It’s no secret that everyone suffers from low energy from time to time. Life events, bereavement, illness and the news can affect our energy.

Let’s focus on what we can control -

Sleep – Recharge Your Power Source

Quality sleep restores testosterone, muscle recovery, and brain function.

Aim for 7–9 hours of uninterrupted sleep to support energy, focus, and libido.

Tip: Keep a regular sleep schedule and limit screens before bed.

Stress – Conserve and Focus Your Energy

Chronic stress drains energy by spiking cortisol, which disrupts hormones and sleep.

Managing stress frees up mental and physical energy for performance and recovery.

Tip: Use tools like breathwork, journaling, or active relaxation (walks, nature, hobbies).

Nutrition – Fuel Efficiently

Nutrient-dense foods provide steady energy, support muscle function, and balance blood sugar.

Key for testosterone, metabolism, and avoiding energy crashes.

Tip: Prioritise protein, healthy fats, and fiber-rich carbs; hydrate well.

Fitness & Health – Build and Circulate Energy

Regular exercise improves blood flow, boosts mitochondria (your cells’ energy engines), and elevates mood.

Strength and cardio together create more physical stamina and mental sharpness.

Tip: Combine strength training 2–4 times/week with daily movement or cardio.

Community & FUN – Recharge Through Connection

Social interaction and laughter lower stress and improve mental health.

Purposeful fun keeps motivation high and prevents burnout.

Tip: Make time for friendships, group activities, or hobbies that energise you.