Ahead, we’re breaking down the ins and outs of this TikTok trend with the help of Liz Daniels, DO, RD, FAAP, a pediatrician, dietitian, and founder of New Story Nutrition in Cincinnati, Ohio.

What is a Dopamine Menu?

A dopamine menu is a personalized list of activities that are designed to boost your mood (and substitute mindless binges on your phone) in a healthy, sustainable way. The activities are categorized into appetizers, entrees, sides, desserts, and specials, which vary based on the time, effort, and quality of the activity at hand. “The different sections include tools to help motivate you to be more productive and are also based on how much dopamine ‘payoff’ you get,” says Dr. Daniels.

To quickly recap, dopamine is commonly referred to as the feel-good hormone. It’s involved in your internal reward system and also enhances the expectation of pleasure—even if it never materializes. (Think: staying glued to your phone and constantly refreshing your social feeds, thinking something amazing will pop up.)

Per Dr. Daniels, dopamine menus are particularly beneficial for children and adults with ADHD. However, it can be helpful for anyone who needs more structure and motivation to keep up with healthy habits and routines.

Dopamine Menu vs. Dopamine Detox

A dopamine detox is another way to avoid quick rushes of dopamine. “It purposefully restricts behaviors that people overindulge in, like doomscrolling, overeating, playing video games for hours, and watching YouTube Shorts,” she says, Dr. Daniels. They typically last for a short period of time, like a day or a week. “Some people aim to do this to ‘reset’ their mind so that the everyday activities feel more meaningful,” she continues.

Meanwhile, a dopamine menu mindfully introduces more healthy yet still satisfying activities that you can include in your everyday life. This helps keep dopamine levels steady, thus promoting a stable mood and positive reinforcement to maintain healthy habits.

“Dopamine menus are intended to help people have an easy, go-to list of ways to engage their mind instead of overindulging in a behavior they want to change,” says Dr. Daniels. She adds that it’s also helpful to spark motivation to do tasks that feel less desirable but yield positive outcomes (e.g., drinking more water, exercising regularly, and cleaning).

How to create your own dopamine menu

The best dopamine menu for you will vary based on your needs and interests. To create one for yourself, Dr. Daniels advises listing your favorite activities, categorizing them into hold long they take, if it can be done alongside another activity, if it needs a time boundary (like screen time), or if it’s a special or expensive activity. From there, you can sort these activities into your menu categories as follows:

Appetizers

Your appetizers should take five minutes or less of your time. You can lean on these for a quick, feel-good break throughout your day.

Examples:

• Making a coffee
• Enjoying a healthy snack
• Getting a few minutes of sunshine and fresh air
• Looking at photos of loved ones

Entrees

Entrees serve as your main course. They take a bit more time to do, but fill you up more than snacks do. You can think of them as a time investment that could end up being one of the highlights of your day.

Examples:

• Getting dinner with a friend
• Going to a workout class
• Having a catch-up call with a loved one
• Cooking your favorite meal

Sides

This part of your dopamine menu is essentially the same as habit stacking. Sides include feel-good activities that you can stack onto things you already do throughout the day. These are also perfect to pair with chores, which might not be so fun but can be more enjoyable with the right pairing.

Examples:

• Listening to calming music while doing your skincare routine
• Reading a book on the subway ride to work
• Burning a scented candle while cleaning your home
• Taking your personalized supplements with lunch

Desserts

Desserts comprise the things that give us a strong but fleeting dopamine hit and are best enjoyed in moderation. In many cases, they’ll include the things some of us might need a dopamine detox from. It’s important to reframe them not as wrong or bad, but simply things to keep in check since they tend to distract us from achieving our greater goals (e.g., financial wellness, getting enough sleep, maintaining a healthy weight) and well-being.

Examples:

• Feasting on sweets
• Going shopping
• Scrolling on social media
• Binge-watching Netflix

Specials

Last but not least, specials are the limited-edition options on your dopamine menu. They’re something to look forward to every so often—perhaps once a month, seasonally, or annually—that feel rewarding and are good for your soul, too.

Examples:

• Having a spa day
• Going on vacation
• Going to a concert
• Having an IRL reunion with family or friends

The Takeaway

Creating a dopamine menu is a helpful way to maintain healthy habits, mind your mood, and support overall well-being. It offers an at-the-ready, dependable framework to keep your dopamine levels in check (minus highs and lows) while inching you closer to your goals.

The post Should You Make a Dopamine Menu to Mind Your Mood and Spark Motivation? appeared first on HUM Nutrition Blog.

What Burnout Looks Like During the Holidays

Holiday burnout doesn’t happen all at once. It usually starts with subtle emotional, physical, and behavioral changes that build over time.

Family expectations, people-pleasing tendencies, and the pressure of financial responsibilities can all be emotionally draining throughout the holidays. As a result, burnout causes irritability, mood swings, or a sense of overwhelm that hits the moment you open your calendar. You might feel detached from the excitement you usually enjoy, like the holiday magic just isn’t there this year. It can also bring increased anxiety or sadness, especially if the season brings up memories or grief.

Physically, your body may send signals that you’re overloaded, including unexplained fatigue (even when you’re sleeping), headaches, muscle tension, and trouble falling or staying asleep. These symptoms can make everyday tasks feel heavier than they should.

Burnout can also shift how you behave. Some people withdraw from social events, while others overschedule themselves in an attempt to keep up. Concentration may drop, procrastination may increase, and coping mechanisms like overeating, stress drinking, or relying on caffeine to push through may start to creep in.

How to Set Healthier Expectations and Streamline the Holidays

If you’re looking for more balance this year, the shift begins with adjusting your expectations.

Ask yourself: What do I truly value about this season? Your answer might be rest, connection, or creating simple moments of joy. Typically, not the long list of obligations you’ve carried year after year. Choosing values over expectations can bring you instant relief.

Communicate Boundaries

Saying “no” isn’t rude. It’s part of being an adult. Politely decline events or favors that add unnecessary stress to your already full plate. Set clear expectations with family around your budget, time, and emotional energy. These conversations, while sometimes uncomfortable, can lead to healthier traditions down the road.

Let Go of Perfection

Letting go of perfection can be hard to do when you’re used to doing it all. However, it’s best to embrace the idea that “good enough” is more than enough. You don’t have to recreate the perfect dinner or pack your schedule with every activity. Alternate family visits every other year, so you’re not traveling all day, or try hosting something small yourself and bringing family to you. Just keep in mind that hosting can also be a lot, depending on your preparedness, budget, and guest list.

