Balancing a demanding career with a personal life can often leave you feeling drained. If you’re a woman committed to bringing your best self to the world, finding sustainable ways to boost your energy throughout the day is key.
Your energy is your most precious asset, and when it's in the crapper, you don't have the juice in your tank to show up as your Best Self. You spread the little energy reserves you have so thin that everything ends up being mediocre at best, and you and I both know that we were meant for more than mediocrity.
Our kids deserve a joyful, energetic, and connected mom. Our Life's Work and passions deserve our attention, presence, and exceptional output. Our partners deserve a confident, lively, and compassionate version of us.
When we're running on empty, we don't have what we need to go the distance in any aspect of our lives. And if you're like me and looking your 40s in the face, it's more important than ever to start prioritizing your Energy Generation. This is so you can head into this next season (read: perimenopause) feeling balanced and thriving rather than dragging your face on the pavement as you start this next race.
If you've been dragging ass lately, here are five powerful strategies to recharge so you can be the most vibrant version of yourself.
Boost Energy Hack No. 1: Get to Know Your Energy Pattern
One of the most powerful ways to naturally increase energy is by getting to know your unique energy patterns through your entire menstrual cycle. That way you can start to tailor your activities around when YOU feel your highest energy and then get the personalized self-care and rest you need when your hormones shift during lower energy times.
For many women and menstruators, energy patterns typically follow the rise and fall of estrogen and progesterone throughout the four phases of the menstrual cycle.
If you are neurodivergent or taking hormone replacement therapy, these patterns may feel different. This is why it's so essential to know your individual energy pattern because your cycle is beautifully and uniquely YOURS.
The cycle has four distinct phases, each affecting your energy levels differently:
Follicular Phase - Inner Spring (First day after your period is done; lasts about 7-10 days): Your energy is on the rise after menstruation. This is a great time to dive into new projects and creative brainstorming.
Ovulatory Phase - Inner Summer (About midway through a 29-day cycle but can vary; lasts about 3-5 days): This is your high-energy phase. You’ll feel more social and confident, so schedule important meetings or presentations during this time.
Luteal Phase - Inner Autumn (About day 16-28; longest phase and lasts about 10-16 days, very consistent month to month): Energy starts to decline, and you may feel more introverted. Focus on completing tasks rather than starting new ones.
Menstrual Phase - Inner Winter (Days 1-7): Physical energy likely at its lowest. Prioritize rest. Listen to your body and take a step back, allowing for reflection and resetting goals.
A visual of your entire Menstrual Cycle
Tracking may seem challenging at first, but it's an essential skill for you to build if you're to run at your most optimal level. Syncing your work and personal life with these phases allows you to optimize energy output and avoid burnout.
Boost Energy Hack No. 2: Incorporate Movement into Your Day
Staying active is a surefire way to increase energy. You don’t need an hour-long gym session to feel the benefits; a quick 10-minute walk, a few stretches, or even some dancing in your living room can immediately shift your mood and get your energy flowing.
Regular movement increases circulation, releases feel-good endorphins, and reduces stress—helping to elevate energy levels. Try incorporating simple movement breaks throughout your workday, especially during that afternoon slump.
My personal Midday Movement go-to: Dance Breaks. I set a timer for every 45 minutes I sit at the computer, and I put on one awesome song and shake what my mama gave me. It boosts my mood, resets my brain, makes me feel like a million bucks, and gets me jazzed for my next session. Smile while you're dancing, and you're SURE to feel 100 times more energy when you sit back down.
Boost Energy Hack No. 3: Prioritize Restorative Sleep
Quality sleep is the cornerstone of maintaining high energy levels. For professional women juggling so many roles, sleep often gets neglected.
The National Sleep Foundation recommends 7-9 hours of sleep per night to support optimal brain function, hormone regulation, and emotional resilience.
