How to support energy dips
Most women I work with describe a familiar pattern: the mid-morning slump, the afternoon crash, or post-lunch exhaustion. Energy dips are usually a mix of biology, habits, and hormones, but the good news is that small changes can make a real difference.
What causes energy dips?
Blood sugar swings are a big one. A breakfast or lunch that’s mostly carbs without enough protein or fat can leave you hungry and dragging shortly after. Dehydration, too little movement, high stress, poor sleep, and spending the whole day indoors also add up. And for women in perimenopause or menopause, fluctuating hormones can make these dips feel even more noticeable. When you find yourself reaching for caffeine or sweets in the afternoon, that’s your body asking for energy—usually in the form of blood-sugar-stabilizing food and a little movement.
Food first
Start your meals with protein. It steadies blood sugar, keeps you full longer, and helps prevent that crash a couple hours later. Build meals around protein, fiber, and healthy fats, then add carbs in amounts that feel good for your body. Keep snacks simple: Greek yogurt, nuts, hard-boiled eggs, or cottage cheese with chopped veggies. Try to avoid caffeine as a solution to the afternoon crash as that can negatively impact sleep.
Move a little more
Short bursts of gentle movement can wake up your brain and help regulate blood sugar. A five-minute walk after meals is one of the simplest ways to improve energy (and improve blood sugar!). If you sit most of the day, try standing for calls or stretching between tasks. None of this has to be a workout—just consistent movement.
Sleep matters
Energy dips are lower when sleep isn’t consistent. Aim for a steady bedtime and wake time, a dark room, and a quiet wind-down routine. Limiting screens before bed or wearing blue-light-blocking glasses can help your brain shift into sleep mode more easily.
Fresh air and sunlight
Getting outside, especially earlier in the day, helps regulate your circadian rhythm and boosts natural alertness. Even a quick step outside between clients or meetings can make a difference. Sunshine and fresh air (even if it’s freezing cold fresh air!) is invigorating and free.
Understanding the root cause of your energy dips is key. When you know whether it’s blood sugar, stress, hormones, sleep, or a mix, you can support your body in a targeted way. Small, steady habits add up, and they make your day feel a lot more manageable.
