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.

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.

Carbs are the body’s preferred energy source, fueling your brain, muscles and even mood regulation through serotonin production. When you eat carbs, your body breaks them down into glucose, which serves as an immediate energy source, explains Jerry Bailey, DC, LAc, certified nutritionist, acupuncturist, chiropractic, and functional medicine physician at Lakeside Holistic Health. “Your brain, in particular, runs almost entirely on glucose, so carbs help with focus, memory and overall cognitive performance,” he says. “Without enough quality carbs, you might experience brain fog, fatigue, irritability and even hormone imbalances.” Plus, carbs help replenish muscle glycogen after exercise, ensuring optimal recovery and performance.

So why do some carbs leave you feeling sluggish, while others provide steady energy? It all comes down to quality, balance and metabolism, according to Bailey. “Whole, fiber-rich carbs—like quinoa, sweet potatoes, and legumes—digest more slowly, keeping blood sugar stable and preventing that dreaded energy crash,” he says. On the other hand, refined carbs—think white bread and pastries—can spike blood sugar quickly, leading to a rollercoaster of highs and lows.

The good news? You don’t have to cut carbs to feel your best. The key is choosing the right kinds of carbs, pairing them wisely with protein, fiber and healthy fats, and supporting your metabolism with key nutrients like chromium and cinnamon extract. These can help improve insulin sensitivity and blood sugar control, so you get all the benefits of carbs—without the crash.

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In this guide, we’re flipping the script on carbs—because they’re not the enemy, they’re essential. With expert-backed tips, you’ll learn how to enjoy carbs the right way—maximizing energy, stabilizing blood sugar and leaving the dreaded crash behind.

Prioritize complex carbs

When it comes to carbs, the key isn’t cutting them out, it’s choosing wisely. Some carbs keep you energized and satisfied, while others send you on a blood sugar rollercoaster, leaving you wanting nothing more than to get in bed for an afternoon nap. It all comes down to two types: simple and complex. Simple carbs (think white bread, pastries, sugary cereals, soda) are quickly broken down by the body, leading to a rapid spike in blood sugar, explains functional dietitian Jenna Volpe, RDN, LD, CLT. Cue the short-lived burst of energy, followed by an inevitable crash that leaves you reaching for another pick-me-up. Complex carbs, on the other hand—found in whole foods like quinoa, lentils, sweet potatoes, oats and brown rice—are packed with fiber, vitamins and minerals that not only nourish your body but also slow digestion, preventing rapid blood sugar spikes. They also support gut health by feeding beneficial bacteria, further promoting better digestion and nutrient absorption.

Slow down and chew your food well

This might sound rather simple, but it’s true that digestion starts in the mouth. In other words, how you eat your food is just as important as what you eat. Eating too quickly or not chewing your food thoroughly can make it harder for your body to break down carbs properly, leading to digestive discomfort and blood sugar fluctuations, warns Volpe. Chewing your food well allows enzymes in your saliva to begin breaking down carbohydrates before they even reach your stomach, making the digestion process smoother and more efficient. It also helps you eat more mindfully, giving your brain time to register fullness and preventing overeating, adds Volpe. If you tend to eat on the go or rush through meals, try slowing down and focusing on thoroughly chewing each bite—you may find that you feel more satisfied and experience fewer energy crashes throughout the day.

Pair carbs with protein and healthy fats

One of the easiest ways to avoid the dreaded carb crash is to be wise about your meal pairings—opting to balance your carbs with protein and healthy fats. When eaten alone, carbs—especially those that are refined—can cause blood sugar to spike quickly, leading to an inevitable dip in energy levels later on, warns Volpe. However, when you combine them with protein (like eggs, chicken, Greek yogurt, or tofu) and healthy fats (like avocado, nuts, olive oil, or seeds), digestion slows down, allowing for a more gradual release of glucose into the bloodstream, she adds. This helps sustain energy, keeps you feeling fuller for longer, and reduces cravings. For example, instead of eating plain toast, spread some almond butter on top, or pair an apple with cheese or a handful of nuts. These small adjustments can have a huge impact on stabilizing blood sugar levels and preventing energy crashes.

Keep your portions in check

Being mindful about your portions is a universal nutrition rule, but when it comes to carbs, portion control can specifically help you maintain balanced blood sugar levels and avoid sluggishness. Consuming too many carbs in one sitting—especially refined or high-glycemic options—can flood your bloodstream with glucose, leading to insulin spikes and subsequent crashes, warns Volpe. “A good rule of thumb is to aim for 15–45 grams of carbohydrates per meal, depending on your individual energy needs and activity level,” she says. Try filling half your plate with fiber-rich veggies, a quarter with complex carbs like quinoa or sweet potatoes and the remaining quarter with protein. This balance helps ensure that carbs work for your body, not against it.

