By Ginger Cochran, MS, RDN, CDCES, EP ACSM
Feeling energized as you step into a new year is essential for maintaining focus and reaching your goals. The right combination of lifestyle habits and dietary changes can make all the difference. At Designer Wellness, we are here to support your health journey, so we’ve put together ten practical ways to keep your energy levels naturally high.
1. Start Your Day with Cold Showers
Cold showers can invigorate your body and mind. The shock of cold water stimulates circulation, increases alertness, and boosts your mood by triggering the release of endorphins. Start with warm water, then gradually turn it cold for 30–60 seconds at the end of your shower to ease into this habit (1).
2. Practice Breathwork for Clarity and Energy
Breathwork is a simple yet powerful way to boost energy. Techniques like diaphragmatic breathing or alternate nostril breathing help increase the oxygen supply to your brain, regulate your nervous system, and reduce stress. Just five minutes of intentional breathwork can leave you feeling calm and energized (2).
3. Incorporate Strength Training
Strength training isn’t just for building muscle—it’s a fantastic way to increase energy levels. Regular resistance exercises improve circulation, release mood-boosting endorphins, and enhance metabolism. Commit to 20–30 minutes of strength training, 3–4 times a week, for sustained energy throughout the day (3).
4. Fuel Your Body with Carbs and Protein
Carbohydrates are your body’s primary energy source, and pairing them with high-quality protein helps provide a steady release of energy (4). Designer Wellness protein powders make an excellent addition to meals or snacks. Add a scoop of Designer Egg to oatmeal, enjoy a Designer Whey and strawberry smoothie, or a post-workout chocolate banana protein shake with Designer Soy for a balanced and nutritious boost. You can also try our Protein Smoothies when on the go! All our powders are made of the highest quality ingredients and only highly absorbable protein.
5. Eat Small, Frequent Meals
Eating smaller, balanced meals throughout the day can prevent blood sugar spikes and crashes, keeping your energy consistent (5). Each meal should include protein, healthy fats, and fiber. Here are five examples:
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Plain Greek yogurt with raspberries and chia seeds (high protein and fiber)
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Hummus with sliced carrots and cucumber (balanced snack with fiber)
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A Designer Wellness Aria protein shake blended with spinach and banana
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Avocado toast on whole-grain bread with a sprinkle of hemp seeds
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A small whole-grain wrap filled with turkey, lettuce, and mustard
6. Increase Your Fiber Intake
Fiber is essential for stabilizing blood sugar levels and maintaining energy. It slows digestion, providing your body with a steady supply of fuel. The recommendation is to aim for at least 25–30 grams of fiber daily (6).
Fiber foods are easy to add to your Designer Wellness protein smoothie to help you boost fiber intake in one easy meal or snack. Check out these ten high-fiber foods that are easy to add to your meal plan.
10 High-Fiber Foods to Add to Your Diet:
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Chia seeds: 10 grams per ounce
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Lentils: 15.6 grams per cup (cooked)
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Black beans: 15 grams per cup (cooked)
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Avocado: 10 grams per medium avocado
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Raspberries: 8 grams per cup
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Pears (with skin): 6 grams per medium pear
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Oats: 4 grams per half-cup (dry)
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Almonds: 3.5 grams per ounce
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Brussels sprouts: 4 grams per cup (cooked)
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Sweet potatoes: 4 grams per medium potato (with skin)
7. Stay Hydrated
Dehydration is a common cause of fatigue. Drinking enough fluids ensures optimal circulation, digestion, and energy production. Aim for 8–10 cups of water daily, and explore creative ways to stay hydrated (7).
10 Ways to Increase Hydration:
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Start with water: Drink a glass of water as soon as you wake up.
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Infused water: Add lemon, cucumber, or berries for flavor.
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Carry a water bottle: Keep one with you as a constant reminder.
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Set reminders: Use alarms or apps to remind you to hydrate.
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Drink herbal tea: Warm teas can be soothing and hydrating.
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Eat water-rich foods: Include cucumbers, watermelon, and oranges.
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Use electrolyte tablets: These can replenish lost minerals after sweating.
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Try broth-based soups: Great for hydration and nutrients.
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Drink Designer Wellness protein drinks: These convenient beverages provide hydration and protein, making them a perfect choice for active days.
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Monitor your urine color: Pale yellow indicates good hydration.
8. Follow Your Circadian Rhythm
Your circadian rhythm, or natural sleep-wake cycle, plays a crucial role in energy regulation. Prioritize going to bed and waking up at consistent times to support this rhythm. Limit blue light exposure before bed by putting away screens and engaging in relaxing activities like reading, meditation, or yoga (8).
9. Hydrate with Designer Wellness Protein Drinks
Staying hydrated doesn’t have to be boring. Designer Wellness protein drinks are a double win for hydration and nutrition. These ready-to-drink options are packed with high-quality protein, making them a great post-workout or mid-day pick-me-up.
10. Make Small Lifestyle Adjustments
Small, consistent changes can have a big impact on your energy. Try taking short, energizing walks in nature, journaling, or adding five minutes of stretching to your daily routine. These small habits reduce mental fatigue and help you feel refreshed.
Bottomline
By incorporating these ten strategies into your daily routine, you’ll create sustainable energy to power through your day. From eating fiber-rich foods and staying hydrated with Designer Wellness protein drinks to prioritizing your circadian rhythm, each of these steps can make a significant difference in your energy and overall well-being. Cheers to a more vibrant, energized year ahead!
Check out these other Designer Wellness Lifestyle Blogs to keep you going in the New Year!
