Practical Strategies for Improving Energy Levels and Mood with Food (PART 1)

Why am I feeling like this all the time?

That sluggish, low-energy feeling, the energy slump around 3-4 p.m., the struggle to concentrate at work, the mood swings, and irritability—we often dismiss these signs and symptoms, thinking it's normal to feel this way because we've felt like this for so long. But the truth is, while these symptoms are common, feeling less than your best shouldn’t be the norm.

In functional nutrition, we view these symptoms as signals from our bodies that something is off and needs our attention. So, what do mood swings and energy levels have in common? Let's take a step back and understand what's happening inside the body so you can regain control over your health, energy levels, and vitality.

From a root-cause perspective, there are three essential areas we must address for optimal function—three non-negotiables, as I like to call them:

• Blood Sugar Balance

• Sleep

• Poop

In the next three weeks, we'll explore blood sugar balance, sleep, and their roles in mental well-being and energy levels. Our focus today will be blood sugar balance. Let’s jump right in!

Blood Sugar Balance Explained

Understanding how food affects blood sugar levels is crucial for maintaining stable energy and mood. Our blood sugar naturally ebbs and flows throughout the day. Issues arise when these fluctuations become frequent and abrupt, leading to steep curves followed by crashes - what we define as blood sugar spikes.

Let’s zoom in for a bit. When we consume food, especially carbohydrates, our digestive system breaks down these carbohydrates into glucose, a form of sugar that can be absorbed into the bloodstream. As blood glucose levels rise, the pancreas releases insulin to help cells absorb glucose for energy or storage. However, when we consume highly processed or sugary foods, our blood sugar can spike rapidly, causing a surge of insulin to be released. This cascade of events can lead to a sudden drop in blood sugar levels later on, resulting in a crash in energy and mood.

Over time, consistently consuming refined carbohydrates and sugary foods can lead to insulin resistance.

When blood sugar spikes frequently, the pancreas produces more insulin, but cells become less responsive, requiring more insulin to achieve the same glucose-lowering effect.

Signs of imbalanced blood sugar include:

• Decreased energy

• Resistant weight loss

• Mood swings

• Chronic fatigue

• Insomnia and/or nighttime wakings

• Hypoglycemia

• Adrenal fatigue

• Skin breakouts

• Candida yeast overgrowth

• Hot flashes

Do any of these sound familiar to you?

Your New Plate-Building Framework: Fat-Fiber-Protein

To stabilize your blood sugar and avoid these symptoms, building balanced meals is key. Here's how.

The three dietary keys for blood sugar balance (and a good food mantra to adopt) are Fat, Fiber, and Protein. Every meal or snack should be built around these three elements. But first, let’s talk a bit about each of them, because not all foods are created the same, and quality fats and protein matter.

Fats

There’s no need to fear fats! Fats have been demonized for so long, yet they are essential macronutrients with a myriad of roles in supporting our health:

• Hormone production and regulation

• Energy source (along with glucose)

• Brain and nervous system function

• Cell membrane structure and integrity

• Skin and hair health

• Inflammation and immune system

• Absorption of fat-soluble vitamins (D, A, K, E).

Best sources of healthy fats:

• Saturated fats: Butter, ghee (clarified butter), lard (animal fat), coconut oil, high-quality meats, dairy, and eggs. Opt for organic and grass-fed or pasture-raised options to maximize anti-inflammatory Omega-3 content.

• Monounsaturated fats: Olives, olive oil, avocados, avocado oil, nuts, and seeds.

• Essential fatty acids: Flax, chia, hemp, and pumpkin seeds and oils, walnuts, as well as fatty fish like salmon and sardines.

Make sure you use fats at appropriate temperatures:

• High heat: ghee, butter, coconut oil, avocado oil

• Moderate heat: olive oil

• Cold/raw (no cooking): sesame oil, flaxseed oil, hemp seed oil, walnut oil, pumpkin seed oil.

Fats to avoid:

• Hydrogenated and trans fats: Vegetable shortening, margarine

• Oxidized fats: Fats heated beyond their natural heat point, causing free radical damage. If you notice smoke while cooking, remove the pan, wipe it clean, and start again.

• Vegetable oils: Sunflower, safflower, and canola oils—highly processed and inflammatory.

Protein

Proteins are essential macronutrients required by the body for proper function. They break down into amino acids, which the body absorbs and uses as building blocks for every cell.

