It’s February, and one of the things I hear most from clients in late February and March is, “I don’t have any energy. I wake up tired, use caffeine and sugar to get through my day, and fall into bed as soon as I can.”

A common culprit: adrenal fatigue.

Let’s look at energy support in each of the 4 Pillars and see if a few tweaks can help!

Pillar 1- Nutrition

You know that carb-fest you’re having for breakfast? Yeah, it’s not doing you any favors.

Instead of a smoothie (typically too much fruit) or oatmeal, try breaking your fast with some eggs, sugar-free bacon, and sautéed veggies. Better yet, roast veggies for dinner and have the leftovers with breakfast! Less cooking always makes me happy.

I know you love your coffee, but if you’re drinking more than a cup a day, then you’re taxing your adrenals, which is going to mess with your energy. If you must have your one cup, follow up with plenty of water and herbal tea.

Get those healthy fats and protein in at each meal and snack. These are going to fuel your body for long-lasting energy instead of the carbs that will only give you short bursts of energy.

Here’s a recipe I use with my private clients. May it be one less meal you need to plan for this week!

Quick Cassoulet


  • 2 shallots, minced
  • 1 onion, diced
  • 1 bell pepper, diced
  • 1 package of sausage or kielbasa
  • 1 sweet potato, diced
  • 1 small butternut squash, peeled and diced
  • ½ cup chicken bone broth
  • ½ teaspoon thyme
  • 1 teaspoon sage
  • 1 can cannellini beans, rinsed and drained
  • 2-3 handfuls of spinach, chopped


  1. Preheat oven to 375.
  2. In a Dutch oven, sauté sausage until just starting to brown, then add shallots and onion and cook until translucent. Add remaining ingredients and stir.
  3. Cover and place in preheated oven for 30 minutes. Add chopped spinach and stir.

Pillar 2- Exercise

Odds are, if your adrenals are fatigued, then you shouldn’t be sticking with your usual exercise routine.

“But I get an energy rush with exercise! It invigorates me, so then I can get my work done.”

I hear you, but you’re further stressing your adrenals, which is going to continue the cycle you’re in!

The reason you have that exercise rush is because you’re tapping into your fight or flight response. Your body thinks you’re being chased by a predator with that intense cardio, so it gives you a surge of hormones, which makes you feel energized.

But within an hour of stopping, you crash, right? And that’s when you turn to your standbys, coffee and sugar, right?

Modifying your exercise is one part of stopping this cycle and giving your adrenals time to heal.

And I mean seriously modifying it. Try some gentle yoga (search “restorative yoga” on YouTube) or a brief (10-12 minutes only!) walk. If you must get on your Peloton, do a 10-minute recovery ride with your favorite low-key instructor (Dennis is my favorite).

Pillar 3- Essential Oils and Supplements

While you’re trying to figure out your food and exercise, use your oils. They are such a helpful bridge between where you are and where you want to go.

Make a blend that supports your adrenals (recipe below) and apply over your kidneys in the morning and at night.

  • 3 drops clove
  • 4 drops nutmeg
  • 6 drops rosemary

Drop into a roll-on and fill with carrier oil.

For a quick pick me up, make a roller with orange and peppermint. These two are such a powerful, energizing combo.

  • 6 drops orange
  • 4 drops peppermint

Drop into a roll-on and fill with carrier oil. Apply to your wrists, neck, and palms. Inhale deeply!

If you aren’t already supplementing with Vitamin C and Vitamin D, please add those to your daily routine.

Vitamin C is so important for generating cellular energy. If your cells are energized, you will be too!

Vitamin D is chronically low in most of us, and almost every cell in the body has a receptor for it. It’s kinda important.

Pillar 4- Toxic Burden Relief

This is all about self-care, ladies.

Choose 1 or 2 non-negotiable practices that make you feel cared for and COMMIT. No matter what!

Here are a few of mine:

  • Nightly castor oil pack.
  • Weekly Epsom salt and essential oil bath. (Try Orange, Clary Sage, and Lavender!)
  • Read fiction every day. It’s my escape.
  • Use my essential oils. All day, everyday. Diffuse, apply, ingest.
  • Weekly phone call with a friend (my listening partner).
  • Play tennis.
  • Practice yoga. (I restarted a regular practice just 3 weeks ago!)
  • Two squares of dark chocolate. This is my favorite. I get it at Wegmans.

I hope this quick tour through the 4 Pillars gave you some insight, ideas, and information on how to improve your energy. Let me know what you try!



Disclaimer: All information is for educational purposes only. I cannot diagnose, treat, or cure any diseases.