Proven strategies for renewed
vitality
Have you tried countless ways to improve your energy but still feel drained? It’s frustrating when nothing seems to work. Luckily, there are practical, natural methods that align with your body’s rhythms and needs. In this article, we share 8 proven tips that can help restore your energy. Whether you’re overwhelmed by a busy lifestyle, experiencing hormonal fluctuations, or simply feeling out of sorts, these strategies can truly make a difference!
1. RECONNECT WITH NATURE
Harness the Sacred Geometry of Nature to Recharge
Nature provides peace, balance, and healing. Simply being surrounded by its beauty can have a profoundly calming effect. One fascinating aspect of nature is its geometric patterns, found in leaves, flowers, and snowflakes. These patterns, often referred to as sacred geometry, are instinctively recognized by our brains as symbols of order and harmony. This recognition helps to reduce stress and promotes a sense of balance.
The next time you walk through a forest, take a moment to focus on the shapes around you. Observe the intricate patterns in leaves or the symmetry of petals. This mindful connection with nature can slow down your thoughts, ground your emotions, and restore your energy.
Earthing: Recharge by Connecting with the Earth
Earthing, also known as grounding, is the practice of making direct physical contact with the earth, typically by walking barefoot on grass, soil, or sand. This simple yet powerful method is based on the idea that the earth carries a subtle electrical charge that can neutralize the excess positive charges we accumulate from exposure to modern technology and electronic devices.
Scientific studies suggest that this connection with the earth’s natural energy can help reduce inflammation, improve sleep quality, and enhance overall well-being. By allowing your body to discharge built-up energy, earthing promotes a sense of calm, balances stress levels, and supports physical and emotional recovery.
Incorporate earthing into your routine by walking barefoot in your backyard, exploring a dedicated barefoot path, or standing on the beach as waves gently wash over your feet. Even a few minutes of direct contact with the ground can help restore your energy and leave you feeling recharged.
To dive deeper into the benefits of earthing, sacred geometry, and other ways to connect with nature, check out our blog on connecting with nature.
2. MINDFULNESS & MEDITATION
Mindfulness and meditation are powerful tools for regaining balance and restoring your energy. By practicing the art of pausing and focusing your attention on the present moment, you can strengthen your connection with yourself and the world around you.
Mindfulness is about being consciously present, without judgment. It helps you observe your thoughts and emotions without being overwhelmed by them, making your mind calmer and clearer. Regular mindfulness practice teaches you to notice energy-draining patterns like brooding, anxiety, or resentment. By recognizing these thoughts early, you can consciously redirect your focus to something more positive, freeing up mental energy and creating more headspace.
Meditation, on the other hand, takes this one step further by guiding you into a state of deeper relaxation and awareness. Together, these practices help you manage stress, increase concentration, and allow both your body and mind to recover. Curious to start your journey? Explore our blog on Meditation for practical tips and techniques.
3. INTERMITTENT FASTING
Intermittent fasting is a popular method that alternates periods of eating with periods of fasting. This practice has been shown to offer numerous benefits, including increased energy, improved digestion, and weight management. By giving your digestive system a break, your body can focus on repair and recovery, which contributes to overall vitality.
For women, it’s important to approach intermittent fasting with flexibility, as hormonal fluctuations throughout the menstrual cycle can affect nutritional needs. The female body is more sensitive to dietary changes, so what works well one week might not feel right the next. Listening to your body is key—adjust your fasting schedule to match your energy levels and avoid forcing a rigid routine that doesn’t suit you.
The goal is to find a rhythm that supports your well-being rather than depleting it. With mindful implementation, intermittent fasting can help you feel lighter, more energetic, and in tune with your body’s needs.
4. EXERCISE; FOCUS ON STRENGTH
As we age, our physical needs and hormonal balance change, making strength training an essential part of staying healthy and energized. This is particularly important for women in perimenopause and menopause, as maintaining and building muscle mass helps counteract sarcopenia.—the gradual loss of muscle that begins in midlife.
Muscle loss slows metabolism, weakens bones, and increases the risk of injuries. Resistance training not only combats these effects but also improves balance, joint stability, and energy levels. According to experts like Dr. Mary Claire Haver , strength training is crucial for reducing fatigue, managing hormonal symptoms, and promoting overall health during this phase of life.
Instead of focusing on ‘being slim’, shift your mindset toward building strength and resilience. Effective strength training doesn’t have to take hours—just 20 to 30 minutes, two to three times a week, can make a big difference. Start with accessible exercises, such as bodyweight moves or beginner-friendly resistance bands. There are plenty of online videos and guides to help you get started safely and confidently.
5. ENERGY BOOSTING FOODS
Also nutrition plays a crucial role in maintaining energy levels, hormonal balance, and overall health. The foods you eat have a direct impact on how you feel, especially when it comes to digestion and your body’s ability to sustain energy throughout the day.
