How I Keep My Energy Steady in My 30s (+ The 5 Labs Every Woman Should Run)

If you’re a woman in your 30s, you’ve probably noticed that energy feels… different. Gone are the days when we could run on little sleep, grab coffee for breakfast, and still make it through the day. Now, between careers, kids, relationships, and just life, our bodies demand more support.

I get asked all the time: How do you keep your energy steady without burning out? The truth is, it’s not about doing “all the things,” but about working with your body—not against it. That means understanding your labs, fueling properly, managing toxins, and stacking small daily habits that keep your biology resilient.

Why Energy Shifts in Your 30s

By the time we hit our 30s, hormone fluctuations, stress load, nutrient deficiencies, and blood sugar imbalances all start to play a bigger role in how we feel. It’s not just about “being tired”—it’s about how your cells are functioning, how your mitochondria are making energy, and whether your body has what it needs to keep up with you.

This is why I’m such a believer in functional bloodwork. Instead of guessing, labs give us real insight into what’s happening beneath the surface.

The 5 Labs I Suggest for Women Struggling with Energy

These are my go-to labs when a woman tells me she feels tired, wired, or just not herself:

1. Iron Panel (Ferritin, Iron, TIBC)

Iron isn’t just about anemia—it’s about how your cells carry oxygen. Too little and you’ll feel weak, short of breath, or foggy. Too much (iron overload) can damage tissues, drive inflammation, and even cause fatigue. Your ferritin (iron storage) is especially important for women in their 30s.

2. Fasting Insulin

We all know about blood sugar spikes and crashes, but fasting insulin tells you how your body is really handling carbs behind the scenes. Elevated insulin = energy crashes, sugar cravings, and stubborn weight gain. Keeping insulin in check is key to stable energy.

3. Reverse T3

Your thyroid is the master regulator of metabolism and energy. Reverse T3 is often overlooked, but it tells us if your body is converting thyroid hormone properly—or if stress, inflammation, or nutrient gaps are slowing things down.

4. C-Reactive Protein (CRP)

This is a marker of inflammation. Chronic low-grade inflammation drains energy and is often behind that “I’m tired, but my labs look fine” feeling. CRP helps us see if inflammation is at play.

5. CBC + Comprehensive Metabolic Panel

Think of this as your foundational screen. It gives a big-picture look at your blood cells, liver, kidneys, electrolytes, and more. Even subtle shifts here can give clues about nutrient status, hydration, and energy production.

The Habits That Keep My Energy Steady

Labs give me clarity, but habits are what keep me balanced day-to-day. Here are the ones I never compromise on:

✨ Caffeine only in the morning—and only after food. Coffee on an empty stomach is a blood sugar disaster. I always have a balanced meal (protein + healthy fat + fiber) first so my energy stays steady.

✨ Prioritize protein at every meal. Protein is the most stabilizing macronutrient for blood sugar and hormones. It keeps me satiated and helps me avoid the 3 pm slump.

✨ Don’t fear healthy fats. Omega-3s, olive oil, avocado, and nuts are fuel for my brain and hormones.

✨ Detox what I can control. I swap out toxic cleaners, personal care products, and plastics where I can. Less toxic burden = more energy available for healing.

✨ Move my body daily. Some days it’s a lift session, some days it’s a walk with my kids, but I don’t skip movement. It regulates blood sugar, lowers stress, and builds resilience.

Soon, I'll post my exact supplement routine stack over in the app! It changes as necessary, which is something to always keep in mind, when feeling like what you're doing just isn't working anymore.

Need a Routine? Grab our free 24-Hour Reset and hit repeat!

Being in your 30s doesn’t mean energy decline is inevitable. When you understand your labs, nourish your body, and make small but powerful lifestyle shifts, your energy can actually improve.

If you’re ready to decode what your labs are saying and get a personalized plan to reclaim your energy, this is exactly what I do inside my Clarity Blueprint and the HER+WELL Tribe.

Together, we get to the root, build your blueprint, and help you feel like yourself again.