Proteins are essential for:

• Muscle growth and repair and bone health

• Blood sugar regulation and weight management

• Skin, hair, and nail health

• Cognitive function

• Energy and mood

• Enzyme production

• Hormone production and regulation

• Tissue repair and wound healing

Best protein sources include:

• Animal sources (organic, grass-fed, and wild-caught when possible): beef, chicken, fish, eggs, bone broth

• Dairy, if tolerated (organic, grass-fed when possible): full-fat yogurt, kefir, cottage cheese, full-fat or raw milk

• Plant sources (organic, sprouted, when possible): nuts and nut butters, seeds and seed butters, legumes and lentils, quinoa, soy (non-GMO, whole, fermented)

• Protein powders: collagen protein powder, whey protein powder, hemp protein powder

Protein sources to avoid:

• Deep-fried, highly processed meats

• Highly processed meat alternatives

• High-mercury fish (swordfish, king mackerel, etc.)

• Processed protein (protein bars, deli meat)

Fiber

Fiber, although not a macronutrient, is a type of complex carbohydrate found primarily in plant foods like fruit, vegetables, legumes, nuts, seeds, and whole grains.

Fiber is not fully broken down and absorbed by the digestive system for energy. Instead, it mostly passes through the digestive tract intact, offering numerous health benefits:

• Supports gut health by feeding beneficial gut bacteria

• Promotes regular bowel movements by making stool soft and bulky

• Helps with detoxification by eliminating toxic compounds

• Regulates blood sugar levels

• Supports heart health and can help decrease LDL cholesterol levels

• Facilitates nutrient absorption

• Reduces inflammation

• Improves cognitive function and lowers the risk of age-related disease

When it comes to fiber, each body reacts differently. It’s important to start low, go slow, and always prioritize whole-food sources versus processed foods with added fiber. Check in with your body constantly; if, at first, you don't react well to it, back down on the amount and work your way up.

Great sources of complex carbs:

Non-starchy vegetables:

• Greens: spinach, arugula, kale, bok choy, Swiss chard, lettuce varieties, watercress, endive

• Cruciferous vegetables: cabbage, cauliflower, broccoli, Brussels sprouts, different sprout varieties

• Other veggies: asparagus, carrots, cucumbers, beets, tomatoes, peppers, radishes, celery, eggplant, kohlrabi, mushrooms, onions, leeks, turnips, zucchini, summer squash, heart of palm, sugar snap peas

• Herbs: cilantro, parsley, mint, dill, thyme, rosemary

Starchy vegetables:

• Potato varieties, sweet potato, parsnip, pumpkin, winter squash varieties, plantain, yuca, yam

Fruit (focus on low-glycemic fruit):

• Blackberries, blueberries, strawberries, raspberries, cherries, pomegranates, currants, kiwi, apples

Simple vs. Complex Carbs

As with fats, carbs have been deemed villains, but similarly, it’s not about all carbs being bad but WHAT types of carbs we consume and HOW we consume them. Carbohydrates become problematic when there’s an overconsumption of simple carbs vs. more complex carbs.

Complex carbs are rich in vitamins, minerals, and fiber, which makes them better for digestive health, more filling, and helpful in stabilizing blood sugar.

Simple carbs, on the other hand, lack fiber, vitamins, minerals, and natural oils, making them simpler in structure (hence the name) and easier to absorb. Over-consuming them will cause your blood sugar to spike more rapidly and crash later on, leaving you feeling fatigued, low energy, craving even more sugar to get that blood glucose back up, and interfering with your mood and mental state. Simple carbs include white flour, refined grains, white sugar, and even more “whole” flour varieties because, through processing, the carbs suffer a defibrination. You'll find them in processed and ultra-processed foods like candy and candy bars, pastries, cake, cookies, sodas and juices, potato and tortilla chips, crackers, biscuits, breakfast cereal, and bread.

Once you understand the role of these key elements, think about your next meal—does it include fat, fiber, and protein? Use this simple framework to ensure your meals support stable blood sugar, better energy, and improved mood.

Next week, in Part 2, I will share how to build your blood sugar-balancing meals and snacks, along with breakfast and snack ideas.

Thank you! ✨

A heartfelt thank you to everyone who supports my work here on Substack.

✨ P.S.

If you know someone facing health challenges related to blood sugar balance, hormonal or metabolic issues, or someone looking to take an active role in their health journey—or even someone who simply enjoys eating whole foods for better health—would you forward my Substack to them? I’d love it if you could share my page with a friend or restack it to your notes. Your support means so much to me—thank you! ✨

Stay wholesome,

Karina