Are you tired of feeling tired?
Just thinking about being tired is exhausting.
And, trying to find ways to feel more energetic can feel like an impossible task.
Especially if you're experiencing any menopause symptoms like hot flashes, weight gain, moodiness and restless nights. Oh, and not to mention all the other daily tasks that drain your time and energy, such as family, work, and community obligations.
At the end of the day, it’s no wonder you don’t feel like cooking!
I can remember feeling so overwhelmed, struggling to be superwoman when I really felt like crawling back into bed. In the afternoon, I would grab a Starbucks to give me a quick pick-me-up to power through.
Ultimately, I felt incredibly busy, but not very productive (let alone fulfilled). I would feel tired all evening, but then when it was time to go to bed, I'd get a burst of energy and couldn’t sleep. The next morning, after hitting the snooze button, I'd drag my butt out of bed and enviously watched my energetic dog spring out of bed. I felt like I was in a fog.
And I was a health coach! So I was eating well, and doing all of the things that have kept me healthy for years. However, at a certain point, my old tricks no longer worked. The truth is–– my body was changing, and it needed new routines, new nutrients, and a new mindset to break through into feeling really good again, instead of depleting itself.
Finding holistic resources for women going through "the change," perimenopause, or menopause also seemed impossible. Everything I came across felt outdated and downright depressing.
From my health coaching training, I knew firsthand how many discomforts like weight gain, stress, anxiety, poor sleep and more could be alleviated through healthy lifestyle changes like nourishing food and movement.
So why couldn't this same approach be taken with menopause? Who says we have to suffer as much as we do?
I wasn't trying to avoid aging, but I plan on feeling youthful, energetic, and beautiful in my body for many years to come. I knew it was possible and was determined to find a solution to fight menopause fatigue so I could not only feel energetic but feel like myself again.
It was a long road, but once it all came together, I couldn't wait to share my strategies with my clients who were struggling with the same things.
Curious to know what helps me SLEEP through the night and feel energized throughout the day?
I used to start my morning by drinking coffee. I knew that I should drink water first, but could never get myself to drink it.
Now, I drink my morning elixir and then have my coffee. I absolutely love coffee, and while I limit it to one cup, I’m not willing to give it up. If you drink caffeine first thing in the morning, try adding this elixir to your routine.
The ingredients in this elixir are known to boost your energy and your mood. Take 4 ounces of room temperature water and add the juice from 1⁄2 a lemon, 1 scoop of Mighty Maca, and 1 Tb of apple cider vinegar and stir. This can help you to alkalize your body and give you a boost of energy that lasts.
*Wait 1-2 hours before drinking coffee.
This was a big one for me.
I loved the ritual of having an afternoon pick-me-up. Let’s face it, when you meet up with someone at Starbucks it’s so tempting! So, I recommend you find a replacement. My favorite is an unsweetened Teavana Shaken Ice Passion Tango. My replacement at home is fresh green or beet juice, or I infuse my water. Check out these energy-boosting infused waters. This gives me more energy without the crash, acidity, or restless nights.
I used to drink wine throughout the week.
In fact, it was a great ritual for me to decompress after a workday while taking a bath. I thought it was so relaxing, but wasn't noticing how it contributed to restless nights. But when I cut it out, I started to sleep better. And when I had alcohol, I found that it was causing me to not only wake up in the middle of the night, but it also attributed to my moodiness, anxiety, and overall depressed state.
I have replaced my evening wine with what I call my sleepy time tea. If you’re not ready to give up alcohol altogether, eliminate it on work nights and replace it with a healthier alternative and notice how you feel.
I have to admit that this one is still a challenge for me.
But when I choose to ignore this, I usually pay for it the next day.
It is so difficult to not get that last-minute dopamine rush. It feels so good, yet it’s a fleeting feeling that can wreak havoc on your sleep. The blue light emitted from screen makes your body and brain feel more awake, which disrupts your circadian rhythm.
A good replacement is to read a book (a real, physical book) or listen to a story on a podcast. This is a great way to wind down and to help prepare your body for sleep. If you haven’t listened to stories I recommend the ones on Calm. But, make sure your phone is out of your reach so you won’t be tempted to look at it!
Let go of the idea that you’re supposed to do everything, and do it all perfectly.
Practice telling your boss you need a more realistic deadline. Get out of the habit of overextending yourself so life for everyone around you is easier. Ask for help. Put on your oxygen mask first. Have a notebook by your bed so if you wake up with a great idea or forget something you can jot it down, take a deep breath and go back to sleep.
When you're feeling tired, exercise can feel like the last thing you want to do.
That's why I have to make it a non-negotiable by putting it in my schedule.
Every Sunday, I look at my week and I make sure I have some movement 6 days of the week. I give myself permission to have it be any type of movement.
My favorites: yoga, barre, or bodypump class, a walk, or a bike ride.
If you can’t find time, download an app, search YouTube or dust off those DVD’s and commit yourself to 5 minutes.
By only committing to 5 minutes and giving yourself permission you are honoring the small steps, making it all seem more attainable. Chances are, you'll end up moving longer because you'll start to feel more energized. Remember the first step is always the hardest.
When you eat big, heavy meals in one sitting, your digestion has to work very hard and thus takes more fuel, which can leave you feeling tired. When you eat smaller meals and take more time to chew your food, it gives your digestive system a more realistic timeframe to do its work. This alone will give you more energy.
I also recommend not eating within 2 hours of your bedtime. If you are used to having an evening snack you might try having a ½ serving of your favorite protein shake. This will help you to sleep better, feel fuller and boost your metabolic rate.
Here's a quick protein shake recipe:
Step 1. Add 4-5 ounces of water to blender
Step 2. Add 1 tablespoon of superfood greens
Step 3. Add 1 scoop of high-quality whey protein powder
Step 4: Add ice and Blend/mix and drink 30-60 minutes before bedtime.
I couldn't meditate for years.
It took me a lot of practice to even get into the concept of mediation, but now I honestly couldn’t live without it. It drastically helps reduce my stress and gives me more focus and energy throughout the day.
A simple way to begin is to sit in a quiet place and close your eyes.
Take some slow breaths in and out and focus your attention on your breathing. You can put on some music, or if you’d rather have a guided meditation, there are a lot of apps out there. I am currently using Calm and Dr. Joe Dispenza’s.
I know it can feel overwhelming to make changes, and I can totally relate.
Here's a tip: start by slowing down and noticing what isn’t working. Then, test out one of the tips above, and check in with yourself to see how you feel.
Make sure to test it out for a couple weeks so you have an accurate assessment. Tell yourself that you're simply testing it out, and if it doesn’t work then you can always try a different one.
At the end of the day, there is no reason that you need to suffer alone.
While knowledge is helpful, support and accountability are incredibly powerful. I should know–– not only do I coach clients, but I have a coach myself. It makes a world of difference in how energized, capable, and focused I feel in life. And the results have helped me do nothing less than realize my dreams.
If you struggle with low energy, low motivation, poor sleep and want to release weight, I invite you to test out my FREE program, 3 Days to Ditch the Bloat.
“You have done a lot of good work here! I’m happy to say you have incorporated a lot of best practices and elements in this course”
- Barbara M.
“Excellent information. Stacy went above and beyond!! Very excited about my next steps."
“The coaching videos with Stacy was amazing. She is a powerful coach.”
– Margaret P.
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