In today’s information-overloaded world, finding sustainable ways to boost your energy and manage your weight can feel overwhelming. The truth is, the secret to optimized health and vitality often lies in making simple, mindful adjustments to your daily routine. At Shine Wellness Collective, we believe that holistic wellness is about more than just quick fixes—it’s about integrating manageable yet effective changes that become habits.
In this blog, we’ll explore seven practical lifestyle shifts that not only enhance energy levels, but also help support your weight loss goals. By implementing the proven recommendations below, you can expect to feel a little better every day. That’s our mission!
- Start your day with a nutrient-dense smoothie. When we wake up, our body is craving rehydration and nutrients for the day. By combining a daily nutritional support powder that contains protein with fruit, a couple tablespoons of healthy fat (such as coconut oil), a couple ‘superfoods’ (cacao nibs, hemp hearts, chia, etc.), and greens (or green powder), you kickstart the day with an easy-to-digest breakfast that provides everything your body needs to feel great!
- Talk a walk after lunch and dinner. Going for a 30-minute stroll after a meal can significantly enhance digestion and help regulate blood sugar levels, reducing the risk of energy crashes. Additionally, this gentle exercise can boost your metabolism and improve overall cardiovascular health, contributing to better long-term wellness.
- Break a sweat 3x per week. Whether you’re hitting the gym for a moderate workout or enjoying the soothing heat of an infrared sauna, the key is to elevate your heart rate, build muscle, and promote detoxification through sweating. For an added boost in energy, strive to incorporate 10,000 steps into your daily routine.
- Begin taking foundational nutritional supplements. Our typical recommendation includes an Omega-3 supplement, the daily nutritional support powder (includes vitamins, minerals and protein to supplement a healthy diet), and a probiotic (if you don’t have any symptoms of bacterial overgrowth such as bloating).
- Complete a daily 12-hour fast. Autophagy is our body’s natural system to break down damaged cells to generate energy and create new, healthy cells. To enable autophagy, we recommend fasting for 12 hours a day, typically from 7:00 PM to 7:00 AM. Fasting is one of the best ways to enable your body to focus its energy on detoxification and healing, rather than digestion. Imagine how great you would feel if your body had the chance to do this every night!
- Keep your stress down, particularly while eating. Stress can adversely affect both our mental and physical health, and it’s been shown that eating under stress can disrupt digestion. The next time you sit down for a meal, take a moment to focus on your breathing, calm your thoughts, and chew your food thoroughly. By simply slowing down, you’ll enhance your overall digestion and well-being.
- Delay caffeine intake until later in the morning. When we wake up, our cortisol levels are naturally at their peak. Drinking coffee right away can cause an unnecessary spike in cortisol and blood sugar, potentially impacting your stress, anxiety, and energy levels. Begin your day with a nutritious smoothie and waiting to enjoy your coffee. You’ll not only stabilize your cortisol and blood sugar, but also support your overall well-being and weight loss efforts.
We love to give clients their first ever wellness plan that usually includes many of the suggestions above. If you’re looking for bio-individualized recommendations based on data from functional medicine lab tests to truly optimize your health, energy, and longevity, we would love to chat. Please reach out for a free consultation to determine if working with an integrative health practitioner is right for you!
