16 Glow Up Tips To Skyrocket Energy

Hey there, fabulous ladies! If you’re in your 30s and feeling a little less than sparkly, you’re not alone. Life gets busy—jobs, family, social commitments—and sometimes our energy takes a backseat. But don’t worry; I’m here to share my top 16 glow up tips that’ll help you reclaim that vibrant energy and feel your best. So, grab your favorite beverage, settle in, and let’s dive in!

Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.

Affiliate Disclaimer: Some links on this site are affiliate links. If you make a purchase through them, we may earn a small commission (at no extra cost to you). See our official disclosure for more info.

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1. Prioritize Sleep

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Why It Matters

Sleep is like a reset button for your body. Quality sleep boosts your mood, enhances cognitive function, and is essential for energy restoration.

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Tips for Better Sleep

• Establish a Routine: Aim for 7-9 hours of sleep per night.
• Create a Sleep Sanctuary: Keep your bedroom dark, cool, and quiet.
• Limit Screen Time: Disconnect from devices at least an hour before bed.

Mini Checklist:

• [ ] Set a consistent bedtime.
• [ ] Invest in blackout curtains.
• [ ] Turn off screens an hour before sleep.

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2. Hydrate Like a Boss

Why It Matters

Dehydration can lead to fatigue, brain fog, and irritability. Staying hydrated is key to feeling energized.

How to Stay Hydrated

• Drink Water First Thing: Start your day with a glass of water.
• Infuse It: Add fruits or herbs like lemon, cucumber, or mint for flavor.
• Set Reminders: Use an app or set alarms to drink water throughout the day.

Mini Checklist:

• [ ] Aim for at least 8 glasses of water daily.
• [ ] Carry a reusable water bottle.
• [ ] Try herbal teas for variety.

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3. Move Your Body

Why It Matters

Regular physical activity releases endorphins, which can boost your mood and energy levels.

Ways to Get Moving

• Find What You Love: Whether it’s yoga, dance, or running, choose activities that excite you.
• Incorporate Movement into Your Day: Take the stairs, go for a walk during lunch, or do a 10-minute workout at home.

Mini Checklist:

• [ ] Schedule weekly workout sessions.
• [ ] Try a new class or activity.
• [ ] Set a daily step goal (e.g., 10,000 steps).

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4. Nurture Your Mind

Why It Matters

Mental energy is just as important as physical energy. Reducing stress and enhancing mental clarity can help you feel more alive.

Mindfulness Practices

• Meditation: Even 5-10 minutes can work wonders.
• Journaling: Write down your thoughts and feelings to clear your mind.
• Breathing Exercises: Use deep breathing to calm your mind and reduce stress.

Mini Checklist:

• [ ] Set aside time for daily mindfulness.
• [ ] Try a meditation app or guided session.
• [ ] Keep a gratitude journal.

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5. Eat for Energy

Why It Matters

The food you consume directly affects your energy levels. Eating whole foods can provide sustained energy without the crash.

Energy-Boosting Foods

• Complex Carbs: Oats, quinoa, and brown rice keep you full longer.
• Healthy Fats: Avocado, nuts, and seeds provide energy and satisfaction.
• Lean Proteins: Chicken, fish, and legumes help maintain energy levels.

Mini Checklist:

• [ ] Incorporate more whole foods into your meals.
• [ ] Prepare healthy snacks like nuts or fruit.
• [ ] Experiment with new recipes.

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6. Balance Your Hormones

Why It Matters

Hormonal imbalances can lead to fatigue, mood swings, and low energy.

Tips for Hormonal Health

• Regular Check-Ups: Discuss any concerns with your healthcare provider.
• Manage Stress: Stress can disrupt hormonal balance, so prioritize relaxation.
• Maintain a Healthy Diet: Nutrient-dense foods can support hormonal health.

Mini Checklist:

• [ ] Track your menstrual cycle and note any symptoms.
• [ ] Incorporate stress-reducing activities like yoga.
• [ ] Experiment with adaptogenic herbs like ashwagandha (after consulting with a professional).

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7. Limit Sugar Intake

Why It Matters

Sugar can give you a quick energy boost but often leads to a crash that leaves you feeling drained.

Tips to Reduce Sugar

• Read Labels: Check for hidden sugars in packaged foods.
• Choose Natural Sweeteners: Opt for honey or maple syrup in moderation.
• Satisfy Your Sweet Tooth with Fruit: Fresh fruits can provide sweetness without the crash.

Mini Checklist:

• [ ] Set a limit on sugary treats.
• [ ] Swap out sugary snacks for fruits or nuts.
• [ ] Find healthy dessert recipes.

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8. Connect with Nature

Why It Matters

Spending time outdoors can boost your mood and energy levels. Nature has a restorative effect on the mind and body.