Plan Ahead

Planning as much as you can in advance will help you save a ton of time, money, and stress when done right. First, always identify what’s essential and what can be dropped. For instance, when grocery shopping, stock up on key items you know you’ll need and stick to a list to avoid unnecessary purchases or extra trips later on. For gifts, create a budget early and follow it. A little intention can go a long way, especially when you’re running short on time.

Nourish Your Body

Choose foods that give your body steady, long-lasting energy, such as whole grains, lean proteins, fruits, and vegetables. Balanced meals will support your mood, energy levels, and stress resilience, especially when your body is strained, such as during the holidays. Consider prepping a few simple meals ahead of time on busy weeks, so you’re not relying on sugary snacks or quick fixes. And don’t forget to eat regularly. Skipping meals can make stress feel even more overwhelming.

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Protect Your Well-Being

Keep routines that help you feel grounded, such as prioritizing sleep, staying hydrated, and moving your body regularly. Using a smartwatch or fitness tracker can also be highly beneficial in helping you monitor your stress and sleep levels. From there, you can make the adjustments you need before the burnout hits. Also, make sure to schedule intentional breaks, whether that means a short walk, 10 minutes with a book, or a quick meditation session.

Create Recovery Rituals

In addition, it’s essential to give yourself space to decompress after busy events so your mind and body can reset. Build small recovery moments into the season. This can include quiet mornings with a cup of tea, evenings without plans, or brief digital detoxes that let you unplug from constant stimulation. After the holidays, ease into a gentle reset rather than jumping straight back into high gear. This gives you time to refocus on your nutrition, fitness, and self-care goals and rebuild routines that make you feel balanced and energized.

The holidays don’t have to be a marathon of doing, giving, hosting, and hustling. When you strip away the pressure to perform and lean into what truly matters—connection, comfort, and moments of genuine joy—the season becomes lighter and far more meaningful. By setting healthier expectations, protecting your well-being, and simplifying wherever you can, you create space for the kind of holiday experience that actually fills you up.

The post Managing Holiday Burnout: How to Protect Your Energy This Season appeared first on HUM Nutrition Blog.

Enter Dream Team, HUM’s newest magnesium supplement—and the sleep upgrade you didn’t know you needed.

Formulated with Magnesium Bisglycinate, L-Theanine, and Tart Cherry, this dream-worthy trio promotes calm, relaxation, and restorative sleep—all without melatonin. No more “melatonin hangovers,” just real, natural rest.

Dream Team is everything you’ve dreamed of in one clean, effective formula.

Clinically Tested Ingredients

✓ Magnesium Bisglycinate – Highly absorbable mineral that supports deep, restorative sleep.*
✓ L-Theanine – Amino acid shown to promote relaxation and calm in just 45 minutes.**
✓ Tart Cherry – Rich in phytonutrients that help regulate your circadian rhythm.*

How to Use

Mix 1 heaping teaspoon with 6 fl oz of water before bedtime. Sip. Sleep. Dream.

Trouble sleeping? Tired of that melatonin fog?

It’s time to say hello (and goodnight) to Dream Team.

Sweet dreams start here.

**Based on a randomized controlled trial in 35 adults who received 50 mg of L-theanine or a placebo. The L-theanine group showed increased alpha wave activity, a marker of relaxation, within 45 minutes. Hidese et al. Nutrients. 2019.

The post Meet Dream Team: HUM’s New Magnesium Formula Everyone’s About to Sleep Better With appeared first on HUM Nutrition Blog.

In this week’s episode of WellYES, HUM founder Walter Faulstroh and registered dietitian Sarah Greenfield, R.D., dive deep (but make it fun) into the weird, slightly cruel ritual known as Daylight Savings Time—and why it messes with your mood, metabolism, and motivation more than you’d think.

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Sarah breaks down how our circadian rhythm—your body’s internal clock that rules everything from hunger to hormones—gets completely thrown off when we “fall back.” And Walter, ever the wellness guinea pig, confesses how the time shift has him questioning everything from his sleep habits to his coffee cutoff time.

What You’ll learn:

Why one lost (or gained) hour can feel like jet lag for days
How to reset your internal clock naturally—without a 9 p.m. meltdown
The surprising reason morning light is your best supplement this season
How meal timing impacts sleep quality (and yes, late-night snacking does count)

This episode is the perfect mix of science, sass, and “Wait, I totally do that too.” Whether you’re a wellness nerd or just tired of feeling tired, Walter and Sarah’s convo will have you laughing and learning your way back to balance.

So grab your magnesium (we’re partial to HUM’s Ashwagandha Calm), cozy up under your SAD lamp, and get ready to reset your rhythm.

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Tune in now: Watch Time Change & Your Body Clock: How to Reset Your Rhythm for Better Energy or listen on Spotify, Apple Podcasts, or wherever you get your wellness fix.

The post Are You Tired or Just Time-Changed? The Truth About Daylight Savings + Your Energy Levels appeared first on HUM Nutrition Blog.

As the days get shorter and the weather cools, familiar afternoon slumps can hit harder than ever. For many of us, energy levels tend to fade early, despite the number of hours left in the day. The good news? A few simple snack swaps and mindful nutrition habits can help you power through fall afternoons, without relying on a second (or third) cup of coffee.

Here’s how to beat the slump and keep your energy steady all season long with RD-approved seasonal snacks. 

Why Afternoon Slumps Happen

Afternoon fatigue isn’t just in your head; it’s biological. Between 2 and 4 p.m., your body’s circadian rhythm naturally dips, leading to lower alertness and focus. That drop can feel extra intense if you’ve had a carb-heavy lunch or eaten too little protein.

Additionally, blood sugar fluctuations can make energy levels worse. Refined carbs and sugary snacks can cause a quick spike in energy that is usually followed by a crash that leaves you yawning at your desk. 

Whether the culprit is a carb-heavy lunch or quick blood sugar changes, incorporating energy-forward snacks can help you power through your day more easily. These types of snacks provide a mix of complex carbs, proteins, and healthy fats. 

