Simple solutions to fit Real Life

There’s a reason sleep deprivation is used as a form of torture.

Few things are worse than feeling completely exhausted—and still having to go about your day and actually (gasp!) be productive.

In high school, I ran myself ragged. Between schoolwork, sports, marching band (and if you’re not from the flashy Midwest, you might not realize that means late nights, weekends, and rehearsals during school breaks), a job, and a somewhat active social life, I was always tired. Always.

I was so consistently exhausted that when mono started spreading through my school, I secretly hoped I’d get it—just so I’d finally be forced to rest. That’s a pretty desperate place to be when you’re wishing for a serious illness just to get a nap.

Fast forward to adulthood, and I found myself exhausted again—but for very different reasons.

It became most obvious during my lunchtime “treat” phase. I’d enjoy my cookie at lunch, only to crash so hard afterward that I needed a nap in my car. Another desperate attempt to push through exhaustion. And spoiler alert: a nap is never enough to fix a sugar crash. I’d spend the entire afternoon dragging myself from one task to the next, feeling foggy, irritable, and unmotivated.

What I didn’t realize at the time was that I was sabotaging my own energy and productivity. The very thing I thought was helping me “get through the day” was actually working against me.

Here’s what was happening behind the scenes.

When I ate that cookie, the large amount of sugar caused my blood sugar to spike quickly. My pancreas responded by releasing insulin to bring those levels back down. But when too much insulin is released, blood sugar can dip too low—and that’s when symptoms like overwhelming fatigue, dizziness, irritability, anxiety, and brain fog show up.

Our bodies are incredibly resilient. After a spike and crash, things eventually level out and you start to feel human again. But when this pattern happens regularly, there can be consequences. Over time, repeated blood sugar spikes contribute to inflammation and strain on the body, increasing the risk for issues like type 2 diabetes, heart disease, and other long-term health concerns.

Right now, it might “just” feel like headaches and exhaustion. But down the road, the impact can be much bigger.

The good news? There are simple, doable ways to support your energy and keep blood sugar more stable—without giving up joy or treating food like the enemy.

Here are four practical steps you can start with:

1. Add complex carbohydrates

Not all carbs are created equal. Some are digested more slowly, which helps prevent rapid spikes in blood sugar. If you’re craving something sweet, try options like chia pudding with peanut butter, chocolate, and banana; angel food cake with fresh berries; or apples or bananas with peanut butter. These satisfy the sweet tooth without sending you straight into nap mode. Bonus: steadier blood sugar often means fewer cravings later—and far less guilt.

2. Move your body regularly

Light to moderate movement helps your body use insulin more efficiently and clear sugar from your bloodstream. Aim for about 150 minutes of moderate activity each week—but remember, this doesn’t have to mean intense workouts. Walking counts. Stretching counts. Consistency matters more than intensity. Bonus: regular movement also improves sleep and lowers stress.

3. Manage stress (yes, it matters)

Stress hormones raise blood sugar as part of the body’s “fight or flight” response—even when the threat is just a packed calendar or endless to-do list. Prioritizing sleep, taking quiet moments for yourself, practicing deep breathing, prayer, or meditation can all help calm this response and support steadier energy throughout the day.

4. Be mindful with sugary foods

This one’s not about perfection. Eating cake at a birthday party is part of living. But if you’ve got an important afternoon meeting or event, it might be worth skipping the lunchtime cookie—and the crash that tends to hit right when you need to be at your best.

If this sounds familiar—if you’re tired of being tired and wondering why your energy feels so unpredictable—you’re not alone. And it’s not a personal failing.

Small, sustainable shifts can make a big difference.

If you’d like help figuring out what that looks like for you, I offer free vitality assessment calls where we talk through your energy, habits, and next best steps. No pressure—just clarity.

You don’t have to live in survival mode. Find me HERE.