From exhausted to energised: how Sarah got her spark back naturally
At 48, Sarah (name changed for privacy) described herself as “running on empty.” She’d always been capable, organised, and energetic, balancing a demanding job in marketing with family life, two teenagers, and a busy home. But gradually, things began to change.
Her mornings started with fatigue instead of focus. The coffee that once perked her up barely made a dent. By mid-afternoon, she was craving sugar and fighting to stay alert through meetings. Evenings meant collapsing on the sofa, too tired to cook properly, let alone exercise.
Weight gain, brain fog, and broken sleep followed. She didn’t feel like herself anymore.Her GP suggested it was “just stress” and mentioned antidepressants, but Sarah knew there was something deeper going on. That’s when she reached out to me at Nina Nutrition for a personalised approach to restoring her energy, rebalancing her hormones, and finding a healthier, more natural rhythm again.
The problem
Sarah’s biggest frustration was her energy (or lack of it). She’d always been the kind of person who got things done, but now even simple tasks felt like a marathon.
She described a constant sense of exhaustion: “I wake up tired, I go to bed tired, and I feel like I’m pushing through fog all day.”
She’d also noticed:
- A stubborn 10kg weight gain around her middle despite eating “pretty well.”
- Sleep disruption — she’d wake at 3 a.m. and struggle to fall back asleep.
- Intense sugar cravings by mid-afternoon.
- A general loss of motivation and self-confidence.
Like many people in midlife, Sarah had tried to power through. She cut calories, skipped breakfast, and did fasted workouts, all things she’d read about online. But instead of feeling better, she ended up feeling worse.
After a full consultation, a detailed food diary, and functional testing, we uncovered the key factors behind Sarah’s exhaustion.
Understanding these layers of imbalance allowed us to create targeted nutrition for fatigue support to help her regain energy and focus.ulprit. Maybe you chalk it up to stress, lack of sleep, or just ‘one of those days.’ But if you’re experiencing these regularly, it’s worth investigating further!
1. Blood sugar imbalance
Sarah’s diet looked “healthy” on paper – porridge with fruit for breakfast, sandwiches for lunch, pasta or stir-fry for dinner, but it was too carb-heavy and low in protein.
This meant her blood sugar spiked and crashed throughout the day, causing energy dips, cravings, and a rollercoaster of cortisol (the stress hormone).
2. Hormone fluctuations
At 48, Sarah was firmly in perimenopause, with naturally changing oestrogen and progesterone levels. These shifts affect metabolism, sleep, mood, and energy production.
Oestrogen plays a key role in supporting mitochondria (your cells’ energy factories), so when levels fall, energy can plummet.
3. Gut health imbalance
Sarah experienced regular bloating and constipation, classic signs that her gut microbiome wasn’t happy. When the gut is sluggish or inflamed, nutrient absorption declines, and fatigue increases.
We now know that the gut also influences hormone metabolism and mood, so an unhappy gut can quickly lead to low energy, low mood, and weight gain.
4. Nutrient deficiencies
Testing showed Sarah was low in magnesium, vitamin D, and iron, all crucial for energy, sleep, and focus. These shortfalls were likely made worse by stress, poor sleep, and digestive issues.
5. Chronic stress and poor recovery
Between work deadlines, family life, and the constant mental load of midlife responsibilities, Sarah’s body was in survival mode. Her cortisol rhythm was disrupted, too high in the evening and too low in the morning, leaving her wired at night and drained by day.
The Impact
The toll went far beyond tiredness.
Sarah described feeling like she’d “lost her spark.” She was skipping social events, avoiding mirrors, and feeling short-tempered with her family. Her confidence, once one of her greatest strengths, had all but disappeared.
She worried this was her “new normal.” That thought terrified her.
She also noticed that her weight gain wasn’t just aesthetic; it was starting to affect her health. Her blood pressure had crept up, and her GP mentioned early signs of insulin resistance.
At Nina Nutrition, I often tell clients: fatigue is your body whispering before it starts shouting. Sarah’s body wasn’t broken – it was simply asking for the right kind of support.
The plan we proposed
Together, we created a personalised Energise Plan focusing on steady, sustainable changes – not restriction or perfection.
1. Balanced meals for blood sugar and hormones
We rebuilt Sarah’s meals around protein, fibre, and healthy fats to steady her blood sugar and improve satiety. These meals were built around the best foods for hormone health, supporting balance and sustained energy.
Her typical day evolved into:
– Breakfast: Greek yoghurt, flaxseed, and berries (protein + phyto-oestrogens)
– Lunch: Salmon, quinoa, and colourful salad with olive oil dressing
– Dinner: Chicken or lentil curry with vegetables and brown rice
– Snacks: Handful of almonds, boiled eggs, or hummus with carrot sticks
This balance stopped her sugar crashes and cravings within two weeks.
