Feeling like you have very little energy? Having a hard time getting up in the morning? Experiencing an afternoon slump? Not having the capacity to add in more fun because daily tasks and work drain the heck out of you?
Today we’re talking about why that could be—and tips to start increasing your energy and capacity each day.
Why Do I Have Little to No Energy?
In my experience working with exhausted clients, there are a few common culprits:
- Not eating enough
- Riding blood sugar roller coasters
- Lacking quality sleep
- Meals that aren’t nourishing enough
- Major mineral depletion
- Circadian rhythm disruption
- Lack of regular movement
- A tapped-out nervous system / prolonged stress (mental, emotional, and/or physical)
- Little to no enjoyment in everyday life
- And/or something deeper that really requires lab testing
Sorry/not sorry if you feel called out by that list.
Unfortunately, energy levels won’t improve if we don’t address the items above. As a mom, I understand there are seasons where you don’t have control over everything (hello first year of motherhood and waking up 10x a night!).
That said, there are still plenty of things you do have control over—even in those seasons.
My Daily Checklist for Increasing Your Energy
1. Consume Enough Food
Sounds basic. Sounds simple. Yet you wouldn’t believe how many women are under-eating.
Gone are the days of surviving on 1200 calories. If you want energy, you need to eat more of what actually gives you energy.
2. Pair Your Food & Prioritize Protein
I’ll say it to my grave: eat. enough. protein.
Pairing meals with adequate protein helps prevent blood sugar fluctuations that cause energy crashes.
3. Get 7–9 Hours of Quality Sleep
If you can, get militant about your sleep routine:
- Go to bed around the same time each night
- Create a consistent, relaxing evening routine
- Minimize screens
- Keep your bedroom cool, dark, and calming
- Give yourself an extra 30–60 minutes in bed to wind down
Consistency here makes a huge difference.
4. Drink Minerals Daily
Minerals are huge for energy. If you experience an afternoon slump, try adding a mineral drink around 1–2pm.
5. Prioritize Light Exposure
Get your eyeballs into natural light first thing in the morning.
Step outside without glasses or contacts and let your eyes take in morning light. If possible, repeat this in the afternoon and early evening. This supports circadian rhythm, thyroid function, and overall energy.
6. Add in Daily Movement
This doesn’t need to be intense.
Think:
- A 5–10 minute walk
- Stretching
- Weight lifting
- Gentle movement you can do consistently
If energy is low, lower-impact options are often best.
7. Do Something for Fun Every. Single. Day.
Even just 5 minutes.
Think about:
- What sparks creativity
- What makes you laugh
- What brings you joy
Examples:
- Reading for fun
- Painting, drawing, or coloring
- Creating new recipes
- Listening to audiobooks
- Sitting in the sun
- Gardening
- Spending time with loved ones
- Calling a friend
When your energy improves, your capacity increases. You can show up as a more present, focused, and nourished mom, wife, and friend.
When to Dig Deeper
If you’re already doing the above consistently and you’re not in a high-stress season, there may be an underlying reason for your low energy.
This is where lab testing can be incredibly helpful. Basic bloodwork, mineral testing (HTMA), and DUTCH (hormone) testing are especially useful for uncovering root causes of fatigue.
I offer all of these tests to my 1:1 clients to get to the bottom of symptoms.
If that sounds like you and you want to know more, book a free consult call with me!
- Kylie