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Time your carb intake wisely

When you eat carbs can be just as important as what kind of carbs you eat. Many people find that consuming most of their carbs earlier in the day—particularly at breakfast and lunch—helps provide the energy needed to fuel daily activities while avoiding sluggishness later on, notes Bailey. “Since your metabolism is generally more active earlier in the day, your body is better equipped to process and utilize carbs efficiently,” he says. 

If you exercise, incorporating carbs before and after your workout can be especially beneficial. Pre-workout carbs give you the fuel to power through, while post-workout carbs help replenish glycogen stores, aiding in recovery and muscle repair, notes Bailey. On the flip side, some people find that eating a carb-heavy dinner can lead to grogginess or disrupted sleep. Experiment with timing your carb intake to see what works best for your body and energy levels.

Choose whole, minimally processed carbs

Your nutritional goal when it comes to any type of food should be to avoid anything that’s overly processed, as this type of food has been linked to everything from heart disease to mental health issues. What’s more: Ultra-processed carbs—such as white bread, pastries, sugary cereals, and processed snack foods—are also culprits behind energy crashes. “These types of carbs have been stripped of fiber and essential nutrients, making them easy to digest and absorb rapidly into the bloodstream, causing quick blood sugar spikes followed by a crash,” says Bailey. Instead, focus on whole, nutrient-dense carb sources like sprouted grains, legumes, fiber-rich fruits and root vegetables. These options provide longer-lasting energy, better satiety and essential nutrients that support overall health. 

Add in blood sugar-supporting nutrients

Sometimes, even when making healthy food choices, your body may still need extra support in regulating blood sugar levels. That’s where certain nutrients and supplements—like chromium and cinnamon extract—can play a beneficial role. Chromium is a trace mineral that helps enhance insulin function, improving your body’s ability to transport glucose into cells for energy, explains Volpe. This can prevent drastic blood sugar fluctuations and reduce cravings. Consider HUM’s Counter Cravings which helps boost metabolism and reduce cravings.

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Cinnamon extract is another clinically effective way to optimize blood sugar levels. One study published in the Journal of Diabetes Science and Technology found that cinnamon contains bioactive compounds that may improve insulin sensitivity, lower blood sugar levels, reduce inflammation and support heart health—all of which help reduce the risk of diabetes and metabolic diseases. While it’s not a cure, incorporating cinnamon into your diet (like in coffee, smoothies, or oatmeal) could be a natural way to support blood sugar balance and overall metabolic health when paired with other healthy habits.

Rather than fearing the carb crash, take control of how your body processes them. Small tweaks—like adding cinnamon to your morning oats or swapping white bread for sprouted grains—can make all the difference. So go ahead, enjoy that bowl of quinoa or sweet potato toast—your body (and brain) will thank you.

Carb FAQs

Why are carbs important for my body?

Carbs are the body’s preferred energy source, especially for the brain, which relies on glucose for focus, memory, and overall cognitive performance, preventing brain fog and fatigue.

What’s the difference between simple and complex carbs?

Simple carbs, like white bread and sugary treats, cause quick spikes in blood sugar and energy crashes, while complex carbs, such as quinoa and sweet potatoes, digest slowly and provide sustained energy without the crash.

How can I avoid the energy crash from carbs?

Pairing carbs with protein and healthy fats, such as eggs or avocado, can slow digestion, providing a gradual release of glucose into the bloodstream and helping you maintain steady energy levels.

Is it okay to eat carbs at night?

Timing your carb intake earlier in the day, especially before and after workouts, can optimize energy, but eating too many carbs late at night may lead to grogginess and disrupt sleep for some people.

How can I support blood sugar balance while eating carbs?

Adding nutrients like chromium and cinnamon extract to your diet can improve insulin sensitivity and help regulate blood sugar levels, reducing cravings and supporting metabolic health.

The post How to Enjoy Carbs Without the Crash appeared first on HUM Nutrition Blog.

If you’ve been looking for simple ways to feel more energized, improve your gut health, and meet your daily fiber goals, HUM has just what you need. Fueling your body with high-quality fiber snacks can make a difference in how you feel, but for even better results, we suggest pairing them with our FLATTER ME Fiber GLP-1 Booster, Flatter Me or Flatter Me Extra Strength supplements to maximize digestion with bloat-free results.

In this article we break down the importance of fiber for your health, plus the benefits of fiber, and best high-fiber snacks you can easily integrate into your daily diet.

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Why Is Fiber Important for Health?

Fiber is an essential part of your diet and is key to keeping you healthy. It comes from various sources like fruits, vegetables, and whole grains. Fiber helps your digestive system work better by keeping things moving and feeding the good bacteria in your gut.

