I used to believe that time was the ultimate limiting resource. Like I could accomplish anything I wanted if only I had unlimited time. But that’s actually not true. The ultimate limiting resource?

Energy

Feeling tired + burned out all the time is one of the most common complaints I see, especially from women and moms. And it’s true, many of our 21st century lives are packed to the brim and allow little time for true rest and recharge.

However…

What if I told you that energy is a cellular process in the body dictated by hormones?

What if I told you that the food that you eat (or don’t eat) can dramatically impact that process?

Now, there is lots of foundational advice that you have probably heard before. “Get more sleep”…“Drink enough water”…“Exercise every day”…Those things play a part to be sure. But chances are, you’ve already tried them. OR the realities of your life make all that very difficult. Either way, don’t worry, friend- your food plays a huge role as well!

If you’re ready to reclaim your energy and vitality…read on.

any products linked are my own personal recommendations and are not sponsored or affiliated

eat enough food

In our diet-crazed culture, many women are actually not eating enough. Yup, you read that right! When we don’t eat enough overall, or have long periods of fasting throughout the day (whether intentionally or accidentally), the cellular cycle that creates energy slows down. Eating too few calories overall also results in nutrient deficiencies (which in turn impacts the way our hormones work) and imbalanced blood sugar.

I can’t (or won’t) give you an exact caloric goal, because everyone has slightly different needs based on genetics, environment, and activity level (plus counting calories is 👎), but I can tell you than 1200 calories is not enough (unless you are a 4 year old). If you’re tired all the time, chances are that you need to eat more overall or more frequently, especially focusing on good quality fats and proteins.

be caffeine conscious

Don’t panic! I’m not here to take your coffee away. There are ways to enjoy your caffeine without negatively impacting your hormones or energy…but it takes some intentionality.

Enjoy your coffee with or after a meal, rather than on an empty stomach. Caffeine (especially coffee) stimulates a cortisol response, which in turn raises our blood sugar. It’s better to start your day with water and breakfast, then move on to some caffeine.
Add some protein or fat to your coffee. Examples include collagen peptides power, canned coconut milk, MCT oil, or full-fat organic cream. This will stabilize the blood sugar response and can help with the energy crash later on.
Switch to matcha, which is a concentrated green tea leaf that is very rich in antioxidants and offers lots of health benefits. The caffeine from matcha is more slow-burning and steady, which leads to more consistent energy throughout the day. Here is my iced matcha latte recipe!
Try adaptogenic coffee blends. Adaptogens are a class of herbs that help the body adapt to stress and supports healthy energy levels. Some brilliant companies have created coffee + adaptogen blends, which is a great option for someone who is not ready to give up their joe quite yet. You can also go the coffee-replacement route, with adaptogenic blends designed to mimic the taste + experience of coffee, with none of the negative side effects.

boost your electrolytes

Minerals are an essential part of metabolic reactions and help nutrients to move in and out of cells. All minerals are important, but electrolytes in particular are a key part of the energy cycle. Electrolytes are a category of minerals that includes sodium, calcium, potassium, chloride, phosphate, and magnesium. Here are some easy ways to boost electrolytes in the body:

Eat more mineral-rich foods such as leafy greens, nuts + seeds, cruciferous veggies, eggs, avocados, cocoa, and beans.
Add mineral drops to your water
Add electrolyte powder to your water once a day. Be sure to choose one with high-quality ingredients and no added sugar (no, gatorade doesn’t count).

EAT MORE PROTEIN

It’s now becoming clear that our old protein recommendations, especially for women, are less than optimal. Many people need more protein than they think! Quality is key here- not all protein is created equal. But consuming enough high-quality protein provides the amino acids necessary for metabolic reactions. Start here to figure out how much + which types of protein to eat.

Balance your blood sugar

Low blood sugar is a common cause of low energy (see “eat enough food” and “eat more protein” above), but imbalanced or high blood sugar can also cause energy issues. The key here is to keep our blood sugar as stable as we can so that we have enough fuel to keep going, but not an excess of glucose circulating in the blood. Here is a quick guide to learn how to make that happen!

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5 Ways to Boost Your Energy