Tired All the Time? Here’s How to Get Your Energy Back!
Lately, I’ve been hearing the same phrase over and over again: “I’m so wrecked!”
It pops up on the golf course, during long hikes, or even just when people are catching up with friends. But here’s the thing: feeling drained doesn’t have to be your “Normal”. In this article, I share my tips on how to keep your energy levels up for 18-holes of golf, long hikes or whatever keeps you busy all day long.
After years of training as a Nutritional Therapist and Health Coach, I know there are plenty of ways to keep your energy up—no matter how busy or stressful life gets. Whether you’re working full-time, looking after grandchildren, or just juggling everyday life, you can feel energised from morning to night.
Imagine this: you wake up refreshed, no sluggish start, no desperate need for coffee. You head to work, the golf course, or wherever your day takes you—and your energy stays steady, not dipping mid-afternoon. By evening, you’re still able to enjoy yourself, and when bedtime comes, you fall into a deep, restorative sleep. Sounds pretty good, right?
It is possible. I’ve seen it not only in my own life but also with many clients I’ve worked with over the past several years. Today, I want to share seven simple tips you can start trying right away. You don’t need to be perfect—just making small changes in each area can already make a huge difference.
1. Rule Out the Basics
If you’re constantly tired and can’t see a clear reason—like poor sleep or high stress—check in with your GP. A simple blood test can uncover things like low iron, B12 deficiency, or thyroid issues, all of which can zap your energy but are usually easy to treat.
If everything looks fine, then it’s time to focus on lifestyle tweaks.
2. Sleep (Your Body’s Charger)
Think of sleep as your built-in charging station. Just like you wouldn’t let your phone run down to 1%, you can’t expect your body to perform well without a proper recharge.
Aim for 7–8 hours a night. Lack of sleep not only leaves you exhausted but also messes with hunger hormones, which can lead to sugar cravings and those dreaded energy crashes.
Quick wins for better sleep:
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Go to bed a little earlier tonight (the Netflix episode can wait).
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Stop eating at least 2 hours before bedtime.
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Avoid screens for a while before bed.
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Try creating a simple wind-down routine—reading, stretching, or listening to calming music.
- Read and follow the programme Books – Fiona Brennan – The Positive Habit
3. Find Moments to Relax
It’s not just about sleep—your nervous system also needs downtime during the day. Even if you don’t feel “stressed,” constant planning, worrying, or rushing can spike your cortisol levels and drain your energy.
Take a few minutes each day just to breathe deeply. Think of it like plugging yourself into a quick charger. Five minutes of slow, mindful breathing can reset your body and help you power through the rest of the day.
4. Move Your Body (Beyond Golf)
Exercise isn’t about burning yourself out—it actually helps create more energy. Building muscle boosts your metabolism, protects your brain health, and yes, improves your golf game.
Strength training, yoga, Pilates, or even simple balance exercises like standing on one leg while brushing your teeth all make a difference. Moving your body gives your “internal batteries” a recharge, increases oxygen flow, and lifts your mood.
5. Stay Hydrated
Dehydration can make you feel sluggish before you even notice you’re thirsty. Keep a water bottle handy and sip regularly. On hot days, or if you’re out on the golf course for hours, consider adding a few drops of electrolytes to your water to help your body hold onto fluids and maintain energy.
6. Rethink Food as Fuel
Food can be your biggest energy booster—or your biggest drain. The main culprits? Sugar and refined carbs (white bread, pasta, pastries, energy drinks). They give you a quick high, followed by an inevitable crash.
Instead, focus on:
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Protein: meat, fish, beans, lentils, eggs.
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Healthy fats: olive oil, avocado, nuts, seeds, oily fish.
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Plenty of veg: ideally organic, for better nutrient value.
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Wholegrains: if you’re having bread, pasta, or rice, go for wholemeal versions and pair them with protein/fat.
Simple swaps:
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Snack on nuts or boiled eggs instead of biscuits.
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Take homemade frittata or chicken strips onto the golf course instead of relying on sugary drinks.
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Try natural energisers like beetroot (improves oxygen flow) or green tea (gentle lift without the jitters).
7. Supplements (If Needed)
Supplements can help, but they’re not magic pills. Think of them as support, not a replacement for good food.
B-vitamins and magnesium are the most common ones for energy, but it’s always best to personalise them to your needs. Don’t take iron unless you know you’re low—it’s not something to guess about.
One Last Thing: Watch Your Words
This might sound small, but it’s powerful: stop telling yourself “I’m wrecked.” Your body listens to what your brain repeats. Instead, try saying, “I’ve got enough energy to enjoy today” or “I’m feeling steady and strong.” Over time, this shift can change the way you actually feel.
Where to Start
Don’t feel you need to overhaul everything at once. Start small:
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Stop saying “I’m wrecked.”
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Book a quick check-up with your GP.
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Take one 5-minute breathing break a day.
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Choose one better bedtime habit.
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Make one healthier food swap.
Each little step builds momentum.
And if you’d like support, that’s where I come in. I work with clients one-to-one—helping you cut through the noise, figure out what’s right for you, and stay on track in a way that feels realistic. Give me a buzz, send me an email or book in a call.
If you’re not ready for that, I also have a group course coming up in November, just in time to help you keep your energy steady through Christmas and the winter months.
Because life’s too short to feel “wrecked” all the time.
