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 + tips to start increasing your energy AND capacity each day! 

Why do I have little to no energy?

In my experience working with clients that come in feeling exhausted, there are a few common culprits. 

• Not eating enough

• Riding blood sugar roller coasters

• Lacking quality sleep

• Meals aren’t quite nourishing enough

• Major mineral depletion

• Circadian rhythm is off

• Lacking regular movement

• Nervous system is tapped out/prolonged stress (mental, emotional, and/or physical)

• Little to no enjoyment in their everyday lives

• And/or something deeper going on that we can really only get answers to with 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 listed above. As a mom, I understand there are certainly seasons of life where we don’t control over some of these factors. Hello first year of motherhood and waking up 10x a night! 

That being said, there are still plenty of things you do have control over during these 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 undereating. Gone are the days of eating only 1200 calories. If you want to have energy, you need to eat more of what GIVES you energy! 

2. Pair your food and focus on protein

I’ll say it to my grave, eat, enough, protein! This will help out with blood sugar fluctuations that cause dips in energy. 

3. 7-9 hours of quality sleep

Get militant about your sleep schedule (if you can!) Go to bed at around the same time every day, have a consistent, relaxing evening routine, minimize screens, keep a cool, dark, relaxing environment in your bedroom, and allow yourself enough time to sleep. Give yourself an extra 30 minutes-1 hour in the bed to allow for that wind-down time. This will go a long way in improving your energy. Consistency is key here! 

4. Mineral drink daily!

Boy oh boy do minerals help with energy. If you are experiencing an afternoon slump, try adding in a mineral drink around 1-2pm. 

5. Light exposure

Get your eyeballs into light first thing in the morning. Step outside without glasses or contacts and let your eyes take in the morning light. Do this again in the afternoon and in the early evening if you can. It helps to regulate circadian rhythm, thyroid function, and so much more. 

6. Add in daily movement

This could be a 5-10 minute walk, stretching, weight lifting, anything that you can do consistently each day. Depending on how low energy you are, you might opt for more low impact activities. 

7. Add in something for FUN every. single. day.

This can be 5 minutes of fun & joy. Think about how you express your creativity, what makes you laugh, what brings a smile to your face. Do 1 thing each day that lights you up! A few examples could be reading for FUN, painting, drawing, adult coloring books, creating new recipes, listening to audiobooks, basking in the sun, gardening, spending time with loved ones, & calling a friend. 

This might sound like a lot to start, especially if you’re in a place of high depletion and very low energy. However, these are the things that will give you more energy. When your energy is better, your capacity is higher. You can show up as a more present, focused, and nourished mom, wife, & friend. 

Lastly, if you find you are already doing the above on a regular basis & are not in a season of high stress, there could be something underlying going on as to why your energy is so low. I love lab testing for this exact reason, to get to the root cause of symptoms and heal your body. Basic bloodwork, mineral testing (HTMA), and DUTCH (hormone) tests can be particularly helpful when it comes to energy. I offer all these tests to my 1:1 clients to get to the bottom of their symptoms. If that sounds like you and you want to know more, book a free consult call with me!