5 Daily 'Musts' To Boost Your Energy Naturally


Feelings of sluggishness, fatigue and low energy are common for many people these days.

The reasons for this can be many and varied, but most of the time it's a sign that your body is either overwhelmed with toxicity or deficient in something.

One of the biggest problems is that today's fast-paced life can not only leave us dis-connected from nature (which is a problem in itself), but also to cause our bodies to be over-worked, over-stressed, under-rested and under-nourished.

These are all ingredients that can lead to imbalances and chaos within the body, starving you of optimal health, vitality and wellbeing.

So if you're sick and tired of feeling tired and run down, here are five daily "musts", that when embraced consistently, will help to reignite your energy and ensure that your body performs at it's best:

1. Drink Enough Water

One of the first signs of being dehydrated is feeling tired or exhausted, so you really need to be sure that you’re drinking enough water each day.

At the very least, you should be replacing the weight of the brain every 24 hours, which is around 2 litres of clean water per day

And if you're particularly active and you perspire a lot through work or physical exercise, optimally you should aim for 1 litre per 22 kilos of body weight.

Our bodies also rely on water to cleanse and flush out toxins, so it makes perfect sense that if you're not replenishing your body's reservoirs, it will adversely affect your metabolism, digestive function and energy levels.

Learn more in my blog Water: Nature’s Best & Why It’s Critical to Life

Tip: Each day when you rise, before you consume anything else drink 500ml -1 litre of water. Add a pinch of nature-made salt like Himalayan Crystal or Celtic Salt, and a squeeze of fresh lemon juice, or a 1-2 drops of Pure Lemon Essential Oil.

This will re-hydrate your body after your night's sleep, electrify your cells and help to kickstart your digestive system - everything you want first thing in the morning!

2. Get Enough Rest 

Your body recuperates, repairs and re-energises during periods of sleep and rest.

If you don't get enough, your body will remain in a constant state of stress and adrenaline, impacting several metabolic processes within the body.

Over time and distance, this takes it's toll, not only sapping your energy and leading to adrenal fatigue, but potential serious cases of chronic fatigue syndrome.

In order to give your body a chance to revert back to its normal “unaroused” baseline state it’s important to allow for sufficient rest as well as help your body and mind to relax and “unwind”.

Get the right amount of sleep

In my blog, Sleep & Dreams: The Greatest Cosmic Gift, I wrote about the importance of sleeping in order to enhance focus, memory, harmony and balance.

The ancient wisdom was that 8 hours of sleep should be taken within each 24 hour period.

Ideally, you should try to get into a routine that ensures you go to bed and get up at the same time each day. In doing so, you'll establish a healthy sleep/wake cycle and “internal body clock” routine.

Apart from sleep, relaxation techniques like hot salt baths, saunas and massages can not only reduce muscle tension, but also relax your mind and increase the flow of oxygen into your body and brain.

Meditation & Deep Breathing

Meditation is an effective way to relax because it helps to achieve a deep sense of inner calm and emotional wellbeing. Practicing daily techniques like sun gazing, yoga or vibrational sound healing even for just 10 minutes, can all help to restore and re-energise the body and mind

Additionally, a quick and simple technique to energise your cells and brain that you can do at any time, is to go out into the open air and practice 10 deep breaths, expanding the diaphragm with as much air as possible, holding for a few seconds, before slowly releasing.

Tip: Add a drop of Essential Peppermint Oil into the palm of your hands, rub together and incorporate a few deep breaths by cupping your hands over your nose and inhaling.

Another restorative breathing technique that anyone can practice at home is this...

Place a rolled blanket or towel under your head and neck, and let your legs relax.

Close your eyes, place one hand on your chest and the other on your abdomen, and concentrate on the rhythm of your breathing. Inhale deeply into your abdomen and then breathe out slowly.

As you feel the rhythm of your breathing slow, start consciously to pull in your abdominal muscles when you exhale, notice which one of your hands is moving when you breathe in and out, it should be the hand on your abdomen.

When you feel that you are breathing into your abdomen, place your hands by your sides with the palms facing up. Continue breathing in and out, concentrating only on your breath and the movement of your abdomen. Remain in this position for five to ten minutes.

Breathe Clean Air

Air is the first principle of health for good reason.  Without it, you'll experience mental fog, physical lethargy and respiratory discomforts.

Our bodies count on clean, electrified air to oxygenate the brain and for optimum cellular function.

Electrified air is air that moves!

Expose yourself daily to outside air by taking a walk for 30-40 minutes each morning or night and by opening your windows and doors to allow fresh air to circulate throughout your living quarters and office (wherever possible).

If this is not possible, the next best thing is to have a ceiling fan or box fan operating to electrify the stagnant air.

Also, be sure to practice the 'electrified' air principle when you sleep by either having your bedroom window cracked open and/or having a fan circulate the air within your bedroom. 

3. Energy-Boosting Plant Whole Foods

Fruit & Vegetable Juices

In my blog, Fruit & Vegetable Juicing: What you should know, I outlined how 'the bloods' of fresh fruits and vegetables are electrically charged, liquid nutrients that are rapidly absorbed into your bloodstream.

They deliver energy and nourishment quickly to the cells because they require very little digestion.

