The 4 Foundations of Health That Reduce Stress and Boost Energy

We all know the feeling, you’re running on coffee to get started in the morning, powering through the day with sugar or snacks, then collapsing on the sofa after work with the thought that you’ll go to the gym tomorrow.

It can be difficult to break this cycle, especially when the pressures keep coming.

It doesn’t have to feel this way. By focusing on four simple foundations, you can give your body and mind what they need to cope with stress better and unlock more energy. This can be done in a way that is manageable and doesn’t add to the daily slog…I promise.

1. Sleep

We tend to treat sleep like it’s optional, something we can cut back on when life gets busy. But poor sleep makes everything harder, stress feels bigger, energy feels lower, and focus feels impossible.

The science shows that when we don’t get enough quality rest, the stress hormone cortisol stays higher, and our ability to cope with daily challenges drops.

The good news? Even small changes make a difference. Sticking to a regular bedtime and wake-up time can reset your body clock surprisingly quickly.

Top tip: Choose a time to go to bed each day this week and stick to it (don’t worry if you’re a little out either side of this time). At first it might be difficult but getting into the routine becomes easier and it signals to your body that it’s time for sleep.

2. Nutrition

What we eat is more powerful than we realise when it comes to stress and energy. Food isn’t just fuel - it directly affects your mood, focus, and even how your body responds to pressure.

If your go-to is a quick sugary snack to get you through the afternoon, you’re not alone. But the crash that comes after is part of what leaves us feeling wired and drained at the same time.

The key isn’t restriction. It’s about balance and eating in a way that supports your energy rather than sabotages it.

Top tip: Pay attention to what you eat before your afternoon slump (starting with breakfast). Swap one processed snack for something with protein and fibre (like nuts, yoghurt, or hummus with veg) and see how this impacts your energy.  

3. Movement

Exercise is often seen as something we should do, but when it comes to stress and energy, movement is one of the most powerful tools we have.

When you move, your body releases endorphins - natural mood boosters that help counteract stress hormones. Movement also helps regulate sleep, supports your immune system, and gives you a sense of mental clarity.

This doesn’t mean that you need to go hard at the gym - a short walk, some stretching, or a 10-minute bodyweight routine can make a noticeable difference.

Top tip: If exercise feels like another thing on the to-do list, think of it as a “reset button” instead. After your next meeting or appointment, go for a 5-minute walk and notice the difference that it makes.

4. Mind

Stress doesn’t just come from what’s happening around us - it’s also shaped by how we perceive those challenges. That’s where mindset comes in.

When we’re constantly in “go mode,” our brain doesn’t always get a chance to pause, reflect, or reset. It’s not about being positive all the time, but about building resilience so stress doesn’t overwhelm you.

Top tip: What works is different for everyone but the next time you feel pressure rising, pause and take 3 slow, deep breaths. It sounds simple - but it’s one of the quickest ways to tell your nervous system “I’m safe, I can handle this.”

The Foundations

Sleep, nutrition, movement, and the mind are simple foundations but together, they’re powerful. They give you the base you need to handle stress better, boost your energy, and feel more like yourself again.

The challenge is often knowing where to start, and how to keep going when life gets busy. That’s exactly why I created my health coaching programme - to help you put these foundations in place in a way that works for you so that you feel motivated.

If you’d like support in reducing stress and boosting your energy through these foundations, you can find out more about The Foundations Programme here. My aim is to ensure every client achieves meaningful, lasting results and you can too.