Welcome back! Whether your week is just starting or you’re mid-way through a juggling act of business, parenting, and life, I want to drop a truth bomb that might just change the way you fuel yourself moving forward.
Today, I’m taking it back to the foundation of everything – because this is one of the biggest game-changers in my own health journey, and it’s one of the very first things I work on with clients who come to me feeling exhausted, overwhelmed, foggy-headed, or just not quite themselves.
Let’s talk about your diet.
Now before your mind jumps to calorie counting, restriction, or the latest fad trends, please know that that’s not what I’m talking about.
When I say “diet,” I mean it in the truest sense of the word: your habitual intake. The food and drink you consume daily. Not rules, not punishment – just what your body and brain is being given to work with every single day.
And here’s why that matters: your diet is the invisible force shaping your energy, focus, mood, motivation, and even your resilience.
Food is Information – Not Just Fuel
Let me ask you this: when was the last time you truly noticed how food made you feel?
We often think of food in terms of taste, satisfaction, or convenience. But behind every bite and sip are chemical messages. Food literally tells your body:
- How much energy is available
- Whether your blood sugars are stable
- How your gut should respond
- How your brain should operate
Every meal and snack is either supporting your focus and resilience – or silently undermining it.
And believe me, I know what it’s like to think you’re eating “well” while still feeling exhausted and foggy. Years ago (before I became a certified nutritionist), I was cooking from scratch, eating my five-a-day, limiting processed junk. But I was still experiencing mood swings, crashes, and that dreaded 3 p.m. slump.
Sound familiar?
I assumed it was stress, busy mum life, or just the norm. But actually, it was a nutritional imbalance – one I didn’t even realise was there.
The Real Reason Behind Your Afternoon Crash
One of my biggest issues used to be that mid-afternoon crash. You know the one – where you feel heavy, irritable, and you lose the ability to concentrate – all you can focus on is finding something (anything) to fill the hangry void.
Here’s what was actually happening: my meals were too carb-heavy and lacked sufficient protein and healthy fats.
I’d eat things like toast, sandwiches, pasta – seemingly “fine” foods. But they caused my blood sugar to spike and then crash, creating that hangry, shaky, foggy feeling that had me reaching for snacks and caffeine all afternoon.
When I learned to pair my carbs with protein and fat, everything changed. For example:
- I added chicken or eggs to my lunch
- I threw in some avocado or a handful of nuts
- I swapped out fruit-only snacks for Greek yogurt or a protein-based option.
These small tweaks gave me:
Stable energy
Fewer cravings
Better mood and focus
And no more snapping at my kids!
Why This Matters for Women in Business
This was such a powerful shift that it ultimately inspired me to become a certified nutritionist. I don’t brand myself solely around nutrition now, but this foundational knowledge is still a fundamental part of everything I do with my clients.
Because when you’re running a business, raising a family, and managing a never-ending to-do list, your brain and body need to work for you, not against you. That requires stable energy, sharp focus, and emotional resilience – and those things are built from the inside out.
So how do you know if your diet might be dragging you down?
7 Signs Your Diet Might Be Sabotaging Your Energy
Take a moment to reflect. Do any of these sound familiar?
- You wake up tired – even after a full night’s sleep.
- You get cravings mid-morning or mid-afternoon.
- You rely heavily on snacks or caffeine to get through the day.
- You feel irritable, low, or overwhelmed for no clear reason.
- You experience brain fog or trouble concentrating, especially later in the day.
- You feel “wired but tired” in the evening and struggle to wind down.
- Your mood feels like a rollercoaster.
These are all subtle signs that your body may not be getting the right nutritional balance to support the demands of your life and work.
A Simple Framework to Support Your Energy & Focus
You don’t need a complete diet overhaul – just some intentional shifts. Here’s a simple framework to get started:
1. Start with Protein
Build every meal (and snack) around protein. It regulates your blood sugar, stabilises mood, and keeps you full for longer. Think:
- Eggs
- Lean meats or fish
- Tofu or legumes
- Full-fat Greek yogurt (see point 2 for why I recommend the full-fat)
Pro tip: Plan your meal around the protein, not carbs.
2. Add Healthy Fats
Fat isn’t your enemy – especially not if you’re a woman navigating perimenopause or hormonal changes. Healthy fats support:
- Hormone regulation
- Brain function
- Longer-lasting energy
Add in things like:
- Avocados
- Nuts and seeds
- Olive oil
- Oily fish
3. Support Your Gut
Your gut and brain are in constant communication. So a healthy gut can boost mood, reduce stress, and improve focus.
Focus on:
- Fibre-rich foods (vegetables, fruits, whole grains)
- Fermented foods (kefir, sauerkraut, kimchi)
4. Stay Hydrated
Given your brain is about 73% water, you can see how even slight dehydration can impair concentration, cause headaches, and trigger fatigue.
Aim for:
1.5–2 litres of fluids daily (more if you’re active, breastfeeding, or it’s hot weather)
5. Balance Your Blood Sugar
Avoid energy crashes by:
- Minimising ultra-processed snacks
- Pairing carbs with protein or fat
- Drinking plenty of water
- Moving your body (not diet related but really important in managing blood sugars and energy levels)
It’s Not About Perfection – It’s About Intention
This is not about being perfect or rigid. It’s about being more tuned in and more intentional.
Start noticing how food makes you feel. When do you feel sharp and productive? When do you crash or crave? Use that information to guide your choices.
Your energy is your most valuable business asset. Nourish it. Protect it. Prioritise it.
Try This This Week
Here’s your mini-challenge:
Add protein to your breakfast
Include healthy fat at lunch
Replace one snack with something more nutrient-dense
Increase your water intake
Start small (pick just one if this list feels too much). Feel the difference. Then build from there.
Because the truth is: you deserve energy that lasts. You deserve clarity and calm. And those things are not luxuries – they’re the building blocks of sustainable success.