The hustle & crash cycle

Some days, you’re unstoppable. Other days, you’re dragging yourself through. Your energy is inconsistent, and you’re riding a rollercoaster between high output and deep fatigue.

You can handle short bursts of stress well, but recovery is slow, and over time, this cycle is draining your reserves.

You used to be super energetic, and you remember what it’s like to be able to get stuff done. You may even be starting to panic and get frustrated that you don’t have the same level of energy you used to.

What’s Happening in Your Body?

• Metabolic Health: Your blood sugar, adrenals, and energy systems are unstable, causing highs and lows. You love the idea of going to the gym, but when you do, you feel flat for the rest of the day.

• Nervous System & Stress: Your body swings between sympathetic (go-mode) and crashes into exhaustion, instead of maintaining steady energy.

• Energetic & Spiritual Health: Your expansion process is working, but your body isn’t anchoring the energy efficiently. This causes you frustration and more stress.

What You Need to Focus On

✅ Creating energy stability: Learning how to avoid sudden crashes and sustain productivity without forcing it.

✅ Nourishing the nervous system: So you recover faster between high-output days.

✅ Fuelling your metabolism better: So your brain and body don’t keep running on fumes.

💡 Your Action Plan:

• Create more structure in your recovery cycles (sleep, movement, and deep energy restoration).

  👉 Pick one non-negotiable recovery ritual and do it daily, at the same time.
  Try:

  • Going to bed at the same time every night (yes, even on weekends)

  • A 10-minute wind-down walk after work

  • One screen-free hour before bed with stretching or journaling

  💥 Why? Your body loves rhythm. When you give it structure, it learns when to be on and when to rest. This prevents you from unknowingly burning through your reserves day after day.

• Improve blood sugar balance & metabolism to smooth out highs and lows.

  👉 Add a balanced snack between 3–4 PM (before the crash hits).
  Try:

  • A boiled egg + a small handful cashews

  • Handful of almonds + a piece of fruit

  • Protein smoothie with greens + nut butter

  💥 Why? The afternoon energy crash is often tied to poor blood sugar regulation. This snack prevents a cortisol spike and supports metabolic steadiness, so you can finish the day strong instead of limping to the finish line.

• Recalibrate your nervous system response to prevent exhaustion after intense work periods.

  👉 Build in 2 “mini nervous system resets” per workday.
  Try:

  • 3-minute eyes-closed breathing with feet grounded

  • Standing outside in natural light, no phone

  • 5 deep belly breaths followed by slow shoulder rolls

  💥 Why? If you stay in go-mode all day, your nervous system doesn’t get a chance to downshift. These micro-resets lower your stress load in real time, preventing burnout from building behind the scenes.

Here’s 2 Free Bonus Resources………You’re Welcome!

Firstly, it’s time to do a serious health audit.

Use this Health Reflection Workbook to review where you’re at and begin to map out your next steps. It’s time to take control and remove the overwhelm

Balanced & Beyond: Health Reflection Journal.

As an extra bonus….here is my energy guide to help rebuild sustainable energy. It’s all about focusing on the simple things (aka the stuff that makes a big difference in the long-term) that you can actually implement without the panic. Also, you’re welcome.

10 Steps to Beat the All-Day Slump.