Eating for Healing: A Simple Monthly Reset

By Jennifer Tardy

You start the month feeling motivated and productive. Then, a couple of weeks in, your energy drops. You feel wired but exhausted, reach for caffeine, and wonder why your body suddenly feels sluggish.

Many people assume low energy is a personal shortcoming—that if they pushed harder or stayed more motivated, they would feel better. In reality, sustained energy has less to do with willpower and more to do with physiology.

True energy depends on your body’s ability to recover. When stress hormones such as cortisol stay elevated and recovery is limited, the body can become depleted. Over time, this can affect mitochondrial function, hormone balance, and the nervous system.

Women are particularly vulnerable to energy fluctuations due to monthly hormone shifts and common nutrient imbalances, including blood sugar instability, low B vitamins, and increased stress during certain phases of the menstrual cycle.

A Simple Monthly Reset

One way to support consistent energy is by building a regular reset into your routine—either during the first week of your cycle or at the beginning of each month.

Consider this three-step approach:

• Downshift stimulation: Schedule at least one tech-free hour or a slow, low-demand morning each week.

• Support cellular energy: Focus meals around adequate protein, healthy fats, and nutrient-dense carbohydrates such as sweet potatoes, squash, and beets.

• Reestablish rhythm: Maintain consistent wake and sleep times for three to five days, especially after travel or stressful periods.

Improving energy is not about doing more. It is about restoring your baseline so your body can keep pace with your life.

Supplement Spotlight: Acetyl-L-Carnitine

Acetyl-L-Carnitine (ALCAR) is a nutrient involved in mitochondrial energy production. It helps the body convert fat into usable energy and also supports brain function, as the acetylated form can cross the blood–brain barrier.

ALCAR is often used to support individuals experiencing persistent fatigue, mental fog, reduced exercise endurance, or metabolic slowdown. Because it supports both physical and cognitive energy, it may be helpful when fatigue affects daily performance and focus.

Supplementation should always be individualized. Anyone considering adding a supplement should consult a qualified health professional to determine whether it is appropriate for their specific needs.

Weekly Energy Check-In

A simple weekly reflection can help identify patterns affecting your energy:

• When did I feel most energized this week?

• What drained my energy—foods, people, or scheduling?

• What small change could help restore balance?

Over time, these observations provide valuable insight. Your energy levels offer important feedback about your overall health.

Your health is the foundation for every other part of your life. By prioritizing recovery, nourishment, and sustainable habits, you can support lasting vitality rather than relying on short-term fixes.