Benefits of Fiber

• Improved Digestion: Fiber helps your body process food more efficiently by adding bulk to stool, which promotes regular bowel movements. It also supports a healthy gut microbiome by feeding good bacteria, essential for breaking down nutrients and maintaining overall gut health.
• Balanced Blood Sugar: Fiber slows the absorption of sugar into your bloodstream, which helps prevent sudden spikes and crashes in your blood sugar levels. This reduces the risk of developing type 2 diabetes and can help those who already have diabetes better manage their condition.
• Heart Health: Fiber binds to cholesterol in the digestive system, helping lower bad cholesterol levels. This lowers your risk of heart disease and supports healthy blood pressure, improving overall cardiovascular health.
• Feeling Full: Fiber takes longer to digest, which helps you stay full longer and can reduce the urge for unhealthy cravings, supporting weight management and helping control calorie intake.

Adding high-fiber snacks to your daily routine can make you feel healthier and give you more energy. To take it a step further, HUM Nutrition’s Flatter Me Fiber GLP-1 Booster and Flatter Me supplements help your body absorb nutrients better, making your snacks even more effective.

High-Fiber Snacks to Add to Your Diet

If you’re looking for high-fiber snacks that are both healthy and delicious, try some of these options:

• Apple Slices with Peanut Butter
• Avocado Toast on Whole-Grain Bread
• Almond Butter on Whole-Grain Crackers
• Baby Carrots with Hummus
• Chia Seed Pudding
• High-Fiber Granola Bars
• Roasted Edamame
• Roasted Chickpeas
• Fiber-Rich Energy Balls (e.g., oats, dates, flaxseeds)

Pro Tip: Try adding HUM’s Flatter Me Fiber GLP-1 Booster or Flatter Me to snacks like homemade energy balls or chia seed pudding for extra nutrient absorption and an added boost of fiber in your day.

HUM Nutrition’s Flatter Me and Flatter Me Extra Strength

HUM Nutrition’s Flatter Me and Flatter Me Extra Strength supplements are designed to help digestion, making them a great match for high-fiber snacks.

How Flatter Me Helps:

• Contains 18 digestive enzymes to help break down and digest foods like dairy, protein, fat, and carbs
• Reduces bloating and supports a flatter stomach
• Supports better nutrient absorption

Why Choose Flatter Me Extra Strength?

Eating certain meals or those with more fiber can be more difficult to break down in the body. Flatter Me and Flatter Me Extra Strength provide effective digestive support with its advanced formula to help you handle fiber-rich foods without discomfort. If you’re looking for regularity and weight loss support, HUM’s new Flatter Me GLP-1 Fiber not only supports the breakdown of fiber and digestion but also helps curb cravings and promotes regularity in bowel movements. This way, you can reap the benefits with an all-in-one supplement that’s all-natural and works with your body’s natural GLP-1 levels.

FAQs About High-Fiber Snacks

1. How much fiber do I need every day?

Women need about 25 grams, and men need about 38 grams of fiber daily, according to health experts.

2. Can you eat too much fiber?

Yes, too much fiber can cause bloating and gas. If you’re looking to increase your fiber intake, make sure to do so slowly and drink plenty of water to avoid any discomfort.

3. How does fiber help with weight management?

Fiber helps you feel full longer, regulates your appetite, and supports healthy weight management. It also regulates your bowel movements, promoting a healthy digestive system and keeping everything running smoothly.

4. How do I balance fiber intake with supplements?

When it comes to fiber, the most important source will come from your diet of fruits, vegetables, and whole grains. Whatever gap you’re still missing in your daily intake, you’ll want to get that from your fiber supplements. This is where supplements like Flatter Me, Flatter Me Extra Strength, and Flatter Me GLP-1 Fiber will come in hand. These products will help you get the much-needed fiber that your body needs for a healthy digestive system and can be easily measured out. 

5. Can I take Flatter Me whenever I eat a high-fiber snack?

Yes! HUM’s Flatter Me products can be taken with meals or snacks to support digestion whenever needed. Just make sure you’re keeping track of how much fiber you’re getting in between your diet and supplements so that you don’t take too much.

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The Takeaway on High-Fiber Snacks

Adding high-fiber snacks to your diet is an easy way to improve your digestion, energy levels, and overall health. From fresh fruits and vegetables to homemade energy balls and avocado toast, there’s a high-fiber snack for everyone to love. To get the most out of your fiber snacks (and your health), pair them with our Flatter Me, Flatter Me Extra Strength, or Flatter Me GLP-1 Fiber and see how they boost your digestion and energy. By making small changes, like incorporating more fiber and digestive support into your routine, you’re taking a big step toward a healthier and happier lifestyle. 

