by Feeling Great | Aug 4, 2023 | 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 | Jun 4, 2023 | Body
Is the Ketogenic Diet Right for You?
Have you ever wondered if a ketogenic diet could help you lose weight, boost energy, and improve mental clarity? Many people have transformed their health by making the switch, but is it the right fit for you?
A Real-Life Keto Success Story
Recently, I ran into an old friend who had lost 13 kilos and looked happier and healthier than ever. Naturally, I asked what she had been doing to achieve such incredible results.
She shared, “My back pain was unbearable, and I knew I had to lose weight. I started a ketogenic diet, and it has been life-changing. Surprisingly, I haven’t felt hungry, and my energy levels are higher than ever! My partner even joined me for support.”
Her secret formula for success?
- ✔ Following ketosis for fat loss
- ✔ Support from a loved one
- ✔ A strong motivation to reduce pain
So, could ketosis be the missing piece in your health journey? Let’s find out.
How Does the Ketogenic Diet Work?
In a standard diet, your body primarily burns carbohydrates for energy, breaking them down into glucose. While it can also burn protein and fat, carbohydrates are the easiest fuel source, so they are used first.
In contrast, a ketogenic diet shifts your body’s fuel source to fat instead of carbohydrates. By consuming high fats, moderate protein, and minimal carbs, your body runs out of glucose and starts producing ketones from fat instead. This process, called ketosis, helps your body burn fat more efficiently.
Macronutrient Breakdown of a Ketogenic Diet
- ✔ 50% healthy fats – Avocado, nuts, seeds, egg yolks, organic meats, coconut
- ✔ 30% protein – Fish, organic poultry, tofu, tempeh
- ✔ 20% complex carbs – Leafy greens, non-starchy vegetables, legumes, low-fructose fruits (e.g., berries)
Who Can Benefit from a Ketogenic Diet?
A well-structured keto diet can help many people reach their health goals.
Keto Works Well For:
- ✔ Weight Loss – Your body burns fat for fuel, leading to fat loss and better insulin sensitivity.
- ✔ Athletes – A keto-adapted body uses fat as a steady energy source, avoiding blood sugar crashes.
- ✔ People with Digestive Issues – Some individuals feel better on high-fat, low-carb diets.
- ✔ Those Who Struggle with Low-Fat Diets – If low-fat eating leaves you feeling unsatisfied or tired, keto might be a better fit.
Who Might Struggle with Keto?
While many people thrive on a ketogenic diet, it’s not for everyone. Some conditions can make it harder to absorb fats or convert them into energy.
- 🚫 Digestive Sensitivity – If high-fat meals upset your stomach, keto may be difficult.
- 🚫 Mitochondrial Conditions – Some genetic disorders affect how your body processes fat for energy.
- 🚫 Pancreatitis – Chronic pancreas inflammation can make digesting high-fat meals uncomfortable.
- 🚫 Gallbladder Issues – If you have gallstones or no gallbladder, fat digestion can be harder.
Is Keto Right for You?
The ketogenic diet has helped thousands of people lose weight, boost mental focus, and feel their best. But just like any diet, it’s not one-size-fits-all.
Before starting keto, consider working with a naturopath. They can:
- ✔ Evaluate your health goals
- ✔ Identify potential challenges
- ✔ Create a tailored keto plan for success
Many people who follow a well-structured keto diet report feeling clearer, lighter, and more energized. Could this be the right path for you?
🌿 Thinking about trying keto? Book a consultation and let’s find out if it’s your perfect fit!
Have a ketosis question? Love to hear from you or book in to get started today.
Julie x Naturopath, pharmacist, life coach/ +61438593523/ juliesmethurst.info@gmail.com
*Permission obtained from Metagenics Australia to repurpose graphics and content.
by Feeling Great | Jul 8, 2017 | Cognitive Health
8 Questions to Ask Yourself When Anxiety Strikes
Anxiety can strike suddenly, leaving you feeling overwhelmed, panicked, and out of control. Heart racing, hands sweating, mind spiraling—it’s a feeling many of us know all too well.
But did you know that anxiety isn’t just about thoughts and emotions? Your diet, lifestyle, and health imbalances can play a huge role in triggering anxious feelings.
So, if anxiety keeps showing up too often, too intensely, or for no clear reason, it’s time to dig deeper. Ask yourself these eight key questions to uncover what might be fueling your anxiety and take steps to regain calm.
1. How Much Caffeine, Sugar, or MSG Have I Had?
Caffeine, sugar, and MSG can all send your nervous system into overdrive, leading to racing thoughts, jitteriness, and anxiety.
- Caffeine check – Count your coffee, tea, matcha, chocolate, and energy drinks. Too much? Cut back.
- Sugar overload – If you’ve been on a binge, your blood sugar might be causing mood swings. Balance with protein and fiber.
- MSG sensitivity – If you feel anxious after eating takeout, try swapping Chinese for Thai or Japanese food.
2. Could My Food Be Triggering Anxiety?
Food intolerances can mimic anxiety symptoms, causing rapid heartbeat, dizziness, and brain fog.
- Some people react to gluten, dairy, eggs, or processed foods.
- A simple blood test can identify hidden intolerances.
- A 6-week gut reset may help eliminate anxiety triggers for good.
3. Are My Hormones Out of Balance?
Hormonal shifts can cause mood swings, brain fog, and anxiety.
- PMS, menopause, and thyroid imbalances can make anxiety worse.
- Environmental toxins, plastics, and additives can disrupt hormones.
- Detoxing your body and resetting your hormones can help restore balance.
4. How Much Alcohol Have I Been Drinking?
Alcohol affects the nervous system and can trigger hangover anxiety, blood sugar crashes, and mood swings.
- Sensitivity to preservatives, sulfites, and histamines in alcohol can make anxiety worse.
- Reduce intake and switch to cleaner alcohol options if needed.
- Hydrate well to help your body recover.
5. Have I Been Around Cigarette Smoke?
Nicotine and secondhand smoke can increase heart rate, tension, and anxiety.
- If you’re a social smoker or trying to quit, be aware of how it affects you.
- Spend time in fresh air to clear your system.
- Support your body with deep breathing exercises.
6. Am I Sleep-Deprived or Feeling Run-Down?
Lack of sleep is one of the biggest anxiety triggers.
- Unplug from technology at least an hour before bed.
- Create a relaxing nighttime routine—meditation, reading, or journaling.
- Stick to a consistent sleep schedule (lights out by 10 PM is best).
7. Is My Gut Health Affecting My Mood?
The gut and brain are closely connected—80% of serotonin is produced in the gut.
- Digestive issues like bloating, constipation, reflux, or diarrhea can worsen anxiety.
- Balancing gut bacteria can improve mood and reduce anxious feelings.
- Consider probiotics and gut-healing foods to support digestion.
8. Have I Checked My Nutrient Levels?
Low levels of key nutrients can increase stress, fatigue, and anxiety.
- Iron, B12, magnesium, omega-3s, and zinc all support brain function.
- Simple blood tests can identify deficiencies.
- Topping up essential nutrients can be a game-changer for your mental health.
Time to Take Control of Your Anxiety
Next time anxiety hits, pause and ask yourself these questions. Small lifestyle shifts can make a huge difference in how you feel. You can also read Anxiety, Struggle, Overwhelm and if you find it helpful? Let us know in the comments!
Need help figuring it out? CLICK HERE to book a session available via Skype, phone, or in-person. Let’s get you feeling calm, clear, and in control again.
Julie xx
