Why Women in Their 40s and 50s Wake Up Exhausted and How to Restore Your Energy
- Brainz Magazine
- 2 days ago
- 4 min read
Updated: 1 day ago
Written by Rashmi Gajree, Registered Nutritionist
Rashmi Gajree is a Registered Nutritionist helping women in midlife reclaim their energy, regulate blood sugar, and feel sexy, confident, and in control of their bodies again, without dieting or deprivation.
Most women I work with tell me the same thing, “I wake up tired. I reach for sugar or coffee. By afternoon, I’m drained, and by evening, I’m frustrated that nothing seems to stick.” If this sounds familiar, you’re not alone.
Women in their 40s and 50s face a perfect storm of biological, hormonal, lifestyle, and emotional demands that deplete energy faster than we can replenish it. Yet the wellness world often responds with strict diets, endless supplements, or vague advice that doesn’t fit the reality of midlife.
The truth? You don’t need another restrictive plan. You need a smarter, physiological strategy that works with your body, especially your blood sugar, stress response, and shifting hormones.
As a Registered Nutritionist who specialises in helping midlife women feel energised, confident, and sexy again, here’s the science-backed truth behind your exhaustion and what you can do today to change it.
1. Blood sugar swings: The hidden energy thief
Even if you eat “pretty healthy,” your blood sugar may still be on a rollercoaster.
When blood sugar spikes (from skipping meals, sugary breakfasts, stress, poor sleep), your body releases a surge of insulin, followed by a crash. That crash triggers:
Intense sugar or carb cravings
Afternoon energy slumps
Shakiness, irritability, or brain fog
Emotional eating
Reliance on caffeine
Over time, these swings affect mood, metabolism, weight, and even sleep.
The fix isn’t cutting carbs, it’s balancing them. Simple changes like pairing carbs with protein, adding fibre, and eating in a “gentle blood-sugar-friendly sequence” can stabilise energy within days.
2. Stress hormones and the midlife overload
Women at this stage of life are often balancing careers, ageing parents, children, relationships, and never-ending responsibilities. Your brain and body interpret this as chronic stress, even if you feel you’re coping.
Elevated cortisol affects:
Belly fat
Cravings
Energy production
Sleep quality
Mood and irritability
Libido
You cannot “willpower” your way out of this. You must change the inputs, not try to push harder with the same exhausted system. Rest and regulation are as essential as nutrition.
3. Hormonal shifts no one warns you about
Perimenopause and menopause aren’t just about hot flushes and irregular periods.
Fluctuations in oestrogen, progesterone, and testosterone deeply influence:
How you process carbs
Your metabolism
Your hunger signals
Your sleep
Your emotional resilience
Your libido and sense of confidence
The problem? Most women think they’re “failing” when their biology has shifted. You don’t need to eat less. You need to eat in a way that matches this new hormonal landscape.
4. Diet culture creates more damage than solutions
Many midlife women try the same strategies that worked in their 20s:
Skipping meals
Cutting out entire food groups
Extreme calorie reduction
Punishing exercise
These approaches backfire now because your stress hormones and blood sugar respond differently. You are not undisciplined. Your body has simply changed, and it’s asking for a new approach.
So, what does work?
Here are the principles I teach inside my Sexy Switch 8 Step Programme. These are simple but powerful habits that create sustainable energy, weight loss, and confidence without restriction.
1. Eat to balance blood sugar (not to shrink yourself)
A protein-rich breakfast within 90 minutes
Fibre and colour at every meal
Carbs paired with protein and fats
Snacks that stabilise, not spike
Real-life flexibility (yes, you can keep your chai or coffee)
Balanced plates equal balanced energy, mood, and cravings.
2. Support your nervous system daily
Small practices have a big impact:
3 deep breaths before eating
Morning light exposure
A 10-minute walk after meals
Switching late-night scrolling for a calming routine
This is about regulation, not perfection.
3. Honour the hormonal season you’re in
Know whether you’re in early, mid, or late perimenopause, and adjust:
Meal timing
Protein needs
Carb tolerance
Exercise type
Sleep rhythm
When your lifestyle matches your hormones, everything feels easier.
4. Build a relationship with food that feels adult, not punishing
This stage of life asks for nourishment, not control.
Women thrive when food becomes:
Permission-based
Realistic
Satisfying
Enjoyable
Because confidence grows when you’re not obsessing about what’s “allowed.”
The result?
You wake up energised, and start feeling like you again
My clients often tell me:
“I don’t need sugar or coffee to get through the day.”
“My clothes fit again, and I feel confident.”
“My mood is stable for the first time in years.”
“My libido is back, I didn’t realise how much energy I was missing.”
When women learn how to work with their bodies, everything changes. This isn’t a diet. It’s a return to yourself. And midlife is the perfect time to make the switch.
Rashmi Gajree, Registered Nutritionist
Rashmi Gajree is a Registered Nutritionist known for helping women in midlife reclaim their energy, mood, and confidence through blood sugar–balanced nutrition. Her signature Sexy Switch method blends evidence-based guidance with realistic lifestyle support to create lasting weight loss without deprivation. Rashmi’s work centres on helping women feel sexy, powerful, and fully themselves again. She is deeply passionate about showing women that small changes can spark big transformations.