The post High-Fiber Snacks: A Simple Way to Boost Your Gut and Energy appeared first on HUM Nutrition Blog.

A dietitian and a travel expert share all the health and wellness tips you need for your next vacation. Spoiler alert: Healthy travel snacks are on the menu, and R&R is absolutely built into the itinerary.

Say Hello to Healthy Travel

Got travel on your radar? Just because you’ll be in a different environment doesn’t mean that you need to ditch your daily wellness routine. That said, if you’re on a well-earned vacation, you very well can—and oftentimes should—give yourself a break and let loose a little.

If you want to feel your best (read: balanced) en route—whether by plane, train, car, or boat—and once you arrive at your final destination, heed the expert-vetted insights ahead.

What to Pack: Wellness Travel Essentials

Suitable clothing, toiletries, and the like aside, you may want to pack a few extras to help ensure a smooth travel experience. “When I think of wellness essentials for traveling, I always come back to the things that help balance out some of the wear and tear of being on the go, or those that can help set a foundation for your day,” explains Maddie Pasquariello, MS, RD.

Here’s what the dietitian and frequent flyer packs to keep her wellness game in check while on the road:

• A lightweight, refillable water bottle to stay hydrated
• Nutrient-dense healthy travel snacks such as DIY trail mix, peanut butter pretzels, and protein bars
• A mini resistance band, which takes up virtually no space and can facilitate a mini workout or simple stretches (think clamshell and squats!)
• Earplugs, an eye mask, a neck pillow, and a soft wrap to stay cozy and warm

Travel Supplements

To make sure her health and wellness remains on track on her travels she also keeps a few pro-digestion staples on hand. After all, travel in and of itself typically derails you from your regular eating patterns. If you’re crossing time zones, travel can also disrupt your circadian rhythm, which not only regulates sleep but also influences hunger and metabolism. “I’ll usually take a probiotic in the AM and then pack some digestive enzymes for mealtime,” Pasquariello shares. In addition, “Any supplements you usually take are good to keep with you when you’re on the go.”

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Moreover, she highly suggests packing fiber-rich chia seeds… which just might be the digestion-boosting travel hack you never knew you needed. “I’ve found that chia seeds are one of the most foolproof ways to keep digestion in check,” says Pasquariello. “Just mix a teaspoon or so of chia seeds into a few tablespoons of water first thing in the morning, let it gel for five minutes, and then sip the drink before breakfast.”

Rachael Levine (aka Tripping Millennial), a travel content creator fresh off a yearlong trip around the world, learned just how important it is to keep your feet in fighting shape, too. First on her list: compression socks for long-haul flights. “I was resistant to the idea at first, but now I recognize how valuable they are not only for preventing deep vein thrombosis (DVT), but also to keep my feet from swelling up,” she shares.

Second on her list: a pair of kicks that feel good to walk in. “I usually average about 10,000 to 20,000 steps a day depending on the destination, so packing sneakers that are equally comfortable and fashionable is another must.” And though she’s often wiped out after all that walking, she’ll pack a pair or two of workout clothes, especially if hiking is on the agenda.

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Healthy Travel Tips to Manage Weight

Looking for Healthy Travel Tips to Manage Your Weight? HUM’s Flatter Me Fiber GLP-1 Booster powder is just the supplement to take with you on the road. This easy-to-mix fiber powder is a delicious addition to your water, coupled with a meal (we’re thinking vacation breakfast ahead of the pool or beach kind of vibe).

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How to Stay Healthy in Transit

Whether you’re taking a short road trip, a long-haul international flight, or anything in between, it pays to adopt a few simple habits and hacks so you can arrive at your destination feeling as fresh as possible.

Prepare the Day Before and the Morning of Travel

Pasquariello emphasizes the value of a pre-travel wellness regimen to make your journey less taxing. This includes packing the staples shared above (well ahead of time to reduce stress, if possible), getting to bed early the night before, enjoying nutritious pre-travel meals, and working out or stretching before taking off. “Once you’ve done all that, you should be 80 percent of the way there,” she says.

Get Up and Move Around

No matter what means of transportation you take, aim to get up and stretch every few hours to counteract all the scrunching and get your blood flowing. “If you can, stop every two hours or so to do some quick hip opening stretches, lunges, roll out your neck a bit, and stretch your wrists and upper back,” Pasquariello advises. “One caveat: I think it’s totally fine to skip this if you’re taking a red-eye flight, in which case I always think it’s ideal to prioritize getting some rest.”

