4 proven ways to fuel your body right and unlock the focus and stamina you desire

The Energy Trap: Are You Sabotaging Your Success with These Habits?

Have you ever felt like you’re running on empty? Too often I hear you say! 

Many of my ambitious female executives clients face the same struggle, despite their success and commitment. They’re smart, driven, and incredibly capable. But in the quest to do it all, it’s easy to overlook the essentials—hydration, balanced energy, and regular nourishment.

Maybe this sounds familiar? 

A coffee to kick off your day, another to push through the mid-morning slump, and another in the afternoon. 

And as your calendar fills up, breakfast and lunch somehow disappear, while coffee and quick snacks seem like enough to keep you going.

You’re not alone in this; it’s incredibly common! Many high-performing women fall into this energy trap, believing that they’re saving time or boosting productivity. But what often happens instead is a cycle that leaves you drained, mentally foggy, and struggling to maintain the focus and drive that make you excel.

It’s not your fault! With a packed schedule, back-to-back meetings, and constant demands on your attention, it’s no wonder you reach for something quick and convenient. And since caffeine does give that immediate burst of energy, it can feel like the perfect solution. Right? After all, who has time to reflect on healthy choices when there’s yet another pressing project to tackle, right?

But I have to be honest with you. I see those patterns constantly and I do want to be upfront about them with you. 

When you know better, you do better! You just didn’t know until now!

Unbeknownst to you, the habits I mentioned above can have a surprising effect on your performance, your health, and even your overall confidence. Let’s break down how these choices can undermine what you’re working so hard to achieve.

1. Dehydration Drains Your Energy and Clarity

   When you’re dehydrated, your brain can’t function at its peak. Concentration becomes harder, and decision-making feels foggy. Staying well-hydrated boosts your ability to focus, remember details, and handle complex issues—all critical for your role. And by “dehydrated” please don’t think “thirsty”. When we are thirsty we have already been dehydrated for some time creating physical stress to our body.

2. Caffeine Crashes Affect Your Mood and Consistency

   That third cup of coffee might give you an energy boost to deal with another meeting or a late evening stuck in the office, but it’s often followed by a crash. This rollercoaster of energy affects your mood and leaves you feeling more exhausted than before, making it harder to stay steady and effective throughout the day. That too creates physical stress to your body and affects the hormones related to our stress response, such as cortisol. May I also mention that cortisol spikes cause insulin spikes, which may be related to insulin resistance later on, high blood sugar, metabolic problems, weight loss resistance (e.g. stubborn belly muffin top), among other chronic symptoms.

3. Skipping Meals Slows Down Your Metabolism and Can Lead to Burnout

   When you skip meals, your body doesn’t get the essential nutrients it needs to support high performance, leading to irritability and burnout. Lack of fuel puts our body in survival mode (again) and is another source of physical stress. Imagine that as the alert state whereby the Sympathetic nervous System takes over to protect our body from “danger”. 

In that state there is no thriving, it’s all about surviving. More cortisol and more blood sugar circulating to respond to the alert physically.

The brain, especially, requires more healthy fat as fuel of preference, rather than carbohydrates and definitely not the ultra processed, pastry goods or snacks. Energy bars are also not a great idea. 

By taking a few minutes to fuel your body with a balanced meal with real food, you truly set yourself up for sustained energy throughout the day! 

Curious about your level of physical stress? Take this quiz and see for yourself!

Getting Back on Track: Small Changes for Big Results

Rehydrating, cutting back on caffeine, and eating nourishing meals may seem simple, but the impact on your energy, focus, and resilience can be incredibly profound. 

Also, the physical cost of the above energy-busting habits is so significant that just by removing those, you are already a step ahead!

Wellness is not complicated. Functional Medicine coupled with Health Coaching brings so much clarity and understanding to my clients exactly because they can finally comprehend their body and the effect of their choices and lifestyle. They realize that early on in our work together and are growing more and more excited about all the possibilities they have in front of them to achieve their goals.

Small but mighty shifts can unlock that extra boost you have been craving, helping you not just to show up, but to shine in all you do. 

So, if you recognize any of these habits, try starting with one adjustment today—your future self will thank you!

Do This Instead: Fueling Your Energy and Focus the Right Way

So, if you’ve recognized yourself in any of the common habits I wrote about, here’s a fresh approach to keep your energy steady without burning out. In my Premium Performance for Her framework, we focus on practical, achievable habits that align with the demands of your day while prioritizing your well-being.

