THE TOP 10 ENERGY HACKS I USE AS A HEALTH COACH

If you’re like me, you struggle to have enough energy to tick off your endless list of to-dos. Work, cook, clean, take care of the pets, perform administrative tasks, socialize, exercise, the tasks go on and on.

We have so much on our plates, it can be very difficult not to feel overwhelmed and like a drained battery.

For too long, I struggled to get out of bed, exercise drained me, and every little task felt overwhelming because I just had so little energy.

Over the years, I have found a few hacks that consistently give me more energy. I now practice these 10 hacks every day because they have helped me so much.

Here are 10 of the best energy hacks that help me feel more energized:

1. Go out into the sunshine within 30 minutes of waking up.

This is one of the actions that has made the most difference in my energy levels.

I like to take my morning coffee out on the balcony, soak up the sunshine, and check my emails.

According to the Stanford Center on Longevity, sunlight exposure in the morning helps to let our circadian clock know what time of day it is. Plus, another dose of sunshine in the afternoon reinforces the circadian clock .

What is something you do every morning that you could do in the sunlight?

2. Have a set bedtime and get up in the morning at the same time.

When I do not stick to this habit, I find that my sleep is noticeably worse and I wake up with less energy in the morning.

Harvard Division of Sleep Medicine mentions that one of the benefits of an unchanging sleep schedule is that it also helps to regulate the circadian clock.

If you have trouble going to bed earlier, try to use a cue (like a certain show on tv, a reminder on your phone, when you start to yawn) to let your body and mind know it is time for some shut-eye.

3. Hydrate! Hydrate! Hydrate!

How many times have you found yourself at 2pm realizing the only fluid you have had is your morning cup of coffee?

Personally, I feel very tired when I am dehydrated but when I drink a glass or two of water, it does not take long before I start to feel more energy.

In an article, the Cleveland Clinic Health Essentials notes that studies have found dehydration can lead to feeling tired.

This is no surprise since water makes up to 60% of the human body and is an essential component of many, if not most, bodily functions.

If you struggle to remember to drink water, why not use an app like Water Tracker? How about setting an hourly alarm? Maybe even schedule in moments throughout the day to drink a few glasses of water.

What herbs, spices, or fruit could you put in your water to make it more enticing?

4. Enjoy a light snack.

Sometimes, when I feel a bit tired, having a light bite to eat can help to give me an energy boost.

I like to eat blueberries with pecans or walnuts (read: brain food) or a cucumber, halved and deseeded, with some tuna for some protein and healthy fats.

A light meal will give your cells the energy they need without making you feel drowsy.

Prepare your snacks a day or two in advance so that you are not tempted to reach for junk food.

What are some light meals you enjoy that you could turn into a snack?

5. Take breaks.

When we work, study, or perform other complex tasks, our brains accumulate waste products.

That is why, when I feel like I start to lag, I take a short 5-15 minute break to move around a bit, drink some water, and maybe do a short breathing exercise.

Indeed, research supports the idea that breaks are beneficial for improved focus and energy as stated by Cornell University in an article .

How can you remember to take breaks throughout the day? Do you listen to your body when you feel tired, thirsty, or when it needs a bathroom break?

6. Address chronic inflammation.

Inflammation is created when the body activates pathways designed to help it fight off disease, injury, and foreign organisms. Short-term inflammation is desirable, since this is what helps us survive cuts, a cold, and food poisoning.

When the inflammation becomes chronic, however, then it becomes a problem. Not only does it create oxidative stress in our body but it also puts it on high alert, ready to fight anything and everything.

Chronic inflammation makes our immune cells switch to a less desirable energy pathway called aerobic glycolysis. This system for energy production may decrease the amount of energy available to our organs because there are less nutrients at the body’s disposal.

I have struggled with inflammation for many years and some of my go-tos to fight it are turmeric, ginger, cinnamon, and avoiding pro-inflammatory foods such as wheat and dairy.

