Boost Your Energy by Overcoming the 5 Thieves of Energy

Why do we feel so low in energy?

In today’s fast-paced world, many of us struggle with low energy levels despite making a conscious effort to stay healthy. You might eat a balanced diet, exercise regularly, and get enough sleep, yet still find yourself feeling fatigued and lacking vitality. This can be incredibly frustrating, especially when you’re doing everything “right.” So, what’s going on?

The truth is, energy levels are influenced by a complex interplay of factors, many of which go unnoticed in our day-to-day lives. To truly unlock your energy, it’s important to identify and address the hidden causes that may be draining your vitality. 

Uncovering the hidden causes of your energy drain

The Five Thieves of Energy are subtle yet powerful factors that can slowly but surely rob you of your energy. These thieves are often overlooked or misunderstood, making it challenging to identify the root cause of your fatigue. Understanding each of these energy thieves-physical health, lifestyle habits, nutrition and diet, hormonal imbalance, and mindset-can help you to take control and restore your energy levels.

How physical health impacts your vitality

Physical health refers to the overall well-being of your body, including factors such as cardiovascular fitness, strength, injuries, and medical conditions. When your physical health is compromised, it can directly affect your energy levels and vitality. Often, we take our physical health for granted by “soldiering on” even when we’re dealing with illness, injury, or a loss of physical fitness. Over time, this can significantly drain our energy, sometimes without us even realising that our physical health is the culprit.

What can you do about physical health?

If you had to narrow physical health down, which area do you feel is draining you the most? Is it an injury, illness, or a loss of strength and fitness? If your answer is injury or illness, the focus should be on remedying those conditions as best as possible. Are you actively pursuing treatment and ongoing management?

If you feel it’s your physical fitness that has dropped, the good news is that there are simple steps you can take to improve your physical health and boost your energy. Here are some practical strategies:

1. Engage in regular exercise: If you’re not already exercising regularly, this is one of the fastest ways to boost your energy. Initially, you might feel tired as you increase your activity, but very quickly, as your body adjusts, you’ll notice an improvement in energy levels (and sleep quality!). The recommendation is 150 minutes (that’s 50 minutes, three times per week) of moderate-intensity aerobic exercise per week. Find activities you enjoy and make them a regular part of your routine.
2. Prioritise cardiovascular fitness: Cardiovascular fitness is essential for boosting energy. The fitter your heart, lungs, and circulation are, the more energy you will have, and the results can come as quickly as within two weeks! Research published in the Journal of the American College of Cardiology shows that regular aerobic exercise can significantly improve energy levels by enhancing cardiovascular efficiency and oxygen delivery to tissues. Choose any activity that gets you sweating to the point where you can barely talk; interval training works really well here. To start, do short, 2-4 minute bursts of hard cardio effort (such as running, walking up a steep hill, swimming, or cycling), followed by one minute of rest, then repeat this sequence for 20 minutes. Steady-state cardio will only get you so far; you need to add intensity for significant results.
3. Incorporate strength training: Strength training is vital for building muscle strength and endurance, which directly impacts your energy levels. This can involve using weights, resistance bands, or bodyweight exercises. Building strength can enhance your overall physical performance and contribute to increased energy levels. Additionally, strength training elevates testosterone levels (in both males and females), and the higher our testosterone, the more energy we have. Don’t worry, ladies-our testosterone levels remain significantly lower than men’s, so there’s no chance of overdoing it naturally. A study published in The Journal of Clinical Endocrinology & Metabolism found that resistance training significantly increases testosterone levels, which correlates with improved energy and mood .
4. Assess injuries and medical conditions: If you’re experiencing any injuries or medical conditions that affect your energy levels, it’s important to address them. Consult with healthcare professionals or specialists to seek appropriate treatment, rehabilitation, or management strategies.

Next steps:

Remember, improving physical health is a gradual process that requires consistency and patience. Make small, sustainable changes and celebrate progress along the way.

• Schedule appointments with your healthcare professional if your vitality thief is injury or illness.
• Plan your workouts for the next seven days if your thief is a loss of fitness. Aim for 3 x 50-minute sessions or 5 x 30-minute sessions, and include some interval training.
• Include a plank test to assess your current condition. If you can hold a plank for 30 seconds, you’re in low condition; 1 minute indicates moderate condition; 2 minutes is advanced condition; and 4 minutes or more suggests athletic condition.

