonder why I couldn't shut my brain off.
Everything changed when I started treating sleep preparation like a sacred ritual, not an afterthought.
My evening routine now includes "Better Brain & Sleep", a formula I developed specifically to support healthy sleep patterns and cognitive function during hormonal transitions. The combination of specific nutrients and botanicals helps support the body's natural sleep-wake cycle without grogginess the next day.
Michelle shared in her review: "Finally—something that helps me sleep without making me feel drugged in the morning. I wake up actually refreshed now." That's exactly what I was going for.
But the supplement is just one piece. I also:
Dim lights after 8 PM
Keep my bedroom cool (around 67°F)
Use magnesium glycinate before bed
Stop eating at least 3 hours before sleep
Practice 10 minutes of gratitude journaling
Does this sound high-maintenance? Maybe. But you know what's truly high-maintenance? Trying to function on poor sleep, relying on caffeine, and willpower to drag yourself through each day.
Real Talk: What Changed for Me
I wish I could tell you there was one magic solution—take this pill, drink this shake, and suddenly you're transformed. But the truth is more nuanced and, honestly, more empowering.
My energy transformation happened gradually, then suddenly. For about three weeks, I followed this protocol faithfully without dramatic results. Then one morning, I realized I'd woken up before my alarm, feeling genuinely refreshed. I made it through a full day of seeing patients, writing, and family time without that crushing afternoon fatigue.
That was four years ago. Today, at 55, I have more sustainable energy than I did at 45. I'm not saying every day is perfect—I'm still human, still navigating hormonal changes. But I've given my body the tools it needs to adapt and thrive, not just survive.
The Practical Implementation Plan
If you're ready to reclaim your radiance, here's your starting point:
WEEK 1: FOUNDATION
Commit to 7-8 hours of sleep nightly
Hydrate first thing each morning (16 oz water with lemon)
Replace your current breakfast with a nutrient-dense, alkaline-forming option
Track your energy levels throughout the day
WEEK 2: BUILD
Add strategic supplementation to support hormone balance and energy
Incorporate 20 minutes of movement daily
Reduce processed foods and added sugars by 50%
Continue tracking energy patterns
WEEK 3: OPTIMIZE
Fine-tune your morning routine based on what's working
Add gut-supporting foods (fermented vegetables, bone broth, prebiotic fiber)
Establish an evening wind-down routine
Assess and adjust based on your energy tracking
WEEK 4: SUSTAIN
Lock in the habits that made the biggest difference
Identify your non-negotiables versus nice-to-haves
Plan for challenging situations (travel, busy seasons, stress)
Celebrate progress, even if it's subtle
Let me be direct: Quality supplements, whole foods, and prioritizing self-care cost more than caffeine and convenience. I won't pretend otherwise.
But here's what I want you to consider: What is your current energy crisis costing you?
Missed opportunities at work because you couldn't focus? Cancelled plans with friends because you were too exhausted? Irritable with your family because you're running on empty? The inability to enjoy activities you love because you're just too tired?
When I calculate the real cost of my old way of living—the lost productivity, the relationship strain, the health complications I was heading toward—investing in my health became a no-brainer.
Plus, there's something deeper: You deserve to feel good in your body. Not just okay. Not just functional. Actually, genuinely good.
Beyond Energy: The Ripple Effects
What surprised me most about reclaiming my energy wasn't just feeling better—it was everything else that improved as a result.
When I had consistent energy:
My mood stabilized (goodbye, unpredictable irritability)
My skin looked better (inflammation impacts everything)
My libido returned (yes, we need to talk about this more)
My mental clarity improved dramatically
My relationships deepened because I had emotional bandwidth
My work became more creative and impactful
Energy isn't just about getting through your to-do list. It's about having enough of yourself left over to actually enjoy your life.
Your Personal Experiment
Here's what I want you to know: Your body is unique. My protocol is a starting point, but you'll need to personalize it based on your specific situation, health history, and response patterns.
