Oh, What Fun Sleep, Food, Water Intake and Exercise Can Do!


Do you feel exhausted every single day? Sadly, this is extremely common. A lack of energy tops the list for many of my patients. In fact, many say they feel as though they can barely make it through the day.


There are a variety of reasons why one’s energy is depleted. If we evaluate our hydration levels, sleep, diet, exercise and stress, there’s a good chance we can identify what’s causing the slump in our day. Once the cause is identified, we can implement a plan to dial up our daily output.


Lack of water in the diet can be one of the most common causes of low energy. We need water for almost every single job that the body performs and if we don’t have it, our body does not function optimally. If you don’t think you are drinking enough, try drinking half of your body weight in water for a week and see how you feel. If you feel better, then that was an easy fix!


Not getting enough sleep is another common energy-zapper. While some variables cannot be controlled (kids waking you, a new puppy getting up in the middle of the night, etc.) there are steps that we can take to get a better night’s rest.

Implement a sleep routine that begins 30 minutes before you go to bed. Turn the lights down low and don’t engage with anything more stimulating then a clothing catalog (i.e. no screen time!). Add a bath or stretching routine to slow down the nervous system and you will be counting sheep in no time. If you have trouble falling asleep, consider trying our DHB Sleep Formula which facilitates a restful night, leaving your refreshed the next morning.


We have all heard the term ‘you are what you eat’ but putting that theory into context in your life is important as it relates to energy. If you are not getting enough calories or micronutrients in your food, you will not have the ability to make energy from your food. We need a baseline foundation of caloric intake plus good vitamins and minerals so that our body can use those molecules to create our energy. If you are eating too little or not eating foods that are nutrient dense (low calories, high vitamin content) you will never have enough energy. Here are a few ideas:

  • Try adding at least one more serving of fruit to your daily routine.
  • Switch out some berries for your afternoon chip-and-salsa snack.
  • Add a handful of nutrient-rich spinach or arugula to a sandwich or on top of eggs.
  • Enjoy a fat- and protein-dense serving of nut butter, like almond or peanut butter, to pump up the volume on your day!

Exercise is hard when you don’t have energy, right? Give your mind and body a lift by doing simple stretches or walking. These activities can boost your cortisol enough to increase your endorphins. Make it a daily routine to sustain your energy levels! Be careful not to do too much or that instant energy will deplete fast and leave you crawling toward the couch.

Fatigue is one of the most usual responses to long term stress. Our bodies have the great ability to adapt to short bursts of stress, but over time we can become depleted of the hormones that help keep us bursting with energy (be sure to check out our blog post on stress which goes into more detail).

Manage Stress

One of the best ways to support our bodies is to use adaptogenic herbs that allow for gentle adrenal support. These herbs, such as Ashwaghanda, Rhodiola, Lemon balm and Holy basil work in the body to either enhance or block cortisol, depending on the need. Our Zen Tea has a few of these wonderful plants – and you can sip it throughout the day to help control stress and maintain your energy level.

Energy does not need to be an allusive, fleeting concept that is unachievable. It can be as simple as drinking your water, eating your greens and controlling your stress.

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Posted in Blog, November 16th, 2020
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