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Fall Flavors That Fight Fatigue

Luckily, Fall is full of ingredients that are naturally energizing. Here are some seasonal staples that do more than just taste good:

• Pumpkin: Packed with fiber and beta-carotene, pumpkin helps stabilize blood sugar and supports immune health. Try it roasted, blended in smoothies, or as pumpkin puree stirred into yogurt.
• Apples: With natural sweetness and pectin fiber, apples provide sustained energy and help curb sugar cravings. Pair with nut butter for extra staying power.
• Sweet Potatoes: Complex carbs + vitamin B6 = long-lasting energy. Cube and roast them with cinnamon for a cozy snack.
• Cinnamon: Beyond its warm flavor, cinnamon may help improve insulin sensitivity, having a favorable effect on blood sugar balance. 
• Nuts & Seeds: Almonds, walnuts, and pumpkin seeds deliver healthy fats and magnesium, which support cellular energy production.

RD-Approved Fall Snack Ideas for an Energy Boost

1. Loaded Apples

Slice a crisp apple, drizzle with a tablespoon of almond butter, and sprinkle with cinnamon and chia seeds. You’ll get fiber, protein, and healthy fats – a trio that keeps energy levels even and cravings low.

2. Pumpkin Yogurt Parfait

Mix ½ cup plain Greek yogurt with ¼ cup pumpkin puree, a drizzle of maple syrup, and a dash of pumpkin pie spice. Top with granola and pepitas for crunch. It’s a blood-sugar-friendly version of your favorite pumpkin spice latte.

3. Sweet Potato “Toast”

Roast thin slices of sweet potato until tender, then top with mashed avocado and hemp seeds. This snack is rich in complex carbs, potassium, and magnesium, all of which are nutrients that support muscle and nerve function to help fight fatigue.

4. Seasonal Trail Mix 

Combine roasted pumpkin seeds, walnuts, dried cranberries, and dark chocolate chips. A perfect on-the-go option for when you need a quick pick-me-up.

5. Spiced Energy Bites

Blend dates, oats, almond butter, cinnamon, and a touch of vanilla, then roll into bite-sized balls. They deliver slow-digesting carbs and natural sweetness without the crash.

Hydration Matters, Even When It’s Cool Outside

You might not feel as thirsty in the Fall, but hydration plays a huge role in how energized you feel. Even mild dehydration can lead to fatigue and brain fog. Try sipping warm herbal tea, infused water with apple slices and cinnamon sticks, or just keep a reusable bottle nearby. Aim for at least half your body weight (in ounces) of water daily, adjusting for activity level.

Final Thoughts

Fall doesn’t have to come with sluggish afternoons. By choosing snacks that balance blood sugar, incorporating seasonal produce, and staying hydrated, you can keep your energy steady all season long. With a little prep and some cozy, nutrient-dense snacks, you’ll not only avoid the afternoon slump, but you might just find Fall is your most energized season yet.

The post Fall Energy Reset: How to Beat Afternoon Slumps With Seasonal Snacks appeared first on HUM Nutrition Blog.

Between the toll travel takes on your body to all the disruptions in your routine, it’s no wonder your energy may seem completely out of whack. But it doesn’t have to be a complete energy zap — in fact, there are a number of small strategies you can implement to make your holiday travel so much more blissful. Read on for our expert-backed tips and tricks for how to get more energy while on the go. 

Why Energy Drops During Travel

There are lots of reasons why you might have low energy while traveling. “First, travel messes with your sleep. You may be crossing time zones, which can cause jet lag. Even if you’re staying within the same zone, the change in routine and sleep environment can wreak havoc on your sleep,” says Frances Largeman-Roth, RDN, a nutritionist and author.

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What’s more, you may be eating less nutrient-dense meals than you’re used to, and more processed foods that are harder to digest, says Alison Richman, MS, RDN, a product innovation and education manager for HUM. “Alcohol and caffeine can also play a role by interfering with sleep and hydration.”

Nutrition & Lifestyle Hacks for Energy On the Go

The good news is, you’re not totally defenseless against the energy-draining effects of travel. There are a number of actions you can take to give you a little boost during your trip:

• Pack energizing snacks: Ideally, you’ll eat plenty of foods that provide protein and slow-burning carbs, says Largeman-Roth. Depending on where in the world you’re headed, it can also be a good idea to pack your own snacks — ideally ones that are protein- and fiber-rich. Richman suggests: nuts, Chomps sticks, hard-boiled eggs, roasted chickpeas, fruit with nut butter, or protein shakes (which are increasingly available at airports, convenience stores, and gas stations). Ideally, try to frontload protein and fiber earlier in the day to support energy, digestion, and blood sugar.

• Stay hydrated:  “Always travel with a water bottle, which will help encourage you to keep your hydration in mind,” says Largeman-Roth. “Air travel dehydrates you, so you’ll need to make an extra effort on your first day of travel to stay fully hydrated. I travel with hydration packets for extra help when I need it.”

• Aim for meal structure: “When you’re checking out a new city, one of the highlights is walking and sampling regional treats. It can be easy to keep snacking all day, but making time to sit down for at least two meals is important for keeping your energy levels up and for getting in important nutrients like protein and fiber,” says Largeman-Roth.

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Richman also notes that it’s important to avoid grazing all day (this can be tough on digestion), but also don’t go more than 4 to 5 hours without eating—your goal is to keep your blood sugar (and energy levels) steady. 

• Move whenever possible — Although traveling can be exhausting, especially when you’re changing time zones, Largeman-Roth says it’s crucial to resist the urge to sleep in. “Get outside and get moving,” she says. “Even a 10-15 minute walk will help you feel more energized.” 

Some other opportunities for movement? Richman says it can be as simple as
“walking around airports, doing bodyweight exercises like air squats, or, if driving, stopping every couple of hours to stretch and move around.”

• Get outside: “Try to get up and get outside on your normal schedule,” says Largeman-Roth. “Getting the morning sun on your face will help regulate your circadian rhythm, which regulates sleep, metabolism, and hormone release.” At the very least, try to open a window in the morning for some daylight exposure.
  

HUM Supplement Routine for Travel Energy

Another surefire trick for more energy while traveling? HUM Nutrition supplements which are incredibly portable and easy to bring along in your carry-on. Richman particularly likes Uber Energy because “it’s good to support energy via adaptogens.” Just note: It’s best to take it consistently for 6 to 8 weeks for full results, so she suggests starting ahead of travel.

