Yes. You can work, raise kids, and have the energy to go after everything you want.

The 3-Day Energy Reset

“Fuel your body. Focus your mind. Feel the difference—in just three days.”

You’re just three days away from more energy, better focus, and feeling like yourself again.

This isn’t a detox or a diet—it’s a practical, science-backed approach to help you perform better at work and be fully present at home.

Each day includes:

  • A simple nutrition focus

  • A micro lifestyle shift

  • One mindset or mental reset

Small shifts. Big payoff. Let’s go.

Day 1 – Fuel First

Focus: Blood Sugar Balance
Nutrition Shift: Start your day with protein + healthy fat
Example: Eggs with avocado, chia pudding with protein powder, Greek yogurt with nuts (or dairy-free alternative)
💡 Why? Keeps blood sugar stable, preventing crashes and cravings.

Lifestyle Shift: 5–10 minutes of morning sunlight (or bright light exposure). This supports your circadian rhythm and boosts energy naturally.

Mindset Reset: Set a “why” intention for your day.

“I choose habits that support my energy so I can show up fully—for myself and others.”

Day 2 – Hydrate to Activate

Focus: Brain & Cell Function
Nutrition Shift: Drink at least 80 oz water (add electrolytes or sea salt)
Start with 16 oz before coffee. Add lemon or mint for flavor.

Lifestyle Shift: Walk 10–15 minutes mid-day (even indoors or outside on a call). This boosts circulation, reduces stress hormones, and sharpens thinking.

Mindset Reset: Breathe in energy, exhale tension. Try 3 rounds of box breathing: inhale 4, hold 4, exhale 4, hold 4.

Day 3 – Power with Plants & Protein

Focus: Nutrient Density
Nutrition Shift: Add 2 cups of non-starchy veggies and a palm of protein to at least two meals. Examples: Chicken + greens, salmon + roasted veg, lentils + sautéed kale.

Lifestyle Shift: Screens off 1 hour before bed (and yes, I know how challenging this can be!). This will help your brain produce melatonin for deeper, more restorative sleep.

Mindset Reset: End your day with gratitude.

“What gave me energy today? What can I carry forward tomorrow?”

While these shifts may seem small, over time they create a lifestyle that supports energy, weight management, and quality sleep. Don’t just survive your life, thrive in it.

xoxo Bettina