Has being overweight resulted in a loss of confidence, energy, and self-respect? I literally heard this from someone on a webinar. He was sharing that he has lost self respect and has tried various solutions. Maybe you feel like him and are on this site hoping a high-raw vegan diet will work for you.
A high raw vegan diet does work but some people have a hard time and instead of reaching out for help they revert back to old habits.
One issue that came up with a client before she started working with me is the concern over energy.
If you are having issues with energy, let’s explore some modifications that could help.
1. Incorporate More Plant-Based Proteins
Some people feel cutting out meat will lead to a lack of complete proteins, which can result in fatigue and sluggishness.
I have 2 responses to this.
- Embrace plant-based protein sources like quinoa, hemp seeds, and spirulina. These are complete proteins.
- It is the variety of plant sources in your diet that will make for complete proteins.
This article here does a great job of explaining this. Basically, if you think about it logically, people are eating so-called complete proteins from animals, and those animals are herbivorous, meaning they only eat grass, so where do they get their complete proteins? It is like eating fish for omega-3s. Where does the fish get its omega 3? These are the questions you need to ask. Animal farming is relatively new and new to our bodies. We don’t need to get nutrients secondhand from other animals. If that were the case, we should be able to eat those animals raw, and science shows this is what kills us quickly and shortens our lifespan.
Tips:
– Sprinkle hemp seeds on your salads or smoothie bowls.
– Add spirulina powder to your morning smoothie.
– Cook a batch of quinoa to include in your lunches throughout the week.
2. Balance Your Macronutrient Intake
Some people’s entryway into the raw food lifestyle is with a fruit island feast or fast or detox or cleanse or whatever. They’ll do like 30 days of just watermelon juice or 30 days of just eating grapes. All these foods are healthy foods, but if you’re doing something like this, yeah, your energy is probably going to drop because basically you’re going into something like a fast where your body is doing heavy cleanup and cleansing. You’re going to feel really fatigued in that process as your body is working to clean things up.
Once you’re ready to stop the detox and return to balanced eating, it means you’ll be consuming a variety of fruits, vegetables, nuts, and seeds. This includes eating foods that are in season and rotating through different options to achieve a balanced diet.
If you’re a little confused about what that looks like, I do have a raw food meal prep challenge coming up. You can click here to learn more about it. But you’re not going to just eat one thing all the time and expect to have energy with that.
Tips:
– Include avocados or nuts for healthy fats in each meal.
– Make a protein-packed smoothie with nuts and seeds.
– Loading up on greens and avoiding excess calories will give you energy.
3. Hydrate Frequently
Like I mentioned, overeating on calories could be causing the fatigue and lack of energy. Often, we think we’re hungry when we’re actually thirsty. The solution is to drink more water. Make sure you’re drinking at least half your body weight in ounces of water every day.
Eat hydrating fruits. On a high-raw lifestyle, the majority of what you’re eating is rich in water, which benefits your kidneys. Eat foods like cucumbers, watermelon, and leafy greens.
I also do a lot of trainings on brain health. Brain scans show that when the brain is dehydrated, it has a scalloped appearance with a global decrease in blood flow. This dehydration can make us feel very fatigued and lethargic. The brain needs to be hydrated, so water intake has a lot to do with our feelings of energy.
Tips:
– Carry a reusable water bottle wherever you go.
– Add lemon or lime to your water for flavor and nutrients.
– Create a hydration schedule to ensure you drink enough.
4. Try Adaptogens
One of the things that can impact energy is stress, and I know for sure that stress affects my community a lot. Stress from the job, stress from family members, feeling overwhelmed by all the responsibilities, and even adding new habits can be stressful, right? Caretaking responsibilities and everything else can add to that stress.
There are two adaptogenic herbs I use that help me a lot, and I highly recommend incorporating them: ashwagandha and maca. Adaptogenic herbs help the body manage stress and boost energy levels. They’ve been traditionally used in both Ayurvedic and Chinese medicine. Ashwagandha and maca, in particular, support the body’s ability to adapt to various physical and emotional stresses, helping regulate it no matter what’s going on.
Ashwagandha is known for both energizing and relaxing the body, reducing stress and anxiety, and promoting better sleep and mental clarity. Research shows that ashwagandha helps lower cortisol levels and has anti-inflammatory properties, which boost energy, reduce fatigue, and promote rejuvenation.
Maca is also associated with increased energy and improved mood because it helps balance hormones.
Tips:
– Add maca root powder to your morning smoothie or oatmeal.
– Take ashwagandha supplements with your breakfast.
– Brew adaptogen herbal teas for an afternoon boost.
