Are you struggling with low energy? Because that’s one of the first ways we help our patients as functional medicine dietitians and nutritionists. Fatigue is a common sign that the body needs support. Energy is like currency: it’s constantly being earned, spent, and invested through our daily choices. Many of our clients share the goal of feeling their best now, while also protecting their long-term health, and the good news is that the same habits that boost energy often help prevent chronic disease as well.

Here are our some of our top tips for boosting energy AND preventing chronic disease through nutrition and lifestyle:

1. Balanced, Anti-Inflammatory Meals Throughout the Day

One of the simplest ways to support steady energy is to avoid skipping meals. Aim for a consistent rhythm of breakfast, lunch, and dinner every day, and include a balanced snack if you go more than three to four hours without eating.

When it comes to meal and snack choices:

• Choose fiber- and protein-rich snacks to stay full and energized, like fresh veggies with hummus, an apple with almond butter, or Greek yogurt with fruit.
• Build your meals around lean protein, complex carbohydrates, colorful non-starchy vegetables, and anti-inflammatory fats to help stabilize blood sugar and support sustained energy.

 Try simple, balanced combinations such as:

• Baked salmon with roasted potatoes and broccoli
• Chicken Caesar salad with sliced avocado and whole grain bread
• Shrimp and veggie stir-fry over brown rice with tahini dressing

These small, consistent choices make a big difference in maintaining stable energy and preventing the metabolic imbalances that can contribute to chronic disease.

2. Prioritize Hydration & Minerals

Hydration may sound simple, but it is foundational in optimizing health and energy levels, as it impacts the entire body. Aim to consume at least half your body weight in ounces of water each day, and increase that amount if you are very active, sweating, and spending more time outside.

Don’t forget the minerals and electrolytes! Our bodies need minerals in order to absorb all the water we drink, in addition to many other key functions within the body, including energy, muscle and nerve function, bone health, and the immune system. 

The key minerals to focus on are calcium, sodium, potassium, and magnesium. You can find them in foods such as coconut water, mineral-rich broths, high-quality salts (like Himalayan, Celtic, and Redmond’s), dark leafy greens, nuts and seeds, and animal proteins.

3. Move Your Body

The body depends on movement for more than just strength and overall fitness. Regular movement helps to:

• Reduce stress and calm the nervous system
• Stabilize blood sugar levels
• Support a healthy metabolism and weight management
• Prevent and help manage many chronic health conditions
• Boost energy. If you ever experience an afternoon energy crash, try a quick walk, a few jumping jacks, or stretching.
• Regulate your circadian rhythm for better sleep

Ideally, find movement that brings you joy, whether it is walking in nature, yoga, pickleball with friends, or something else, and do more of that. 

If you are new to exercise, don’t feel like you have to go “all out”. Try incorporating some form of intentional movement for at least 10-15 minutes each day, knowing you can increase the time in the future.

10 minutes x 7 days a week = 70 minutes of movement weekly… This is a huge improvement from 0 minutes! Want to learn more about the benefits of movement and tips to add more exercise to your routine? Check out this article.

4. Sunshine!

Spending time outdoors supports your circadian rhythm, the body’s internal clock that helps keep your sleep, energy, and metabolism in sync.

Getting sunshine also offers a wide range of other benefits: it helps regulate stress hormones, supports cardiovascular and immune health, boosts vitamin D levels, and can ease anxiety.

Simple ways to get more sunshine:

• Take your morning cup of coffee outside
• Take short breaks during your workday to step outside for fresh air and light movement.
• Eat meals outdoors when the weather allows.
• Swap your usual coffee date for a walk, beach meetup, or park visit with a friend.

Even small doses of natural light can lift your mood, balance your body, and bring a little more calm to your day.

5. Positive Social Connections & Community

Having strong relationships is one of the most powerful (and often overlooked) pillars of health. Positive social connections can lower stress, support mental and emotional well-being, and even help keep the brain sharp. On the other hand, loneliness and isolation have been linked to a higher risk of chronic health conditions. 

Surrounding yourself with like-minded people who value wellness can be incredibly motivating and help you stay consistent with your healthy habits.

Tips for creating social connections:

• Volunteer in your community
• Find health/wellness groups in areas you enjoy (hiking groups, bike groups, group fitness classes, etc) 
• Ask a likeminded friend or family member to be an accountability partner in your wellness journey

Overall, improving your energy and preventing chronic conditions doesn’t have to be complicated or restrictive. Start small, with 1-2 goals per week and keep building from there. Consistency is what creates lasting results.

If you’d like personalized support on your journey or you’re dealing with specific health struggles you’re looking to address, complete an application to work 1:1 with one of the functional nutrition experts on our team! We’d love to work with you to build a plan that will help you feel your best.