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What’s more, since digestion issues can lead to sluggishness, Richman also suggests packing Flatter Me Plus, which contains probiotics, prebiotics, and digestive enzymes to help break down heavier foods (ahem, looking at you, holiday dinner). She advises taking this supplement with two meals daily to support digestion, debloating, and regularity 

Since fiber is often lacking in vacation meals, another useful option is Flatter Me Fiber, which you can add to your water (ideally at breakfast) to support digestion and curb cravings, says Richman. “Fiber can also support blood sugars, which impacts energy,” she adds. 

Lastly, HUM’s GLP-1 Support Product can be useful since it supports balanced appetite, blood sugar, and satiety. As a result, it can help prevent energy crashes tied to blood sugar spikes from those holiday treats or irregular eating times.

Sample Daily Travel Routine

Your best bet for an energizing routine while traveling involves strategically timing your meals, moving your body consistently, and getting the right nutrients to keep you going. Here’s what an ideal travel day could look like, according to the experts. 

• Morning: Protein-rich breakfast, such as yogurt, almonds, and fresh berries. Opt for sunlight exposure first thing. Hydrate, and add Flatter Me Fiber to your water. Get outside if possible, and move your body. Sip on some coffee—Largeman-Roth says this is not the time to skip caffeine if you’re used to having it. 

• Midday: Move your body — try some yoga or a walk. Snack on an apple and a squeeze packet of peanut butter.
  
• Lunch: Enjoy some pasta with shrimp and fresh veggies (such as roasted broccoli). Take Flatter Me to reduce digestive discomfort.
• Afternoon snack: Find something local and fun
  
• Evening: Light dinner, something like chicken tacos with guacamole and a small salad. Sip on peppermint tea, which can help tame the indigestion you might be experiencing. Calm your body and prepare for bed.
  

Conclusion on How to Get More Energy When Traveling This Season

While even the thought of traveling for the holidays may leave you feeling fatigued, it’s more than possible to have a joyful, energizing trip — whether you’re traveling for the holidays or headed on vacation. All it takes is a few small lifestyle shifts — and maybe the right supplement support — to give you more energy, better digestion, and a happier gut on the go. 

Before your trip, be sure to shop HUM’s travel-ready supplements to keep your energy steady this season.

The post How to Keep Up Your Energy Levels While You’re Traveling (and On the Go This Season) appeared first on HUM Nutrition Blog.

Call it what you want to call it—exhaustion, burnout, low energy—feeling sleepy and sluggish doesn’t feel good. Fatigue looks different for everyone. You may lack the motivation you once had to work out or play with your kids, while others may struggle to focus at work or while catching up with friends. 

Although there are many causes of low energy levels, ranging from stress and medical issues to a sedentary lifestyle, one thing can almost always impact how you feel: your diet. “What we put in our bodies is the fuel that directly impacts our energy levels, for better or for worse,” says Maggie Moon, MS, RD, a Los Angeles-based registered dietitian and author of a new book, The MIND Diet. “Heavy meals, unbalanced meals, skipping meals, alcohol, caffeine, and glucose-spiking snacks can leave people feeling sluggish.” 

The good news, according to Moon, is that you don’t have to overhaul your entire diet to shake off exhaustion. “Small positive shifts in what, when, and how much we eat can mean the difference between feeling drained and having sustained energy so we can feel our best.” These are the expert-backed diet strategies that Moon and other diet experts say can make the biggest impact. 

5 Tips for More Energy. Plus, Recipe Ideas to Help Boost Your Health

1. Don’t Skip Meals 

If you’ve ever worked through lunch or didn’t have enough time to grab breakfast, you already know missing a meal can leave you feeling hangry. But what you may not realize is that it can also make you feel really tired, research shows. On the flip side, regularly eating healthy meals and snacks throughout the day has the opposite effect, Moon says, explaining that it “ensures you’re regularly refueling your brain and body with the nutrients it needs to perform.”

To maintain your energy levels, she recommends eating three balanced meals a day, along with a couple of small snacks in between. But everyone is different. “Some people thrive on fewer large meals or more frequent small meals—see what works for you.” 

2. Add Some Energy-Boosting Recipes to Your Weekly Rotation

Regardless of how many meals or snacks you have, the goal should be to consume a balanced mix of nutrients regularly throughout the day. 

Moon says every meal or snack should include complex carbohydrates for quick energy, as well as lean protein and healthy fats for sustained energy. “A simple way to build a balanced meal is to fill half a plate or bowl with colorful vegetables cooked or drizzled with olive oil, then split the rest between whole grains, like quinoa or brown rice, and a protein like fish, chicken, tofu, or beans,” she says.

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Julie Upton, MS, RD, a registered dietitian in the San Francisco Bay Area, agrees and suggests snacks such as Greek yogurt topped with fresh fruit and rolled oats, or fresh or dried fruit with nuts and whole wheat crackers.

Looking for some additional guidance? Add these simple energy-boosting recipes to your weekly rotation.

Easy Greek Tzatziki Chicken Salad with Pita

Serves: 1 

Prep Time: 5 minutes 

Ingredients:

• 4.5 oz. pre-grilled chicken breast or rotisserie chicken
• 5 Tbsp store-bought tzatziki sauce
• ½ cucumber, chopped
• ½ bell pepper, chopped
• 2 Tbsp. red onions, chopped
• Dried parsley, to taste
• Salt and pepper, to taste 
• ½ cup chopped romaine lettuce 
• ½ pita bread 

Instructions:

1. Combine chicken, tzatziki, cucumber, bell pepper, red onion, and seasonings in a bowl and mix until well combined.
2. Stuff the pita with lettuce and the chicken and veggie mixture

Cauliflower Rice Chicken Fajita Bowl

Serves: 1 

Prep Time: 30 minutes 

Ingredients: 

• 1 Tbsp. olive oil
• 4 oz. chicken breast
• 1 bell pepper
• ¼ onion 
• Taco seasoning, to taste
• 2 cups cauliflower rice
• ¼ cup canned corn, drained
• ¼ cup canned black beans, drained
• ¼ cup salsa 
• ¼ avocado, sliced

Directions: 

1. Add oil to a pan and heat over medium heat.
2. Slice chicken, bell peppers, and onion into thin strips and add them to the pan. 
3. Once the chicken starts to cook through, add the seasoning, cauliflower rice, corn, and beans.
4. Stir the mixture occasionally until the chicken has cooked through and the vegetables have softened.
5. Serve the mixture in a bowl and top with salsa and avocado

3. Address Any Nutrition Deficiencies 

You could be following the healthiest diet in the world, but if you’re not getting enough calories or the right micronutrients, you still may feel tired and sluggish. “Calories are literally energy, so without them, energy levels will dip,” Moon says. To make sure you’re eating enough on a daily basis, input your age, height, weight, and activity level into the USDA’s MyPlate calculator. 

