by Feeling Great | Energy/Fatigue
Reignite Your Spark: Overcome Exhaustion and Overwhelm
Feeling Drained? Here’s How to Restore Your Energy
Do you often feel exhausted, unmotivated, or simply burned out? If so, you’re not alone. Many people struggle with low energy, relying on caffeine, sugar, or carbs just to make it through the day.
But here’s the truth—you don’t have to live this way. As a naturopath, pharmacist, and life coach, I help people every day who feel exactly like this. The good news? With the right approach, you can reclaim your energy, vitality, and zest for life.
Reignite Your Spark – What’s Draining Your Energy? Find the Root Cause
Low energy isn’t just about feeling tired—it’s often a symptom of deeper imbalances. To restore vitality, I assess key areas, including:
- Eating habits – Are you getting enough nutrients?
- Sleep quality – Is poor sleep sabotaging your energy?
- Stress levels – How well is your body managing daily pressures?
- Gut health – Is inflammation or imbalance draining you?
- Hormonal balance – Are shifts in hormones causing fatigue?
When we identify the underlying causes and make small but effective changes, the results can be life-changing.
Lisa’s Story: From Exhausted to Energized
Lisa, 44, felt completely drained. No matter what she tried, she couldn’t lose weight, her digestion was off, and her energy was at an all-time low. Frustrated and stuck, she reached out for help.
Her Personalized Treatment Plan
🔬 Comprehensive Blood Tests – Revealed low iron, B12, and hormone imbalances
🥗 Gut & Liver Reset – Improved digestion and reduced inflammation
🌿 Diet Adjustments – Eliminated food intolerances and focused on nutrient-dense meals
💆♀️ Lifestyle Shifts – Hydration, deep breathing, and stress management techniques
The Results? Life-Changing!
- Energy restored – No more relying on coffee or sugar
- No more bloating, PMS, or cravings – Balanced hormones made a huge difference
- Better sleep and focus – Waking up refreshed instead of exhausted
- Lost 5kg and regained strength – Exercise became enjoyable again
Lisa finally got her spark back, and so can you!
Ready to Feel Amazing Again? Let’s Get Started!
Your health and happiness matter. You only get one body—why not make the most of it? With the right guidance, you can feel energized, clear-headed, and in control of your health.
✨ Is it time to bring back your spark? ✨
Talking about spark? Read Lack of Energy Always Tired? 4 Ways To Thrive and share with us your thoughts!
Click Here to book your online or in-person consultation today. Appointments are available via Teams or WhatsApp.
💜 Julie xx
Naturopath | Life Coach | Pharmacist
📍 Feeling Great Naturopath
by Feeling Great | Energy/Fatigue, Mental Wellbeing
Are You Suffering from Sensory Overload?
Sensory Overload – Is Your Mind Constantly Busy?
Sensory Overload? Think about your day so far. How much of it was spent in true silence? No background music, no conversations, no endless mental chatter, and no constant stream of podcasts or social media scrolling. When was the last time you simply stood still, felt the wind on your face, and fully appreciated the present moment—without distractions or judgment?
For most people, it’s been far too long. In today’s world, the moment our alarm rings, we dive straight into stimulation—checking notifications, listening to music, watching videos, and consuming content all day long. Sound familiar?
This constant bombardment of noise creates sensory overload, leaving us feeling anxious, stressed, and mentally drained. However, science shows that embracing silence can boost brain function, reduce stress, and improve overall well-being.
Let’s explore how quiet moments can transform your mind and body.
What Is Sensory Overload & How Does It Affect You?
Your brain processes a staggering amount of information every second. When bombarded with continuous stimulation—whether from screens, conversations, or background noise—your nervous system struggles to keep up. This can lead to:
- Increased stress and anxiety
- Higher blood pressure and tension
- Weakened concentration and memory
- Reduced sleep quality
The Science Behind Silence
Studies reveal that just two minutes of silence can:
- Lower blood pressure
- Improve brain circulation
- Reduce anxiety levels
- Enhance sleep patterns
Think of your brain like a computer. When too many applications run at once, everything slows down. But when you close unnecessary tabs, your system runs faster, smoother, and more efficiently.
It’s time to press reset and give your mind the break it deserves.
How to Embrace Quiet Time & Reduce Mental Noise
You don’t need to escape to a remote cabin to experience the benefits of silence. Incorporating small moments of quiet into your daily routine can make a huge difference. Here’s how:
1. Take a Mindful Bath
Instead of scrolling your phone or playing music, soak in warm water and simply be present. Let the warmth relax your body and quiet your thoughts.
2. Read in Silence
Enjoy a book without distractions—no TV in the background, no phone in hand, just pure focus.
3. Try Belly Breathing
Deep, controlled breathing calms your nervous system and brings mental clarity. Try inhaling for four seconds, holding for four, and exhaling for four.
