You don’t have to feel tired and in pain all the time.
– Carolyn Zaumeyer MSN, APRN
Women in midlife are always running full speed on empty tanks; working full-time, raising kids, managing homes, and saying yes to everyone but themselves. They’re told their exhaustion, aches, weight gain, and brain fog are “normal” or “just getting older,” while labs come back “fine,” and the only solution offered is another pill. Yet deep down, many of them know something isn’t right. Their bodies are whispering, and then shouting, that they are tired, wired, and worn out, even as they’re expected to keep pushing through.
In this conversation, Stacey Chillemi sits down with seasoned healthcare professional Carolyn Zaumeyer, MSN, APRN, who spent more than two decades in nursing and later shifted into functional and preventive medicine after her own health crashed. Together, they unpack the real root causes behind midlife fatigue, blood sugar swings, hormone chaos, and that wired‑but‑tired feeling so many women live with every day. They explore why quick fixes fall short, how gut health, hormones, and cortisol all intersect, and what it truly takes to move from “just surviving” to feeling energized, clear, and at home in your own skin again.
Thank you so much for joining us! Our readers would love to get to know you a bit better. Can you tell us a bit about your backstory?
Yes, absolutely. Thank you so much, Stacey, and thank you for having me on this show—I’m really excited to be here today. I’ve been in healthcare for over 25 years, with about 20 of those years spent as a nurse. I was constantly on the go, doing “all the things,” and whenever my body whispered, “I’m tired,” or “I don’t feel good,” I pushed through it. That felt normal at the time because that’s what so many of us are taught to do.
Eventually, my body said, “We’re not doing this anymore,” and it forced me to pay attention. I went to conventional doctors and heard, “You’re fine, you’re just getting older. Your labs are fine—here’s a pill.” None of that got to the root of what was really going on. It wasn’t until I worked with a functional medicine practitioner, dug deeper, and addressed the root causes that everything shifted. Now I feel better than I have in years, and that experience fuels my passion for helping women reclaim their health and energy.
If you could speak to your old self at the start of your journey, what would you tell her?
I would look at my old self and say, “You don’t have to do everything at 150 miles an hour, and you absolutely don’t have to be perfect.” I’d remind her that constantly ignoring her own body to take care of everyone else is not sustainable. I would say, “Take a breath, slow down, and make your health as important as everyone else’s.” That mindset shift alone could have saved me a lot of struggle.
I’d tell her to stop relying on takeout just because she’s “too busy” to cook and to focus on real food—fruits, vegetables, and solid protein. I’d challenge the old mantra of “I can sleep later” because your body will eventually call you on that lie. Rest and recovery are not luxuries; they’re requirements if you want to feel good long term. Most of all, I’d remind her that she is worthy of the time it takes to rest, recover, and nourish her body instead of pushing herself to the edge.
Why do you think so many women feel shame about taking care of themselves first?
So many women I’ve spoken with feel genuinely ashamed of putting themselves first, even for a short time. They’re trying to be the best at everything—the best nurse, employee, leader, mom, dance mom, band mom—and somewhere in that endless list, their own needs vanish. I lived like that for years and truly believed that was just the expectation. If I wasn’t constantly doing for others, I felt like I was failing.
What we don’t realize is that this pattern takes a massive toll not only on us, but also on our families. When you’re depleted, you’re more exhausted, more irritable, and you often have less patience. Looking back, I can see that if I had taken better care of myself, I would have had more capacity to show up in a way that honored both my body and my family. That saying, “You can’t pour from an empty cup,” is not just a cute quote—it’s real physiology and real life. Ignoring it eventually shows up in your face, your posture, your mood, and your relationships.
Fatigue isn’t just being tired. What are the most common root drivers of midlife fatigue that you see?
I talk to so many women who say, “I feel tired all the time. My body aches. I’m exhausted, but when I go to bed, my mind is wired and I can’t sleep.” A lot of them are living off adrenaline and caffeine just to get through the day, and that pattern is exhausting. One of the biggest drivers is hormone imbalance—estrogen, progesterone, and testosterone all play key roles in mood, energy, and overall function. When those get out of balance, your body is going to let you know.
Cortisol is another major player—it’s our fight-or-flight hormone. When you’re living in constant “go mode,” cortisol gets pushed into overdrive. Your body feels worn out, but your mind races, so you end up wired and tired simultaneously. Then there’s gut health—about 70% of our immune system lives in the gut, and it helps make feel-good neurotransmitters like serotonin and dopamine. When your gut isn’t functioning well, you’re more likely to feel bloated, edgy, and downright exhausted. At its core, fatigue is often about imbalance—hormones, gut microbiome, and metabolism all needing to be brought back into alignment.