Hydrate and Avoid Triggering Foods

“This isn’t always easy, but one thing that helps me feel a bit more refreshed during the transit phase is to up my intake of water and moderate my intake of sodium,” Pasquariello continues. She says that doing so can help stave off travel bloat. Try to keep some of your healthy travel snacks in your carry-on, backpack, or purse. Plus, you may want to pack your own homemade mini meal to enjoy en route (think: a sandwich, wrap, or yogurt parfait with frozen fruit). “You don’t have to resort to overpriced and generally low-quality airport, airplane, or gas station food,” she says.

Limit Caffeine and Alcohol

Caffeine and alcohol are both dehydrating and can negatively impact your sleep/wake cycles, which naturally spells trouble for your in-transit wellness game. Both can “affect the quality of sleep you get leading into your trip and make you feel more exhausted on that first day at your next location,” Pasquariello warns.

5 Health and Wellness Travel Tips

Alas, you’ve made it to your vacation spot. The following health and wellness tips will help you enjoy your travels to the fullest.

1. Find Creative Ways to Stay Active

Levine says that she used to prioritize hotels with fancy gym facilities, but has learned to incorporate movement in other ways that are often more rewarding. “While I certainly want to leverage hotel gyms when possible, I think it’s nice to combine fitness with exploring a new place as well,” she shares. A few travel influencer-approved ideas include “going for morning walks in city parks, taking a bike tour, or doing a bit of beachside yoga.”

2. Enjoy the Local Cuisine

Food is one of the easiest and most enjoyable ways to enjoy a local culture, whether domestically or abroad. “Let yourself wander and explore, take the advice of locals on where to dine, and explore beyond the restaurant in your hotel,” Pasquariello advises. Food tours and local food markets can also help you get a literal and figurative taste of your environment. If you have food restrictions, try to reach out to a cafe or restaurant ahead of time to ensure that you have options available.

3. Don’t Overdo It with the Alcohol

Levine notes that it took a learning curve for her to be more mindful about her alcohol consumption—especially in places “where wine is incredibly affordable, often significant to the local culture, and, let’s face it, delicious,” she shares. She and her husband took care to cut back their imbibing and even abstained for a few weeks at a time throughout their yearlong travels abroad.

Your own trip will likely be significantly shorter than a year’s time. Still, you can more mindfully consume alcohol by hydrating before and after imbibing, as well as by rotating alcoholic beverages with water or sparkling water.

4. Prioritize Sleep

“One of the biggest challenges of my travels over the last year was keeping a consistent sleep schedule, regardless of the country or time zone I was in,” Levine continues. To promote sleep quality so you can enjoy the next day fully energized, she suggests using an eye mask, ear plugs, and/or a white noise app or portable machine—all of which, she says, “can be a godsend for ensuring you get your best possible sleep.”

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5. Swap Stress for Simplicity

It makes sense that you want to feel your best throughout your travels. Yet that can also entail cutting yourself some slack and not stressing over sticking to a perfectly refined wellness regimen. “Vacation can be a great time to step outside of daily solid routines and give your body a rest,” Pasquariello explains. “Give yourself permission to just be, enjoy, relax, and take a mental reset. That’s what you’re there for, and lessening stress levels is one of the best things we can do for our health.”

Levine agrees, sharing that—of all things—Netflix binges ended up being a worthy part of her travel wellness regimen. Depending on your travel style and destination, you may default to a go-go-go mentality. “FOMO is real, and no matter how long we traveled, it still often felt like a massive waste to spend a night in,” she shares. However, she realized that constant movement and stimulation wouldn’t do her any favors. She then respected her body’s need to simply relax and recharge. So if you have a packed and active schedule but your brain or body signals that it needs to rest, be sure to honor that.

The Takeaway on Healthy Travel Tips

While the health and wellness travel tips shared above can help you feel good, allow for some flexibility. “Travel will always alter your routine to some extent. I recommend trying to go into a trip with an open mind about your routine and accepting that you won’t be able to stick to it perfectly,” Pasquariello says. After all, a break from your norm can absolutely be a beautiful, built-in benefit of traveling if you let it.

Moreover, she strongly advises drowning out any noise—whether self-imposed or external—that indulging while on vacation will set you back. “It’s just diet culture talking, so don’t think twice about it,” she shares. “All of the healthy habits and routines you’ve built won’t disappear with a week or two off.” And with that, we wish you a healthy, happy, and highly rewarding bon voyage.

The post The Only Wellness Travel Tips You Need to Feel Amazing During Your Next Getaway appeared first on HUM Nutrition Blog.

Are you reading this in the middle of a meeting, while eating your lunch, or while simultaneously watching a TV show? For many of us, multitasking feels like a part of our DNA. It’s ingrained in our belief systems around work and productivity. And while it seems like a solution to getting everything done on a packed to-do list, doing multiple things at once actually robs us of our productivity. What’s more, it makes it nearly impossible to enter a flow state. Find out more about the benefits of flow state and how monotasking can help, below.

