The 3 Foods That Might Be Making You Tired
You eat well. You’ve cut back on the obvious junk. You’re trying to stay consistent.
But by mid-afternoon, your energy tanks. You feel foggy, flat, and like you’re dragging yourself to the finish line.
Here’s the truth: there are likely foods in your regular rotation that seem “healthy” on the surface but may actually be draining your energy. And after 40, your body becomes more sensitive to certain blood sugar fluctuations, inflammatory triggers, and digestive stressors.
Let’s break down three common culprits:
1. Low-Fat, High-Carb “Health” Foods (e.g. rice cakes, granola bars, fruit-only breakfasts). These are the foods that spike your blood sugar fast – then drop it like a stone. You might feel OK immediately after eating, but about 60-90 minutes later, you’ll crash. That crash often looks like tiredness, irritability, cravings, or brain fog. As estrogen declines during perimenopause and beyond, insulin sensitivity drops too. This makes blood sugar spikes more intense and recovery from them slower.
What to do: Add a source of protein and fat every time you eat. That might mean pairing your fruit with Greek yogurt, or spreading nut butter on your rice cakes. Ditch granola bars unless they contain 10g+ protein and little added sugar.
2. “Healthy” Ultra-Processed Snacks (e.g. veggie crisps, protein cookies, low-fat flavoured yogurts). These foods often come with health claims on the front but contain emulsifiers, gums, artificial sweeteners, or industrial seed oils that can trigger subtle inflammation and gut stress. Even if you don’t feel bloated or uncomfortable, your immune system notices. Low-grade inflammation is exhausting. It diverts energy away from cognitive clarity and muscle recovery and into managing internal stress.
What to do: Swap packaged snacks for more intact foods. Think: cheese and oatcakes, boiled eggs and grapes, roasted chickpeas, or full-fat unsweetened yogurt with a few berries. Check the ingredients label – the fewer words you don’t recognize, the better.
3. Wheat-Based Lunches Without Enough Protein (e.g. toast, pasta, wraps, low-protein sandwiches). That lunchtime sandwich might be quick and familiar, but if it’s light on protein and fiber, it won’t hold you. You’ll get a temporary lift, followed by a sluggish lull around 3pm – just when you’re trying to stay focused or make decisions. Also, many women over 40 develop subtle intolerances or sensitivities to wheat or gluten, especially when gut health has been compromised over time. This can lead to fatigue, not just digestive discomfort.
What to do: Prioritize a protein anchor at lunch: tuna, lentils, chicken, eggs, tempeh, tofu, or a protein shake-based meal. Replace soft bread and pasta with lower-GI carbs like cooked/cooled potatoes, quinoa, or sourdough. Notice how you feel for 2 hours afterward, your body’s feedback is valuable.
What Now?
If you’re often tired, foggy, or low in energy during the day, it’s not just age or hormones. It’s a potential signal.
Start with these simple shifts:
- Eat protein and fat with every meal or snack – not just carbs.
- Choose whole or minimally processed foods over clever marketing.
- Track how you feel 1-2 hours after eating. If you’re tired or craving, that meal didn’t work for you.
Your energy is your feedback loop. Start listening.
Accessible 1-2-1 Nutrition Coaching
Do you feel lost with your nutrition? Think you know what you’re doing but you’re simply not seeing the results you want. Tracy is thrilled to be able to bring you a new service, 1-2-1 nutrition coaching.
Although spaces are limited due to capacity, we are genuinely excited to be able to offer you a one off 1-2-1 session with Coach Kim. As you know, Kim is a certified Nutrition Coach with many year’s experience coaching women, as well as having a lot of personal experience with fat loss and the challenges it brings.
What does this include?
- An in-depth consultation questionnaire, so Kim can get a good understanding of why you’re seeking help
- A 45 minute 1-2-1 video call, where Kim will go through recommendations and you have the opportunity to ask questions and make the most of Kim’s expertise
- Above all – a personalized approach. This will all be about you and you will have Kim’s undivided attention, to really dial in how you want to move forward.
What is the cost?
As this is a specialized and highly tailored service, there is a one off fee:
- $150USD for our US or international Members
- $200CAD + 5% GST, if you’re in Canada
Want to apply? Go for it. Kim is looking forward to meeting you. Click right here to get your place!
Consultations will be staggered due to capacity, but we will get you booked in as soon as we can.
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