Ways to Get Outside

• Take Walks in Nature: Find local parks or hiking trails.
• Gardening: Working with plants can be therapeutic and energizing.
• Outdoor Activities: Try kayaking, cycling, or picnicking with friends.

Mini Checklist:

• [ ] Schedule regular outdoor time each week.
• [ ] Plan a nature getaway or a day trip.
• [ ] Practice mindfulness in nature (like forest bathing).

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9. Surround Yourself with Positivity

Why It Matters

The people you spend time with can greatly impact your energy levels. Positive, supportive relationships can uplift you.

Building a Positive Circle

• Evaluate Relationships: Spend less time with energy vampires.
• Connect with Uplifting People: Surround yourself with those who inspire and motivate you.
• Join a Community: Whether online or in-person, find groups that resonate with your interests.

Mini Checklist:

• [ ] Identify your support system.
• [ ] Schedule regular catch-ups with positive friends.
• [ ] Engage in community activities or groups.

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10. Limit Caffeine and Alcohol

Why It Matters

While caffeine and alcohol can be enjoyable, they can also lead to energy crashes and disrupt sleep patterns.

Tips for Moderation

• Set Limits: Determine how much caffeine and alcohol you want to consume weekly.
• Explore Alternatives: Try herbal teas or mocktails for a refreshing change.
• Stay Mindful: Pay attention to how these substances affect your energy levels.

Mini Checklist:

• [ ] Track your caffeine and alcohol consumption.
• [ ] Try a new herbal tea or non-alcoholic beverage.
• [ ] Designate alcohol-free days.

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11. Cultivate Gratitude

Why It Matters

Practicing gratitude has been shown to enhance well-being and can lead to increased happiness and energy.

Ways to Practice Gratitude

• Daily Gratitude List: Write down three things you’re grateful for each day.
• Thank You Notes: Send notes of appreciation to those who uplift you.
• Gratitude Jar: Write down positive experiences and read them at the end of the month.

Mini Checklist:

• [ ] Start a gratitude journal.
• [ ] Take a moment each evening to reflect on your day.
• [ ] Share your gratitude with others.

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12. Set Boundaries

Why It Matters

Overcommitting can lead to burnout. Setting boundaries helps protect your energy.

Tips for Setting Boundaries

• Learn to Say No: It’s okay to decline invitations or requests that drain you.
• Identify Your Priorities: Focus on what truly matters to you.
• Communicate Clearly: Be honest about your needs and limitations.

Mini Checklist:

• [ ] Review your commitments and see what can be adjusted.
• [ ] Practice saying no to one thing this week.
• [ ] Share your boundaries with loved ones.

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13. Embrace Creativity

Why It Matters

Engaging in creative activities can recharge your spirit and boost your energy.

Creative Outlets to Explore

• Art: Try painting, drawing, or crafting.
• Writing: Start a blog or journal your thoughts.
• Music: Play an instrument or join a local music group.

Mini Checklist:

• [ ] Set aside time each week for a creative activity.
• [ ] Try a new hobby or class.
• [ ] Share your creativity with others.

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14. Take Breaks

Why It Matters

Constant work can lead to fatigue. Taking breaks helps recharge your mind and body.

Tips for Effective Breaks

• Set a Timer: Use the Pomodoro technique (25 minutes of work followed by a 5-minute break).
• Move During Breaks: Stretch or take a quick walk to refresh.
• Unplug: Step away from screens during breaks.

Mini Checklist:

• [ ] Schedule breaks into your workday.
• [ ] Try a new activity during breaks (like stretching).
• [ ] Use breaks to practice mindfulness.

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15. Dress for Confidence

Why It Matters

Wearing clothes that make you feel good can boost your mood and energy.

Tips for Dressing Confidently

• Choose Comfort: Opt for styles that feel good and suit your personality.
• Invest in Key Pieces: A great pair of jeans or a chic blazer can elevate your look.
• Experiment: Don’t be afraid to try new styles or colors.

Mini Checklist:

• [ ] Declutter your wardrobe and donate what no longer serves you.
• [ ] Create a “feel good” outfit for tough days.
• [ ] Try out new styles that excite you.

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16. Find Joy in the Little Things

Why It Matters

Focusing on daily joys can significantly enhance your energy levels and overall well-being.

Ways to Enjoy Life’s Little Moments

• Savor Your Morning Coffee: Take a moment to enjoy your drink.
• Listen to Uplifting Music: Create playlists that energize you.
• Celebrate Small Wins: Acknowledge your achievements, no matter how small.

Mini Checklist:

• [ ] Create a daily joy ritual (e.g., morning walks).
• [ ] Keep a list of things that make you smile.
• [ ] Share your joys with friends or family.

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Zara says: “Energy is contagious—surround yourself with positivity, and watch your glow up unfold!”

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Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.