5. Optimize Your Sleep Schedule
Without good sleep, energy and recovery suffer even with an ideal diet. Set a consistent sleep schedule with at least seven hours of restful sleep each night. Deep sleep repairs muscles and restores cognitive function, preventing fatigue.
One thing I’ve noticed with people who struggle, and I’m talking about healthy people here—those who eat clean and take herbs—is that they often don’t get enough sleep because they aren’t active during the day, they don’t get enough vitamin D from natural sunlight, they don’t spend time in nature, and they use their phones in bed before sleeping. When you do this regularly, your brain reinforces those habitual neuronal pathways, which leads to your brain associating the bed with screen time, wakefulness, and daytime activity.
So, when you’re looking at your phone right before bed and then trying to fall asleep quickly, it doesn’t work. Leave the phone out of the bed, and you’ll find that you can get deep, restful sleep—seven to nine hours. Some folks are only getting four to five hours because they have so much going on in their heads.
This is where emotional support can really help. In my Conquer Your Cravings program, for example, I provide clients with someone outside of themselves to talk to about what’s going on. If you feel more comfortable, you can also talk to a therapist about racing thoughts. Coaching has tools to help with this too. It’s important to get to the root of the issue and do everything you can to maintain good sleep hygiene because sleep is essential for optimal brain functioning. You won’t have energy if you aren’t getting at least seven hours of sleep each night.
Tips:
– Avoid screens 30 minutes before bed.
– Establish a relaxing pre-bed ritual, such as reading or stretching.
– Keep your bedroom cool and dark for optimal sleep quality.
6. Manage Iron Levels
When it comes to energy, one area to consider is iron deficiency, which can lead to fatigue, especially if you’re a menstruating woman. Iron-rich foods include spinach, pumpkin seeds, and lentils, and pairing them with vitamin C can enhance absorption. Iron supports healthy blood oxygenation, which helps prevent tiredness. So if you’re a menstruating woman, it’s important to ensure you’re getting a variety of these foods. Are you incorporating them into your diet regularly?
In my Conquer Your Cravings program, we have a whole bonus section on menstrual health where we discuss the foods to eat for each phase of your menstrual cycle, as different phases have unique nutritional needs. This section includes recipes, and we also cover the lifestyle aspects of menstruation. For example, there are specific activities, like certain exercises, that are beneficial or should be avoided during each phase of your cycle. All of this is covered in the bonus section of my Conquer Your Cravings program.
Tips:
– Add lemon juice to a spinach salad.
– Mix pumpkin seeds into your salad or wrap.
– Enjoy lentil soup with bell peppers.
7. Supplement B12
B12 supports red blood cell health and brain function. A while back, my mom mentioned she was having issues with energy, and her doctor recommended she supplement with B12. I tried it myself but didn’t notice any difference. There were some key differences between our diets and circumstances at the time, though. My mom is 33 years older than me, and age can play a role in this. Additionally, she has a history of taking pharmaceutical drugs, which can deplete nutrient levels in the body, including B12.
B12 is one of those nutrients that gets stored in the liver for a long time (up to 5 years), and I haven’t had any issues with deficiency. However, I did try supplementing to see if it improved my energy levels and didn’t notice a change. At the time, I was following a high raw vegan diet, which I still do. My mom, on the other hand, was eating fish occasionally and still consuming processed foods, which she no longer does.
Can that affect energy? Absolutely. We’re not just one thing—we’re a combination of factors, including our gut health, brain health, hormones, and more. It all makes a difference. If B12 deficiency could be causing your energy issues, it’s worth looking into. You can take a B12 supplement, or you can use nutritional yeast, which I always keep in my cupboard. Maybe that’s why I haven’t had any issues with B12 deficiency.
Tips:
– Add nutritional yeast to your salad dressings.
– Choose a quality B12 supplement with methylcobalamin.
– Incorporate fortified plant-based milks into smoothies.
8. Stay Active
Obviously, if you’re sedentary, you’re going to lack energy. You have to use your muscles to stimulate the mitochondria, which produce energy in our cells. So, it’s important to incorporate daily movement. Aim for at least 30 minutes of cardio, five days a week, and consider doing yoga on your rest days. The key is to move your body, improve your circulation, and you’ll notice improved mental clarity and increased energy. Physical activity releases endorphins, boosts blood flow, and naturally energizes you. I would also recommend adding strength training two days a week to bring even more energy into your body.
Tips:
– Take a 10-minute walk after meals.
– Set a timer for stretching every hour.
– Find a fun dance workout video to try.
What’s one area you’re thinking about focusing on to boost your energy? I’d love to hear your experiences or plans—share in the comments below!
Thank you. Great information.