Sustainable Energy, One Small Habit at a Time

Instead of grabbing that third coffee or skipping meals, let’s build a simple plan that you can realistically follow. Here’s how to make sure you stay fueled, hydrated, and focused throughout the day:

1. Make Water Your Go-To Fuel Source

   Keep a water bottle on hand and set reminders to sip regularly throughout your day. Try adding a slice of lemon or cucumber for flavor if plain water doesn’t appeal to you. Aim to drink a glass each time you finish a task or before meetings—it’s a simple ritual that adds up.

2. Start Your Day with Nourishment

   Even on your busiest mornings, have a breakfast rich in protein and fiber—think Greek yogurt with nuts, a smoothie with greens and protein powder, or a quick oatmeal bowl with seeds. This small shift not only boosts your energy but also keeps cravings at bay and, even better, drives your positive food choices throughout the day! 

3. Replace One Coffee with an Energizing Snack or Tea 

   Instead of reaching for another coffee, try an energizing herbal tea or a snack like almonds or an apple with peanut butter, a banana burrito or hummus with carrot sticks. These options provide sustainable energy without the crash and give your body the nutrients it needs to keep going and thriving!

4. Prioritize a Balanced Lunch, Even If It’s Quick

   A balanced lunch doesn’t have to be time-consuming. Even a salad with greens, protein, and a whole grain, or a veggie wrap, can keep you fueled through the afternoon. Taking just ten to fifteen minutes to eat mindfully can make a huge difference in your energy levels. 

By implementing these small, manageable changes, you’ll find yourself breaking free from the highs and lows of caffeine reliance, and instead enjoying a steady stream of energy, clarity and focus! 

Imagine your focus sharpening, your mood stabilizing, and your productivity reaching new heights—all while feeling more in control of your well-being. This is tested and proven. Try it out!

These shifts in habits can be the key to getting where you want to go, without sacrificing the energy you need to get there.

"It’s all part of fuelling your performance sustainably and intelligently. "

You might be wondering…

"What if I don’t have time for these changes?

Great question! When you’re balancing a packed schedule, even small changes can feel challenging. But the good news is, these shifts don’t have to add time or complexity to your day—they’re more about intention than effort.

For example, drinking water can happen during meetings, quick breaks, or even as part of your commute. And breakfast or lunch doesn’t have to be elaborate; just focus on something simple, based on real food and nourishing. The goal is to integrate these habits into what you’re already doing, even if it is with small tiny steps in the beginning. 

In my own program Premium Performance for Her, we spend time creating those shifts so that they stick, without relying on willpower or restrictions, and I emphasize ease,  flexibility and support.

So, rather than overhauling your routine, if we would be working together we’d create a rhythm that fits your life and keeps you energized. 

You’ll be amazed at the difference these small tweaks can make without adding extra tasks to your day. In this article you can read more on how it worked like a charm for Maria, an ambitious executive and mother who faced several health challenges and extreme fatigue and inner conflict.

Stop draining your energy and focus

You’re aiming for more than just productivity—you want to feel energized, sharp, and ready to tackle each challenge without hitting a wall. Right?

By making small, sustainable adjustments to your routine, like staying hydrated, nourishing your body with balanced meals, and reducing caffeine dependency, you can achieve this!

This new approach isn’t about drastic changes or complicated plans. It’s about creating simple, powerful habits that keep you performing at your best. By investing a little intention in your daily routine, you’ll see lasting results—more energy, better focus, and the resilience to take on your goals with confidence and clarity. 

So go ahead, make these changes part of your wellness path and watch your energy, focus, and success grow.

If you’re curious how the Premium Performance for Her program could work for you, I’d love to hear from you. You can book a brief chat directly with me here. In a casual but thorough way, we will go through your most desired goals (no need to hold back!) in terms of health, energy and vitality and discuss how (and if) the Premium Performance for Her program can help you address your personal challenges and symptoms, no matter where you are at right now. 

In the meantime, are you ready to find out how your body really handles the daily stress you face? Remember how coffee overload, skipping meals and getting dehydrated cause physical stress? Take this quick quiz to get the insights you need to understand your energy levels, physical stress levels and the overall effects of your body’s stress response.

Remember that small changes can unlock your best performance!

Click here to discover how Premium Performance for Her program can set you up for success in your health journey, like it did for Maria!