How can women start distinguishing quick fixes from true solutions?
We are bombarded with quick fixes—powders, teas, trendy supplements, and flashy ads promising energy and weight loss. When I first started trying to feel better, I did what so many women do: “Maybe this mushroom tea will help. Maybe that supplement will fix it.” It was like shooting darts at a wall with my eyes closed and hoping one of them hit something. I spent a lot of money without really knowing what my body actually needed.
What I focus on now is the opposite of guessing. The first step is asking, “What is going on in your body?” We look at your gut, your hormones, your blood sugar, and your lab work so we can personalize the plan specifically for you. When we know what your body is doing, we can aim for the bullseye instead of scattering shots everywhere. Many of those quick-fix products look exciting and trendy, but they can have fillers that aren’t good for you or nutrients your body can’t use because something else is off. You’re unique, and when you honor that with a personalized approach, that’s when you get real, sustainable results instead of temporary band-aids.
What is one small habit women can start today that will help build their energy over the next 7–14 days?
Sleep is one of the most powerful tools we have, and it’s often the most neglected. We tend to think of sleep as “time off,” but it’s actually when your body does some of its most important work. If you lift weights, your muscles rebuild while you sleep. Your brain is clearing out the “trash” from the day, organizing and storing memories, and your entire system goes into repair mode. Without that, you’re essentially running on a body and brain that never get a real reset.
A powerful habit is to create a consistent bedtime and wake-up routine and stick to it. Then, within about 30 minutes of waking, go outside and get natural light in your eyes. That light tells your body, “It’s time to wake up,” and helps your cortisol peak in the morning where it belongs. That gives you a healthy energy boost that carries through the day and also signals your body to start gearing up for melatonin production later so you can sleep better at night. That simple combination of morning light and prioritized sleep can make a noticeable difference in your energy in just a week or two.
You also see sleep as a beauty and aging tool. How does that show up in real life?
You can see the impact of sleep just by looking at yourself in the mirror after a rough night. One night of poor sleep and you wake up with puffy eyes, a more haggard face, and skin that lacks its usual glow. It’s such an immediate and visible reminder of how important rest really is. If that becomes your norm—night after night—the effects are going to accumulate over time.
For women who want glowing, healthy, more youthful-looking skin, sleep absolutely belongs in the beauty routine. It’s not just a “nice to have”; your body uses that time to repair and renew. When you consistently give yourself enough sleep, everything works better—your skin, your immune system, your hormones, and your mood. On the flip side, when you constantly shortchange sleep, it shows up as fatigue, irritability, and faster visible aging. Sleep is one of the most accessible, powerful beauty and health tools we have.
Blood sugar swings can wreck energy and mood. What did your own experience teach you about this?
Blood sugar is one of those behind-the-scenes factors that can completely change how you experience your day. A lot of people have a routine that looks like this: wake up, grab a sugary coffee and a muffin, feel good for a bit, crash mid-morning, reach for more caffeine and sugar at noon, and then drag again at 4:00 p.m. That roller coaster of highs and lows feels awful, but because it’s so common, many people think it’s normal.
When I started my functional medicine journey, I wore a continuous glucose monitor to see what was really happening. My traditional labs—fasting glucose and hemoglobin A1C—weren’t terrible, but they also weren’t optimal. Functional medicine looks at a broader set of labs and can see people leaning toward diabetes years earlier if you know what to look for. I discovered that my morning choices, like bagels and quick carbs, were causing big spikes and then drops in my blood sugar, sometimes so low at night that they actually woke me up. By adjusting my diet—adding more protein, choosing complex carbohydrates, and balancing my meals—I watched my blood sugar flatten into a gentle curve instead of a roller coaster. The biggest reward was how I felt: more stable, more energized, and no longer trapped in those extreme highs and lows.
What early warning signs of imbalance do women often overlook or dismiss as “just aging”?
One of the biggest red flags is constant exhaustion—feeling tired all the time and being told, “That’s just aging.” That isn’t normal, and it’s not a diagnosis. If you’re dragging through every day, that is your body asking for help. Persistent, unexplained aches and pains are another sign, especially when you haven’t over-exercised or done anything obvious to cause them.