What is Flow State?

“Flow state is that optimal state of focus and concentration where you’re able to be fully present in the task at hand and achieve peak performance,” says Heather Wilson LCSW, LCADC, CCTP, the Executive Director at Epiphany Wellness. “When you’re in a flow state, you’re completely absorbed in what you’re doing,” she adds, explaining how this allows you to work more efficiently and complete tasks in a quality manner.

“What people often refer to as ‘flow’ is simply a state of hyper-focus,” explains April Dávila, a mindfulness meditation instructor, certified by the Greater Good Science Center at the University of California at Berkeley. “Distractions fall away, time seems to warp, and ideas float up seemingly out of nowhere,” she adds. This state isn’t magic, it’s scientific. According to research, getting into the flow is directly connected to productivity. (In fact, it is our most productive state.)

Examples of Flow State

Flow state can happen during many types of activities, including:

• Working out
• Reading a good book
• Playing a game
• Doing a hobby
• Cleaning
• Playing an instrument
• Writing
• Doing any kind of work

That said, getting into that state of mind can be challenging for some—especially those who tend to multitask. This is because multi-tasking is essentially the opposite of flow state, making it harder to be productive (and efficient) and less mindful, creating plenty of room for mistakes and heightening stress levels. 

So how can you get into the flow state to unlock productivity and creativity? Break your multitasking habit and try monotasking instead. 

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How Multitasking Impacts the Flow State

In a way, multitasking is always looming over the flow state’s shoulder, waiting to take over. Many of us can’t help it—it’s just the way we were taught to operate based on social norms and belief systems. But even just having awareness of its presence and the effects it has on the flow state is a stepping stone to warding off the urge to multitask. “When we’re in a flow state and we decide to start working on something else and multitask, we can lose the concentrated mindset we worked so hard to get into,” Wilson explains. “This can be detrimental to our productivity because it takes time and energy to get back into the flow state,” she adds. 

Additionally, multitasking is very distracting, which wreaks havoc on productivity and keeps many of us from completing tasks or even doing quality work as distractions can contribute to mishaps. “When you multitask, your attention is divided into the many different tasks you do at a given time,” says Dr. Sony Sherpa, a holistic physician, and contributor at Nature’s Rise. “This disrupts your focus and your brain is in a constant struggle to juggle the details of each task, going back and forth from one another,” she adds. Sherpa also says that this type of nonstop quick switching—which even computers can’t really do that well—makes it impossible for you to get in the zone.  

How Monotasking Can Help You Reach Flow State

Without practice, tuning into the flow mind can be a challenge. One way to start is to focus on a singular task—kind of like a mental way of putting one foot in front of the other.

What is Monotasking?

As the name suggests, monotasking is the art of focusing on one task at a time and not introducing another task until the first one is complete. Think of monotasking as the anti-multitasking. It’s highly recommended not only for our well-being (living in a state of flow can be extremely beneficial) but also for productivity and producing quality work. 

When we focus on one task at a time, we’re more likely to enter a flow state—which lends itself to better, faster work. “Concentrating on finishing one task at a time can be the key to checking off boxes on our to-do lists in a timely manner,” says Wilson.

Benefits of Monotasking

When we are in the zone while monotasking, we are able to feel a greater sense of accomplishment because we are actually fulfilling a task and not overwhelming ourselves with multiple to-do list items at a time. “This leads to a greater sense of well-being, positively affecting not just your mental health but also your physical wellness,” says Dr. Sherpa. Monotasking grounds us, keeping feelings of stress and anxiety (which can be detrimental to mental and physical health) at bay. 

Monotasking in a flow state is also connected to creativity and learning, as it enhances your ability to keep learning. “It amplifies your ability to identify what is most important so you can focus on it and let your creative juices flow freely,” Dr. Sherpa explains. And, of course, monotasking results in better productivity and higher output. This occurs because the “flow state allows you to focus on a single task without clouding your mind with stress and worry,” says Dr. Sherpa.

“When being in the flow is practiced and cultivated, you can easily merge your actions and your state of awareness,” says Sam Nabil, a Licensed Professional Counselor, and CEO and Lead Therapist of Naya Clinics. “As you get in the flow, you can feel that you’re completely involved in the task you have,” he adds, noting that this enhances performance, engagement, learning, creativity, and skill development. “In addition, the flow state is associated with increased happiness, better emotional regulation, and intrinsic motivation.” 

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How to Start Monotasking

Easier said than done, right? Getting in the flow of monotasking takes practice. Experts recommend these tips to help you get started.