How lifestyle habits drain your energy

There are five main categories within our lifestyle that can steal our energy. These categories include alcohol intake, poor sleep, lack of exercise (or in some cases, overtraining), the ability to manage stress levels, and distractions and multitasking. It’s essential to recognise that these lifestyle factors have a profound impact on your energy levels. The good news? You have the power to improve your lifestyle and boost your energy.

What can you do about lifestyle habits?

Out of these five categories, which do you think is draining your energy the most? Here are some practical steps you can take to reclaim your vitality:

1. Halve your alcohol intake: Alcohol is a known energy thief. Reducing your intake can have a significant impact on your energy levels. If cutting your alcohol consumption in half feels like a challenge, pick a reduction number that’s achievable for you and commit to it. A study published in The Lancet found that reducing alcohol intake improves sleep quality, energy levels, and overall well-being . There are plenty of resources available, including podcasts, that can support you in this journey.
2. Prioritise quality sleep: Sleep is the foundation of energy. Make sleep a priority and aim for 7-9 hours of restful sleep each night. Sleep quality is directly linked to energy levels, as shown in a study published in Sleep Health. Create a relaxing bedtime routine, establish a consistent sleep schedule, and ensure your sleep environment is conducive to rest. Work backward from your alarm time to set a bedtime alarm and stick to it, especially during the week. 
3. Engage in regular physical activity: Inconsistent or absent exercise will drain your energy significantly. Aim for at least 50 minutes, three times a week, or 30 minutes, five times a week. Exercise helps improve stamina, boost mood, and increase overall energy levels. A study published in Psychotherapy and Psychosomatics found that regular exercise significantly improves energy levels and reduces feelings of fatigue.
4. Practice stress management: Stress is a huge energy drainer. Chronic stress leads to elevated cortisol levels, which can deplete your energy reserves. A study published in Psychoneuroendocrinology highlights the negative impact of chronic stress on energy levels. Find healthy ways to manage stress and relax. Engage in activities like deep breathing exercises, meditation, yoga, or hobbies that bring you joy and help you unwind. Managing stress effectively can make a significant difference in your energy levels.
5. Evaluate your daily responsibilities: Take a closer look at your daily responsibilities and workload. Are there areas where you can delegate, outsource, or seek support? Multitasking and constant distractions are massive energy thieves. Research published in The Journal of Experimental Psychology shows that multitasking can lead to mental fatigue and reduced productivity. Setting realistic expectations and avoiding overwhelming yourself can contribute to better energy management.

Next steps:

• Pick one focus area: Identify the one category above to focus on for two weeks.
• Set intentions: Write down your intentions for improving this area.
• Stay consistent: Lacking in energy is the worst. Dig deep and commit to that one area for two weeks as you build the new habit. Then, move on to the next. I am confident that you will feel significantly better even after two short weeks-I’ve seen it happen so many times!

How nutrition and diet impact energy levels

What you eat directly affects your energy levels. Poor dietary choices, nutrient deficiencies, and irregular eating patterns can all lead to energy crashes and fatigue. Your body relies on a steady supply of nutrients to function optimally, so when your diet is lacking, your energy levels suffer.

What can you do about nutrition and diet?

1. Balance your meals: Ensure your meals contain a mix of macronutrients-carbohydrates, proteins, and healthy fats. This balance helps regulate blood sugar levels and provides sustained energy throughout the day. A study in The American Journal of Clinical Nutrition found that balanced meals with a low glycemic index provide more stable energy levels compared to high-glycemic meals.
2. Hydrate well: Dehydration can cause fatigue and decreased concentration. Drink enough water throughout the day-approximately 10mL per kilogram of body weight is a good guideline. A study published in Nutrition Reviews found that even mild dehydration can impair energy levels and cognitive function.
3. Incorporate complex carbohydrates: Choose whole grains and complex carbohydrates over refined carbs. These provide a slower, more sustained release of energy, preventing the spikes and crashes associated with sugary foods. Research in The Journal of Nutrition supports the role of complex carbohydrates in maintaining energy levels throughout the day.
4. Increase fruit and vegetable intake: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support energy production and overall well-being. Aim to fill half your plate with colourful produce at each meal. A study in The American Journal of Lifestyle Medicine highlights the positive impact of a diet rich in fruits and vegetables on energy and mood.
5. Mindful snacking: Avoid mindless snacking, especially in the afternoons and after dinner. Instead, opt for nutrient-dense snacks like nuts, seeds, or a piece of fruit to keep your energy levels stable. Research published in Appetite suggests that mindful snacking can help maintain energy levels and prevent overeating.

