More Energy, Better Sleep and Fewer Cravings

George came to me struggling with low energy, weight concerns, reduced motivation and increased stress. Although he felt his diet was fairly healthy, George was experiencing frequent cravings for sweets and crisps, especially later in the evening.

My Observations

George’s diet had many positives including lots of vegetables, protein and healthy fats. On analysis, it was nutrient dense, however breakfast was often toasted white bread with marmalade. In addition, he had a late night snacking pattern of eating crips and chocolate. He also regularly missed lunch and could feel irritable and sometimes “woozy” when he hadn’t eaten for a while, often remedying this by reaching for a carbohydrate snack like biscuits or a pastry.  

George experienced significant work related stress. He was in bed for 7 hours consistently but was getting up to the toilet once, occasionally twice overnight, and could struggle to get back to sleep. He was active at the weekends but fairly sedentary during the week spending long hours at a computer.

George was overweight and his body mass index (BMI) indicated he was close to the obese range. He carried fat tissue around his middle which is an inflammation and cardiometabolic risk. George wasn’t on any medication or supplements and had no diagnosed conditions although he noted stiff fingers and hands, and some joint swelling.  

George's goal was to have more energy, generally feel better and lose some weight.

Our approach

We spent time looking at the wider picture rather than focusing only on weight.

George had used a 14-day continuous glucose monitor for 2 weeks previously and felt his blood glucose was normal. I explained about insulin resistance (read blog: Insulin Resistance: Understand the Root Cause) and that this dysfunction could be driving some of his symptoms, facilitated by his intake of refined carbohydrate at breakfast, in place of some lunches, and also late at night. The late night snacking right before bed could be leading to higher blood glucose overnight and could contribute to his overnight urination pattern.

Likewise, insulin resistance can be associated with both peaks and then troughs in blood glucose which could be behind the "woozy" feeling George experienced when he'd not eaten for a while.

The health support plan was designed around George’s existing lifestyle, with an emphasis on changes that felt realistic, manageable and sustainable rather than requiring a complete overhaul. It was important that he did not feel deprived or overly hungry, as hunger was one of his triggers for refined carbohydrate cravings. Rather than simply removing foods, we focused on practical swaps and adapted recommendations to suit his preference for spicy meals. Including a source of protein and healthy fats at each meal was also used to help him feel satisfied between meals.

We focused on practical changes aimed at supporting sustained energy, satiety, sleep and a more consistent pattern of eating. The following were agreed:

Breakfast: Breakfast to include protein, healthy fat, and complex carbs. Examples included Greek yoghurt with berries and low-sugar granola, nuts and seeds, or, scrambled eggs with tomato, rocket and sliced avocado with an olive oil and lemon dressing.

Lunch: A packed lunch (if time to prepare), or alternatively to stock his work fridge with easy, fast healthy options e.g. olives, hummus, carrot batons, cherry tomatoes and mini cucumbers, apples, nuts and cold meat or cooked salmon allowing him to quickly create a lunch even when busy.

Eating Pattern: To try and stop eating by 9pm aiming to reduce to 8pm over a few weeks.

Evening snacking: To move towards infrequent evening snacking, but if a snack is desired, then to try a few Brazil nuts or plain almonds with some berries or with a square of 85%+ dark chocolate, or apple slices with almond butter. Swapping not depriving.

Sleep: Try to go to bed 15 minutes earlier each night.

Exercise snacking: To incorporate regular short exercise options like parking further from door at work, squats while kettle boils, a short walk or going up and down the stairs a few times.

Hydrate well: To aim for 2.5 litres of fluids daily.

Guiding Principle: Eat when hungry; eat slowly and chew well.

GP Follow Up:

George agreed to see his GP for a review and had routine blood tests carried out. His results were reported as within the expected laboratory ranges, including his blood glucose markers. We discussed that standard blood glucose testing does not always give the full picture of how efficiently the body is responding to insulin, particularly in the earlier stages of metabolic dysfunction. For that reason, the option of additional functional testing was also explored.

What changed?

After three weeks, George reported:

• having more energy

• feeling full longer with bigger gaps naturally appearing between his meals

• not feeling “woozy” if he hadn’t eaten for a while

• improved sleep and sleeping longer as he was managing to go to bed 30 minutes earlier most nights

• only occasionally getting up to the toilet overnight

• having better focus at work

• no sweet cravings after 3 days of his plan

• a significant reduction in “food noise”

• feeling more motivated

• feeling less stressed despite not actively addressing stress

• noticing a change in how his clothes fitted, including moving his belt in by one notch

In George's own words

“I’ve been struggling with my weight and my energy for some time. Recently I was feeling less motivated, stressed out and despite a fairly healthy diet, I was craving sweets and crisps. Lynda listened and gave me a plan that fits my life. Three weeks in and I have more energy; I’m sleeping better and more focused. I’ve taken my belt in a notch and the food noise has gone! No sweet cravings. It has been much easier than I thought it would be. It’s amazing.”

A personalised approach

That is the approach I take at Lynda Mutter Health: personalised, evidence-informed and designed to be sustainable in real life. This plan has a lot of changes because this client had good support and was highly motivated which helped him to put these in place.

Because each person is unique, so to is each health support plan; there's no one-size-fits-all.

Individual experiences vary and this case study reflects one client’s personal experience. These are the client’s own reported experiences at an early stage of the programme and is not necessarily representative of others experiences so early in Nutritional Therapy support.

The case study is for informational and educational purposes only. You should always consult your GP or healthcare provider if you have any health concerns.  

This case study is shared with the client’s permission. Their name has been changed to protect their privacy.