1. Start with Something your Love

If you’re having a hard time entering a flow state with work, Dr. Sherpa recommends practicing by doing something you love. “Getting in a flow state is easier when you do a task that you love,” she explains, adding that we tend to be more engaged in activities we love, so it’s easier to not only get in that state but stay in the state for longer.

2. Create Awareness Around Multitasking

Knowing when you should continue to focus on one task until it’s completed can help train the mind away from multitasking, says Wilson. When your mind starts to drift and you’re tempted to scroll social media during a meeting, turn on a show while eating, or respond to emails at your kid’s soccer game, bring awareness to the mental drift. Remind yourself you’ll be better off completing the task at hand first.

3. Build A Habit

According to Dr. Sherpa, one of the best ways to adopt this approach to productivity is to create a habit. “Create a sequence of actions that you do before you begin an activity that requires you to enter a state of focus,” she explains. “The idea is to let your brain know that you’re getting ready to accomplish a task,” she adds. This can be as simple as making yourself a cup of tea and then sitting down to work, taking a quick shower, or even moving your body with a little bit of yoga. 

4. Remove Distractions

Another way to get into the flow is to try and limit as many environmental distractions as possible—after all, the urge to multitask is distracting enough as it is. “Creating a calm environment with little to no distractions around makes it easy and natural to enter a state of flow,” Dr. Sherpa explains.

The Takeaway

Limiting your multitasking will help many of the actions you do feel meditative and mindful. But, just like meditation and mindfulness, it takes some practice to fight the urge of doing more than one thing at a time and entering that flow state of mind. Give yourself grace in breaking with your multitasking norms.

The post How Monotasking Can Help You Reach Your Flow State appeared first on HUM Nutrition Blog.

Maybe you’re coming out of a slump and want to kick it back into high gear, maybe it’s the back-to-school vibes or Virgo season in the air. Or maybe you’re just beginning a new season in your life and want to boost your productivity.  If you’re ready to get your proverbial ducks in order to set yourself up for success, there are dozens of organizational frameworks to help you improve in all things productivity and organization.

But not all productivity methods work for everyone, which is why it’s beneficial to tailor your hustle and (work)flow to your personal preferences—and sometimes, even the zodiac. Below, check out our picks for the best productivity framework based on your astrological sign. As always, read up on the insights for your sun *and* rising signs to see which selection sparks your interest the most. Here’s how to be more productive, according to your astrological sign.

Aries: Monotasking

Those born under the first sign of the zodiac tend to bring their signature fiery energy to all that they do, though it can be challenging to maintain focus and stamina without burning out or getting agitated. For these reasons, monotasking can serve to their benefit despite their innate tendency to do everything all at once… and at a rapid pace, at that. Monotasking involves clearing your workspace of all distractions (think phone alerts, lots of open tabs, etc.), choosing one task to focus on, and setting a timer to make progress on it before treating yourself to a break. Once they get the hang of it, Rams may find that they’re not only more productive, organized, and energized, but also less stressed.

Taurus: Tasks Before Treats

Bulls are amongst the most pleasure-seeking signs of the zodiac. With that said, if there’s something they’d rather not get done because it’s tedious or otherwise unpalatable, they can be prone to procrastination or outright avoidance. To put more pep in your step, make a list of the tasks you absolutely need to get done, then designate a treat you’ll enjoy by completing them. Maybe you’ve been putting off writing briefs for your co-workers to review or are used to delaying meetings that aren’t time-sensitive. Once you complete these to-dos, you’ll not only clear up more space on your calendar (and avoid the dread you may feel each morning by putting these tasks off) but also “earn” the treat of your choice, whether that’s a decadent dessert, glass of vino, luxurious bubble bath later in the day, or a new book purchase.

Gemini: The Pomodoro Method

Geminis are prone to getting excited about *all* the things, and their main focus can change at any given moment. While this quality is great for curiosity’s sake, it’s not so stellar from a productivity standpoint. Perhaps you have so many leads and ideas to explore that you’re not sure where to begin, or maybe you spend as much time thinking about getting things done as you do actually, you know, get things done. To minimize distractions and promote greater focus, Gems may find their best flow with the Pomodoro Method. It involves choosing one task and breaking ground on that (and that only) for 25 minutes. Once your timer goes off, enjoy a five-minute break to let your mind roam free, then repeat the process throughout the day. Since variety is the spice of a Gemini’s life, these short intervals permit you to shake up your to-dos without feeling restrained or flat-out bored.

