by Debra Loader

I was sitting at the dinner table with friends, laughing so hard my cheeks hurt and tears rolled down my face. It had been a long week and my energy felt flat, but in that moment, I was completely alive. The food was wonderful, but it was not what filled me up. It was the connection, the joy, and the gift of being fully present. Later that night, it hit me: energy is not just about getting enough sleep, eating right, or exercising — though those things matter. It’s also about how we feed our whole selves. It’s in the relationships that make us feel seen, the moments we allow ourselves to slow down and savor, and the choices we make each day that add joy to our lives. The truth is, living with energy and zest is about small, intentional shifts that keep your spark alive. Over the years, I’ve discovered twelve powerful ways to do just that — and they’re simpler than you might think!

1. Manage Stress Before It Manages YouStress is sneaky. It doesn’t just live in your mind — it shows up in your energy, mood, and even your sleep. Build in tiny stress resets throughout your day: a two-minute breathing exercise, a quick walk outside, or simply letting your shoulders drop and exhaling deeply. Give yourself permission for these wonderful pockets of self-care.

2. Nourish What’s MissingSometimes fatigue isn’t about physical exhaustion — it’s about feeling emotionally or creatively underfed. Ask yourself, What part of my life is craving attention right now? Then feed it, whether it’s relationships, creativity, nature, or rest.

3. Trust Your Body’s WisdomYour body sends signals all the time — hunger, thirst, fatigue, tension. Learning to listen and respond helps you make choices that keep your energy steady and your health supported.

4. Celebrate Your WinsDon’t wait for a big milestone to celebrate. Acknowledge the small victories — finishing a project, keeping a promise to yourself, or simply getting through a challenging day.

5. Re-ignite Your PassionsThe things that light you up don’t just make life more fun — they fuel your energy. Whether it’s gardening, painting, dancing, or volunteering, make time for what excites you.

6. Learn from Life’s LessonsChallenges often carry hidden gifts. Look back on difficult seasons and notice the resilience, clarity, and strengths they’ve given you.

7. Make Sleep SacredGood sleep is the foundation for daily vitality. Create a calming bedtime routine, avoid screens late at night, and aim for consistent sleep and wake times.

8. Eat for Energy, Not Just FullnessChoose foods that keep your energy stable — think balanced meals with protein, fiber, and healthy fats. Keep nourishing snacks handy for when your energy dips.

9. Move in Ways You LoveMovement should be joyful, not a punishment. Walk with a friend, dance in your kitchen, stretch in the morning — anything that makes you feel alive in your body.

10. Clear Your Mental ClutterToo much mental noise can drain your energy. Jot down to-dos, declutter your space, or try mindfulness to create mental breathing room.

11. Protect Your EnergyNotice what (and who) lifts you up — and what drains you. Healthy boundaries help you keep your zest intact.

12. Keep GrowingStay curious. Learn something new, try a hobby you’ve never attempted, or read a book outside your usual interests. Growth keeps life exciting.

Living with Zest is a Journey

Energy and vitality aren’t things you “get back” — they’re things you nurture over time. They grow from small, consistent choices, shaped day after day by the way you care for your body, mind, and spirit.

Health and wellness are not destinations to arrive at and check off a list — they are journeys we choose to walk. Some days will feel effortless; others may require a little (or a lot) more intention. And that’s okay. You don’t have to take all twelve steps at once. Pick one or two that speak to you right now, and start there. Over time, these shifts will blend together, creating a lifestyle that feels vibrant, joyful, and deeply yours. Because no matter your age or stage of life, your journey toward health, energy, and zest can begin today — and it’s never too late to take the next step.

Debra Loader is a Christian Health and Wellness Coach, a Christian Life Coach, as well as a National Board Certified Health and Wellness Coach (NBC-HWC). She helps women integrate their Christian faith into their health and wellness journey to find greater motivation and resilience. You can contact Debra at debra@debraloaderlivingwell.com or 810-287-4096