7 Energy Tips for Tired Moms (That Actually Help)
7 Energy Tips for Tired Moms (Without Extreme Diets or More Coffee)
I used to be so dang tired.
I vividly remember my most low energy days (and years). My days of restriction and green smoothies and massive raw veggie salads. I truly thought exhaustion was just a part of motherhood!
Today I have sustained energy that I am so grateful for (and without the wired and tired night-time experience!) and if you can believe it - this ex-barista and coffee-addict only drinks ONE lovely cup of coffee every day!
If you’re constantly exhausted, relying on caffeine, or wondering how to have more energy as a busy mom, these simple habits made the biggest difference for me!
First - if you’re new here - welcome!
I’m a Certified Nutritional Practitioner and recipe developer who helps women feel empowered in their health journey, learn how to confidently eat well, find healing and support during chronic illness, and gain kitchen confidence through simple, delicious recipes for you and your family!
For years, I thought eating less, or even just eating the “right foods”, would make me feel better.
And unfortunately I tried HARD in my early mothering to survive off coffee and snacks. Whooops!
Now that I’m over a decade into my healing-through-food and pursuing natural wellness journey, I’ve learned there’s much more to the picture - energy is multi-faceted but thankfully, attainable even as a momma!
My early motherhood days were marked by a constant fatigue, that I did eventually link in part to my Hashimoto’s diagnosis (read more about that here!), but I also found that a handful of sustainable rhythms made a HUGE difference in my ability to have energy.
So how exactly did I increase my daily energy as a mom of three?
1. Eat a Protein-Rich Breakfast
Plain oatmeal or cereal usually won’t keep most moms full or energized for long.
A high-protein breakfast can help support stable energy, balanced blood sugar, and fewer afternoon crashes.
I have 1-2 good protein sources like eggs, greek yogurt, or sausage with the rest of my meal. I drink my coffee after or with my breakfast and add maple syrup and cream to help my stress hormones stay regulated, and I eat breakfast within 30-60 minutes of getting up!
My Nourish Cookbook includes a full guide on how YOU can build an enjoyable, nutrient-dense and protein-rich breakfast every single day.
2. Prioritize Mineral-Rich Hydration
While filtering water is a lovely start, we need minerals as well - an adrenal cocktail, organic raw milk, fresh fruit juices, bone broth, and remineralized water are all great options! Drinking tons of plain water can flush out more of our mineral stores, leading to more tiredness. and more peeing.
For a basic adrenal cocktail, combine 8 oz OJ with a hefty pinch of salt and cream of tartar!
You can see my full guide on mineral-rich hydration, here!
3. Balance Your Meals
A good source of protein, carbs and fat (all whole-food based!) should be in every meal. (My recipes can help with this!) This helps our blood sugar stay stable and our mineral + nutrient needs to be met.
This pursuit is EXACTLY why I created my Nourish Cookbook, that includes a how-to guide for building balanced breakfast, lunch, dinner, and snacks!
To see my favorite sources of protein, carbs, and fat, head here!
4. Move Your Body in a Sustainable Way
Exercise that is sustainable for you personally can make a huge difference in energy.
Here’s the caveat - if you feel exhausted after your workout it may have not been the right setup for you OR you might not be eating enough!
Some examples of what I consider unsustainable movement (for hormone health, etc) are fasted workouts, and for some individuals, things like distance running and HIIT workouts. I love medium-heavy lifting a few times a week and regular walks. Find what works!
Because women’s hormones don’t “reset” daily like a mans, we have differing exercise needs throughout the month, and while pursuing strength and muscle mass is amazing for longevity and metabolic health, we want to do that wisely.
For a truly successful and quality workout, we need to have the foundations of sleep and nutrient-density, otherwise our intense exercise can be potentially doing more harm than good!
Feeling overwhelmed trying to feed your family well?
Download my 5 easy real-food dinners for busy moms.
5. Eat Enough Food
Did I talk about eating yet?? 😅🙌🏼
Our intake has to match our needs - we can’t pull energy out of thin air! Once I started regularly consuming the amount of calories and nutrients I needed my energy skyrocketed.
Again, this is the very reason I created my Nourish Cookbook! It’s my decade plus of healing and education packed into one delicious and affordable book!
6. Focus on Nutrient-Dense Foods
Firstly, I want to highlight how much I deeply care about being nourished, so much so that I have an entire cookbook CALLED Nourish, that is an affordable packaging up of my decade plus of healing and education, so that you, too, can experience this health and freedom. It has over 40 recipes, sourcing guides, guides to building balanced, protein-rich meals, meal plan examples, and more!
The foundation of having energy is truly giving your body what it needs. Ultra-processed foods often leave us feeling more depleted instead of nourished! My favorite nourishing foods are things like grass-fed beef, pastured eggs, quality dairy, ripe fruits, and root veggies.
7. Get Sunshine and Support Your Circadian Rhythm
Our hormones can drastically fluctuate with your light exposure - good quality light (sun on our eyes and bodies, candles at night, etc) are a wonderful thing. Bright non-natural lights past sundown can send our stress hormones spiraling! Once I started prioritizing these things, my sleep became so much more quality!
Read my entire post on Circadian Rhythm and morning sunshine, here!
Need Help Making Nourishing Meals Easier?
You deserve to feel nourished, energized, and capable in your own body again - not just survive the day running on caffeine and leftovers.
If you’re exhausted and overwhelmed in the kitchen, my cookbooks were designed to help simplify real food for busy moms - with easy nourishing meals your whole family will actually eat!
I’ve got a few options for you, momma!
Head to my DELICIOUS & easy cookbooks here.
Grab my FREE 5 Real Food Family Dinners download here.
FAQ: Energy Tips for Tired Moms
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Low energy can come from many factors, including stress, under-eating, blood sugar swings, mineral depletion, poor sleep quality, and not getting enough nutrient-dense foods.
My goal at Fallon’s Table is to help you alleviate that in a sustainable way!
My recipes are all formulated to support nutrient-density, blood sugar stability, sufficient protein intake, all while truly loving your food.
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Protein-rich meals, mineral-rich drinks, quality carbohydrates, healthy fats, fruit, dairy, eggs, grass-fed beef, and root vegetables can all help support steady energy levels.
The other key, even with a great list of foods, is how to balance them, which is exactly why I made my Nourish Cookbook, that teaches you how to do that in a sustainable way!
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For some women, relying on caffeine without enough food or minerals can contribute to a “wired but tired” feeling. That’s why I help you set the foundation of nourishment, so you can enjoy that morning cup (or two!).
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A balanced breakfast with protein, carbs, and fat can help support stable energy throughout the day.
