Energy comes in four forms: physical, emotional, mental, and spiritual. At the foundation of it all is physical energy. When you’re physically fatigued, it affects your emotions, focus, and commitment. Your body is one energy reservoir—physical energy fuels everything else.
Physical energy relies on:
1. Nutrition
2. Fitness
3. Sleep/Rest
Let’s focus on nutrition, the core of physical energy.
Good nutrition provides the steady, high-octane energy your body needs. Many foods cause energy spikes and crashes. Instead, aim for a consistent stream of glucose, your body’s main energy source. Here’s how:
1. Eat Smaller, Frequent Meals
Ditch the three-meal-a-day model. Eat every 2-3 hours, like a baby—small portions that keep your energy stable and prevent fat storage. Think of life as a series of snacks rather than large meals.
2. Choose Energy-Rich Foods
3. Start Your Day Right
After fasting overnight, your glucose levels are at their lowest. A high-protein breakfast like a shake or eggs with whole-grain toast jumpstarts your metabolism and prevents overeating later.
4. Plan Ahead
Carry healthy snacks like nuts, protein bars, or fruits to avoid unhealthy temptations. At restaurants, box half your meal before eating to control portions.
Myth: Three big meals are best. Smaller, frequent meals are more effective.
Myth: Fat is bad. Healthy fats, like those in nuts and avocados, are essential.
Myth: Skipping breakfast aids weight loss. Skipping slows your metabolism and leads to overeating.
Establish rituals to make good nutrition automatic:
By prioritizing nutrition, you’re not just fueling your body—you’re empowering your mind, emotions, and spirit. Start small, stay consistent, and watch your energy transform.
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