As for micronutrients, even a slight deficiency in any of the ones listed below can have a negative impact on your energy:

• B Vitamins – These are critical in converting food to usable energy, as noted by Moon and Upton. When levels are low, your body can’t optimize the calories you’re feeding it. 
• Iron –  The body needs this mineral to transport oxygen to cells in order to produce energy. So even if you don’t have anemia, low iron is a common cause of fatigue, Upton points out. 
• Vitamin C – Without enough, we can feel weak because this nutrient is needed to make enzymes that support metabolism and convert food into energy, Moon explains. 
• Magnesium – This mineral is used to deliver energy to our cells, which are responsible for supporting countless biochemical reactions in the body. Research shows that women with deficiencies use more energy to complete tasks—and, in turn, become tired more quickly than those with adequate levels.  

If you’re sleeping well and taking time for regular rest and think your lack of energy may be diet-related, Moon suggests working with a registered dietitian to ensure you are meeting your energy and micronutrient requirements. Although not all nutrients can be easily or reliably checked with blood tests, your dietitian or doctor can also order additional tests to help shed light on potential issues, allowing you to better adjust your diet to address your specific needs. They may even suggest adding a supplement to your routine. 

If you go that route, HUM’s Base Control is a good one to consider. It has 50 milligrams (12 percent DV) of magnesium, 100 mg of vitamin C (111 percent DV), 18 mg of iron (100 percent DV), 15 mcg of Vitamin B12 (625 percent DV), and 10 mg of Vitamin B6 (588 percent DV). If B Vitamins are your primary concern, you may prefer to try HUM’s Uber Energy, which has ginseng to help reduce physical and mental fatigue along with Vitamins B5 and B6 to support consistent energy levels.

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4. Nourish Your Gut Bacteria 

The bacteria that live in your gut (commonly known as your microbiome) are really good for you and help keep your body running smoothly. They aid in digestion, immunity, and even aspects of your health that can impact how energized you feel. That said, keeping them happy is vital. 

Research has found that an imbalance in gut bacteria may be associated with sleep quality and duration, which can lead to chronic fatigue. Additionally, Moon points to research that shows that people with chronic fatigue syndrome are more likely to have imbalanced microbiomes, and that having more pro-inflammatory gut bacteria is associated with worse fatigue scores in cancer patients. Although researchers are still trying to connect the dots to understand how these things are connected, it may have something to do with the microbiome’s ability to impact chronic inflammation and digestive issues, which can affect nutrient absorption.

If you often experience digestive issues such as chronic bloating, gas, diarrhea, or constipation, or are sensitive to certain foods, your gut health may be contributing to your ongoing fatigue. In addition to eating things like yogurt, kefir, tempeh, kombucha (Moon likes options from Health-Ade), and kimchi, ask your doctor if you may benefit from a probiotic like HUM’s Gut Instinct, which has 10 strains of probiotics that help support a healthy digestive tract. Your doctor or nutritionist can also shed more light on what they think may be the underlying cause of your low energy levels. 

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5. Rethink Your Drinks 

When it comes to boosting your energy levels, what you sip throughout the day is just as important as what you eat. 

First and foremost, hydrate. “Even mild dehydration can lead to fatigue or drowsiness because it slows your blood flow, which is responsible for delivering oxygen and nutrients to your entire body,” Moon says. Moon recommends hydrating throughout the day with a combination of water and high-water fruits and vegetables, such as cucumbers, watermelon, bell peppers, and tangerines. “All of these choices are mostly water.” Upton agrees that water is generally the best choice for hydration and notes that sugar-free electrolyte replacement drinks and other decaffeinated beverages are also good options. 

The U.S. National Academies of Sciences, Engineering, and Medicine suggest 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women—which is a lot, TBH. So whatever will help you reach that threshold should be chilling in your fridge. There are, however, some exceptions when trying to boost energy levels: alcohol and caffeinated beverages. “After the initial buzz, alcohol shows its true colors as a central nervous system downer, leading to fatigue, explains Moon. “It’s also a known sleep disrupter and dehydrator, both of which destroy your energy levels the following day.” 

Caffeine can be equally as hard on the body’s ability to get up and go. “It’s important to note that caffeine doesn’t provide energy; it masks fatigue,” Moon says, noting that it can actually make you more tired in the long run because of its effects on sleep. “The average time it takes for caffeine to clear from the body is 10 to 12 hours. But some people metabolize it more quickly than others. To keep caffeine from disrupting sleep and causing daytime tiredness, I recommend sticking to moderate intake in the morning only and enjoying it alongside a balanced breakfast—like yogurt with chopped fresh fruit and nuts—for actual sustained energy.” 

The post Want More Energy? Try This Supplement and Nutrition Routine appeared first on HUM Nutrition Blog.

What Is Mindful Eating?

At its core, mindful eating is all about paying attention to what we’re eating, how we’re eating, and how we feel afterward. Certified nutritionist and founder of The Vendura Method, Lisa Schultz says, “Are we eating fast or slow? Are we eating because we’re actually hungry, or out of boredom or stress? And then after the meal, do we feel full and satisfied? Or do we feel bloated, tired, or even in pain?” Mindful eating encourages you to start connecting the dots between your eating habits and how your body feels in response, helping you make better choices moving forward, not because of willpower, but because of awareness.

What Happens to Your Body When You Practice Mindful Eating?

Heightened Awareness of Hunger and Fullness

One of the most immediate benefits of mindful eating is learning to recognize your body’s natural hunger and fullness cues. Instead of eating just because the clock says it’s lunchtime or food is in front of you, you pause and ask: “Am I actually hungry?” According to Schultz, “When we’re not paying attention—eating while working, running between meetings—we miss our body’s signals. We might ignore hunger cues and get overly hungry, which leads to overeating later. Or we keep eating past fullness because we’re distracted and not tuned in.” Mindful eating helps you catch these cues before they turn into hanger or a food coma.

