7 Habits To Boost Your Energy and Mood Natrually
Want to boost your mood and energy naturally? In this episode, Chalene Johnson reveals seven key habits that can elevate your mood and enhance your energy without medication or energy drinks.
Chalene's simple yet powerful habits can lead to higher energy levels, a better mood, and a more fulfilling life. Tune in to discover how small tweaks in your routine can make a big difference, no matter your age!
🔑 Key Points:
➜ Prioritize Quality Sleep: Tips on tracking sleep, creating a cool and dark environment, and using supplements for better REM sleep.
➜ Exercise Regularly: How light physical activity, especially strength training, can significantly improve your mood and energy.
➜ Eat Unprocessed Foods: The benefits of choosing whole foods like meats, cheeses, fruits, and vegetables.
➜ Get Morning Sunshine: Spending at least 20 minutes in the morning sun boosts vitamin D and regulates circadian rhythms.
➜ Take Essential Supplements: Incorporate vitamins and minerals like Vitamin D, B vitamins, and magnesium to fill nutritional gaps.
➜ Reduce Cortisol Levels: Techniques for managing stress, setting boundaries, and practicing self-care.
➜ Find a Daily Purpose: The impact of having something to look forward to each day on your mood and energy.
Bonus Habit:
➜ Consider Reducing Alcohol: How cutting back on alcohol can improve sleep, hydration, and overall energy.
Join the all-new Phase It!! A Personalized Plan to Fit Your Life
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🎯Research:
Sleep
⭐️Neurophysiological Effects of Sleep Deprivation in Healthy Adults
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⭐️Physical Activity, Sleep, and Quality of Life
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Exercise
⭐️The Effects of Physical Exercise and Positive Mood on Attention
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⭐️The influence of mindful exercise on mood state and perceived stress
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⭐️Comparison of Indoor and Outdoor Walks 1 Benefits of Nature
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Food
⭐️Relationship between Nutrition, Diet and Mental Health
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The Potential Role of the Ketogenic Diet in Serious Mental Illness
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Supplements
⭐️Impact of supplementation with omega-3 fatty acids
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⭐️Effect of creatine supplementation on cognitive function and mood
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Sunshine
⭐️Association Between Sunlight Exposure and Mental Health
⭐️Influence of External Natural Environment Including Sunshine Exposure on Public Mental Health
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Cortisol
⭐️Self-Compassion is Associated with Improved Well-Being and Healthier Cortisol Profiles
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⭐️Salivary Brain-Derived Neurotrophic Factor and Cortisol Associated with Psychological Alterations in University Students
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Purpose
⭐️The relationship between purpose in life and depression and anxiety
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Alcohol
⭐️Impact of alcohol use motives and internalizing symptoms on mood changes in response to drinking
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⭐️Alcohol consumption, life satisfaction, and mental health among Norwegian college and university students
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