7. Look into adaptogenic herbs.

Adaptogenic herbs have been used by many different cultures throughout history to help the body regulate its stress response. Some famous ones include Ashwaganda, Ginseng, Maca, and Rhodiola.

Personally, I have used Ashwaganda, Astragalus, Ginseng, Rhodiola, Holy Basil, and Maca.

According to UCLA Health, these herbs seem to work by influencing the hypothalamic-pituitary-adrenal axis (HPA). The HPA axis is the main pathway that triggers the body’s stress response.

A herbologist, naturopath, functional doctor, or traditional chinese medicine practitioner can all help you figure out which herb would benefit you the most.

8. Reduce your alcohol consumption.

Not only does alcohol dehydrate your body but now the U.S. Surgeon General has issued an advisory which highlights the direct link between alcohol consumption and at least 7 different types of cancer.

Alcohol is a toxin that our bodies work hard to get rid of and it contributes to fatigue in a variety of ways. First, it ramps up the production of reactive oxygen species (ROS) which creates oxidative stress and damages the cells in the body.

Second, it depletes adenosine triphosphate (ATP), an essential molecule that our cells use for energy, and alcohol also depletes vitamins which our bodies need to function properly.

Finally, alcohol increases inflammation throughout the body. All these negative side effects can contribute to fatigue and low energy.

You can easily replace alcoholic drinks with mocktails or zero-proof beverages .

9. Movement (but listen to your body).

Exercise has been a struggle for me for a long time. I am not one of those people who feel a burst of energy right after exercising.

I have found that what works best for me is to focus on movement rather than being upset if I don’t complete a whole exercise class.

When I listen to my body and adapt the movements accordingly, then I am able to avoid being sedentary all day, every day.

When I feel extra tired, I might just do some gardening or play with my dogs.

If I feel more energetic on a certain day, then I will do some ballet barre, stretch or do a bit of yoga, and do some brief abdominal and arm work.

Plus, I make sure to hydrate very well after I move my body to make sure I don’t crash.

Over time, exercise can help you have more overall energy because it helps oxygenate the tissues as well as deliver nutrients to them. Plus, exercise makes your body produce more mitochondria, which produce ATP.

ATP is what gives our cells the energy they need to perform their functions. Exercise can also help your heart become more efficient in pumping blood.

Lastly, regular movement can help you sleep better which can in turn help you have more energy during the day.

10. Make sure you are not deficient in vitamins and minerals.

When your body does not have sufficient vitamins and minerals, it does not have the necessary resources to perform all its many functions.

For example, vitamin A is necessary to create new cells, vitamin C helps the body absorb iron from the diet, vitamin K is essential for blood coagulation, and Carnitine helps the body use fatty acids to make energy.

Minerals such as Calcium, Potassium, and Zinc help the body make enzymes, maintain bone structure, and allow our neurons to fire and communicate with each other.

Vegetables are fantastic sources of many vitamins and minerals. For example, cabbage is rich in vitamin K and dark leafy greens contain a lot of iron.

Those are my top 10 hacks for increased energy! We are all bio-individual, so try each one out and see what works best for your body.

If you would like to improve your energy levels, click here to schedule your free, 1-hour session with me and lets get you on the road to your best, healthiest self!

https://longevity.stanford.edu/lifestyle/2023/08/17/more-sunlight-exposure-may-improve-sleep/

https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-93

https://health.clevelandclinic.org/natural-energy-boosters

https://health.cornell.edu/about/news/study-breaks-stress-busters

https://www.eatingwell.com/article/7930160/inflammation-fatigue-heres-what-to-do-about-it/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5932180/

https://www.uclahealth.org/news/article/what-are-adaptogens-and-should-you-be-taking-them

https://pmc.ncbi.nlm.nih.gov/articles/PMC6668865/

https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels

https://medlineplus.gov/ency/article/002399.htm

https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=ta3912