5 Tips for Better Energy This New Year

Resolutions can be difficult to stick to if you don’t have the energy to maintain those healthy habits. Here are my top 5 ways to improve energy in 2025 so that you can keep your momentum going throughout the year.

1) Protein–You've heard it before and it's true. When we wake up in the morning, we've been in a fasted state overnight. If you start your day with foods that cause a rapid spike in blood sugar, like cereal, oatmeal, or toast, you're likely to experience an energy crash a few hours later contributing to that midday slump. Instead, beginning your day with 20-30 grams of protein and minimal grains or sugars helps stabilize your blood sugar, leading to more consistent energy throughout the day. So, choose Greek yogurt with nuts and berries over a bowl of cereal and consider avoiding grains altogether until after lunch.

2) Improve Sleep Quality – Sleep is crucial for your body’s healing and recovery. To improve sleep quality, avoid screens for at least an hour before bed, aim to fall asleep around 10 p.m., and skip alcohol in the evening. These simple changes can lead to more restorative sleep.

If your partner has mentioned that you're a noisy sleeper, it may be worth getting checked for sleep apnea. This condition causes oxygen deprivation during sleep, leading to fatigue and headaches.

For those struggling with insomnia, consider evaluating factors such as cortisol levels, inflammation markers, progesterone levels, and blood sugar. Identifying any underlying issues can help pinpoint the root cause of your sleep difficulties.

3) Movement–One key benefit of exercise is improved oxygen saturation in our tissues. Our cells contain mitochondria, which rely on oxygen to function effectively. By increasing your heart rate and respiration through exercise, you supply your cells with the necessary ingredients to produce more energy.

4) Get to know your labs. When evaluating the causes of fatigue, it's a good idea to start with your B12 and iron levels, as well as a thyroid panel. Certain factors—such as taking heartburn medication, having heavy periods, or following a vegetarian diet—can contribute to low B12 and iron. Symptoms like dry skin and hair, feeling cold frequently, fatigue, and difficulty losing weight may indicate low thyroid function and should be further investigated.

5) Limit your stress. After the anxiety caused by acute stress often comes burnout. This can result from common nutrient depletions caused by stress, including Vitamin C, Magnesium, Vitamin B5, B6, and low levels of the adrenal hormone DHEA, as well as other hormonal imbalances triggered by elevated cortisol. Our bodies aren't designed to function in a constant state of stress. Make time to let your nervous system recover—whether by reading, engaging in a creative activity, or practicing yoga. A healthy lifestyle includes time for rest and recovery.