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Reclaiming your vitality isn’t about doing more, it’s about cutting out the habits that work against your energy.

I’ve seen this time & time again with my clients and with myself. When we ignore these 5 basics, it’s all downhill from there.

1. Regular & Sufficient Sleep

Irregular sleep patterns and burning the midnight oil wreak havoc on your body’s ability to recover and maintain energy. Skimping on sleep doesn’t just leave you tired—it causes hormone imbalances that disrupt your mood, focus, and even your immune system.

Further, recent discoveries reveal that our brain does its internal cleansing and detoxifying late in the sleep cycle. Insufficient sleep can make you foggy and may also increase the likelihood of cognitive decline with age.

Commit to a consistent bedtime, 7-9 hours of sleep per night, and a wake-up routine to give your body the rest it needs to recharge fully.

2. A Consistent Morning Routine

Your morning sets the tone for the day. Without a clear, intentional start, it’s easy to get lost in distractions and stress. Create a morning routine that aligns with your priorities. Start by journaling, meditating, or reviewing your goals, not by picking up your phone! That will allow you to start your day with focus and purpose. A consistent routine eliminates decision fatigue and sets you up for success.

3. Stay Hydrated

Dehydration is a sneaky energy thief. Just 1-2% dehydration can cause fatigue, brain fog, and irritability. Make it a habit to drink water consistently throughout the day. Keep a bottle handy as a reminder, and aim for at least half your body weight in ounces of water daily to keep your energy flowing.

4. Decrease Ultra-Processed Foods

Ultra-processed foods are loaded with hidden sugars, unhealthy fats, and additives that spike your energy temporarily—only to leave you crashing later. Work to reduce and then eliminate the fat and sugar bombs of the bakery and packaged foods. More wholesome food will stabilize your energy levels and help your body function at its best. Focus on whole, nutrient-rich foods that truly nourish you.

5. Eat Mindfully: Don’t Eat on the Run

Eating on the go is a recipe for poor digestion and low energy.

If you’ve ever noticed it feels like everything you eat just goes straight to your waistline, part of the problem may be eating on the run.

When you rush through meals, or eat while you’re driving, for example, your body struggles to properly break down and absorb nutrients. The first step to mindful eating is simple: sit down, slow down, and focus on your food. My clients consistently find that when they take time to enjoy a meal, they have less indigestion, feel more satisfied, and are far less stressed. There are hormonal reasons for this, including decreasing cortisol levels. This not only decreases feelings of stress but may also help slow down the laying down of excess abdominal fat. Don’t we all want a little of that??!

By tackling these five habits, you’ll cut out the energy drains that hold you back and make room for your vitality to thrive. Small, consistent changes in these areas can make a big impact, leaving you feeling more alive, focused, and ready to take on your day.

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