THE HOLISTIC METHOD →
FOR STRONGER, LONGER LASTING NATURAL ENERGY
WITHOUT THE SIDE-EFFECTS
What's Secretly F-ing up your energy?
Get your energy back—the kind that let's you do more with life instead of constantly fighting the ups-and-downs.
Energy Drains vs. Energy Gains
⚡ ENERGY DRAINS
✨ ENERGY GAINS
Sleep Hygiene
Your master reset button
Irregular sleep schedule
Sleeping in on weekends
Scrolling in bed
Staying inside all morning
Sleep Hygiene
Your master reset button
Same bedtime every night
7-8 hours consistently
Bedroom at 65-68°F
Morning sunlight within 15 mins
Exercise & Movement
The energy multiplier
All-or-nothing mentality
Sedentary lifestyle
Weekend warrior approach
Choosing exercise you hate
Exercise & Movement
The energy multiplier
Regular strength training
Daily movement breaks
Cardiovascular work
Exercising earlier when possible
Nutrition Basics
Fuel that sustains vs crashes
Processed food dependency
Irregular eating patterns
Late-night eating
Skipping meals then binging
Nutrition Basics
Fuel that sustains vs crashes
0.7-1g protein per lb bodyweight
Regular meal timing
Biggest meal mid-day
Staying hydrated + electrolytes
Dopamine Regulation
Managing motivation system
Constant digital stimulation
Social media scrolling
Instant gratification seeking
Dopamine stacking
Dopamine Regulation
Managing motivation system
Natural rewards & accomplishments
Digital boundaries
Varied activities
Delayed gratification practices
Substance Management
With every up, comes a down
All-day caffeine consumption
Regular alcohol use
Recreational drug dependency
Chronic dehydration
Substance Management
With every up, comes a down
Strategic caffeine timing
Moderate alcohol consumption
Avoiding regular drug use
Staying hydrated
Stress Management
Controlling cortisol triggers
Avoiding difficult conversations
Procrastinating important tasks
People-pleasing
Ignoring chronic stressors
Stress Management
Controlling cortisol triggers
Addressing problems when they arise
Closing open loops
Setting boundaries
Active recovery techniques
Social Energy
The people around you matter
Tolerating toxic relationships
Isolation
People-pleasing
Negative influences
Social Energy
The people around you matter
Time with people who energize you
Setting boundaries with drains
Building supportive relationships
Community involvement
