Whenever I chat with clients or hear conversations out and about, most of our daily habits involve a quest for more energy! 

Find me someone who doesn’t want more energy?! Hi, me too!

Sustainable Energy Can Be Your Normal, With Time + Support

For as long as I can remember, I’ve struggled with consistent energy. 

Over the past 2 years as I have really focused on nervous system balance and found joy in small habits that make a big difference—despite more demands, my energy is consistent and stable. The fear of future fatigue isn’t top of mind anymore.

Your body is pretty darn capable! Your body wants to have energy. Your body wants to feel balanced, it just needs the right support. Feeling tired or frazzled is a signal, symptoms are signals.

With the right habits and additions, energy is possible. Believe that energy and vibrancy is possible for YOU.

Small Habits That Increase Energy and Focus—Even on Busy Days

The goal of holistic nutrition isn’t to avoid all the stressors, nor would that be possible, but to shift your body into a place of capacity to handle the curveballs with more ease. 

Healthy habits keep your energy sustainable so that you can ‘bounce forward.’ I find that when I get a terrible night’s sleep or wake up helping sick kids or just have a stressful day, I can bounce forward without it impacting me all that much.

How beautiful is that?!

Want Energy Without Caffeine? Start with Your Why

Daily habits and rhythms to me are less about the check in the box and more about how I choose to show up for myself—which dominos into every other aspect of my family, my health, my job and my responsibilities. 

Habits are easy (well… easier) when there’s motivation! For me, waking up before the kids at 5:30 am is “easy” because I am motivated by the benefits—calmer, more energized, easing into my day with quiet rather than chaos, starting the day on my terms.

Why do you want more natural vitality?

With each of my nutrition clients, they usually (beautifully and sincerely) volunteer information like, “I want to stop snapping at my kids” OR “I want to have energy for my family”.

There’s always motivation behind our decisions. 

Take some time to understand your root cause desires and motivations. This will carry you forward with consistency and success!

How I Cultivate Real Simple Energy with Everyday Wellness Habits

Something physical, something nourishing, something energizing, something fun, something realistic. Plug and play depending on what you need in-the-moment and watch your habits grow!

01. Facial Ice Bath

More energizing than a cup of coffee, this is an instant perk-me-up! 

Fill up a shallow bowl with lots of ice and water and plunge your face into it for about 10-15 seconds at a time or as long as you can handle. Repeat this 4-5x.

The cold water activates your nervous system to produce noradrenaline, a neurotransmitter responsible for energy and mental alertness. Cold water therapy triggers the release of endorphins, our feel good hormones, which greatly reduce stress and pain signals and promote feelings of calm, security and peace. The cold stimulates circulation, blood flow and oxygen which boosts natural vitality. What’s not to love?

[Watch] How to Do a Facial Ice Bath >

02. Start a consistent botanical CBD routine.

This has been the biggest difference maker in promoting my very sustainable energy despite the high demands of life, emotional regulation and deep sleep!

We often experience ‘low energy’ because our body and brain are prioritizing life sustaining functions like breathing and keeping your heart beating rather than physical and mental energy OR emotional regulation.

CBD directly impacts the central nervous system—if your nervous system is in a state of stress (fight or flight) or fear, all the best healthy living strategies will not be as effective. CBD shifts the body and brain into a place of safety, energy and capacity. 

You’ll be amazed at your capacity to gently ride the waves of life with ease.

My favorite, high quality organic CBD—BUY ONE GET ONE bundle.

03. Electrolytes before coffee.

Minerals are the spark plugs, the cell’s energy source! Cellular energy converts to energy for you to tackle life! I’m not going to sit here and tell you never to drink caffeine, but drinking electrolytes first can give you natural vitality, hydration and stamina and decrease your need or want for caffeine. 

Try it and report back!

My favorite, nature + homemade tasting electrolytes.

04. Get dressed and ready for the day.

This isn’t about how I look for others, but rather how I show up for myself!

I’ve found that when I take a few minutes to get dressed + ready for the day, I feel more patient, energized and productive all day long! Choosing clothing that aligns with our intentions for the day can dramatically improve energy levels. And science agrees.

According to Forbes…

“The way you dress might have the power to shift your energy and set the tone for how you engage with the world. Think about the difference between staying in pajamas all day versus putting on a more structured outfit—you’d instinctively carry yourself differently. The concept of ‘dopamine dressing,’ popularized by fashion psychologist Dr. Dawnn Karen, explores this link between clothing and emotional well-being.”

Explore my comfortable, sustainable wardrobe favs.

05. Power nap, but make it short.

A powerful tool to give you a boost when you need it most. Keep your nap short—any longer than 15-20 minutes can leave you very groggy!

Power naps, even in the afternoon, are unlikely to interfere with nighttime sleep which is always the best quality sleep.

* I love to lay flat on the ground OR on my acupressure mat for the best powernap as this quickly shifts your body into rest mode. Truly a worth-it investment—use code flourish for 10% off.

If you can’t nap, even just closing your eyes for 5 minutes in the car and putting aside any distractions can be life-giving! Always drink a big glass of chilled electrolytes after a power nap to refresh and energize even more.

06. Exercise to bring out the best in you.

When you exercise, your muscles contract and produce myokines, also known as ‘hope molecules.’ This boosts dopamine and counter balances cortisol so you feel more calm, happy and rational rather than frazzled or anxious.

According to studies, consistent exercise can be 1.5 times more effective than medication. 

I know I workout to bring out the best in me—the best mom, the most focused nutritionist and to just feel my best self physically and mentally. When I almost convince myself I don’t have the time, I remember I am a better, more patient, more joyful version of myself when I get in a run or workout! 

