- Get some sun early in the morning.
• Regulates hormones and improves mood
• 20 minutes makes a difference, but 30 minutes is ideal
• If you can, combine it with a walk
Your body was made to receive natural light, this improves hormone production and directly impacts your energy and sleep.
- Train on an empty stomach.
• Helps you burn fat
• Avoids hunger spikes throughout the day
• Hydrate well to avoid weakness
Your body learns to use fat as fuel. If you've never tried it, try it for a week. It may seem impossible, but once you get used to it...
- Consume more (quality) salt
• Prevents fatigue and improves muscle contraction
• Regulates pressure and cellular hydration
• Refined pink or sea salt >
Salt is not the bad guy. Without enough sodium, you feel weak, lose performance and have more cravings for junk food.
- Eat organs (liver, heart, kidney)
• High nutritional density
• Powerful source of iron, zinc and vitamins
• Small portions make a difference
100g of liver has more nutrients than most multivitamins. It tastes horrible but it's totally worth it...
- Swap coffee for green tea sometimes.
• More antioxidants, less impact on cortisol
• More stable energy without sudden drops
• L-theanine improves focus without anxiety
- Stay outdoors for at least 1 hour.
• Reduces stress and improves mood
• Increases immunity and disposition
• Small moments away from screens make a difference
Your body was made to move. Being cooped up all day drains your energy without you even realizing it.
- Take strategic breaks throughout the day
• Prevents mental fatigue and improves productivity
• Short breaks increase focus and energy
• Walk 5 minutes or stretch every 90 minutes
Moving throughout the day keeps your body and mind sharp, don't sit for 12 hours
- Stretch before bed
• Reduces muscle tension
• Improves circulation and relaxation
• 5 minutes before bedtime already takes effect
Stretching slows down the nervous system, helping your body shut down. Try it for a week and feel the difference.
- Eat foods rich in potassium
• Regulates fluid retention and prevents cramps
• Improves muscle contractions and training performance
• Key foods: banana, potato, avocado, coconut water
If you feel bloated or have low energy, you may be lacking potassium.
- Control your light exposure at night
• Blue light before bed disrupts sleep
• Use yellow or red lights at night
• If you are going to use your cell phone, activate night mode
If your sleep is poor, your energy and recovery will be poor too, adjust your lighting at night