4. Walk with Awareness
Slow down your steps and tune into your senses. Feel each step, listen to nature, and let your mind clear.
5. Eat Mindfully
Focus on the experience of eating. Smell the aroma, notice the colors, feel the textures, and truly savor every bite.
6. Meditate for 10 Minutes
Meditation isn’t about stopping thoughts; it’s about observing them without judgment. Even short sessions improve focus, mood, and relaxation.
Fun Fact: Studies show that meditation can enhance memory, boost creativity, and even increase brain size!
Why Silence Makes You Smarter
Still need convincing? Science proves that quiet moments don’t just reduce stress—they also enhance brain function.
- Studies show that 47% of the time, people are thinking about something other than what they’re doing. This leads to poor focus, lower productivity, and increased stress.
- UK researchers found that students who studied in silence had better attention spans than those who listened to music.
- Periods of silence improve decision-making, strengthen concentration, and increase grey matter in the brain.
Struggling to Find Quiet? Start Small.
If the idea of silence feels overwhelming, ease into it. Try guided meditation apps like Headspace or Calm to help train your mind to embrace stillness. Once you feel comfortable, turn off the app and simply enjoy the power of silence.
Silence isn’t empty—it’s full of possibilities. Are you ready to reclaim your peace of mind?
If you’re interested about Benefits of Floating? If this article resonated with you, share it with someone who might need it too! To book a session with me, Book here.
by Feeling Great | Energy/Fatigue
10 Tips to Get More Energy Naturally
Feeling Drained? Here’s How to Regain Your Energy
Struggling to get through the day? Feeling exhausted, unmotivated, and overwhelmed? If your energy levels are running low, it’s time to take a step back and reset.
When I start feeling flat, I check in with myself. Often, I realize:
- I haven’t been kind to myself.
- My nutrition and time management are off.
- I’ve dropped my healthy habits.
- I have nothing exciting to look forward to.
- I’m focusing on what’s missing instead of what’s present.
The good news? Small changes can make a big impact. Here are 10 simple ways to naturally boost your energy.
1. Start Your Day Right
Mornings set the tone for the entire day. Create a morning routine that fuels your body and mind:
- Begin with deep breathing or meditation (10 minutes).
- Drink two large glasses of water.
- Move your body—run, stretch, or do Pilates.
- Fuel up with a green smoothie or protein-packed breakfast.
Start strong, and your day will follow suit.
2. Prepare Your Meals in Advance
Food fuels your energy, but unhealthy choices can leave you sluggish. Avoid last-minute meal decisions by prepping food in advance.
- Batch-cook soups like lentil, minestrone, or pumpkin.
- Make a green smoothie to sip throughout the day.
- Plan meals 48 hours ahead to stay on track.
Having nourishing meals ready to go means no excuses for poor food choices.
3. Spend Time Outdoors
Fresh air, natural light, and movement instantly boost energy. Whether it’s sunshine on your skin or the sound of waves crashing, nature resets your mind and body.
- Walk, jog, or cycle in a park.
- Stroll barefoot on the beach.
- Go for a bushwalk or a hike.
Even if it’s raining, throw on a jacket—it’s just water, not acid… haha!
4. Practice Daily Gratitude
Energy isn’t just physical—it’s mental too. Shifting your mindset to gratitude helps you feel lighter, happier, and more motivated.
- Write down five things you’re grateful for each day.
- Reflect on positive moments before bed.
- Keep a gratitude journal for 21 days and see the difference.
Even Oprah has done this for over 20 years!
5. Prioritize Self-Love
If you don’t value yourself, you won’t take care of yourself. Make time for self-care activities that fill your cup:
- Dance to your favorite music.
- Soak in a bath.
- Watch the sunset.
- Walk barefoot in the park.
When you love and respect yourself, you naturally make choices that boost your energy and well-being.
6. Strengthen Your Social Connections
Humans thrive on connection. If you’ve been feeling drained, consider how much time you spend engaging with others in meaningful ways.
- Join a sports club, book group, or creative class.
- Call or meet up with a friend for a deep conversation.
- Host a dinner or coffee catch-up.
Social bonds increase happiness and energy—make time for them!
7. Get Enough Sleep
Your body recharges at night, so getting quality sleep is essential. Aim to be in bed by 9:30 or 10 PM with a calming routine:
- Meditate or stretch.
- Read a book (not on a screen).
- Journal your thoughts.
Going to bed refreshed, not just exhausted, makes all the difference.
8. Take Breaks from Screens
Constant screen exposure drains your energy more than you realize. Set boundaries for electronics-free time:
- No screens after 9 PM (goodbye, scrolling).
- Take a weekend or full-day digital detox.
- Spend quiet time reading, thinking, or simply being.
Less screen time = more mental clarity and energy.
