Boost Your Energy: Top Tips for Beating Fatigue
Unlocking sustained energy is a common theme in nearly 80% of my health coaching sessions. In today's fast-paced world, where we're pushing our physical and mental limits, fatigue is a common challenge. However, I firmly believe in the potential for increased energy and vitality at any age.
Balancing the responsibilities of caring for two young children, managing my own business, and volunteering often left me feeling exhausted, particularly during the mid-afternoon slump. Here are a few tactics that have personally aided me in optimizing my energy levels for a productive day.
#1 Sleep!
Quality sleep is paramount for optimal functioning. It's the period when our bodies regenerate, repair, and regulate hormones. Emphasizing the quality of sleep is as crucial as the duration. Here are some quick tips for enhancing your sleep:
Stay hydrated throughout the day by increasing water intake early on. However, to prevent a disruptive 2 am bathroom trip, aim to have your last sip about 2 hours before bedtime. Hydration without interruptions!
Try to wake up and sleep around the same time every day. Our bodies work well when we keep the same rhythms.
Establish a consistent sleep schedule by waking up and going to bed around the same time every day. Our bodies thrive on routine, and maintaining consistent sleep rhythms contributes to overall well-being.
Just as morning light energizes, the evening is for winding down. Grant yourself an hour or two screen-free, engage in some light stretching, and allow your mind and body to relax. A mindful transition to a restful night.
#2 Nutrition
Modern food undergoes a lengthy journey before reaching our plates, making it challenging to attain optimal daily nutrition. Unless sourced directly from farmers' markets and prepared at home, supplementation becomes essential. Personally, I've experimented with various options, and both AG1 and PowerGreens have proven instrumental in boosting my energy throughout the day. Starting my morning with them within 30 minutes to an hour after waking has made a significant difference.
Incorporate a supplement into your diet for an added nutritional boost. I’ve been taking AG1 for months now and it has been worth every penny since I’ve been taking it. There are many other ones on the market, do your research and get the one that fits your lifestyle best.
Stay hydrated—it's often the remedy we overlook for headaches and sluggishness. Consider choosing Mountain Spring Water for its rich mineral and nutrient content, providing what our bodies truly need. When I need extra hydration I’ll take Liquid Hydration or Pique’s BT Fountain Electrolyte which has added benefits.
#3 Move Your Body
Sometimes a 10-minute walk is all you need to help boost your energy levels. Exposure to natural sunlight, which provides Vitamin D, along with regular exercise, can be a powerful combination for overall well-being. From enhanced circulation, improved sleep quality and and stress reduction, body movement is essential for increasing your energy and stamina throughout the day.
Participate in consistent physical activity by selecting something you genuinely enjoy to help maintain the habit.
#4 Caffeine Intake
Confession: I'm a coffee lover—lattes, cold brew, einspenners, you name it, I've tried them all. As a health coach, I decided to embark on a month-long experiment of cutting out coffee, a beverage I've enjoyed for over 20 years with at least 2 cups daily. The results were transformative, and it shifted my mind and body in unexpected ways. (Stay tuned for the full story in an upcoming blog!) Interestingly, what began as an experiment turned into a newfound appreciation because I don't have it every single day. While I'm not advocating against coffee—because let's face it, I love it too—here are some adjustments to ensure it doesn't interfere with your sleep.
When indulging in caffeine, aim to wait at least an hour and a half after waking up before consuming. Your brain takes about 90 minutes to fully wake up, and introducing caffeine too early can interrupt this process, potentially leading to a mid-day crash as it wears off. Timing matters for sustained energy!
For the night owls who enjoy a late cup of coffee, consider opting for something lower in caffeine, like tea, or better yet, a simple blend of lemon and honey. While you may still fall asleep, studies suggest that late-night caffeine can disrupt your sleep quality. Choose your evening beverages wisely for a more restful night.
#5 Protein for your first meal of the day
Fuel your morning right! Regardless of your breakfast time, prioritize protein. Studies reveal that starting your day with protein can keep you fuller longer, keep your blood sugar low and benefit muscle health.
Glucose crashes are notorious for those up and down
Since implementing these five steps, I haven't experienced low energy levels and feel amazing nearly every day!