Protocols to Optimise Both Emotional and Physical Energy

Habits and great protocols are beneficial whether they are a morning or an evening routine, a weekly scheduled training programme etc. What I have found to be key in all of this are two specific elements. My level of energy throughout the day as well as the emotion and feelings I carry at each given moment. These two elements will greatly impact on any protocol however good.

Maintaining a healthy emotional state and consistent energy levels throughout the day is crucial, especially as we age. Here are nine well-researched habits and protocols that can help you achieve this:

1. Prioritize Quality Sleep: ?aim for 7-9 hours of sleep each night.

Why: sleep is foundational for both physical health and emotional well-being. Sleep affects every cell in our body. Quality rest enhances cognitive function (by flushing out via the glymphatic system toxins), mood stability, immune system and hormone balancing and energy levels.

Tips: stick to a regular sleep schedule (set an alarm 1h before bedtime) create a calming bedtime routine (consider reading a book) and keep your bedroom cool and dark.

2. Balanced Nutrition: eat a balanced diet rich in whole foods and avoid/minimise process foods.

Why: the foods you consume directly impact your energy levels and emotional stability. Nutrient-dense foods provide sustained energy and help regulate mood. Also consider as a good guide 1g of protein per kilo of bodyweight for normal activity.

Tips: include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive caffeine (avoid coffee past noon or 13.00 hrs), sugar, and processed foods.

3. Regular Physical Activity: engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Also include resistance training using bodyweight or dumbbells/weights.

Why: exercise promotes the release of endorphins, often referred to as "feel-good" hormones, and boosts energy levels. It also supports the immune system and cardiovascular health.

Tips: choose activities you enjoy, whether it's walking, swimming, cycling, yoga and lifting.

4. Mindfulness and Meditation: Practice mindfulness or meditation and/or breathwork for 10-20 minutes daily.

Why: these practices reduce stress, improve emotional regulation, and enhance focus and energy.

Tips: you can use guided meditation apps or online resources to get started, and aim to practice at the same time each day to build consistency.

5. Hydration: drink enough water throughout the day (the recommended advice is a minimum of 2 litres per day).

Why: dehydration can lead to fatigue, irritability, and cognitive impairment.

Tips: aim for at least 2 litres (in my experience 3 litres is better) water daily; adjusting based on activity level and climate. Use a refillable water bottle as a constant reminder.

6. Midday Rejuvenation: take short breaks during your day, including a 25-minute afternoon nap if necessary (this something I have been experimenting and it's been great - I recommend it!)

Why: brief periods of rest can help reset your energy levels and improve emotional resilience.

Tips: use a timer for naps to avoid grogginess and incorporate other short breaks to stretch and move around.

?7. Positive Social Connections: engage in meaningful interactions with others regularly.

Why: social connections are critical for emotional wellbeing and can be energizing. Positive interactions can offer support, reduce stress, and foster a sense of belonging.

Tips: Schedule regular catch-ups with friends or family, join clubs or groups that interest you, and make an effort to engage in active listening during conversations.

8. Mental Stimulation: engage in activities that challenge your brain regularly.

Why: mental stimulation not only keeps your mind sharp but also helps ward off cognitive decline and promotes a positive emotional state.

Tips: try puzzles, reading, learning a new language, playing musical instruments, or even engaging in strategic games like chess. Aim for at least 15-30 minutes of mentally stimulating activities daily.

9. Nature Exposure: spend time outdoors in natural settings.

Why: exposure to nature has been shown to decrease stress, boost mood, and increase overall wellbeing. Natural light boosts vitamin D levels, which is vital for mood regulation and energy.

Tips: aim for at least 20-30 minutes outside daily, whether it's a walk in a park, gardening, or just sitting in your yard. Try to combine this habit with physical activity for extra benefits.

Look to implementing some of these nine habits which can significantly enhance your emotional health and energy levels throughout the day. Remember, consistency is key, and integrating practices into your daily routine will yield the best results. As James Clear states make that one one change and then go for the next one.

Let me know what resonates with you and what suggestions you’ll try to incorporate in this month of August – I’d like to know ??. ______________________________________________________________________________

Hi, I’m an engineer that 5 years ago moved into the fitness space. Longevity is a field I’m very interested in, and I share my findings with my community.? My team and I coach primarily people in the 40s, 50s and 60s on how to live healthy, build muscle, sleep great and reduce stress by creating great habits.

I’m a marathon runner who loves to lift weights. I follow the hybrid lifestyle; who said that running and lifting can’t go well together? At 57? my aim is to be strong and fit at 60 and I believe age is just a number. Mentors such as Andrew Huberman and Peter Attia are world-class scientists who I follow to ensure that my advice and coaching is science-based.