There are many ways to start the year with great energy. Here are a few suggestions:

1. Set goals for the year: Take some time to think about what you want to achieve in the coming year, and write down your goals. Clear goals can help you to stay focused and motivated. Download your FREE 2023 Goal Planner here.

2. Practice gratitude: Start each day by writing down 3 things you are grateful for. This can help you to start the day with a positive attitude and focus on the good things in your life.

3. Exercise and eat healthy: Taking care of your physical health can help you feel energised and focused. Make an effort to get regular exercise and eat a healthy and balanced diet.

4. Spend time with your loved ones: Surrounding yourself with positive and supportive people can help you feel uplifted and energised. Plan regular get-togethers with friends and family, or make an effort to connect with your loved ones, even if you can’t be together in person.

5. Practice self-care: spend time with activities that nourish your mind, body, and spirit, such as meditation, yoga, or taking a relaxing bath.

6. Eating a healthy, balanced diet is important to keep good energy levels. Some specific foods that may help boost energy levels include:

7. Avoid skipping meals or relying on caffeine or sugary foods for a quick energy boost, as these can lead to a crash in energy levels later on.


1. Not getting enough sleep can leave you feeling tired and drained.

2. It’s important to stay hydrated, as even mild dehydration can cause tiredness.

3. The lack of physical activity can lead to feelings of tiredness. Practise exercises regularly such as walking half an hour a day.

4. Chronic stress can lead to feelings of fatigue and decreased energy.

5. Certain medical conditions, such as anaemia, hypothyroidism, and chronic fatigue syndrome, can cause low energy levels.

6. Alcohol and drug use can disrupt sleep patterns and lead to feelings of fatigue.

7. As we get older, our bodies naturally produce less energy.

8. A diet high in processed and sugary foods can lead to a drop in energy. Some foods may not provide as much sustained energy as others and may cause a rapid spike and crash in energy levels. These types of foods are often referred to as “empty calories” because they provide little nutritional value but are high in calories.

Examples of foods that may not provide good energy include:

Sugary foods and drinks: Foods high in added sugars, like cookies, cake, and soda, can cause a rapid spike in blood sugar levels, followed by a crash in energy.

Fried foods are high in fat and calories, and can be difficult for the body to digest, which can lead to a feeling of sluggishness.

Foods that are highly processed and high in additives and preservatives may not provide as many nutrients as whole, unprocessed foods and may not contribute to sustained energy.

While alcohol may provide a temporary boost in energy, it can disrupt sleep patterns and lead to a crash in energy levels later on.

It’s important to focus on eating a healthy, balanced diet that includes a variety of whole, unprocessed foods to ensure you are getting the nutrients you need to maintain good energy levels. Avoiding or limiting these types of foods can help support sustained energy levels throughout the day.

If you’re experiencing low energy levels, it’s important to talk to your doctor to determine the cause and find ways to address it.

By taking care of yourself and setting intentions for the year, you can start the year with good energy and a positive outlook. Let’s do it!

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