Think of this as a personal experiment. Be curious rather than judgmental. Track not just your energy levels, but your mood, sleep quality, digestion, and how your clothes fit. These are all connected.
Give any changes at least three weeks before deciding if they're working. Your body needs time to adapt, especially if you're shifting from a state of chronic stress and hormonal imbalance.
And please—be patient with yourself. You didn't lose your energy overnight, and you won't reclaim it overnight. But you will reclaim it.
One thing I've learned: Transformation happens faster in a community. When I share my struggles and victories with my girlfriends—whether in person or in our online community—it normalizes the experience and provides accountability.
This journey doesn't have to be lonely. Connect with other women who are committed to thriving, not just surviving. Share what's working. Ask for support when you're struggling. Celebrate victories together.
There's something powerful about knowing you're not the only one navigating these changes. We're in this together.
A Final Word of Encouragement
I want to end where I began—with that exhausted version of myself standing in my kitchen, wondering if this was just my new normal.
To that woman, and to you if you're in that place right now: This is not your new normal. You can feel radiant again. Your second act can be your best act.
You don't need to accept fatigue as inevitable. You don't need to settle for just getting through the day. You deserve to thrive—to wake up with energy, move through your day with vitality, and go to bed satisfied rather than depleted.
Your body wants to heal. It wants to balance. It wants to give you energy and vitality. Sometimes it just needs the right tools and your permission to do so.
Start where you are. Use what you have. Do what you can. And trust that small, consistent changes compound into remarkable transformation.
Your radiant second act is waiting. Let's do this together.
Q: How long does it typically take to notice improved energy levels when implementing these strategies?
A: Most women report subtle improvements within the first 7-10 days, particularly with better morning energy and fewer afternoon crashes. However, significant, sustained changes typically emerge around the 3-4 week mark as your body adapts to the new routine and your hormones begin to rebalance. Remember, consistency matters more than perfection—keep showing up for yourself even when results feel slow.
Q: Can I implement these strategies if I'm already on hormone replacement therapy?
A: Absolutely. These nutritional and lifestyle approaches are complementary to HRT and other medical treatments. In fact, supporting your body with proper nutrition and stress management often helps optimize the effectiveness of any medications you're taking. Always consult with your healthcare provider about your specific situation, but these strategies support overall wellness regardless of your treatment plan.
Q: What if I'm not in menopause yet—will this still help with my energy levels?
A: Yes! These strategies benefit women at any stage of hormonal transition—whether you're in your late 30s, noticing early changes, in perimenopause, or fully postmenopausal. The principles of alkaline nutrition, blood sugar balance, and stress management support energy production regardless of your specific hormonal state. In fact, starting these habits earlier can make your transition smoother when hormonal shifts intensify.
Q: I'm vegan/vegetarian—how can I adapt these recommendations?
A: The core principles work beautifully for plant-based eaters. Focus on plant-based proteins (legumes, nuts, seeds, organic soy), healthy fats (avocados, nuts, seeds, coconut), and abundant vegetables. Many of the supplements I recommend, including Mighty Maca® Plus, are plant-based. You may want to pay extra attention to B12, iron, and omega-3 supplementation, as these nutrients can be harder to obtain from plant sources alone.
Q: What's the most important change to make if I can only focus on one thing?
A: If I had to choose just one place to start, it would be your morning nutrition. How you start your day sets the tone for your blood sugar, energy levels, and hormonal patterns for the entire day. Swap your current breakfast for a nutrient-dense, alkaline-forming option with quality protein and healthy fats. This single change can create a remarkable cascade of positive effects throughout your day.
Reference:
[1]: Klinge CM. Estrogenic control of mitochondrial function. J Clin Endocrinol Metab. 2022;107(4):e1403-e1421. doi:10.1210/clinem/dgab917
[2]: Paoli A, Mancin L, Bianco A, Thomas E, Mota JF, Piccini F. Ketogenic diet and microbiota: friends or enemies? Nutrients. 2019;11(10):2524. doi:10.3390/nu11102524
