A practical guide to better energy

So many people tell me they feel flat, foggy, tired but wired, or permanently running on fumes.

When someone comes to see me clinically, I work through a framework over time — checking off the basics, identifying gaps, and nudging things forward by just 1% at a time.

I’d love to work with all of you 1:1, but seeing as there are only 24 hours in a day, here’s the framework you can start using yourself. No magic bullets.

Just small, boring-but-brilliant things that add up to feeling better. As you read these, see which one jumps out at you as a gap or weak link and commit to working on it consistently.

1. HYDRATION 

Even mild dehydration slows circulation and reduces oxygen delivery to the brain — hello fatigue and brain fog.

• Start the day with a glass of water (hot water + lemon if you prefer).
• Sip regularly through the day.
• Aim for 1.5–2 L daily.
• Use alarms, reminders, or even Alexa if needed — accountability helps.

2. CARBOHYDRATES - ENOUGH, THE RIGHT ONES AND AT THE RIGHT TIME.

Our brain uses ~20% of your body’s total energy. Blood sugar swings = low energy, poor focus.

• Increase fibre (beans and lentils make the biggest impact, then wholegrains).
• Choose low-GI carbs like oats, red rice, sweet potato, pumpkin.
• Make your snacks fibre-rich. (If you’re looking for an easy option, Gut Bars are worth checking out. Full disclosure: I’m Head of Nutrition. If you’d like to try them, you can use LINIA15 for 15% off.)
• Watch portions: aim for ¼ plate max at main meals. Some foods may support blood sugar control (evidence is mixed): cinnamon, fenugreek seeds, apple cider vinegar. Easy additions — just don’t get faddy.

3. PROTEIN - WHERE IS IT?

Low protein intake = low energy, poor satiety, and more cravings. Most women I see are under-eating it without realising. 

• Prioritise protein at breakfast (eggs, Greek yogurt, nuts & seeds or nut butters, leftovers!)
• Add protein to snacks – kefir, Greek yogurt, edamame beans
• Watch portions: aim for ¼ plate max at main meals.

4. SMARTER SNACKING

An afternoon banana? Great choice. Research shows bananas may support memory and concentration. They provide potassium and vitamin B6, which supports serotonin and dopamine production. Pair it with walnuts or almonds for balance and longer-lasting energy.

5. MOVEMENT (EVEN WHEN YOU DON'T FEEL LIKE IT) 

Ironically, when energy is lowest, movement is often the missing piece.

• Go for a walk.
• Build it into your day.
• Snack on exercise:
  • 2-minute plank while watching the news
  • 10 star jumps while the kettle boils
  • A short sun-salutation routine before bed

Movement creates energy.

6. NERVOUS SYSTEM CHECK 

• Chronic stress is an energy vampire.
• Learn to say no.
• Pour into cups that pour back into yours.
• Pour into yourself the way you pour into others.
• Spend more time with people who let you be your authentic self.

7. SLEEP (YES, THIS MATTERS MORE THAN YOU THINK)

Sleep is when your body clears energy-draining metabolites and resets.

If you’re getting <7 hours:

• That’s okay — start where you are.
• Even 30 extra minutes can make a difference.
• Head towards bed well before you want to be asleep.

Less sleep = less energy, more cravings, less motivation to move. 

8. SUGAR CRAVINGS - LOOK FOR THE ROOT CAUSE

Cravings are information, not a failure.

Common drivers:

• Poor sleep
• Stress
• Mild dehydration
• Low protein
• Over-restriction earlier in the day

A short food diary can be eye-opening. Improving sleep is often the best place to start.

9. NUTRIENT DEFICIENCIES 

Worth ruling out:

• Vitamin D
• Iron deficiency
• Thyroid function

Speak to a qualified health professional about appropriate testing.

10. THE "CHERRIES ON THE CAKE" 

Supplements like creatine, L-theanine, glutathione can help — when used appropriately.

But remember: There are no shortcuts around the basics.