If you’ve ever wondered why you’re running on empty no matter how much coffee you drink, you’re not alone. Fatigue, brain fog, and that “wired but tired” feeling often trace back to a deeper connection between metabolism and hormones.
In this interview, we speak with Dr. Dana Cohen, integrative medicine pioneer, clinician, and author of Fuel Up: Harness the Power of Your Blender and Cheat Your Way to Good Health about how to restore energy, rebalance hormones, and fuel your body for lasting vitality.
Dr. Cohen has spent decades helping patients improve energy and metabolism without quick fixes or fad diets. Instead, she focuses on nutrition and hormone balance, showing women how to eat, move, and live in ways that support their metabolic health.
In our conversation, Dr. Cohen shares how to spot the signs your low energy is linked to hormonal shifts, her favorite hormone balancing breakfast for steady fuel, and which supplements can help with hormone balance and cellular energy.
We also dive into her top “cheat codes” for metabolic stability, the truth about intermittent fasting, and the biggest myths about food, energy, and metabolism she wants to retire for good.
1. You’ve spent years in medicine helping patients reclaim their energy. What inspired Fuel Up, and why now?
I wrote Fuel Up because I kept seeing the same frustrating pattern: smart, capable people feeling drained, foggy, and stuck, and blaming themselves for it. After years of practicing medicine, I’ve learned that diets don’t work in the long term. Sure, people might lose weight or see temporary improvements in their labs, but those gains often don’t last and the weight, or the metabolic dysfunction, typically comes back, sometimes worse than before.
The truth is, it's not a personal failing. It’s a metabolic mismatch. We’re living in a world that demands more of us while fueling us with ultra-processed food, chronic stress, and little rest and our energy systems are breaking down under the pressure. Fuel Up is both a call to action and a love letter to anyone who wants to reclaim their spark and finally feel good in their body again.
2. Fatigue is one of the most common complaints we hear. Where do you start when someone says they feel “tired all the time”?
I always start with the basics: blood sugar, hydration, sleep quality, and stress load. Fatigue is often a symptom of something deeper, not just poor sleep, but also poor cellular communication. We’re looking for the upstream causes, and often it’s a mix of blood sugar dysregulation, hormonal shifts, and chronic nervous system overload.
3. What are a few hidden or surprising energy leaks most women don’t realize are draining them?
Skipping meals or under-eating (especially protein), chronic low-grade dehydration, scrolling before bed, and even people-pleasing. Many of my patients don’t realize how much energy they burn just managing stress and saying "yes" to everything.
4. How can women tell whether their low energy is related to hormonal changes or a metabolism that needs more support?
That is where functional medicine docs shine. Taking a meticulous history, looking at labs a little differently ie optimal vs normal levels.
5. What’s your take on caffeine? Is there a better way to support morning energy without wrecking cortisol levels?
First I want to say from a hydration standpoint, caffeine counts, anything under four cups is not a diuretic. But yes from a cortisol standpoint caffeine can be a problem in some - and you know who you are…
I would suggest slowly and methodically wean down on your caffeine intake. Start feeding your cells what they need to give you energy and I often recommend some supplements specifically for energy like B’s, CoQ10, Magnesium and others depending on the individual. It really is very personalized.
6. A lot of our readers feel like they’re constantly wired but tired. Is that about metabolism, hormones, blood sugar or all of the above?
All of the above, and the nervous system too.
Wired but tired is often a sign of blood sugar crashes layered on top of cortisol dysregulation. It’s a body stuck in “go” mode without real fuel or rest.
Supporting adrenal health and eating to balance blood sugar can be a game changer.
7. You offer a lot of smart, doable shifts in the book. What are your top 2 or 3 "cheat codes" that actually work for focus and metabolic stability?
Yes! My top 3:
- Front-load your protein - try to get 30g in the morning. It steadies blood sugar and sets the tone for the day.
- Blend your greens - a phytonutrient-packed smoothie is a shortcut to anti-inflammatory, energizing nutrition.
- Sip smarter - start your day with minerals and water, not coffee on an empty stomach.