How hormonal imbalances impact energy levels

Hormones are chemical messengers that regulate various bodily functions, including energy production. When hormone levels are out of balance, it can disrupt your body’s natural equilibrium, leading to fatigue, low energy, and other symptoms.

The main hormones that affect our energy are:

• Insulin: Regulates blood sugar levels and has a significant impact on energy.
• Thyroid hormones (T3 and T4): Control metabolism, and imbalances can cause energy fluctuations.
• Cortisol: A stress hormone that, when chronically elevated, can deplete energy.
• Adrenaline: Provides temporary energy boosts during stress but can lead to adrenal fatigue if constantly triggered.
• Growth hormone: Aids in metabolism, cell regeneration, and tissue repair. Its decline with age can contribute to feelings of fatigue.
• Sex hormones (Testosterone, Estrogen, Progesterone): Fluctuations during menstrual cycles, menopause, and ageing can all impact energy levels.

What can you do about hormonal imbalances?

1. Consult with a healthcare professional: If you suspect a hormonal imbalance, seek advice from a healthcare provider. They can test your hormone levels and recommend treatments such as nutritional supplementation, lifestyle changes, or hormone replacement therapy (HRT). Research highlights the importance of addressing hormonal imbalances to improve energy and overall well-being .
2. Prioritise quality sleep: Sleep is crucial for hormone regulation. Aim for 7-9 hours per night, focusing on deep sleep cycles for optimal hormone production and balance. A study in Sleep found that poor sleep quality can disrupt hormone balance, particularly cortisol and growth hormone levels .
3. Support hormonal health with nutrition: Certain nutrients play a key role in hormone health. Include foods rich in vitamin D, omega-3 fatty acids, magnesium, zinc, B vitamins, and selenium in your diet. A study in Nutrients emphasises the role of these nutrients in supporting hormonal balance and energy production.
4. Engage in strength training: Strength training can naturally boost testosterone levels, which increases energy. Aim for 2-3 sessions per week, training to near muscle failure to maximise hormone production. Another study found that strength training significantly increases testosterone levels and improves energy and mood .

How mindset affects your energy levels

Your mindset has a powerful effect on your energy levels. The way you perceive challenges, handle stress, and approach life can either drain or replenish your energy. In my experience, there are four key mindset pillars that make the biggest difference in boosting energy: self-worth, resilience, optimism, and overall mood.

Mindset recommendations:

1. Cultivate self-care: Prioritise self-care activities that promote relaxation and well-being. Engage in activities that bring you joy, such as hobbies, spending time with loved ones, or practising mindfulness and meditation. A study published in The Journal of Positive Psychology found that self-care practices are directly linked to improved energy and mood .
2. Practise positive self-talk: Become aware of negative self-talk patterns and replace them with positive and empowering thoughts. Challenge self-limiting beliefs and embrace a more optimistic and supportive inner dialogue. Research supports the effectiveness of positive self-talk in improving mood and energy levels .
3. Set realistic expectations: Avoid overwhelming yourself with an excessive workload or unrealistic expectations. Break tasks into manageable steps, delegate when possible, and celebrate your achievements along the way. A study in The Journal of Occupational Health Psychology highlights the importance of setting realistic expectations to prevent burnout and maintain energy levels .
4. Seek support: Reach out to friends, family, or a professional if you’re feeling overwhelmed or struggling with your mindset. Sometimes, talking to someone and gaining a fresh perspective can make a significant difference in improving your energy levels. Research suggests that social support plays a critical role in maintaining mental health and energy .

Next steps: Daily mindset practice

Improving your mindset is a journey that takes time and effort. Be patient and kind to yourself throughout the process. By adopting a positive and resilient mindset, you can transform your energy levels and enhance your overall well-being.

Daily practice:

Break down your mindset into the categories of self-worth, resilience, optimism, and mood. Which of these need the most work? Pick one and give yourself a daily activity to boost that area. For example, journaling or practising gratitude can help improve optimism and mood.

Be curious: Resilience is essential for overcoming life’s challenges. Watching TEDx talks on resilience or seeking out inspirational mentors can provide insights and motivation to strengthen this pillar.

Exercise regularly: The combination of movement, positive endorphins, and increased blood circulation leads to improved mood. Ideally, aim for outdoor activities in nature or with an inspiring friend. If alone, repeat a personal mantra to uplift your spirit.

Ready to take Action?

Take the first step toward reclaiming your energy by trying our energy quiz. This quick and easy assessment will help you identify your biggest energy drains and provide personalised tips to boost your vitality.