9. Stay Hydrated
Your body is 70% water, and dehydration leads to fatigue. Keep your energy high by:
- Drinking 2.5L of water daily (adjust for body size).
- Swapping coffee for herbal tea or clear soups.
- Cutting back on caffeinated drinks and alcohol.
Harvard Medical School confirms that water is the best performance booster—not pricey sports drinks!
10. Reduce Sugar Intake
Sugar isn’t just in candy—it’s in bread, pasta, rice, and processed foods. Too much can cause energy crashes and cravings.
- Swap chocolate for a healthy cacao drink.
- Choose fresh fruit over processed snacks.
- Increase protein intake (nuts, seeds, chicken, legumes) to keep blood sugar stable.
More savory foods like hummus, guacamole, and nuts will keep energy levels steady.
Boost Your Energy & Feel Amazing Again
Implementing even a few of these tips can make a huge difference. More energy means better focus, improved mood, and greater productivity.
If you need to read about Time Management Techniques? Read This!
Need help figuring out why your energy is low? Book a session CLICK HERE, and let’s get to the root of it.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
by Feeling Great | Energy/Fatigue, Mental Wellbeing
The Miracle Morning by Hal Elrod – Transform Your Day in Just 6 Minutes
Start Your Morning Right & Transform Your Day
Transform Your Day Now! Tired of waking up groggy, hitting snooze, and feeling scattered all day? Want to live with purpose, energy, and clarity instead of just going through the motions?
Hal Elrod’s Miracle Morning routine is a game-changer! His powerful SAVERS method can transform your mornings—and your life—in as little as six minutes a day.
“Love the life you have while you create the life of your dreams. Don’t think you have to choose one over the other.” – Hal Elrod
The SAVERS Method to Transform Your Day – 6 Steps to a Powerful Morning
1. S for Silence
Instead of rushing into the day stressed and overwhelmed, start with a moment of intentional silence. Sit quietly, breathe deeply, and allow your mind to settle. You can:
- Practice gratitude
- Listen to a guided meditation
- Simply sit with your feet on the floor and focus on your breath
2. A for Affirmations
Speak positive affirmations with confidence. These remind you of your goals, potential, and strengths. Try:
- “Life is happening for me, not to me.”
- “I am grateful, courageous, and unstoppable.”
- “How can I improve on the greatness that already exists?”
3. V for Visualization
Close your eyes and imagine your goals as if they’ve already happened. Picture the success, the joy, the results—feel them deeply. Your brain doesn’t know the difference between reality and imagination, so this step trains your mind for success.
4. E for Exercise
Moving your body increases blood flow, energy, and mental clarity. Even five minutes makes a difference! Options include:
- Stretching for flexibility
- Jogging, skipping, or yoga
- Strength training (arms, abs, legs)
5. R for Reading
Feed your mind with inspiring, uplifting content. Read or listen to something that expands your knowledge, mindset, or skills. Even one page or five minutes can create new insights. Great choices include:
- Wayne Dyer, Deepak Chopra, Brene Brown, Tony Robbins
- Audiobooks, blogs, podcasts, or motivational videos
6. S for Scribing (Journaling)
Take a moment to write down three key things:
- 3 things you’re grateful for
- 1 thing you’re proud of
- Top 1-3 goals for the day
Journaling creates clarity, motivation, and focus so you can take action with purpose.
Make It a Habit & Watch Your Life Transform
Start small—just one minute per step—or take a full hour of power like I do. My personal routine includes:
- 30 minutes of exercise
- 10-20 minutes of meditation
- A few minutes for affirmations, visualization, reading, and journaling
Transform Your Day! Imagine waking up energized, motivated, and focused every day. How would that impact your life? Start today. Make it a must. Watch your days improve and your dreams unfold!
If you want to read more about adding fun to your day? Read This! If this inspired you, share it with others!
Book Here, to book a session with me and start feeling great!
by Feeling Great | Energy/Fatigue
Naturopathic Doctor Melbourne – 5 Ways to Stay Motivated in Winter
Stay Active and Energized This Winter
Winter is all about warm comfort foods, cozy blankets, and crackling fires. No wonder it’s tempting to stay indoors when the temperature drops! But just because it’s cold outside doesn’t mean your motivation has to freeze too! Here’s Ways to Stay Motivated in Winter.
If you feel like you “should” exercise, your mind will naturally resist. Instead of forcing yourself, why not make movement fun? A small shift in mindset can make a huge difference. This season, focus on joyful activities and creative ways to stay active. Here are five simple ways to keep your energy levels up and your winter motivation alive.
5 Ways to Stay Motivated in Winter
1. Try Online Yoga or Pilates
No need to leave the house—just grab your phone, tablet, or smart TV and follow along with a YouTube Yoga or Pilates session. There are millions of free videos, so you’ll always find something that suits your level.