To get quality sleep, create a calming bedtime routine, turn the screens off at least 1 hour before bed, and keep your bedroom environment conducive to sleep - Dark, Cool, Calm, and Quiet. When your body is well-rested, it’s easier to tackle your to-do list with energy and enthusiasm.
If you struggle with tinnitus or getting settled when things are TOO quiet, try a white noise machine or a sleep meditation to help you drift off.
Boost Energy Hack No. 4: Fuel Your Body with Balanced Nutrition
What you eat plays a huge role in how you feel. To sustain energy, focus on whole foods like fruits, vegetables, lean proteins, and healthy fats.
Cycling Beings have specific nutrition needs that change throughout the month, and our bodies need the nutrients provided by quality whole foods.
Consider incorporating energy-boosting foods like:
Complex carbohydrates like oats and sweet potatoes for steady glucose levels.
Prioritize Protein for Sustained Energy:Â Women need an adequate amount of protein to stabilize blood sugar, maintain muscle mass, and promote satiety throughout the day. Aim to include 20-30 grams of high-quality protein (like lean meats, fish, legumes, or plant-based protein) at each meal to maintain energy levels and prevent mid-day crashes. (Always consult with a healthcare provider for your specific protein needs.)
Support Hormonal Balance with Healthy Fats:Â Omega-3 fatty acids and unsaturated fats (like those found in avocados, olive oil, nuts, and seeds) are essential for hormone production and reducing inflammation. Including healthy fats helps regulate menstrual cycles, reduces PMS symptoms, and keeps you feeling full and energized longer.
Iron-rich foods like spinach, lentils, and quinoa to combat fatigue, especially if you're prone to low iron during your period.
Avoid energy crashes by limiting processed sugars and excessive caffeine, which can deplete energy in the long run.
Boost Energy Hack No. 5: Create Space for Creative Expression
For many busy women, creative pursuits take a backseat. We spend so much time knocking off to-dos and putting out dumpster fires that we forget to get happy and MAKE something. However, engaging in creative activities can be incredibly energizing.
Whether you're journaling, painting, or even cooking, dedicating time to creative expression helps release mental clutter and encourages mental clarity and focus. And it just feels freaking GOOD.
Sometimes doing creative things seems like a waste of time, especially if you're a high-achieving woman like me. But, engaging our silly weird interests and playing with life through our creations literally breathes life into our otherwise very monotonous lives.
Ever heard the phrase: "All work and no play makes Jack a dull boy"? Well, it goes double for Jill because we are literally Creative Beings... everything in our biology and energetic bodies is built for creating beautiful and expressive things.
Whether you are creating actual human beings or giving birth to the most delicious cupcake you could ever imagine, creative expression is a pillar in Energy Generation. Incorporating creativity into your daily life allows you to reconnect with your inner self and ignite a deeper sense of purpose and vitality, recharging both your mind and soul.
Final Thoughts: Balance is Key
Women’s energy levels are not a one-size-fits-all solution, and holistic energy management requires understanding the ebbs and flows of your life and body. By learning and aligning your work with your menstrual cycle, prioritizing rest, nourishing your body, and nurturing your creativity, you’ll notice a shift in your energy levels—allowing you to show up as your most vibrant, energized self both at work and at home.
You are SO worthy of a Vibrant Life, friend. <3
Ready to Ditch Groggy Mornings and Feel Like a Powerhouse All Day?
If you are a woman on a mission to make the world a better place, or you know that you want to make a difference but your energy levels have really kept you stuck, you are not going to want to miss this free class!
Join me on November 4 at 7 pm for a FREE masterclass, Energy Boost Accelerator: 3 Secrets to Energizing Your Morning So You Can Kick Ass at Work and Home!Â
You’ll walk away with practical tools to:
✨ Ditch the groggy mornings and wake up feeling refreshed
✨ Boost your confidence so you can show up fully in all areas of life
✨ Have energy left over for your family and friends, even after a busy day!
Don't miss this opportunity to transform your mornings and revitalize your life! Sign up here to secure your spot!
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