There’s also the emotional side—mood swings, irritability, feeling on edge, or as one woman described to me, “I just feel angry all the time.” Those can be signals that hormones, blood sugar, and cortisol are out of balance. When we stabilize blood sugar, support cortisol patterns, and adjust hormones, women are often surprised by how much calmer, lighter, and more themselves they feel. That sense of “I’m just falling apart because I’m older” usually isn’t the full story, and it’s absolutely something we can address.
What are some simple, stabilizing breakfast ideas that support energy, mood, and blood sugar?
In the morning, I like to focus on three key components: protein, complex carbohydrates, and fiber. Fiber is especially important because it supports gut health, helps you feel full longer, and improves how your body absorbs nutrients. When you combine fiber with protein and complex carbs, you’re building a foundation for steady energy instead of a quick spike and crash.
A simple option could be an apple with peanut butter, which gives you fiber, healthy fat, and some protein. Another favorite is eggs packed with vegetables—spinach, peppers, mushrooms, onions—whatever you like and have on hand. That kind of breakfast doesn’t give you the instant “rush” that sugar and caffeine do, but it keeps your blood sugar more stable and your mind sharper for longer. You can use that same blueprint—protein, complex carbs, and fiber—for all your meals to support more consistent energy throughout the day.
For listeners who feel overwhelmed, what first steps or protocol would you suggest to start balancing blood sugar without chasing perfection?
When someone is overwhelmed, the last thing they need is a complicated plan. I like to start small and strategic. First, focus on breakfast and ask, “How can I get some protein and a complex carbohydrate into my first meal of the day?” That one upgrade alone can change how the rest of your day feels.
Second, build in a few minutes outside in the morning—let the sun touch your face, breathe in fresh air, and let nature do a little emotional reset. There’s something powerful about starting your day with that kind of grounding. Third, consider adding a simple habit like lemon and ginger tea. I love squeezing some lemon, adding ginger to hot water, and sitting for a few minutes to enjoy it. You’re not overhauling your life; you’re creating a small, repeatable morning routine that supports your digestion, mood, and energy.
When it comes to perimenopause and menopause, what should women know about shifts in estrogen, progesterone, testosterone, and cortisol?
One of the most important things women need to know is that perimenopause can start earlier than many expect—sometimes in the mid-30s. You begin to feel changes in your body, but you may not have language for what’s happening, so it just feels confusing. Hormones like estrogen, progesterone, testosterone, cortisol, and even DHEA all play a role, and they interact like an orchestra. When one section is out of tune, you feel it throughout your entire system.
Progesterone is your calming hormone, so when it’s low and estrogen is relatively higher, you may feel jittery, anxious, or on edge. Testosterone helps with energy, muscle maintenance, and overall strength, so low levels can leave you feeling tired and weaker than you should. Cortisol, when elevated over time, can affect sleep, mood, and weight gain, especially around the midsection. Tools like a DUTCH test—a dried urine test that can be done at home—give a detailed picture of how these hormones are behaving. Knowing exactly where you are allows us to create a plan that restores balance, so you can feel more like yourself again instead of feeling lost in the changes.
How do lab markers and testing approaches in functional medicine differ from what women typically experience in conventional care?
Conventional medicine often follows a standard playbook: you come in with a set of symptoms, there’s a diagnosis that fits that cluster, and then there’s a medication linked to that diagnosis. The visit is usually short, and doctors typically order only the labs that insurance will cover. For something like thyroid, that might mean just checking TSH and T4. If those are off, you’re given medication. If they’re “normal,” you’re told everything is fine, even if you don’t feel fine.
Functional medicine takes a broader, more detailed approach. I spend more time with patients and look at their symptoms from head to toe, their medical history, surgeries, medications, and lifestyle. For thyroid, for example, we may run TSH, T4, T3, reverse T3, and thyroid antibodies to look for autoimmune patterns like Hashimoto’s that basic tests can miss. In my own case, those additional labs uncovered extremely high thyroid antibodies and significant inflammation that traditional labs didn’t pick up. By seeing the full picture, we can address the root problem instead of just managing the surface symptoms.
What is the biggest myth about women’s health and aging that you’d love to retire—and what do you want women to believe instead?
The myth I would love to retire forever is, “You’re just getting older,” used as a one-size-fits-all explanation for everything. You go in with fatigue, pain, stubborn weight, or brain fog, and you’re told, “That’s normal for your age.” That’s not a real answer—it’s a way of shutting down the conversation. Aging does not automatically equal feeling terrible.
What I want women to know is that you do not have to accept constant exhaustion, pain, or midlife weight gain as your destiny. There are real strategies—root-cause testing, hormone balancing, gut support, blood sugar regulation, and lifestyle shifts—that can dramatically improve how you feel. If someone tells you, “It’s just because you’re older or menopausal,” don’t let that be the final word. You deserve to feel good in your body, and there are tools to help you get there.
