Running on Empty? A Busy Mom’s Guide to Better Energy

Between work, getting kids out the door, appointments, activities, dinner and bedtime, it’s no surprise that many moms feel tired. In fact, the number one complaint I hear from busy moms in my practice is: “I just wish I had the energy to be the mom/person I want to be!”

As a busy mom with 3 young boys, and a Naturopathic Doctor, I truly get how important having the energy you want is!

While fatigue is common during busy seasons of motherhood, feeling exhausted all the time shouldn’t automatically be considered “normal.” Many factors can contribute to fatigue, but here are a few simple places to start.

1. Fuel Your Body

Eating enough—and eating balanced meals—provides the fuel and nutrients needed for sustained energy and regulated moods (“hangry” parenting really sucks!). Coffee and kids’ toast crusts don’t count as a meal!

If you’re skipping meals, start by finding strategies to eat more regularly. If you’re already eating consistently, look at what’s on your plate. This Plate Builder Guide can be helpful for some of my patients to help your nutrition support your mood and energy.

• 1/4 plate protein
• 1/4 plate carbohydrates/starchy vegetables
• 1/2 plate non-starchy vegetables and/or fruit
• Add healthy fat: avocado, olive oil, nuts or seeds
• Hydrate: many women need roughly 2–3 L of fluids daily, depending on individual needs

2. Prioritize Sleep

Sleep is one of our most important tools for supporting energy, mood, appetite, recovery and overall health. While sleep with young kids isn’t always within our control, protecting the opportunities we do have can make a big difference.

If you have enough opportunity to sleep but struggle to fall asleep, wake frequently or don’t feel rested, that’s worth addressing. We can work together to identify what may be affecting your sleep and support you!

3. Move Your Body—Without Making It Another Job

Exercise supports energy, mood and sleep, but it doesn’t need to mean an hour at the gym. A 20–30 minute strength workout, brisk walk or bike ride with your kids counts. Find something that works for your life—consistency matters more than perfection.

Still Tired? Let’s Look Deeper

As an evidence-based provider, lab work is very important to me! Depending on your symptoms and health history, bloodwork I may consider includes:

• Iron: CBC, ferritin + iron studies
• Thyroid: TSH + thyroid hormones
• Nutrients: vitamin B12 + vitamin D
• Blood sugar: fasting glucose + fasting insulin + HbA1c

What This Looks Like in My Own Life

As a working mom with three busy young boys, supporting my energy has to be practical—not perfect.

Some examples of this are:

1. I prioritize sleep. I set a reminder 30 minutes before bedtime to start winding down. My days are full (and my kids’ wake-up times are very variable!), so sleep is a priority whenever possible.
2. Tomorrow’s lunch starts at dinner. Lunch is my hardest meal, so I make enough dinner for leftovers and pack my lunch while packing the kids’ lunches. One less morning decision!
3. I put myself on our family’s priority list. Making time to eat well, exercise, sleep, do things that bring me joy and look after my health isn’t taking away from my family—it gives me more energy for them, and allows me to show up as the mom I want to be!

If you’re feeling too tired to love motherhood, I’m here to help!

Dr. Ally Power is an evidence-based Naturopathic Doctor and mother of three young boys, who loves supporting women in their motherhood journey. She focuses on supporting energy, mood, sleep, weight management, and overall hormone health. She also has a special focus in supporting women and children navigating ADHD, and Children’s Health in general.

Website: drallypower.com
Instagram: @drallypower
Podcast: The 80% Club