Carbohydrates and Fats: Finding Balance for Steady Energy in Midlife

As we move through midlife, finding balance with carbohydrates and fats becomes less about following rules and more about supporting steady energy, metabolism, and overall well-being. At some point, we realize that eating well isn’t about chasing rules or fixing our bodies. It’s about learning how to care for ourselves wisely in the season we’re in.

When it comes to carbohydrates and fats, this shift in perspective matters. These two nutrients are often the most misunderstood, especially in midlife, when our energy, hormones, and metabolism begin to change. Rather than fearing them or swinging between extremes, learning how to use carbohydrates and fats with intention can support steady energy, balanced blood sugar, and long-term health.

Why Carbohydrates Still Matter

Carbohydrates are your body’s primary source of energy. They fuel your brain, muscles, hormones, and nervous system. When carbohydrates are consistently under-fueled or avoided, the body often responds with fatigue, cravings, mood swings, poor sleep, and blood sugar ups and downs.

That doesn’t mean carbohydrates are the problem. More often, it means how we’re eating them needs a little attention.

The goal isn’t to eat more or less.
The goal is to eat with intention, choosing foods that support the life we’re living and the energy we need to show up well in it.

Simple vs. Complex Carbohydrates: What’s the Difference?

All carbohydrates fall into one of two categories.

Simple Carbohydrates

Simple carbohydrates break down quickly in the body and can raise blood sugar rapidly, especially when eaten on their own.

Examples include:

• Sugar, honey, and syrup
• Candy and baked goods
• White bread and refined grains
• Sweetened beverages

These foods aren’t “bad,” but in this season of life, they tend to work best in moderation and alongside protein or fat.

Complex Carbohydrates

Complex carbohydrates digest more slowly and provide fiber, vitamins, minerals, and steady energy.

Examples include:

• Vegetables
• Fruits
• Beans and lentils
• Oats, quinoa, and brown rice
• Sweet potatoes and squash

These foods support digestion, help stabilize blood sugar, and tend to feel far more nourishing for most of us.

Why Moderation Matters More in This Season

As we move through midlife, our bodies often ask for a more thoughtful approach to carbohydrates, as insulin sensitivity can begin to change. This simply means we may not process carbohydrates quite as efficiently as we once did.

This isn’t a failure. It’s information. And often, the most loving response is curiosity rather than criticism.

In this season, large portions of carbohydrates eaten alone can contribute to:

• Energy crashes
• Increased cravings
• Blood sugar spikes
• Feeling foggy or sluggish

The shift isn’t restriction.
It’s balance.

The Power of Pairing for Steady Energy

One of the most supportive changes we can make is not eating carbohydrates alone.

Pairing carbohydrates with protein and/or healthy fat slows digestion and absorption, which helps support:

• Stable blood sugar
• More consistent energy
• Fewer cravings
• Better mood and focus

This builds on the foundation we explored last month around protein and fiber and how they work together to support fullness, blood sugar balance, and steady energy. Check out the article here. 

Simple examples include:

• Apple slices with almond butter
• Oatmeal with protein and chia seeds
• Sweet potato with olive oil and grilled chicken
• Berries with full-fat Greek yogurt

These small, steady choices may feel simple, but over time they often make a bigger difference than dramatic changes ever do.

Let’s Talk About Fat (Because It Matters)

February is also Heart Health Month, which makes this an especially meaningful time to talk about fat. The types of fats we include regularly play an important role in heart health, inflammation, hormone production, and energy regulation.

Fat is not something to fear. It’s essential. Healthy fats help us feel satisfied and steady, and they support the body in doing what it was designed to do—function, repair, and thrive.

Healthy Fats That Support the Body

Healthy fats support hormone balance, brain health, nutrient absorption, and lasting energy.

Examples include:

• Olive oil
• Avocado and avocado oil
• Nuts and seeds
• Fatty fish like salmon and sardines
• Grass-fed butter and ghee

These fats work beautifully alongside carbohydrates to support blood sugar balance and sustained energy.

Fats to Choose sparingly Most of the Time

Highly processed fats can increase inflammation and negatively impact metabolic and heart health when consumed regularly.

Examples include:

• Trans fats
• Hydrogenated oils
• Fried and ultra-processed foods

This isn’t about perfection. It’s about awareness, frequency, and choosing what supports you most often.

Balance Over Extremes

If we’ve learned anything from our younger years, it’s this: balance is where we tend to thrive. Many of us have tried extremes—pushing, restricting, following rules—hoping they would bring results. More often than not, they left us exhausted and discouraged.

Health can start to feel like a puzzle we’re constantly trying to solve. And forcing a round piece into a square space is exhausting. In this season, wisdom often looks like stepping back and asking, What actually supports my body right now?

There is a quiet kind of peace that comes from working with the way our bodies were designed rather than against them. When we choose balance over extremes, we create space for steadier energy, clearer thinking, and a gentler relationship with food. This kind of nourishment isn’t about control. It’s about care. And it’s one of the ways we can honor the bodies we’ve been entrusted with. Choosing balance over extremes invites us to care for our bodies with wisdom and gratitude, trusting that we were designed with intention and worth caring for well.

Bringing It All Together

Carbohydrates provide energy.
Protein provides structure and stability.
Fat provides satisfaction and hormonal support.

When we bring all three together with intention, the body often responds with:

• More steady energy
• Fewer cravings
• Improved mood
• Better blood sugar balance
• Greater trust in ourselves

In this season, supporting energy production often looks less like doing more and more and more and more like choosing wisely.

A Resource to Support You

If you’d like extra support putting this into practice, I created the NOURISH Whole Food Nutrition Starter Guide as a simple, practical companion to this teaching. Inside, you’ll find a deeper explanation of protein, carbohydrates, and healthy fats, along with clear food lists by category to help you build balanced meals with confidence. If you’re part of the NOURISH Community, this guide is already available for you inside the Resource Library. And if you’re new here and looking for an approachable, whole-food guide to support your nutrition in this season, the guide is also available as a standalone resource.

A Gentle Invitation

As you move through this month, stay curious.

Notice how your energy feels after meals.
Notice how balance changes your hunger and cravings.
Notice which foods help you feel nourished rather than depleted.

You don’t need to overhaul everything at once. One small, intentional choice at a time is still forward. And if this season feels slower or messier than you expected, you’re not behind—you’re learning. Keep showing up with wisdom, patience, and grace.

This is the heart of NOURISH.

About The Author: Ann Hackman is a Certified Health Coach (IIN) and NASM Personal Trainer with advanced training in hormone health and metabolism. She’s the creator of NOURISH, a faith-based, science-backed health coaching program that helps women restore energy, balance hormones, and feel at home in their bodies again.