You’re not lazy. You’re depleted.
That 3 p.m. crash? The mental fog? The “is it bedtime yet” feeling at 10 a.m.? These aren’t quirks of getting older—they’re signals.
Let’s break down the most common, research-backed culprits behind chronic fatigue in women over 40 and the simple, joyful fixes you can start today.
1. Blood Sugar Swings = Energy Rollercoaster
Even a healthy-looking granola bar can send your blood sugar soaring… then crashing.
📚 The science: Blood sugar spikes cause a temporary high, followed by fatigue as insulin kicks in to bring it down (Johns Hopkins Medicine, 2022). Frequent crashes lead to irritability, hunger, and mental fog.
✅ Try this:
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Prioritize protein + fiber at every meal (think tofu + veggies, or lentils + leafy greens).
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Avoid naked carbs (carbs without protein/fiber/fat).
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Get moving after meals - walking helps regulate glucose response.
2. You're Tired Because You’re Wired
Scrolling late, worrying constantly, running on to-do lists instead of rest? That’s nervous system dysregulation.
📚 The science: Chronic stress raises cortisol and decreases melatonin, leading to poor sleep and disrupted circadian rhythms (National Institute of Mental Health, 2021).
✅ Try this:
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Morning sunlight (5–10 minutes) regulates your sleep-wake cycle.
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Meditate daily - even 5 minutes counts.
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Create a 20-minute bedtime wind-down ritual (no screens, low lights, maybe a little magnesium).
3. Perimenopause Might Be Creeping In
Even if your cycle is regular, hormones may be shifting. Estrogen affects sleep, energy, and even blood sugar.
📚 The science: Estrogen supports serotonin (mood) and insulin sensitivity. As levels decline, sleep issues, low mood, and sugar cravings rise (The North American Menopause Society, 2023).
✅ Try this:
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Strength train 2–3x/week to support metabolic health.
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Focus on omega-3s (chia seeds, walnuts, flax) and plant-based iron (beans, greens).
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Stay hydrated. It sounds basic but is wildly effective.
4. You’re Doing Too Much and Not Enough of What Matters
Midlife women often hit the "invisible workload" wall: careers, caregiving, house stuff, emotional labor. Burnout central.
📚 The science: Decision fatigue reduces willpower and increases cortisol, leading to lower energy and motivation (Baumeister et al., 2010).
✅ Try this:
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Automate where possible (meal plans, grocery delivery, workout schedule).
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Build a “joy list” and do 1 thing from it daily.
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Outsource decisions - join a coaching program (I know a good one 😉).
Bottom Line:
More coffee isn’t the answer. More clarity, better fuel, and tiny rituals that fill your cup? That’s the game-changer.
If you’re ready to feel good again—not just “functioning,” but actually vibrant—start with one small shift this week. That’s all it takes.
Want a proven, joyful plan to get your energy back?
Join the ENJOY Community or start with my 90-day wellness reset: ENJOY90. It’s time to feel like YOU again.