We all want more energy. We crave to feel good, on point, focused every day all day. The reality is that we all can feel like this, but very few ever do consistently. We all go through ups and downs with hormones, stress, health, LIFE, therefore it is normal to experience days where you want to stay in bed a little longer or have less energy. BUT, I believe there are a handful of things that we can implement into our lives that will benefit every aspect!
1. Start your day with INTENTION. Don't reach for the phone and bombard yourself with the madness of others' lives. This zaps you of energy and puts others already in control of your day and emotions. Instead, spend a few minutes in thought on what you would like your day to look like, what you are grateful for, and what you are going to accomplish! Take a few moments to read or listen to something positive. "As a man thinketh in his heart, so is he . . ." If your are in search for something positive to listen to, I encourage you to search out some podcasts. New to podcasts? They are free on your phone and can supply you with an abundance of info. 2 of my favorites for mindset are Oprah's Super Soul Sessions and Joyce Meyer Ministries.
2. Move daily!! I would encourage 3 days of strength training. Not only does strength training help you build lean muscle mass, but done appropriately it can also help hormones and boost levels of Brain Derived Neurotrophic Factor (BDNF). Increased levels of BDNF protect your brain from aging, decrease depression, increase feel good hormones. If you are new to strength training, check out this base workout! Outside of strength training, I challenge you to find ways you can overall add more movement to your day; park your car further away, go on a walk for your meeting or business call, do a set of pushups and squats during commercial breaks, take the kids to the park, create the habit of a post meal walk with your family, etc.
3. Intermittent Fast. Whether you are low carb, high carb, paleo, keto, you can benefit from Intermittent Fasting. Intermittent Fasting is awesome for overall health as it drops insulin, which is a large marker for inflammation in the body. Outside of that benefit, Intermittent Fasting also can help mental focus and clarity, hormones, and increasing HGH. I would encourage giving it a shot at least 1x/week. One of my favorite, "easy" protocols for Intermittent Fasting is the 18-6 Bulletproof fast. Within this fast, you still get to have your Bulletproof Coffee, but without the Protein, Dairy, Sugar Free Sweeteners, it does not negatively affect Blood Sugar or Insulin, so it is awesome for fasting! Here is the complete protocol: Bulletproof Intermittent Fasting.
4. Supplement with B12 and Vitamin D. One of the things that has interested me so much this last year is adrenal and thyroid health. Our adrenal glands and thyroid are responsible for the production of many of our body's vital hormones. Adrenal glands that are fatigued or a thyroid that over or under produces can lead you to feeling fatigued, sluggish, and may also lead to weight gain. With proper supplementation, diet, rest you can heal and regain energy. Even if your thyroid or adrenals are working great, I would still recommend B12 and Vitamin D. B12 helps reduce stress and anxiety and increases energy and focus. Vitamin D levels are low in majority of individuals. Low Vitamin D can lead to depression, low energy, poor hormone function and synthesis, weight gain, and poor immune health. For B12, I would encourage 5mg of a Methyl B12 supplement 1-2x/day. For D3, I would encourage 1000iu/25 lbs of body weight. For exact dosing of D3, blood work can be done to test your levels.
5. Take time for you!!! This has been on my heart and a big focal point for me this last 6 months. It is so easy in today's day and age to say yes to everything and everyone, but often we are ultimately saying no to us, to our families, to our purpose. I encourage you to take a deeper look at what is on your platter. Is it serving you? Is it serving your purpose? Outside of this, set aside and literally put at least an hour in your schedule each week for "you time". I put it in my phone, so that if someone asks me to do something, I am not lying when I say I have an appointment :) This could be doing something special for yourself like a massage, spa appointment OR something as simple as going on a hike, watching your favorite show, etc. I believe and attest that putting these 2 things into practice consistently will leave you with SO much more energy, focus, and the ability to greater serve your purpose!
I hope these things help you as they have helped me!! Grateful for you each and getting to keep growing and getting after our health and fitness goals together!