7 Steps to Increase Your Energy

woman on a yoga mat

Recently, I gave a talk to a lovely group of ladies in Greenwich about eating for energy. Once again I was struck by the comments that I was hearing about how many of us are just going through the motions but not feeling vibrant, alive or joyful because we are just so exhausted!

Aside from people coming to me because they want to lose weight or eat properly as they train for a marathon or other sports event, the most common complaint I hear is how people are fundamentally exhausted and don’t know why! Here are some comments that I have heard in my practice:

” I am tired and exhausted and collapse at the end of the day and don’t know why because I think I eat a fairly healthy diet.”

“I have to have a glass of wine at the end of the day to wind down and look forward to it all day!”

I am so tired by mid afternoon that I lash out at my kids.”

“I nibble at the kids’ dinners while I am making it and cleaning up. I know it’s not good for me to eat chicken nuggets but I am just so tired and can’t help myself.”

“I am so tired that after I m literally catatonic and just zone out watching tv. My poor husband!”

“I go to bed before 10 pm but still wake up feeling exhausted. I just have to have a cup of coffee before I am even civil!”

If we are living in a balanced way, this should not be our reality. We should go through our day excited and vibrant, sleep well, not need a glass of wine to wind down, and wake up refreshed and not in need of coffee. While many of us are feeling the burn out due to the unnatural demands we are placing on ourselves, there are many steps you can take to begin feeding yourself better to bolster your energy, well-being and health!

Step 1: Reduce/eliminate your intake of caffeine

Too much caffeine can lead to dehydration, blood sugar fluctuations, mood swings, heart palpitations, and insomnia as well as inhibiting calcium and other vital mineral absorption.

  • Suggestion: Try to gradually cut out caffeine altogether, but if have to have your coffee in the morning then limit it to 1-2 cups.

Step 2: Reduce/eliminate your sugar intake

Sugar addiction can create a spiral effect that will cause you to have mood swings, crave carbohydrates and sugar-laden foods, reach for caffeine to give you a boost and overall make bad food choices.

  • Suggestion: If you must use sweeteners then choose agave nectar, stevia, maple syrup, raw honey and brown rice syrup; for those who have sweet cravings add full fat Greek yogurt, sweet potatoes, carrots, beets or a bit of 70% dark chocolate to diet.

Step 3: Decrease/eliminate gluten from your diet

Gluten consumption can lead to bloating, dark circles under the eyes and exhaustion.

  • Suggestion: substitute gluten-free pasta for regular pasta, gluten-free bread and tortillas for regular bread and try to avoid eating gluten for a week and see how you feel!

Step 4: Decrease/eliminate dairy from your diet Similar to gluten, many people have dairy sensitivities and don’t even know it!

  • Suggestion: Subsitute dairy-free cheeses (my fave is Daiya because it melts like real cheese!) and coconut or almond based yogurts (So Delicious is what I buy) for your regular cheeses and yogurts and put almond or coconut milk on your cereal and in your coffee instead of regular milk!

Step 5: Drink more water!

Most Americans are chronically dehydrated, which can lead to exhaustion, constipation and also to binge eating.

  • Suggestion: Have a cup of water with lemon upon waking and then fill up a large bottle with filtered water and drink it throughout the day. Aim to drink at least 3 liters of water per day. I know that sounds like a lot but your body and skin will thank you!

Step 6: Get your dark, leafy greens in!

Greens are not only full of vitamins, nutrients, live enzymes and antioxidants but they also help to improve circulation, purify the blood and strengthen the immune system.

  • Suggestion: Have one big salad per day, serve a grilled or sautéed green at another meal and, if you can. start to drink green juice or smoothies! This one change will make a big impact!

Step 7: Get rid of the relationships and activities that drain you

Ok, this is totally self explanatory! We all know people that leave us feeling mentally exhausted or badly about ourselves. What about all of those commitments you make- lunches, school meetings, dinners out with the husband, volunteering on this committee and that… just writing it makes me exhausted!

  • Suggestions: Take time to evaluate what activities you enjoy doing and what people make you happy to be around. What (or who) is making you feel stressed, feel badly about yourself, or is taking away from your life? Don’t be afraid to set boundaries with people and learn to say “no.”


  • Jared
    February 3rd, 2015 at 8:22 pm



  • Chad
    February 5th, 2015 at 8:44 am


    tnx for info!…

  • Johnnie
    February 6th, 2015 at 1:12 pm



  • hector
    February 7th, 2015 at 8:17 am


    ñýíêñ çà èíôó….

  • Rex
    February 7th, 2015 at 8:50 am


    ñïñ çà èíôó!!…

  • Dwight
    February 7th, 2015 at 7:43 pm



  • darren
    February 8th, 2015 at 8:55 pm


    thank you!!…

  • Julian
    February 9th, 2015 at 5:00 pm


    thanks for information!…

  • vernon
    February 11th, 2015 at 5:28 am


    ñïàñèáî çà èíôó….

  • Tim
    February 11th, 2015 at 6:05 am


    thanks for information!!…

  • claude
    February 12th, 2015 at 1:30 am


    ñýíêñ çà èíôó!!…

  • juan
    February 13th, 2015 at 1:54 am



  • Jessie
    February 13th, 2015 at 2:32 am


    good info….

  • David
    February 13th, 2015 at 3:07 am


    ñïàñèáî çà èíôó….

  • charles
    February 13th, 2015 at 3:24 am



  • Ralph
    February 13th, 2015 at 5:00 am



  • Jessie
    February 13th, 2015 at 2:20 pm


    thank you!!…

  • bill
    February 13th, 2015 at 2:44 pm



  • john
    February 13th, 2015 at 3:13 pm


    thanks for information….

  • Theodore
    February 13th, 2015 at 10:58 pm


    thanks for information….

  • henry
    February 14th, 2015 at 11:36 am



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