The Energy Deficit You Didn’t Know You Had
Ever feel like you’re running on fumes, no matter how much you think you’re doing right?
I know that feeling, because I lived it for years.
In my 20s and 30s, I was in full hustle mode. My days often started at 5 a.m. with training sessions, followed by hours of back-to-back clients. I’d head home for a “nap”—and by nap, I mean chugging a cup of coffee first so I could get up after. Then it was back to the gym for the evening shift, working until 8 or 9 p.m.
That schedule; 12-14 hour days, split shifts, constant grinding; felt normal. I told myself I was paying my dues, building a career, chasing the next big opportunity. And it worked, in a way. I pushed so hard to “level up” that I landed a management position, only to find the grind was still there. It was just packaged differently. My days started a little later (6 or 7 a.m.), but I was still in the cycle of more.
The thing is, I wasn’t just busy…I was exhausted.
I napped almost every day well into my 30s. I couldn’t lose weight, no matter how “clean” I ate. I kept getting injured. And if I wasn’t working or working out, I was falling asleep.
It took me years to recover from that lifestyle. Not just by cutting back on work hours, but by learning how to actually support my body:
Learning to meditate and manage my stress
Adjusting my training and nutrition to match the body I had now, not the body I had at 25
Giving myself permission to slow down
The Problem: The Hidden Energy Deficit
Most women think they’re just tired. Or that they need to push harder, try harder, be more disciplined.
But what’s really happening? We’re running an energy deficit we don’t even know we have.
We’re told to do more and eat less.
To push through.
To train harder.
To burn more calories.
But research shows that this “more is better” mindset is backfiring:
📉 Muscle loss: After 35, women lose 3-8% of muscle mass per decade. By 50, that can mean up to 20% gone; especially if you’re not fueling properly.
📉 Overtraining = higher cortisol: Too much high-intensity exercise raises cortisol, which can increase belly fat, disrupt sleep, and worsen energy.
📉 Undereating = hormone disruption: Women in midlife who consistently undereat (especially protein and healthy fats) can experience worsened symptoms of perimenopause, including fatigue, mood swings, and weight gain.
📉 Stress and nutrient depletion: Chronic stress (and the hustle to do more) depletes key nutrients like magnesium, B vitamins, and zinc—further draining your body.
So it’s no wonder we feel like we’re running on empty.
The real problem? We’re trying to live in a body that needs more, while following advice that tells us to give it less.
How to Refuel Differently in Your 40s
For years, I thought I could just “cut back” on hours, or “take a weekend off” and bounce back.
But the truth is, your body needs real fuel, not just rest.
Here’s how I’ve shifted my approach:
Protein first thing in the morning to stabilize blood sugar and avoid cortisol spikes
Lifting heavier (instead of endless cardio) to build and maintain muscle
Prioritizing sleep: not as a luxury, but as a foundation for energy, hormone health, and recovery
Letting go of the 25-year-old rules and asking: What does my body need today, at 40?
This is the long game.
My Next Season: Refueling for Life
The more I’ve refueled my body, the more I’ve realized that this is about more than workouts and meals.
That’s why I’m doing my 60-day streaming cleanse. It’s not just about cutting back on TV. It’s about creating space:
To write, read, and think
To cook real food
To teach Pilates in Charleston, live simply in a trailer, and connect with what matters most
To build my business with intention, not just productivity
To ask myself: What if I could get more done, by doing less?
It’s taken years to recalibrate.
First, I changed my work hours.
Then, I rebuilt my fitness and nutrition after back surgery.
Now, I’m learning how to live in a way that feels nourishing, not draining.
Your Invitation
If you’re reading this and thinking, I’m tired too, I want you to know:
It’s not just you. You’re not lazy or unmotivated or broken. You’re under-fueled.
Your body doesn’t need less; it needs more of the right things.
So here’s my question for you:
🌿 Where do you feel drained right now?
🌿 What’s one small change you could make to refuel your body, mind, or soul this summer?
If you’re ready to shift, I’d love to help you map out a plan that actually works for your life now.
Let’s chat on a Jumpstart Call.
Here’s to creating a life that fuels you—not just physically, but fully.