20 Glow Up Tips To Skyrocket Energy

Welcome to your ultimate glow-up guide, ladies! If you’re in your 30s and looking to boost your energy levels while embracing a lifestyle that makes you feel vibrant, alive, and ready to take on the world, you’re in the right place. We all know how it feels when our energy dips, but with the right strategies, we can reignite that spark. Let’s dive into 20 fabulous tips to help you glow up and skyrocket your energy!

Follow Zara on Pinterest 💖

I share gentle metabolism tips, feminine workouts, and aesthetic wellness rituals for women who want to look and feel amazing.

Follow on Pinterest

Meal Plan for Energy

3-Day Energy & Metabolism Reset

Grab the 3-Day Energy & Metabolism Reset — a quick-start guide to feel lighter, more energized, and back in control.

Where should I send your free reset guide?

Get access

Breakfast Boost

• Green Smoothie Bowl

– 1 cup spinach

– 1 banana

Most People Miss This Tiny Morning Coffee Trick 🔥

– 1 scoop protein powder

– 1 tablespoon almond butter

– Toppings: chia seeds, berries, nuts

• Oatmeal Delight

– 1 cup rolled oats

– Topped with sliced apples, cinnamon, and a drizzle of honey

Mid-Morning Snack

• Greek Yogurt with Honey and Nuts

– 1 cup Greek yogurt

– 1 tablespoon honey

– Handful of mixed nuts

Lunch Lift

• Quinoa Salad

– 1 cup cooked quinoa

– Chopped cucumbers, tomatoes, and bell peppers

– Drizzle with olive oil and lemon juice

• Turkey & Avocado Wrap

– Whole grain wrap

– Sliced turkey, avocado, spinach, and mustard

Afternoon Pick-Me-Up

• Hummus & Veggies

– ½ cup hummus

– Carrot sticks, celery, and bell pepper slices

Dinner Delight

• Baked Salmon with Asparagus

– 4 oz salmon fillet

– Season with lemon and herbs

– 1 cup roasted asparagus

• Stir-Fried Veggies with Brown Rice

– Mixed bell peppers, broccoli, and snap peas

– Cooked with garlic and ginger

Evening Snack (Optional)

• Dark Chocolate and Almonds

– 1 ounce dark chocolate

– Handful of almonds

20 Energy-Boosting Tips

1. Hydrate Like a Boss

• Tip: Start your day with a glass of water and keep sipping throughout the day. Hydration is key to maintaining your energy levels.

2. Embrace Whole Foods

• Tip: Focus on consuming whole foods—fruits, vegetables, whole grains, and lean proteins. They provide the nutrients your body craves.

3. Move That Body

• Tip: Incorporate 30 minutes of movement into your daily routine. Whether it’s a brisk walk or a dance party in your living room, get that blood pumping!

4. Prioritize Sleep

• Tip: Aim for 7-9 hours of quality sleep each night. A regular sleep schedule can significantly impact your energy levels.

5. Mind Your Mindset

• Tip: Practice gratitude and positive affirmations. A positive mindset can help you feel more energized and motivated.

6. Cut the Sugar Cravings

• Tip: Reduce sugar intake to avoid energy crashes. Swap sugary snacks for fruits or nuts to keep your blood sugar stable.

7. Get Your Daily Dose of Sunlight

• Tip: Spend time outdoors to soak up some vitamin D. Natural light can improve your mood and boost energy.

8. Find Your Tribe

• Tip: Surround yourself with positive, energetic people. Their vibes will uplift you and keep your spirits high.

9. Practice Deep Breathing

• Tip: Take a few minutes each day to practice deep breathing. It calms the mind and re-energizes the body.

10. Balance Your Plate

• Tip: Make sure each meal contains a balance of proteins, carbs, and healthy fats. This balance fuels sustained energy levels.

11. Limit Caffeine

• Tip: While a cup of coffee can be a great pick-me-up, too much caffeine can lead to jitters and crashes. Stick to one or two cups a day.

12. Incorporate Superfoods

• Tip: Add superfoods like chia seeds, spirulina, and acai berries to your meals. They’re packed with nutrients that fuel your body.

13. Stay Organized

• Tip: Plan your meals and snacks for the week. This helps ensure you have energy-boosting options readily available.

14. Take Breaks

• Tip: During your workday, take short breaks to stretch, walk around, or simply breathe. This can refresh your mind and body.

15. Limit Screen Time

• Tip: Reduce time spent on screens, especially before bed. Blue light can interfere with sleep quality and energy levels.

16. Try a New Hobby

• Tip: Engage in activities that excite you or challenge your creativity. New hobbies can invigorate your spirit.

17. Re-evaluate Your Commitments

• Tip: Say “no” to things that drain your energy. Focus on what truly matters to you!

18. Listen to Your Body

• Tip: Pay attention to your body’s needs. If you’re tired, allow yourself to rest without guilt.

19. Stay Socially Active

• Tip: Regular social interactions can improve your mood and keep your energy levels high. Connect with friends or family often.

20. Embrace Self-Care

• Tip: Make time for yourself every week. Whether it’s a spa day or a quiet night in, self-care is essential for maintaining energy.

Mini Checklist for Energy Boosting

• [ ] Drink 8 glasses of water daily
• [ ] Include at least 2 servings of fruits and 3 servings of veggies in meals
• [ ] Aim for 30 minutes of physical activity most days
• [ ] Establish a calming bedtime routine
• [ ] Practice mindfulness or meditation regularly
• [ ] Engage in at least one social activity weekly

“Your energy is your superpower. Nurture it, and watch your life transform!”

Conclusion

A glow-up isn’t just about looks; it’s about feeling vibrant and full of life, especially in your 30s. By implementing these 20 tips, you’re not just boosting your energy; you’re embracing a lifestyle that celebrates YOU. Start with small changes, and soon you’ll notice a remarkable difference in how you feel and function each day.

Now, go out there and shine bright, beautiful! ✨

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.