Boost Your Gut Health
Fermented foods like kefir, kimchi, sauerkraut, miso, and kombucha are rich in probiotics—beneficial bacteria that help keep your gut flora balanced. A healthy gut supports everything from a strong immune system to improved mood and energy levels. By incorporating these foods into your diet, you can enhance digestion and promote overall well-being. You’ll find more about gut health and probiotics in our blog: Connecting with Nature.
Animal proteins; don’t simply cut them out….
While plant-based diets are popular for their environmental and health benefits, completely cutting out animal products isn’t always ideal for everyone. Animal proteins provide essential nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids, which are particularly important during perimenopause and menopause for energy, muscle maintenance, and hormonal balance.
The key is also here: finding balance. A flexitarian approach—primarily plant-based meals with occasional animal products—can help you meet your nutritional needs without overconsuming meat. This approach ensures your body receives the necessary nutrients for optimal energy and vitality.
6. SLEEP; ALIGN WITH YOUR NATURAL RHYTHM
Sleep is a cornerstone of health and energy, yet it’s often overlooked in favor of focusing on diet and exercise. However, the quality and consistency of your sleep have a profound impact on how you feel during the day.
A regular sleep routine, especially going to bed early, can make a huge difference. The hours of sleep before midnight are particularly restorative, as they align with your body’s circadian rhythm—a natural cycle influenced by light and darkness. By syncing your sleep patterns with this rhythm, you can support your body’s recovery processes and boost daily vitality. A
Tips for Better Sleep:
- Avoid screens during the hour before bedtime, or use blue light filters if necessary.
- Keep your bedroom dark, cool, and calm to promote restful sleep.
- Establish a soothing evening routine, such as reading or meditating.
- Limit caffeine intake in the afternoon & evening
- Avoid eating late at night
Research shows that maintaining a consistent sleep schedule helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed. For women, particularly those in peri- and menopause, good sleep is vital to supporting hormonal balance and reducing symptoms like fatigue, night sweats, and mood swings.
By prioritizing sleep and making these small changes, you’ll feel more energized and ready to take on the day.
7. BALANCE YOUR HORMONES
Hormonal balance is essential for maintaining energy and overall well-being, especially for women. The body’s natural rhythm, particularly the monthly cycle, can easily become disrupted by stress, poor nutrition, or a hectic lifestyle. Supporting your hormones involves listening to your body, ensuring you get the nutrients you need, and prioritizing rest when required. Practices like meditation, yoga, gentle walks, and soaking in a warm magnesium salt bath can help reduce stress and promote balance.
During perimenopause and menopause, hormonal shifts often bring symptoms like hot flashes, fatigue, mood swings, and sleep disturbances. While self-care can help, some women benefit from additional support, such as bioidentical hormone therapy.
What are bioidentical hormones?
Bioidentical hormones have the same molecular structure as those naturally produced by the body, making them safer and better absorbed than synthetic options found in conventional hormone treatments. These hormones can be personalized to meet individual needs, reducing symptoms and restoring balance. Unlike synthetic hormones, bioidentical options carry fewer side effects and do not increase the risk of breast cancer.
If you’re experiencing significant hormonal symptoms, consult a healthcare provider specializing in bioidentical hormone therapy. This tailored approach can help you regain energy, stability, and vitality, supporting your body through every phase of life.
8. INCREASE YOUR FREQUENCY
According to quantum physics, everything in the universe vibrates at a fundamental level, including your body. Many spiritual traditions, like Yoga and Traditional Chinese Medicine, recognize the importance of maintaining a high vibrational frequency for optimal health, energy, and flow in life. Fortunately, there are practical ways to raise your vibration, many of which overlap with the other tips in this guide, such as eating well, exercising, meditating, and spending time in nature. Yet there are three other ways that we want to touch on here:
- Positive thinking
Do you ever catch yourself thinking negative thoughts? Then consciously replace them with a positive thought. For example, think of something you are grateful for or a trait you appreciate in yourself or another person.
- Gratitude
Start a habit of writing down things you’re grateful for each day. For added connection, consider sharing this practice with a friend—exchange gratitude messages weekly or meet for a session to reflect together. Gratitude creates an abundance mindset and fosters positive energy.
- Sound Baths
Immerse yourself in the calming sounds of gongs, singing bowls, or other vibrational instruments. These sessions promote deep relaxation, dissolve energetic blockages, and bring a sense of harmony and inner peace.
EVERYTHING IS CONNECTED
Energy is not just physical—it’s mental, emotional, and even spiritual. Each tip in this guide works together to show how your overall energy and well-being depend on a balance of these interconnected elements. A healthy body is vital, but so is nurturing your mind, emotions, and deeper connection to the world around you.
By making small but meaningful changes in your daily routine—such as spending time in nature, practicing mindfulness, prioritizing sleep, and fueling your body with balanced nutrition—you create a ripple effect that enhances every aspect of your life. These habits will help you recharge, improve your resilience, and foster a happier, healthier, and more vibrant you.
Embrace these practices as part of your journey, and you’ll discover that renewed energy is not just about feeling good—it’s about thriving in every sense.
