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Marie-Pier Pitre-D'Iorio

B.Sc. Psychology | B.Sc. Psychologie      

Registered Dietitian | Diététiste Professionelle

9 tips to boost your ENERGY & sustain it all day💥

Updated: Dec 10, 2019


Can you imagine waking up feeling rested and energize? Having high energy all day and not getting that afternoon crash? Nowadays, people walk around with low/no energy, they go through the motion and have no drive do the things they actually want to do... (sounds familiar?) Therefore we crave more energy... this is why some companies make millions of dollars selling energy drinks and supplements.. but there is a better and healthier way to feel energized & I am here to help you!

Energy is one of my core value, I strive to think, eat, sleep and move in a way to give me the most energy to achieve my goals. Our brain is so powerful my friends, so let's use it to our advantage! Here are my top 9 tips (divided in 4 categories) on how to boost your energy levels.

NUTRITION

Of course, nutrition has a huge impact on your energy levels. Have you ever heard of ''food coma''? The lethargic feeling one has after consuming a large meal. Food is meant to fuel your body and energize you not leave you feeling sluggish and numb. On the other hand, lack of food will also slow you down and leave you feeling tired.. There needs to be a balance.

1. Avoid low-nutrient sugary foods

High sugar containing foods like candy, chocolate bars, pastries, milkshakes, donuts, etc. are an ''occasional'' food and should not be part of your day to day diet. They provide no nutrition value (a side for carbs) and are packed with simple sugars that elevate your blood sugar. Furthermore, there are some ''healthy'' options out there that have many hidden sugars like breakfast cereal, granola bars , ''energy bars'', some protein powders, pre-packaged snacks,... Be aware of how much simple sugar you are consuming and take note of your energy levels in the following hours.

2. Make sure you consume micronutrients

Micronutrients are nutrients (vitamins, minerals) that your body needs, in small quantity, in order to function properly. Deficiencies in micronutrient are among the causes of low energy and fatigue because they slow down the energy production inside the cells. The best way to consume these is by eating.... **DRUM ROLL PLEASE** vegetables, fruits and nuts! These foods are full of micronutrients that your body needs to thrive. Iron, magnesium, vitamin B, vitamin D are some key micronutrients to lookout for. (Check out my free e-book for the best sources of these nutrients)

3. Eat regularly

Have you ever experienced being hangry? (so hungry you get angry!) I certainly have. You can't focus on anything, your primal brain takes over and all you want to do is eat! Please do me a favour... don't put yourself in that situation! Eat small meals regularly throughout the day. This will keep your blood levels stable and keep your stomach satisfied.

4. Drink water

Stay hydrate. All day. EVERY DAY. Every cell in your body needs water to function and survive. Drinking water is extremely important in maintaining your energy levels,

SLEEP

5. Get 7-8.5 hours of sleep EVERYNIGHT

This is a no brainer... get sleep!! The amount and quality of sleep you get will directly affect your energy levels the following day. If you are running on no/low sleep you cannot expect to have high energy. Make sure to get your beauty sleep in every night!

Check out my other article : Back to basics to get the research on sleep.

6.Power nap

According to some studies napping improves heart function, hormonal maintenance, cell repair and improve memory. A 20 minute nap can restore your energy levels and give you more focus.

THOUGHTS/BELIEFS

Perspective is everything. Negativity will drag you down and take away your energy. It is important to take care of your mental health as much as your physical health.

7. Reduce stress & meditate

When you are stressed, your body is full of cortisol which puts you in a state of high alert. Being in this state is draining on your body. Moreover when stressed, you are likely overthinking and have negative thoughts. This is also exhausting! Fighting negative thoughts or going along with it takes A LOT of energy. Reducing the stress in your life will allow you to put your energy towards more meaningful tasks. I know, this is easy to say, but extremely hard to do. First step is to recognize the negative thoughts, acknowledge them but do not give them any power. Shift your energy towards positive thoughts. Meditation is a powerful way to be in the moment and let go of the unnecessary stress we hold on to.

8. Visualisation your goals

Visualise your goals and celebrate them! By celebrating I mean, physically celebrate them (dance, jump , clap, do push ups, scream, sing, etc.). You can trick your brain into being excited (how cool is that!!). When you physically celebrate your goals/dreams, you will feel an amazing energy flow through you as if your goals became a reality. Use that energy to propel yourself forward to actually achieving these goals.

EXERCICE

9. Move your body

Although this might be the last thing you want to do when you have have no energy moving your body will get your blood flow going, release endorphines and will make you feel energized. This can be a full out workout or just a simple 10 minute walk. As long as you are moving and changing your state, you will experience the benefits.

Implement these simple tips on the daily and watch your energy increase! I truly believe that energy is the key to success. I hope this will help you increase and sustain your energy so you can achieve your purpose! For more personalized tips that fits your lifestyle, contact me :)

-Marie-Pier

References

Thayer, R. E. (1987). Energy, tiredness, and tension effects of a sugar snack versus moderate exercise. Journal of Personality and Social Psychology, 52(1), 119-125.

Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome. Lancet. 1991 Mar 30;337(8744):757-60.

Moorkens G, Manuel Y et al. Magnesium deficit in a sample of the Belgium population presenting with chronic fatigue. Magnes Res 1997;10:329-337.

Kimberly A. Cote, MSc, PhD, Associate Professor, Psychology Department, Director, Brock Sleep Research Laboratory, Brock University, St. Catharines, Ontario, L2S 3A1, Canada.


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