As a result of this, your body won’t need to work as hard digesting so you’ll get an almost instantaneous 'shot' of nutrients into your body, without dealing with the energy-sapping burden of digesting a heavy meal.

Particularly in the morning, when your body is still in it's 'elimination cycle' (wanting to release food waste from the day and night before), it's best to consume mostly liquids - water, fresh juices and smoothies (if you need something with more substance) to support this process.

Do this consistently - at least 4-5 days a week - and you'll soon notice a considerable boost in your energy levels!

“Slow Sugars” (Complex Carbohydrates)

In addition to the quick and yet sustainable boost you’ll get from consuming a mix of fresh fruit and vegetable juices, you’ll also want to make sure you’re eating whole foods that will assist with keeping your blood sugar and energy levels stable during the day.

Some good options include:

  • Raw Nuts e.g. Macadamias and Almonds
  • Pumpkin Seeds
  • Brown Rice
  • Quinoa
  • Root Vegetables (Beetroot, Pumpkin, Sweet Potato etc…)
  • Legumes e.g. Chick Peas and Kidney Beans

Iron & Magnesium Rich Foods

Iron is an important natural element for producing energy from glucose which your body and brain needs for fuel.

So making sure you’re getting a natural source of iron from whole foods is essential if you want to feel more energised.

You’ll a list of Magnesium-rich plant foods in my recent blog, Magnesium Deficiency: Symptoms, Causes & Remedies

In this article, I explain how magnesium plays a vital role in energy production, and why it's so key to consume enough of this “Master Mineral” in order to function at optimal levels of energy.

    Adaptogenic Plants & Herbs

    Used for millennia in Chinese and Ayurvedic medicine, plant and herbal adaptogens not only help to balance your body to better handle stress and fatigue but can also serve to increase your sense of energy and vitality. These are some of the most potent and popular:

    • Ginseng
    • Holy Basil
    • Rosemary
    • Aloe Vera
    • Licorice Root

    Plant Essential Oils

    Inhaling stimulating “Ascential” oils can give you an immediate boost of energy as well as an expanded “heady” feeling.

    Take a quick sniff of oils such as:

    Sniffing an essential oil is the fastest route to the bloodstream and can provide an instant brain boost. 

    4. Light Exercise

    Making regular exercise a part of your Self Care routine is another great way to amp up your energy levels.

    There's much truth to the saying, "Energy creates energy"...

    The more you avoid exercise, the more lethargic you'll feel. Conversely, the more consistently you exercise, the more vibrant and alive you tend to feel, so it's critical to stimulate the body and mind with some form of physical activity each day, even if it's only walking for 30-45 minutes when you rise!

    Moderate movement not only pumps oxygen and nutrients into your body’s cells but also helps your lungs and heart to work better. Additionally, you’ll also benefit from the rush of feel-good endorphins that get produced while exercising increasing not only your energy levels but also motivation!

    Ideally, exercise for cardiovascular fitness 3-4 times a week, incorporating some light resistance if possible to place some mild tension on the muscles to stimulate strength and mobility.

    Pilates, Yoga, Swimming, Circuit Training, Cycling or Light Weight Lifting are all great forms of exercise that not only discharge tension and reduce levels of stress-related hormones in the body but also help to boost energy levels.

    5. Get Into Nature

    Fresh Air

    Understand that an average human breath contains about ten sextillion atoms of life-giving energy.

    The original latin word for Air meant "Spirit" for good reason.

    Wind and air gives life force and energy to all things, including human beings.

    In addition to embracing deep breathing, be sure to access to as much fresh air as possible each and every day in the times that you can.


    The human body requires at least moderate amounts of the entire spectrum of natural sunlight, on a regular basis, in order to function at an optimal level.

    The bio-photons of light from the sun, stimulates the endocrine system which is how good health, both mental and physical is maintained.

    Ideally, get 20-30 minutes of direct sunshine exposure on as much of your body’s skin as possible each day (or at least 4-5 times per week) to help energise and invigorate you.

    It's no coincidence that people who live in tropical climates and who are exposed to frequent sunshine - even poor island nations - seem to have the most energy and are happy people!

    To stimulate mental clarity, focus and for emotional wellbeing, try Sun Gazing: An Ancient Practice With Modern Day Benefits


    This timeless practice involves “plugging in” to the energy system of Mother Earth herself.

    By walking barefoot on the sand, grass, soil, or even concrete, you can reconnect directly to the forces of nature by both discharging your build up of positive ions and recharging with negative ones inherent in nature.

    Your skin acts as a natural conductor so by removing the artificial insulation of buildings and shoes you can in effect receive a boost of energy direct from our planet’s limitless supply!

    Detox & Cleanse Your Body

    In addition to these 5 daily musts, you might want to also look at the “root cause” of why you may consistently be feeling sluggish or low on steam.

    Health and vitality begins in the gut, so if you're feeling run down, chances are you have a build up of accumulated “plaque” or toxic sludge in your digestive system that needs to be released so that your body can get back to its best function.

    In order to get rid of this stagnant build up and return your alimentary canal back to the “River of Life” it should be you’ll need to look into “cleaning house” either through fasting, doing a natural colon cleanse or a combination of both. Learn about the 3 Pathways to Health & Healing in my Detox & Heal Section.

    Practice these 5 daily musts and you'll soon find that low-energy is a problem of the past!

    Tolman Self Care Team.


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