- Gentle stretching warms up your body and improves flexibility.
- Inverted poses boost circulation and energy.
- Practicing at home means you can move at your own pace.
Plus, you can roll out your mat anytime—morning, lunch break, or before bed!
2. Dance, Dance, and Dance Some More!
Dancing isn’t just for parties—it’s a great way to move your body and boost your mood. Turn up the volume and let loose!
- Dance in your living room while making breakfast.
- Put on headphones and move while walking in the park.
- Have a kitchen dance party while cooking dinner.
It’s fun, energizing, and totally counts as exercise!
3. Bounce Your Way to Better Health
Rebounding (using a mini trampoline) is a fantastic low-impact workout. Whether it’s light bouncing or on-the-spot jogging, it has powerful benefits:
- Stimulates the lymphatic system – Helps remove toxins.
- Easy on the joints – A great alternative to running.
- Quick & effective – Just 5 minutes in the morning and 5 in the evening makes a difference.
No trampoline? No problem! Jumping on the kids’ trampoline works just as well.
4. Get Outside – Wind, Rain, or Shine
Winter walks, bike rides, or even a jog in the rain can be invigorating. The fresh air and movement wake up your body and mind.
- Embrace the wild and free feeling of being in nature.
- Remember, “It’s only water, not acid—just do it!”
- Warm up after with a hot tea, shower, or cozy blanket.
Prefer to stay dry? Swimming in an indoor pool is a great way to keep moving, and you can treat yourself to a relaxing sauna afterward.
5. Nourish Your Body with Healthy Comfort Foods
Staying healthy in winter isn’t just about exercise—it’s also about fueling your body with the right foods.
- Swap sugary breakfasts for quinoa porridge or green smoothies.
- Enjoy protein-packed eggs—scrambled, boiled, poached, or in a Mexican frittata.
- Warm up with nourishing soups and stews that keep you satisfied.
By eating well now, you’ll feel amazing all season—and avoid the summer panic when it’s time to shed the layers!
Listen to Your Body and Have Fun!
The key to staying active in winter is finding joy in movement. When you choose activities that make you feel good, motivation comes naturally. Which tip will you try this week? Have your own ideas? Share them in the comments!
Here’s another information about Healthy Winter Tips – 2 Essentials or you can read the Polar Bear Cold-Water Plunges and if you find this helpful, share your thoughts with us! Need extra help? CLICK HERE to book a consultation with me.
by Feeling Great | Energy/Fatigue, Mental Wellbeing
Practice Belly or Diaphragmatic Breathing for Better Health
Diaphragmatic Breathing – Are You Breathing the Right Way?
Breathing is something we do every moment of the day, but are you doing it correctly? Many people unknowingly breathe too shallowly, which can lead to tension, fatigue, and poor oxygenation.
When breathing is too shallow, oxygen struggles to reach every cell in your body. This affects your muscles, metabolism, energy levels, and even digestion. But there’s good news—by practicing diaphragmatic breathing, you can increase oxygen flow, improve endurance, and even enhance mental clarity.
Ready to learn how? Keep reading!
What Is Diaphragmatic Breathing?
Diaphragmatic breathing, also called belly breathing or deep breathing, is a natural and relaxed way to breathe. It involves using your diaphragm, a muscle located between your chest and abdomen, to draw air deep into your lungs.
Unlike shallow breathing, which causes the chest to rise, belly breathing makes the abdomen expand outward. This method activates the parasympathetic nervous system, signaling your body to relax, repair, and recover.
Why Is This Important?
Shallow breathing keeps your body in a state of stress, while deep breathing:
- Delivers more oxygen to your cells
- Reduces stress and anxiety
- Boosts digestion and detoxification
- Enhances mental clarity and focus
- Improves sleep quality
How to Practice Diaphragmatic Breathing
Learning this technique is simple. Follow these steps to train your body to breathe the right way:
1. Find the Right Position
Stand, sit up straight, or lie down comfortably with your shoulders relaxed.
2. Inhale Slowly
Breathe in through your nose, drawing air deep into your belly. You should feel your abdomen expand outward.
3. Pause for a Moment
Hold your breath for a second or two to allow oxygen to circulate.
4. Exhale Gently
Breathe out slowly through your nose, ensuring your exhale lasts twice as long as your inhale.
5. Repeat 10 Times
Practice this at least three times a day for the best results.
💡 Pro Tip: Try using a breathing ratio like 4-16-8 (inhale for 4 seconds, hold for 16, exhale for 8).
The Challenge: Try It Today!
Give diaphragmatic breathing a try and notice how your stress levels drop in just a few deep breaths. Need more guidance? Contact us today!
If you’re interested in Meditation? or interested about Instant Boost with Confidence and Energy and read my blog so I can help you!