Can you walk us through your “Tired to Thriving” method?
My “Tired to Thriving” method is a comprehensive blueprint designed to get to the root of why you feel the way you do. We start by looking at gut health, hormone balance, thyroid function, and blood sugar—all of which directly affect your energy, mood, and overall health. Instead of guessing, we use data from your history and labs to understand what’s really happening in your body.
Once we have that information, we design a plan tailored specifically to you. That plan focuses on helping you recover and recharge from the inside out—supporting your gut, balancing your hormones, and sustainably stabilizing your blood sugar. It’s not an overnight transformation; it’s a process that can take months because we are shifting patterns that have often been in place for years. The goal is for you to move from just getting through the day to truly thriving, with enough energy and resilience to handle what life throws at you and still enjoy it.
What are the core pillars of assessment, protocol design, daily practices, and accountability in your work?
The first core pillar is thorough assessment. That means taking time to understand your symptoms, your history, and your lab work so we can see the full picture of what’s driving your health concerns. Once we have that, we move into protocol design—creating a realistic plan that may include nutrition adjustments, strategic movement, targeted supplementation, and lifestyle support tailored to your specific needs.
The next pillar is daily practices, especially around stress management and recovery. Many women have been told to simply “exercise more,” but intense, constant exercise can spike cortisol and actually make it harder to lose weight or feel calm. Learning to recognize your body’s signals—tight shoulders, racing heart, anxious thoughts—and then using tools like deep breathing and posture resets can help bring you out of fight-or-flight. The final pillar is accountability and the mind-body connection—staying engaged, listening to your body as it changes, and making adjustments along the way. Those pillars together support not just short-term improvement, but a long, thriving life.
Do you have a personal story about a patient who transformed their life through this approach?
Yes, one story that really stands out is a woman in her mid-30s—a nurse with demanding shifts, kids at home, and a high-stress life. She wasn’t in full menopause yet, but she was entering perimenopause, and some of her hormones were clearly out of balance. Her daily routine was very common: a big Starbucks drink and a quick bite in the morning, “no time” to eat during the day, and then a heavy meal right before bed. She told me she was sleeping at night and still taking two or three naps on her days off because she was constantly exhausted.
When we did her root-cause assessment, we saw she was headed toward pre-diabetes and insulin resistance, with gut imbalances and blood sugar swings driving much of what she felt. We made realistic lifestyle changes—cleaned up her gut, built a simple eating strategy so she was nourishing her body throughout the day, and used a few targeted supplements. Over six to twelve months, she lost more than 30 pounds, her energy returned, and she no longer needed all those naps. Recently, she told me she’s actually having to look for things to do because she has the energy to go out and live her life again. Seeing someone make that kind of transformation is incredibly rewarding.
If you had to boil today’s conversation down, what are the key things you want women to walk away with?
First, I want women to know that they can feel better. I hear from so many who say, “I’m tired, I ache, I don’t have energy,” and they’ve started to believe that’s just their new normal. It does not have to be that way. You can move from tired to thriving with the right information and support.
Second, I want them to understand that it’s not “just aging,” and they’re not “crazy” for feeling like something is off. Hormones, gut health, blood sugar, and cortisol all play very real roles in how you feel, and they can be measured, understood, and supported. Third, I want women to remember that they deserve to live a life where they feel energized, clear, and comfortable in their own skin. We work incredibly hard for our families and in our careers; we’ve earned the right to feel good and to actually enjoy the lives we’re building.
How can our readers further follow your work online?
You can learn more about my work and my approach by visiting my website, lowteflorida.com, where I share how I help people move from low energy and hormone-related symptoms to feeling more balanced and alive. There, you’ll find more about my services, my philosophy, and how I work with patients to get to the root of their health concerns.
I also offer low-pressure discovery calls so we can talk through what you’re experiencing and explore whether a personalized, root-cause approach is a good fit for you. I truly love helping people understand that they don’t have to accept feeling miserable as their “normal,” and I’m always honored to walk alongside them as they reclaim their health.
Thank you so much for sharing all of this with us today, Carolyn. Your insights on fatigue, hormones, and true root-cause healing are going to help so many of our readers rethink what’s possible for their health.
Thank you, Stacey. I’ve really enjoyed our conversation, and I appreciate the opportunity to connect with your audience. It means a lot to be able to encourage women to listen to their bodies and know they deserve to feel their best.