Reduces Emotional Eating and Stress

Many of us eat not out of hunger, but to soothe emotions like stress, boredom, or sadness. Emotional hunger often hits suddenly and is tied to cravings for specific comfort foods—think chips, cookies, or ice cream—not general nourishment. “Physical hunger tends to build gradually… emotional hunger is more like, ‘I’ve had a rough day, I need something sweet.’ You’re not actually hungry, but you want comfort,” explains Schultz. Recognizing the difference allows you to pause, assess what you really need, and make a more empowered decision. In fact, a Wiley study found that mindfulness-based strategies effectively reduce binge behaviors, food-related anxiety, and emotional eating patterns.

Supports Portion Control and Better Food Choices

When you eat more slowly and with intention, you naturally feel more satisfied with less. Tuning into your body not only helps prevent overeating, it also heightens your awareness of how different foods affect your energy, digestion, and mood. If you’re feeling sluggish or bloated after eating, Schultz recommends reflecting on your diet. “What did you eat? What made you feel that way? That awareness can totally shift how you make food choices moving forward,” she says. With time, your preferences often shift toward more nourishing, whole foods—not because you “should” eat them, but because they make you feel good.

May Support Weight Loss and Help Treat Disordered Eating

Mindful eating isn’t a crash diet—it’s a sustainable approach to food that can support gentle, consistent weight loss. It’s especially effective for those with binge eating tendencies or a history of restrictive dieting. Therapists and dietitians often incorporate mindful eating awareness habits into treatment for binge eating disorder (BED), helping individuals build trust in their body’s cues without shame or rigidity. Even without tracking calories, people often find they naturally eat less and feel better when they’re truly tuned in.

Can Support Gut Health

Mindful eating also benefits digestion in a big way. “Our gut can only handle so much at once,” Schultz explains. “When we eat too much, eat too fast, or eat super processed foods—especially when we’re stressed or emotional—it can overload the system and mess with digestion.” Chewing thoroughly and slowing down your meals gives your gut the space it needs to work properly, improving enzyme production, nutrient absorption, and reducing bloating or acid reflux. “You don’t need a million supplements or a crazy elimination diet,” she adds. “Sometimes just chewing slower, eating real food, and stopping before you’re stuffed is all your gut needs.”

How to Practice Mindful Eating in Everyday Life

Mindful eating isn’t about being perfect—it’s about being present. Here are a few practical ways to get started:

• Keep a food journal—not for calories, but for awareness. One of the first things Schultz has new clients do is keep a food log. “Jot down what you ate, what time you ate it, and how you felt over the next 15 minutes to 3 hours. ‘Did you feel satisfied? Still hungry? Bloated? Tired? Did you feel nothing at all?’ Write that down. Then at the end of the week, look back and see what patterns you notice.”
• Check in with yourself before you eat. Ask yourself, “Am I truly hungry?” If you’re not sure, try drinking a glass of water or taking a short walk first. Boredom can often be mistaken for hunger.
• Slow it down. Set a timer for 20 minutes and pace your meal accordingly. This is the amount of time it takes to signal satiety in your brain, reducing the likelihood of overeating.
• Minimize distractions. Avoid eating in front of the TV, while you’re scrolling through your phone, or on a computer. Focus solely on your meal—this helps you be more aware of your hunger and fullness cues.
• Take smaller bites and chew thoroughly. Taking smaller bites and thoroughly chewing helps improve your digestive system and gives your brain time to register satiety.
• Savor the experience. Pay attention to flavors, textures, smells, and how the food makes you feel. This not only increases the level of satisfaction with your meal but also helps you reconnect with the pleasure of eating. (See how HUM’s own RD eats mindfully in a day.)

Mindful eating isn’t a quick fix—but a lasting one. By learning to listen to your body, slowing down, and genuinely enjoying your meals, you create a sustainable path to weight management and a stronger foundation for overall health—no crash diets required.

In the long run, mindful eating is less about what’s on your plate and more about how you relate to it. You begin to notice how different foods affect your energy, digestion, and mood. You eat because you’re hungry—not out of stress or boredom. You stop when you’re satisfied—not when your plate is empty.

That shift is what makes mindful eating so transformative: it’s not just about managing your weight—it’s about rebuilding trust in your body and reclaiming a sense of control, peace, and joy around food. And in a world full of shortcuts and extremes, that kind of sustainable self-awareness is one of the most powerful tools you can have.

Mindful Eating FAQs

Can mindful eating help with weight loss, or is it more about maintenance?

While it may not produce rapid weight loss like extreme diets or medications, mindful eating can be an effective strategy for both losing and maintaining weight, especially for people who tend to overeat or emotionally eat.

How can someone practice mindful eating when they’re busy, distracted, or eating on the go?

Start small. Even if you can’t eat in silence for 20 minutes, you can take a few deep breaths before a meal, put your phone away, or chew a few bites slowly. Treat mindfulness as a muscle—it will strengthen over time.

Can people practice mindful eating alongside other nutrition plans, like intermittent fasting or keto?

Absolutely. Mindful eating is about awareness, not rules. You can practice it no matter what type of eating pattern you follow—it simply helps you tune into your body’s needs within that framework.

The post Why Mindful Eating Is Paramount for Weight Management appeared first on HUM Nutrition Blog.

In other words, your metabolism isn’t just about food—it’s about friendships, too.

Here’s how chronic loneliness can impact your metabolic health, plus five innovative, summer-ready strategies to boost both your social life and your metabolism.

First, How Does Loneliness Affect Emotional Well-Being?

Neuroscientist, wellness coach, and founder of Manifest Wellness Jamey Maniscalco explains, “When we feel persistently disconnected from others, the brain interprets this as a form of social threat. This activates our stress response system, especially areas like the amygdala, which increases anxiety and sensitivity to rejection. At the same time, the brain’s reward centers, such as the ventral striatum (a hub for dopamine reward/pleasure/motivation signaling), become less active – meaning even enjoyable moments might feel flat or unmotivating.” Over time, this imbalance leads to emotional consequences like depression and withdrawal, while physically causing metabolic damage to the body.

Loneliness and Your Metabolism: What’s the Link?

