Back-to-School Energy Reset

My 7 Go-To Strategies for Thriving This Fall

Hey there!

1. Address What's REALLY Behind Your Fatigue First

Before you reach for your fourth cup of coffee, let me share what I see most often in my practice:

• B12 deficiency - I test this frequently because it affects up to 40% of adults
• Suboptimal thyroid function - your body's metabolic thermostat running on low
• Hormone imbalances - especially common if you're a woman over 35 or man over 40
• Chronic stress response - your adrenals working overtime

I had a patient, we'll call her Sarah, who's a teacher. She came to me exhausted every August for three years. Her previous doctor kept saying "it's just work stress" but she never used to struggle making through the last classes of her work day. When I ran comprehensive labs, we found severe B12 deficiency and her thyroid was barely functioning. Within 6 weeks of targeted B12 shots and thyroid support, she had energy she hadn't felt in years. The key is getting proper testing to understand what's actually happening in your body, not just masking symptoms with caffeine and/or energy drinks.

2. Prioritize Your Mental Health

Returning to school or managing your children's school routines can be mentally taxing. It's important to prioritize mental wellness:

• Mindfulness and Meditation: Incorporate mindfulness practices or meditation into your daily routine. Apps like Headspace or Calm can guide you through short sessions that reduce stress and enhance focus.
• Journaling: Keep a journal to track your thoughts and feelings. This practice can help you process emotions and stay organized amidst the hustle and bustle of back-to-school activities. Some of my favorites include: The Anti-Anxiety Notebook, The Field Guide For Depression, The Habit Guide, The Anti-Insomnia Notebook, any of the journals from the Intelligent Change line (I love the 5 minute one), and Mel Robins's The High 5 Daily Journal.
• Professional Support: If you're experiencing significant stress, anxiety, depression, or PTSD, don't hesitate to seek help. I offer ketamine therapy with at-home troches that have been life-changing for many of my patients. If you want to find a therapist, check with your insurance for someone in network or check out Psychology Today.

3. Maintain a Balanced Diet

With a busy schedule, it's easy to let healthy eating slip. However, proper nutrition is essential for sustained energy and overall well-being:

• Meal Prep: Dedicate some time each week to prepare balanced meals. Opt for nutrient-dense foods like lean proteins, whole grains, and plenty of fruits and vegetables. Check out the Autoimmune Diet Protocol if you have any autoimmune diseases!
• Hydration: Don't forget to drink plenty of water. Staying hydrated helps maintain energy levels and supports cognitive function. Consider carrying a reusable water bottle to keep hydration on track. Here's a motivational water jug to stay on track and a glass bottle for your detox additives (lemons, limes, cucumber, ginger, and teas). If you're dehydrated, I always opt for some Liquid IV.
• Smart Supplementation: Consider supplements that support overall well-being, such as a high-quality multivitamin, methyl-factors, vitamin D3K2, omega-3 fatty acids, or adaptogens like ashwagandha to help manage stress. I provide my patients wholesale prices for the best of the best through Fullscript and bioTE.

4. Prioritize Sleep

Quality sleep is foundational for health and productivity:

• Consistent Routine: Aim for 7-9 hours of sleep each night and establish a consistent bedtime routine. This is vital for both adults and children to ensure adequate rest and recovery. If you have little kids that are sleep training or wake you up too early, we use this cute sleep training device.
• Sleep Environment: Create a restful sleep environment. This might include investing in a comfortable mattress and pillows, and minimizing exposure to screens before bed. We use several Hatch lamps around our house for sleep/white noise and calming lights. Opt for silk pillowcases because they are supportive of healthy hair and skin. Silk pillowcases reduce bedhead and hair breakage, anti-aging helping with wrinkles, skin soothing relief for those with sensitive skin or eczema, and they're hypoallergenic for those with allergies.
• Quality Sleep Aids: If sleep is a challenge, natural sleep aids like melatonin or herbal teas (e.g., chamomile or valerian root) can be beneficial. Melatonin is an antioxidant, cellular detox agent, and anti-inflammatory used in your body AND brain!

5. Incorporate Regular Exercise

Physical activity plays a significant role in managing stress and maintaining overall health:

• Find an Activity You Enjoy: Whether it's yoga, jogging, or a group fitness class, find an exercise routine that fits your schedule and preferences. Check out your city's local calendar and community center calendars for ideas!
• Involve the Family: Encourage family workouts or outdoor activities to promote a healthy lifestyle for everyone. It's a great way to bond while staying active. If you have a dog, it's great for their mental and physical wellbeing and health as well as bonding with you.
• Use trackers if they help you stay motivated and accountable! Apple iWatch or Fitbit are pretty popular ones.
• Workspace Wellness: Consider an ergonomic office chair, standing desk, or walking under-desk treadmill. Boost productivity and gain steps to help burn calories, reduce stress, and stay active while working. I had one of these in my old office with a standing desk!

6. Set Realistic Goals and Manage Stress

Balancing school, work, and family life requires effective stress management:

• Goal Setting: Break down tasks into manageable chunks and set realistic goals. Prioritize tasks to avoid feeling overwhelmed. Check out SMART Goals article for tips.
• Stress-Relief Techniques: Consider stress-relief techniques such as deep breathing exercises, progressive muscle relaxation, tapping or EFT (Emotional Freedom Technique), meditation and journaling from #1 above, or hobbies that bring you joy.

7. Explore Helpful Products

A few thoughtfully chosen products can make the transition back to school smoother:

• Ergonomic Office Chair: If you're working or studying from home, an ergonomic chair can help reduce strain and improve posture.
• Standing Desk: Great for improving posture, increasing energy and focus.
• Walking Under-desk Treadmill: Boost productivity and gain steps to help burn calories, reduce stress, and stay active while working.
• Healthy Snack Options: Stock up on healthy snacks like nuts, seeds, and whole-grain crackers to keep your energy levels up throughout the day. Load up at your local Costco!!
• Wellness Supplements (Nutraceuticals): Consider supplements that support overall well-being, such as a high-quality multivitamin, methyl-factors, vitamin D3K2, omega-3 fatty acids, or adaptogens like ashwagandha to help manage stress. I provide my patients wholesaler prices for the best of the best through Fullscript and bioTE.
• Quality Sleep Aids: If sleep is a challenge, natural sleep aids like melatonin or herbal teas (e.g., chamomile or valavan root) can be beneficial.
• Don't Forget About Confidence: Here's something most providers won't tell you - how you look affects how you feel, and vice versa. It's not vanity; it's psychology! When you're running on empty internally, it shows externally. Sometimes addressing both internal health AND external confidence can create a powerful compound effect.

Here’s to a season of growth, learning, and wellness!

Warm regards,
Doc Nico Your Wellness & Hormones Specialist