A few practical ways to make it happen, no you don’t have to wake up early (but you can)…

• Walk and walk often. If you have little kids, take the ‘secret way’ home from the park to get in a longer walk. Get up from your office chair and walk in 5 minute sprints.
• Do squats in the park with your kids as they are swinging OR do squats before showering. Something is always better than nothing.
• Use childcare at the gym—I don’t always love this option as I don’t love our childcare, but I go back to my motivation. Mentally I will be SO much better, so it’s always worth it.
• On the rare occasion my husband can pick up the kids from school, he drops me off at the gym on the way, picks them up and then me on the way home. It’s a short workout but done is better than none.
• Use a TV workout—I love HIIT style workouts on the Apple TV, they are the best and so invigorating, Melissa Wood for pilates and a calmer flow or Form for strengthening.

07. Eat a smaller, protein heavy lunch.

Often in the afternoon our energy crashes, then we reach for quick fuel, looking at your coffee and cookies, to infuse a false sense of energy into our day. 

Skipping lunch entirely could result in binge eating later in the evening or lack of enough calories to promote deep sleep. So, it’s all in fine balance and finding what works for you.

If your afternoon energy takes a dip, consider a smaller sized meal that is rich in protein. 

• Charcuterie style plate
• Best ever chocolate protein milkshake
• Tuna/chicken salad with veggies and crackers
• Protein packed yogurt + granola bowl

* Avoid the sandwiches or bigger style plates. I personally do really well with veggies and protein at lunch and find that I don’t have cravings in the afternoon and am actually hungry for dinner!

This approach may not work for everyone but approach your eating rhythms with curiosity—as long as you are eating enough food and not skimping, it’s ok to get curious!

08. Focus fully on ONE task or event at a time. 

One of the biggest lies to women? Multitasking will solve your problems and help you get more done! 

Truth: Multitasking isn’t real, it’s really just task shifting which drains your mental and physical energy.

Fully accomplishing a task is an instant dopamine hit and directly decreases stress hormones and calms anxious thoughts. You know how good it feels to check something off your list?! 

When you actually accomplish what is on your to-do list, you enter the rest of your day with energy, presence, confidence and patience. Instead of putting 8-10 things on your list, (ugh hi it’s me!) and dealing with the rollercoaster of guilt and stress that follows because you feel mentally scattered, put 2 tasks on your list. Yes, there will always be more to get done, but fully accomplishing something quickly calms overwhelm sets your mental clarity up for success. 

Try this is if you are having difficulty focusing, staying present, impatient or completing a task.

09. Address the root cause of WHY you are so tired.

Symptoms are signals. There’s always a reason for why you are tired and worn out, don’t ignore that!

Maybe you are tired because your schedule is crammed too full.

Maybe you are tired because you are nutritionally depleted.

Maybe you are tired because you are in a difficult season.

Maybe you are tired because no matter what you try, you just can’t sleep well at night.

Your body is signaling, are you listening?

Especially if your latest labs are “in range” OR you feel like you are “doing all the right things and eating all the right foods” but still struggling, I would highly recommend running a HTMA test! Blood work could show us that “everything is in range” but HTMA could reveal “oh that’s the reason for your symptoms”. I see this with every test I run for clients, they have SO many lightbulb moments and often tell me, “I’ve seen multiple specialists who couldn’t figure this out and you quickly pinpointed it.”

It’s cost effective and non-invasive. That way we can give your body exactly what it needs rather than blindly throwing suggestions around hoping they will stick.

Get your cost effective HTMA test + personalized protocol >

10. Wake up earlier to carve out a peaceful morning moment.

Wait, I’m tired and you are telling me to wake up earlier?! YES and NO. If you are in a season of major depletion and needing more sleep, pregnancy and postpartum come to mind, sleep is always the answer.

BUT…if you feel frazzled and overwhelmed, having a quiet, slow start to your day, even if it’s only a few minutes can drastically improve your natural vitality and mental outlook for the rest of the day.

My morning routine is my way of saying “this is how I am choosing to show up today.

My morning routine, like life, is ever evolving and changing depending on the season, but I like to stick with a few non-negotiables.

• Wake up before the kids, even if only a few minutes. This starts the day on my timeline rather than the demands of tiny humans in the morning. More patience, more calm.
• Light a candle + enjoy some hot coffee with lots of cream.
• Time in prayer and my Bible. LOVE this prayer journal and this Breath as Prayer book.
• CBD. Always. 
• Breakfast + nourishment for the whole family.

Check out my energizing and calming morning flow

FAQs

• How can I boost my natural vitality without relying on caffeine? To boost energy without caffeine, focus on small, consistent habits such as staying hydrated with electrolytes, incorporating a calm morning routine, and using techniques like facial ice baths. These habits support your nervous system and promote sustainable energy.
• What are some realistic healthy habits for people with busy lives to increase energy? Busy people can benefit from energy-boosting habits such as starting the day with a calm morning routine, prioritizing protein-rich meals, and incorporating short power naps. Small actions like these can make a big difference in maintaining energy throughout the day.
• Can exercise help me feel more energized without caffeine? Yes! Exercise, particularly short bursts like walking or squats, can boost energy by releasing “hope molecules” that promote calm and improve focus. Even a few minutes of movement can energize you and improve your mood.
• How do facial ice baths increase energy? Facial ice baths stimulate your nervous system, increasing blood flow, oxygen, and endorphins. This natural technique activates energy pathways and helps promote both mental clarity and a sense of calm.
• Why is a calm morning routine important for maintaining energy throughout the day? A calm morning routine sets the tone for the rest of the day, giving you a sense of control and peace before the demands of the day begin. By waking up early, engaging in mindful activities like prayer or journaling, and nourishing your body, you can experience sustained energy and focus.