When you’re lonely, your body enters a subtle but persistent state of stress. This then triggers elevated levels of cortisol, your body’s primary stress hormone. “While cortisol is helpful in short bursts (e.g., to help you manage short-term stressful events), sustained elevation over time throws off your body’s internal rhythm,” Maniscalco says. When these levels are chronically high, it can result in:

• Increased fat storage (especially around the abdomen)
• Insulin resistance
• Cravings for high-sugar, high-fat foods
• Disrupted sleep, which in turn slows metabolism
• Inflammation, which can suppress metabolic function
  

“When cortisol stays high, it tells your liver to release more glucose and makes it harder for your muscles and fat cells to absorb it. This leads to higher blood sugar, more cravings (especially for comfort foods), and increased risk of insulin resistance,” he adds. Loneliness can also reduce your motivation to stay active or eat nutritious foods (such as high-protein foods), triggering irritability, fatigue, and mood swings. Studies have shown that people who feel socially isolated also have a higher risk of obesity, type 2 diabetes, and metabolic syndrome.

5 Ways to Rev Up Your Social Life and Metabolism This Summer

1. Start Small

According to Maniscalco, the best thing you can do to improve your mental health is to start small. “Reach out to one trusted friend, join a group centered around something you enjoy (like art, movement, or books), or volunteer for a cause that feels meaningful. These settings naturally reduce the pressure to “perform” socially, and they offer a shared purpose, which makes connection easier.” He also says that brief, everyday interactions such as talking with a barista, neighbor, or fellow dog walker can “rewire your brain toward openness and connection.” These micro-moments can then result in increased feelings of belonging while boosting our overall mood.

2. Reconnect with Movement-Based Activities

Group fitness classes, walking clubs, paddleboarding meetups—these are more than just workouts. They’re also community-building experiences. Social exercise has a double metabolic benefit: it gets your heart rate up while reducing the feelings of isolation that trigger stress-related metabolic slowdowns. Pairing it with a protein powder like HUM’s Core Strength can help preserve lean muscle, especially if you’re increasing your physical activity. Additionally, complete proteins like Core Strength help reduce post-workout fatigue, so you have more energy to stay social and active instead of crashing after your fitness class or long walk.

3. Add a GLP-1 Booster to Support Satiety and Gut Health

Your gut plays a major role in metabolic health, and HUM’s Flatter Me Fiber GLP-1 Booster supports the body’s natural production of the hormone. Our fiber-based supplement is designed to enhance your body’s natural production of GLP-1. The gut hormone helps regulate blood sugar and signals satiety, all key for healthy metabolism and weight management.

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A healthier gut doesn’t just support metabolism—it’s also linked to better mood regulation and brain function, which can help reduce feelings of loneliness and encourage you to engage more socially.

4. Start a “Meal Meetup” Tradition

Eating with others isn’t just more fun—it’s biologically better for you. Shared meals are linked to improved digestion, slower eating (which enhances satiety cues), and stronger relationships. Whether it’s a standing Sunday dinner with friends or extended family dinners at home, committing to regular social meals can help regulate your hunger hormones and support a more balanced metabolism.

5. Say Yes More Often (Even When It’s Out of Your Comfort Zone)

Social momentum is real. The more you say yes to low-pressure social invites—coffee dates, outdoor movies, local events—the more natural socializing feels. Each positive experience helps retrain your brain to associate socializing with pleasure rather than stress.

Not only does this lower stress hormones like cortisol, it also boosts oxytocin and dopamine, two feel-good chemicals that also help regulate your appetite and cravings.

Social health is metabolic health. By prioritizing connection—especially through movement, meals, and shared routines—you can naturally support your metabolism and feel more vibrant all around. And with a little help from scientifically backed supplements like HUM Nutrition’s GLP-1 Booster and amino acid formulas, you’ll be better equipped to make this your most connected, energetic summer yet.

Because feeling good isn’t just about what’s on your plate—it’s also about who’s at the table with you.

FAQs

Can being lonely really slow down my metabolism?

Yes. Chronic loneliness can increase stress hormone levels, which impact everything from insulin sensitivity to fat storage. It can also lead to unhealthy habits like overeating, poor sleep, and inactivity.

I’m introverted—can I still benefit from socializing?

Absolutely! You don’t need to be at a party every weekend to get your social time in. Investing in small, meaningful connections, whether it’s a walk with a friend, a phone call, or even volunteering, can all offer powerful metabolic and emotional benefits.

How fast will I see improvements in metabolism after becoming more socially active?

Everyone’s body is different, but people often report better sleep, increased energy, and reduced cravings within weeks of reducing loneliness and increased movement and social connection. Pairing that with supportive supplements can accelerate the benefits.

The post How Loneliness Can Harm Your Metabolic Function — And 5 Ways to Rev Up Your Social Life and Metabolism This Summer and Beyond appeared first on HUM Nutrition Blog.

If you’re on a quest to improve your ZZZ’s, one easy hack you may want to employ is the 3-2-1 rule for sleep. Keep reading to see what it is, how effective it may be, and what else you can do to improve your snooze nightly.

What Is the 3-2-1 Rule for Sleep?

The 3-2-1 sleep rule was coined by clinical psychologist Michael Breus, PhD, aka The Sleep Doctor (who, fun fact, supported HUM’s Mighty Night launch back in 2019).

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According to the sleep expert, the 3-2-1 rule entails:

• Stopping alcohol consumption 3 hours before bed
• Not eating 2 hours before bed
• Not drinking fluids 1 hour before bed

Sticking to these time frames may help you:

• Avoid the ramifications of alcohol on sleep quality. Although some people may notice that alcohol helps them fall asleep, it actually inhibits quality rest, increases chances of snoring, and is linked to shorter sleep times. 
• Allow you to digest food properly before bed. Many experts advise ceasing food intake (especially dinner) at least 2 to 3 hours before bed. That said, research shows mixed results on how much meal timing impacts different aspects of sleep. For instance, a 2020 study in International Journal of Environmental Research and Public Health found that eating within 3 hours of bedtime was associated with nocturnal awakening but didn’t have a significant impact on sleep onset latency (i.e., the time it takes to fall asleep) or lead to shorter sleep durations. Another 2021 study published in the British Journal of Nutrition also found that eating and drinking less than an hour before bedtime was linked to waking after sleep onset—but also to longer sleep durations, which may be triggered by a need to compensate for rest after waking.
• Prevent twilight trips to the bathroom to relieve your bladder. If you wake up several times throughout the night to use the bathroom, ceasing fluid intake leading up to bedtime can be a good idea. Research shows that nocturia (i.e., a condition marked by 3+ bathroom visits per night) is associated with long-term sleep deprivation, thus wreaking havoc on your immune health, general health status, and sense of well-being.

