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6 Ways To Naturally Support Energy

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by: Brigid Titgemeier MS, RDN, LD, IFNCP  |  April 1, 2024

It is not normal to feel tired all the time. It's not normal to have difficulty getting out of bed. BUT there is so much you can do when it comes to nutrition & lifestyle to support having greater & more consistent energy throughout the day. On my YouTube channel, I shared my top 6 tips to promote more stable, consistent energy. Let's break it down here!

First, Let's Shift Our Mindset

Instead of focusing on what foods to limit to reach a health goal, let's reframe things. We want to hone in on what foods to include & what behaviors to practice in order to fuel & energize you. We have 37 trillion cells in our bodies and they need quality ingredients in order to perform optimally. You may have heard of mitochondria before - they are compartments within cells often referred to as the powerhouse of the cells. Their purpose is to create energy. Let's talk through how nutrition & lifestyle can support our mitochondria in most optimally producing energy!

How To Naturally Support Your Energy

Maintain Balanced Blood Sugar Throughout The Day

Aim to include protein, fiber and fat in meals and snacks. When we eat a carbohydrate-heavy meal without much else (let's say a sandwich with 2 slices of bread + bag of chips), blood sugar quickly rises and then plummets. When it plummets, about an hour later, you'll feel really tired. I like to explain it as 'swimming through mud within your brain'; in other words, you're not firing in the way you want to be to process things cognitively. Of course, the brain does need glucose but when we have too much, it can lead to fatigue. You can have the exact same amount of calories but experience very different glucose responses, depending on what that meal consists of. For example, a meal of veggies, avocado and eggs is going to have a very different response than that of toast, peanut butter and OJ (see minute 5 for my glucose responses!). The former will lead to a much more stable blood sugar response, promoting more sustained, stable energy!

*If you're looking for more blood sugar balancing recipes and education, join us in our next Blood Sugar Reset, kicking off on April 8th!

Eat More Nutrient-Dense Foods

Your body needs to convert fat, carbs & protein into energy and it is the micronutrients (vitamins, minerals) that are required to make that happen. Some of these include B vitamins, magnesium and CoQ10. Foods rich in these micronutrients include pumpkin seeds, chia seeds, organic chicken and other quality animal meat, broccoli & spinach. Focus on getting in more nutrients in the foods you're eating.


Dehydration is not only the fastest way to develop premature wrinkles, but also one of the fastest ways to feel tired! Aim for half of your body weight in fluid ounces - so let's say you weight 140lb. Then, aim for 70oz of water. Try to choose filtered water and include electrolytes so you can truly hydrate your body. If you drink lots of water but don't have enough electrolytes, it's difficult for your cells to take in that fluid and appropriately hydrate.

Prioritize A Regular Sleep Routine

Practice sleep hygiene. A few of our favorite tips are

  • Stay consistent with the time you go to bed & wake up. This will help support your circadian rhythm, which positively impacts hormonal health. It will also help you get into a deeper stage of sleep.
  • Avoid blue light for at least 1 hour before bed. For me, there are times I'm working at night so I'll put on blue light blocking glasses to still support my sleep that night.
  • Stick to caffeine-free after 1 or 2PM. Caffeine can stay in your body for a long time, having a negative impact on sleep if consumed too late in the day. During the second half of your day, opt for caffeine-free options like a flavored sparkling water or decaffeinated tea instead!

Incorporate Regular Movement Into Your Day

Take note of where you are and elevate from there. So if right now, you're walking about 2,000 steps per day; aim for 4,000 steps per day. If you're not wearing a tracker, block out 20 minutes in the morning and 20 minutes in the afternoon to walk. This is so important for mitochondrial health.

Deep Breathing

Taking deep breaths throughout the day is so key for energy. Many of us engage in shallow breathing, which is breathing into the chest instead of all the way down into the belly. This promotes an overstimulated state that can make you feel super tired. Aim to practice deep breathing a few times daily. Breathe deeply into the belly, so you can activate the parasympathetic - or rest and digest. The amazing thing is you can activate the parasympathetic state anytime throughout the day. If you're feeling overwhelmed with starting something like meditation or yoga to reduce stress, try deep breathing. It's a great place to start!

* Join us in our next Blood Sugar Reset program, kicking off on April 8th! For just $9.99 (that's $1/day), you'll receive 10 days of meal plans with delicious blood sugar balancing recipes created by our team of dietitians + daily live calls with our team (they're recorded too!), an incredibly supportive community and more! Can't wait to see you there!

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