More Energy? Or Just More Consistent Energy?

We’ve all experienced those mid-afternoon slumps or moments where we feel too drained to get anything done. Often, our busy schedules and poor lifestyle choices contribute to these energy dips, making it hard to stay focused and productive throughout the day. But do we even need to be powering at 100% every single moment of the day? I would argue that it's normal to have ebbs and flows of energy throughout the day, but not those high-highs and low-lows, akin to a sugar-crash.

My clients always ask for more energy. It's not really about getting them so hyped up that they're bouncing off the walls, rather I would like to see them feel energized to complete all the things they want to, without those big crashes.

Good news! Consistent energy is achievable with the right combination of healthy habits, natural remedies, and dietary tweaks. Let’s explore how you can make lasting changes to maintain balanced energy levels, avoid crashes, and feel your best all day long.

1. Start Your Day Right: The Power of a Morning Routine

The way you begin your day can set the tone for how your energy flows. A solid morning routine is crucial for starting your day with vitality. It doesn't have to be elaborate, but certain elements can make a big difference:

• Hydration: After a night of sleep, your body is dehydrated, which can lead to fatigue. Begin your day with a large glass of water, preferably with a squeeze of lemon for added vitamin C and hydration.

  
  

• Move Your Body: Incorporating light exercise, such as a brisk walk, yoga, swimming or stretching, can get your blood flowing and help wake you up. Physical activity releases endorphins that boost mood and energy.

  
  

• Mindful Practice: Take 5–10 minutes for mindfulness or meditation to set your mental focus. A calm mind leads to greater productivity and sustained energy later on. Guess what? Moving your body forces you to be mindful - so really, it's a two for one!

  
  

2. Eat for Lasting Energy: The Power of a Balanced Diet

What you eat—and when you eat it—has a profound effect on your energy levels. A healthful, balanced diet that avoids spikes and crashes in blood sugar is essential. Again, starting your day right can impact your food choices hugely during the day. For example, have a coffee first thing and skipping food often leaves my clients starving by mid-morning or lunch, where they make quick and often unhealthy food choices, out of desperation. Try these instead:

• Protein-Rich Breakfast: A breakfast rich in protein and healthy fats helps to stabilise blood sugar and keep you fuller for longer. Try eggs, avocado on wholegrain toast, or Greek yoghurt with nuts and seeds. Protein helps with energy production, while fats provide slow-burning fuel.

  
  

• Complex Carbohydrates: Opt for complex carbs like oats, sweet potatoes, and quinoa, which release energy slowly, avoiding the quick spike and crash of simple carbohydrates. Pair these with fibre-rich vegetables to ensure sustained energy.

  
  

• Snacks for Steady Energy: Avoid sugary snacks and opt for those that provide a good balance of protein and fibre. Examples include apple slices with almond butter, hummus with veggie sticks, or a handful of nuts and seeds.

  
  

• Stay Hydrated: Dehydration is one of the most common causes of fatigue. Aim to drink water consistently throughout the day. Herbal teas like green tea, which contains a moderate amount of caffeine, or peppermint tea, can also boost alertness without the jitters. If I'm feeling snacky in the afternoon but don't want to ruin dinner, I make a quick smoothie with dates, peanut butter, banana, cacao powder, chia seeds, ice and milk - fibre, protein, fats and hydration!

3. Balance Blood Sugar Levels

Fluctuations in blood sugar can leave you feeling tired and irritable. Blood sugar stability is essential for consistent energy throughout the day.

• Avoid Refined Sugars: Foods high in sugar and refined carbs, such as white bread, pastries, and sweets, cause a rapid increase in blood sugar followed by a crash. This can leave you feeling sluggish. Opt for whole foods like vegetables, wholegrains, and legumes that have a lower glycaemic index and help maintain stable blood sugar.

  
  

• Regular Meals: Eat small, balanced meals every 3–4 hours to maintain energy levels and avoid blood sugar dips. Skipping meals or going too long without eating can result in low blood sugar, which leads to fatigue, dizziness, and irritability.

4. Use Natural Remedies to Enhance Energy

Nature offers plenty of remedies to support energy levels without relying on stimulants like caffeine or sugary drinks.

• Adaptogenic Herbs: Herbs like ashwagandha, rhodiola, and ginseng are known for their ability to help the body cope with stress and improve energy balance. Adaptogens help regulate the body's response to physical, emotional, and mental stress, which can otherwise deplete energy. Be careful with herbs, as they can interact with medication or other supplements - seek advice.

• Magnesium: This mineral is essential for energy production. Foods rich in magnesium include dark leafy greens, nuts, seeds, and whole grains. Alternatively, a magnesium supplement can help reduce fatigue, especially if you're deficient. Seek advice here too!

• B-Vitamins: The B-vitamins, especially B12 and B6, play a vital role in energy metabolism. Ensure you're getting enough through your diet, particularly if you're vegetarian or vegan, as these nutrients are primarily found in animal products, grains and vegetables.

• Essential Oils: Certain essential oils can provide an instant boost in energy and focus. Peppermint or citrus oil, for example, can enhance alertness and help improve concentration. A drop on your wrist or in a diffuser can do wonders during a slump.

5. Prioritise Rest and Sleep

No matter how healthy your diet or lifestyle is, nothing can replace the need for quality sleep. Adequate rest is non-negotiable for sustained energy levels.

• Quality Over Quantity: While the standard recommendation is 7–9 hours of sleep per night, the quality of that sleep is just as important as the duration. Less, but solid, sleep is better than long, broken sleep! Ensure your bedroom is dark, quiet, and cool to promote restful sleep.

• Wind Down Properly: Create an evening routine to wind down at least 30 minutes before bed. This could include reading, taking a warm bath, or practising relaxation techniques. Avoid screens, as the blue light emitted by phones and computers can interfere with the production of melatonin, the sleep hormone. This goes for house lighting too - lamps with medium, warm wattage are the way to go.

• Naps with Caution: A short 10–20 minute nap in the early afternoon can refresh your energy levels, but avoid napping too late in the day, as it may affect your nighttime sleep.

6. Stay Active Throughout the Day

While a morning workout is great, staying active throughout the day can help maintain energy levels. If you work a desk job, try to get up every hour to stretch, take a short walk, or do some light stretching exercises. This keeps circulation going and prevents the lethargy that comes from sitting for long periods. Smart watches, or calendar apps are great for setting reminders to move.

Managing consistent energy levels requires a combination of healthy lifestyle practices, a balanced diet, natural remedies, and proper sleep. By making small but meaningful changes, you can avoid the highs and lows of fluctuating energy, maintain focus, and enjoy sustained vitality throughout your day. Start with one or two of these suggestions, and over time, you'll see a noticeable improvement in how energised you feel—naturally!