Is the 3-2-1 Sleep Rule Enough?

The 3-2-1 rule for sleep is simple enough to remember—and for many, to employ. “The pros of following this schedule are better sleep, better energy throughout the day, and the ability for your body to fully recover during sleep,” says Stephanie Crabtree, MS, RD, owner of Holistic Health RD near Sarasota, Florida.

However, it might not be suitable or effective for everyone, and may only be a starting point from which to optimize your sleep habits further.

“While these guidelines are a step in the right direction, I generally advise limiting alcohol consumption to special occasions—or avoiding it altogether,” says Kelly Murray, a certified pediatric and adult sleep consultant and owner of Kelly Murray Sleep Consulting. “Alcohol can disrupt blood sugar levels, cause dehydration, impair REM sleep, and trigger inflammation—all of which negatively affect sleep quality.” As such, abiding by the 3-hour rule won’t move the needle nearly as much as abstaining from hard drinks altogether.

Moreover, Murray says that some people—namely those prone to overnight blood sugar dips, which can lead to fragmented sleep—may actually benefit from eating a light snack closer to bedtime. If you’re in this camp, she recommends nibbling on 100 to 200-calorie snacks combining healthy fats, protein, and complex carbohydrates. (Think: apple slices with peanut butter, crudites, and hummus, or a berry protein smoothie.)

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Crabtree adds that it may be difficult for some people to follow the 3-2-1 rule based on work schedules, medical conditions, and other lifestyle factors. In addition, you should allow for some flexibility based on what works for your own body and needs, and to not be too rigid or stressed over perceived slip-ups. “If someone is trying to follow the rules perfectly and gets anxiety over not being able to follow them, that could create more harm and sleep challenges,” she cautions.

In short, the 3-2-1 sleep rule is a simple framework that has the potential to enhance sleep hygiene for some, but it’s unlikely to be a one-size-fits-all solution.

Additional Sleep Tips for Better Rest

“Sleep is vital to every aspect of our body and needs to be prioritized for our overall health and vitality,” Crabtree reminds us. As such, if you find that you need to go above and beyond following the 3-2-1 rule, try out some of the pro-vetted sleep tips and tricks below.

Mind Your Daily Diet

It’s not just your dinner that can impact how much and how well you sleep. Be sure to prioritize healthy, whole, and balanced fare throughout the entire day.

“Consuming foods high in refined or starchy carbs can lead to blood sugar spikes and dips throughout the day,” Murray shares. “This pattern may repeat overnight leading to issues with falling or staying asleep.” Instead, she suggests balancing your plate with healthy fats, protein, and complex carbohydrates with every meal.

Watch Your Caffeine Intake

Many people rely on caffeine to perk up in the morning and afternoon, not realizing that the stimulant remains in the body for hours post-consumption. Some foods like chocolate also contain caffeine, which can hinder your ability to sleep soundly. As such, Crabtree suggests keeping tabs on the timing and portion of your caffeine intake, adjusting as needed based on your sensitivity to caffeine and the severity of your sleep issues.

Sip More Earlier in the Day

Crabtree recommends drinking the bulk of your fluids before noon, not only to limit nocturnal awakenings but also to keep tabs on hydration. “Your brain wakes up dehydrated because it can’t store water, and it is made of 75 percent water,” she shares. “If you are able to drink more water in the morning time, it’s less likely that you will need to get up in the middle of the night to go to the bathroom.”

Establish a Bedtime Routine

If you don’t have a nightly wind-down ritual, this is your cue to create one. The human body thrives on routine and consistency can help ease your way into sleepiness.

Murray advises carving in 2 hours of wind-down time before hitting the hay. “Working or engaging in stimulating activities too close to bedtime can overstimulate your mind and make it hard to get good quality sleep,” she shares. “Instead, focus on engaging in relaxing activities like reading a book, listening to a podcast, or doing some gentle stretching.” In case you like to relax by watching TV, Murray suggests turning it off 30 to 60 minutes before your sleep time.

Take the Pressure Off Achieving Perfect Rest

As much as we might all want to sleep soundly and awaken feeling refreshed, we might have periods in which this seems intangible. Yet instead of stressing out over it, give yourself grace and don’t get too dismayed.

“Don’t lose sleep over losing sleep,” Murray advises. “It is normal to have periods of poor quality sleep during stressful times. However, if you start to lose confidence in your body’s ability to sleep well, you will develop sleep anxiety, which will worsen or prolong your sleep issues.” If and when this happens, Murray suggests reframing nighttime as a time to relax, and not just sleep. “If you can focus on relaxing, sleep will follow.”

Consider Natural Supplements for Sleep

If your sleep quality could use a boost, consider checking out HUM’s Mighty Night. The non-drowsy formula features valerian root, passion flower, and hops—natural aids to encourage relaxation and promote sleep. Bonus: On top of supporting high-quality ZZZ’s, it also promotes skin cell turnover for a healthy complexion and even skin tone courtesy of ceramides, ferulic acid, and CoQ10.

3-2-1 Sleep Rule FAQs

Does the 3-2-1 sleep rule work for everyone?

According to Crabtree, the 3-2-1 rule is applicable to the general population. However, it might not be suitable for everyone.

“It could be hard for shift workers to follow this schedule, if their schedule changes from week to week, or if they work evening shifts,” she explains. Moreover, if you’re on certain medications, it may be challenging to avoid eating for longer time frames before bed—so you’ll want to heed the advice of your healthcare team.

“If you already have a sleep disorder, it’s best to contact your sleep specialist to see if this routine is appropriate for you,” the dietitian adds.

Can I drink water during the last hour before bed?

If you feel parched closer to bedtime, you don’t have to deny yourself some H2O. Simply remember to consume small sips rather than huge gulps. Yet if you wake up often in the middle of the night to use the restroom and this negatively impacts your sleep quality, consult a physician.

Should I try this rule if I don’t have trouble sleeping?

While the 3-2-1 rule may help support overall sleep hygiene alongside other interventions, it isn’t necessary for everyone.

The post Is the 3-2-1 Sleep Rule the Key to a Good Night’s Rest? appeared first on HUM Nutrition Blog.