How to Balance Your Energy Levels (Without Burning Yourself Out)
It’s easy to fall into the trap of thinking energy is just about sleep and caffeine. But in reality, our energy levels are the sum total of dozens of moving parts – from your gut and hormones to stress levels, nourishment, blood sugar regulation, and even your nervous system tone. If you’ve ever described yourself as “tired but wired”, felt like your body is dragging even though you slept, or reached for your third coffee before midday just to keep up… this one’s for you.
I’ve put together a quick guide for how you can balance your energy levels in a way that feels sustainable, grounded, and actually supportive to your whole system (not just a short-term fix!).
Start with Blood Sugar Balance
One of the most common (and overlooked) contributors to fluctuating energy is unstable blood sugar. You don’t need to be diabetic or pre-diabetic for blood sugar swings to impact your day. When we eat high-sugar or overly refined carbohydrate meals (especially without protein or fats) we spike our blood sugar quickly, followed by a crash. This often shows up as mid-morning slumps, irritability, anxiety, brain fog, or the dreaded 3pm crash… we’ve all experienced that!
A simple shift here can be to build your meals around protein + fibre + healthy fats. Think: eggs and avocado in the morning, salmon with roasted veg for lunch, or adding a handful of nuts to a smoothie. It’s not about restriction; it’s about stabilising your fuel.
Support Your Nervous System (and Stop Running on Adrenaline)
Your nervous system is like the command centre for how your body responds to stress. When it’s constantly in fight-or-flight, you’re burning through your energy reserves just trying to keep pace. Signs your nervous system might need support include:
Feeling “tired but wired” at night
Waking up unrefreshed
Feeling flat during the day but having trouble switching off
Craving sugar, salt or caffeine just to function
Start by bringing in small, consistent rituals that tell your body it’s safe. This might be a 5-minute breathing practice before your day starts, swapping doom-scrolling for a walk in the sunshine, or saying no to one thing on your to-do list.
Herbal medicine can also be incredibly supportive here – adaptogens like Withania or Rhodiola are often used in clinic (always prescribed based on individual needs).
Check In with Your Gut (Because It’s More Than Just Digestion)
Around 70% of your immune system is located in your gut, and your microbiome has direct links to energy metabolism, nutrient absorption, and mood regulation. If you’re constantly fatigued, and especially if you’re also dealing with bloating, inconsistent bowel movements, brain fog or skin flare-ups, it might be time to dig deeper. I often use functional testing in clinic (like gut microbiome mapping) to understand what’s happening under the surface. Restoring gut function can be a game-changer for long-term energy and vitality.
Sleep – Quality Over Quantity
While 8 hours is a helpful benchmark, what’s more important is the quality of sleep you’re getting. If you’re tossing and turning, waking multiple times, or waking up feeling like you’ve run a marathon, your body’s not getting the repair time it needs. Creating a consistent evening routine, avoiding screens before bed, and supporting melatonin production naturally (through diet, dim lights, and magnesium-rich foods) can help regulate your sleep-wake cycle.
When to Seek Support
If you’ve been doing all the “right” things and still feel depleted, it’s not a reflection of your effort – it’s a signal to pause and look deeper. Often, fatigue isn’t just one thing; it’s a combination of subtle imbalances that need untangling gently and holistically. In clinic, I work with clients to uncover the root causes of energy imbalances – whether that’s underlying nutrient deficiencies, stress overload, thyroid changes, gut dysbiosis, or hormonal fluctuations. Together, we create a plan that feels supportive, realistic, and tailored to your body. Because learning how to balance your energy levels isn’t about doing more… it’s about doing less of what drains you, and more of what truly sustains you.
Want to work together?
If you’re ready to explore the root causes of your fatigue and get your energy back in a sustainable way, I’d love to support you. I specialise in taking a holistic approach to naturopathy that can help you overcome chronic fatigue, as well as other conditions related to skin, digestion, fertility, detoxification and more. You can book an initial consultation or start with a free 15-minute discovery call to see if we’re a good fit. Your energy is precious. Let’s bring it back into balance – together.