8. You’re not anti-carbs, anti-fat, or anti-anything - refreshing. How do you help women unlearn years of diet culture while still supporting metabolic health?
Thank you. Women have been taught to fear food and ignore hunger. I help them rebuild trust in their body by focusing on nourishment, not restriction.
It’s about feeding your mitochondria, not punishing your body. The goal is flexibility and metabolic resilience, not fitting into outdated diet rules.
9. Are there specific nutrients or foods you consider non-negotiables for hormone balance and metabolic health?
Absolutely:
- Magnesium (for stress and hormone regulation)
- Protein (especially leucine-rich sources for muscle and metabolism-ground turkey, black beans for example)
- Cruciferous vegetables (for detox and estrogen balance)
- And let’s not forget healthy fats like olive oil, avocado, and flax.
10. What’s your take on intermittent fasting? Helpful or harmful, especially for hormonally sensitive people?
It depends. Fasting can be helpful for insulin sensitivity, but for women under stress or with thyroid issues, it can backfire. I prefer a gentler version: 12-hour overnight fasts, and front-loaded nutrition during the day. This can be something most of us should practice.
Women need to feel safe and nourished, not stressed and starved.
That being said, the research is very promising on intermittent fasting but may not be for everyone.
11. What role do hormones, especially thyroid, insulin, or cortisol, play in metabolic mismatch?
They’re the conductors of the metabolic orchestra. If insulin is high, you store instead of burn. If cortisol is chronically elevated, it creates inflammation and wrecks sleep. If thyroid is sluggish, everything slows down. That’s why I say: Don’t just chase energy, test it.
12. In your clinical experience, how quickly can women expect to feel a difference when they begin eating to support metabolism and hormones?
Sometimes within days, especially with better hydration, blood sugar balance, and nervous system support. Deeper changes, like hormonal regulation, can take weeks to months. But when women start feeling steady energy, clearer focus, and fewer cravings? It’s incredibly motivating.
13. What are your go-to breakfast blender ingredients when you need steady energy and sharp focus all morning?
I try to make it really easy for myself and I am a creature of habit. I use my NutraQuench powder which is a full rounded multivitamin with lots of antioxidants in efficacious doses and it has 15 grams of protein. I often throw in some other powdered supplements like collagen- CollagenQuench and a probiotic- BiomeQuench. Plus whatever greens I have handy and most often blueberries.
14. The subtitle of the book is "Harness the Power of Your Blender and Cheat Your Way to Good Health!" Any blender machinery you happen to use yourself or recommend?
Well my coauthor is the inventor of the Beast Blender. It is gorgeous and powerful. I have one in my office, in my home and I have the small one too for travel. It is really interesting to hear him talk about the engineering of a blender, things you would never even think of, like the ribs on the side of the vessel make it blend smoother.
15. What’s one myth about metabolism or energy that you’d love to retire for good?
That less food equals more energy. Restriction slows metabolism. True energy comes from feeding your cells what they need - consistently, not sporadically.
You can’t heal, focus, or thrive on fumes.
16. And finally, for the women in our community juggling work, family, and their cycle and all that entails: If they could do one thing to fuel up this week, what would you recommend?
Prioritize a protein-rich, blended breakfast. Think greens, berries, protein, healthy fats, and fiber. It’s simple, delicious, and sends the signal to your body: “You’re safe. You’re fueled. You’ve got this.”
17. Where can our readers find your book and follow your work?
You can grab Fuel Up anywhere books are sold, and follow me @drdanacohen or at www.drdanacohen.com for tips, recipes, and updates.
While this blog discusses health topics, it is not a substitute for professional medical advice. Always consult your doctor or other qualified healthcare provider regarding any question you might have regarding your health.
In Conversation With
Dana G. Cohen, MD, is an internal medicine doctor and leading voice in integrative and functional medicine. Board-certified in 1998, she has helped thousands reclaim their health through nutrition, lifestyle shifts, and targeted supplements over prescriptions. Author of Quench and Fuel Up, Dr. Cohen serves on multiple scientific advisory boards, speaks internationally, and is known for her compassionate, personalized approach to care.