2. Gut health reset
We added prebiotic and probiotic foods (like kefir and sauerkraut), boosted her fibre gradually, and encouraged mindful eating — slowing down at meals and chewing thoroughly.
This reduced bloating, improved her digestion, and restored her gut-hormone balance naturally.
These changes mirror what I teach as a digestion support therapist, helping clients rebuild digestion, restore balance, and support lasting energy.
3. Nutrient and supplement support
We replenished her magnesium (for relaxation and sleep), vitamin D (for energy and mood), and omega-3 fats (for inflammation and hormone balance).
These are nutrients I often see depleted in people with fatigue or perimenopause symptoms.
4. Stress and sleep hygiene
Instead of telling Sarah to “just relax,” we created a realistic evening routine – one that actually fit her busy life.
She began turning off her phone an hour before bed and swapped late-night emails for a warm magnesium bath or gentle stretching. We added a cup of chamomile tea instead of wine and introduced ten minutes of slow breathing before sleep.
She was sceptical at first, but within a week her sleep deepened. Within a month, she was waking naturally before her alarm – something she hadn’t done in years.
We also worked on managing stress during the day, not just at night. That meant proper breaks away from screens, lunch away from her desk, and short walks to reset her cortisol rhythm. These micro-pauses helped her nervous system shift from “go mode” to “restore mode.”
5. Gentle movement
When Sarah first came to me, she was overexercising – spinning classes and HIIT five times a week. Her body was exhausted, not energised.
We replaced intense workouts with steady strength training twice a week and daily brisk walks. This approach supports metabolism, muscle tone, and hormone balance without spiking cortisol.
After four weeks, she noticed she was sleeping better and recovering faster. Her body finally felt like it was working with her again, not against her.
The results
Within eight weeks, Sarah began to feel like herself again. Her energy was more stable, her mind clearer, and her mood lighter. The mid-afternoon crashes vanished, and she could finally get through her day without relying on caffeine or sugar. Her body was clearly rebalancing hormones naturally, showing how energy and hormonal health go hand in hand.
She also started losing weight, slowly but naturally, around her middle. It wasn’t dramatic, but it was consistent: nearly 5kg in two months without restriction. As she said in one of our sessions, “It’s like my body finally trusts me again.”
Her digestion improved, her skin looked brighter, and her colleagues even commented that she seemed “different – in a good way.”
Sarah rediscovered her enthusiasm for cooking, family dinners, and even weekend walks she used to dread. She felt calmer, more grounded, and proud of how far she’d come.
The transformation wasn’t just physical – it was emotional. She’d regained her spark.
The bigger picture
Sarah’s story is one I see every week in my clinic. Midlife fatigue isn’t just about getting older; it’s about your body’s shifting needs being ignored or misunderstood.
As hormone and metabolic changes occur, your old habits may stop working. What once gave you energy – fasting, overexercising, cutting calories – now leaves you depleted. The key is not doing more, but doing differently.
By supporting blood sugar balance, gut health, sleep, and stress through energy boosting nutrition plans, your body can return to its natural rhythm – where energy feels steady, and your weight finds its balance naturally.
Conclusion
Sarah’s journey shows that fatigue isn’t a life sentence; it’s a message. Your body isn’t broken; it’s asking for the right kind of care.
By understanding what’s really driving your tiredness – whether it’s hormones, gut health, blood sugar, or stress – you can finally stop pushing through and start thriving again.
Sarah didn’t just regain her energy; she found balance, confidence, and joy. That’s what happens when you work with your body, not against it.
At Nina Nutrition, I specialise in helping people 40+ restore energy, rebalance hormones, improve gut health, and achieve sustainable, natural weight loss – so you can feel energised, confident, and in control again.
If you’re ready to take the next step in your wellness journey, book a complimentary 30-minute Discovery Call with Nina Nutrition today. Together, we’ll create a personalised plan to nourish your energy, rebalance your hormones naturally, and help you rediscover that spark that makes you feel truly yourself.
Nina | Nina Nutrition
Useful Links
https://www.healthline.com/health/fatigue-and-hormones
https://www.biocare.co.uk/news/navigating-midlife-metabolism-nutrition-and-lifestyle-support-for-menopause.html
https://cdhf.ca/en/understanding-perimenopause-and-gut-health/
https://drbrighten.com/menopause-fatigue/
Ready for personalised support?
If you’re dealing with energy crashes, sugar cravings or afternoon slumps, your body may need more targeted support.
A free discovery call is a chance to:
- Talk through your symptoms
- Understand what may be driving them
- See whether nutrition support could help