Cancer: Take Self-Care Breaks

Are you a Cancer wondering how to be more productive? Cancers are known to take care of others before they take care of themselves, which can inevitably lead to trouble in their personal and professional lives. As reluctant as they may be to do so, it’s essential that they dedicate some alone time to nurture themselves, too. To get the ball rolling, consider taking a few built-in self-care breaks throughout the work day. This could include starting your morning with a short guided meditation, taking a walk during your lunch break, or stretching it out for a few minutes in between meetings. The more Crabs care for themselves, the better they can look after their friends, family, and colleagues—and the more harmonious and balanced they’ll feel both on and off the clock.

Leo: Celebration and Self-Hype

“I’ll pass on that ego boost” … said no Leo ever. Since Lions feel and function their best with some healthy praise, they can stay on their A-game by keeping visual representations of their achievements and strengths front and center. Perhaps you won an award or two, got a glowing review, or received a kind note from a co-worker or client that expressed just how much you’ve earned the title of queen or king of the jungle that is your job. Put these markers of success in plain view on your wall or desk, which can work wonders to remind yourself how you’ve slayed in the past and can surely keep on killing it. Jotting down some motivational, self-affirming notes in your journal or planner can’t hurt Lions either. Think: I will achieve ABC goal because of my undeniable ability to XYZ. (Check out our guide to using and creating your own positive affirmations.)

Virgo: Time Blocking

As we hinted at earlier, Virgos are practical, dedicated, and innately more organized than most other signs. As a result, it shouldn’t be too challenging for them to stay focused and productive—but it’s in their nature to keep on striving for perfection regardless. (Not to mention that neatness and proper planning provide them with an exorbitant amount of calmness and delight.) With these points in mind, Virgos will likely enjoy time blocking to map out both their personal and professional routines. It entails mapping out all of your to-dos, along with how long each will take; from there, build your schedule accordingly. For instance, you might block off 15 minutes each morning and after lunch to catch up on emails, make time for a 30-minute sweat sesh on alternating days, or dedicate one afternoon a week for self-development. This productivity framework is both structured (a definite perk for Virgos) and flexible based on your personal needs, which can vary from one day or week to the next.

Libra: Enlist an Accountability Partner

Libras are the quintessential BFFs of the zodiac. Simply put, they’re always in demand for a quick catch-up, social outing, or more serious heart-to-heart. Since they’re so used to—and generally wonderful at—connecting with others, Libras can use this to their advantage by joining forces with a friend or group for an accountability partnership. On a regular (perhaps weekly) basis, schedule a call, video chat, or IRL sesh to map out and discuss your to-dos. By the next session, you’ll review the progress you made, talk about what worked and what didn’t, and bounce off ideas to make the next week more productive—all the while staying on top of your tasks and maintaining your trademark sociability.

Scorpio: Eat the Frog Method

Plant-based Scorps, stay with me here. This method simply involves identifying the most challenging task on your list—or the one you don’t necessarily want to do, but must—and then making that the first thing you do in the morning. While this productivity framework is often recommended for serial procrastinators, it’s also great for more strong-willed, determined folks like Scoprios since they thrive on intensity and a sense of accomplishment. Scorpios will love the thrill of conquering a difficult to-do, which can satisfy their competitive nature (yes, even within themselves) and boost their confidence and mood for the rest of the day.

Sagittarius: Must, Should, Want Method

Sags are known to be intellectually curious adventurers in mind and spirit. However, these qualities can make Archers muss and fuss when it’s time to concentrate and get down to business. After all, there’s a wonderful world out there just begging to be explored… which sounds a lot more fun than sitting still and tackling tedious tasks. If this sounds familiar, try out the straightforward Must, Should, Want Method. All you’ll need to do is write out what you must get done (time-sensitive tasks and other obligations), what you should get done (action items that have a bit more flexibility but can assist your longer-term goals and duties), and what you want to get done (i.e., all the more exciting things you wish to explore and enjoy). Work your way from the top down, keeping your “wants” in plain view to motivate you to stay the course.

Capricorn: Objectives and Key Results (OKR) Method

Capricorns don’t often require a ton of help getting their ish together at work, as their trademark discipline and focus inevitably serve them well on the job. With that said, productivity frameworks that allow them to tap into their regimented, goal-setting nature can set them up for even greater success. The OKR Method is great for Caps since it allows them to hone in on a specific objective (say, a promotion within six months) and then outline the key results that will help them achieve it (i.e., reaching or exceeding a specific set of KPIs). This productivity method requires commitment, consistency, and a clear action plan—all of which should be easy peasy for this industrious earth sign.

Aquarius: Take Advantage of Technology

Since Aquarians are the technological innovators of the zodiac, their best productivity framework will involve the latest tools, gadgets, and apps to supercharge their progress. For starters, it goes without saying that they’ll need to have their computer souped up with the latest OS updates and software. From there, project management tools can help keep their projects on track, whether for their own use or to collaborate with others. Yet just as tech can promote productivity, it can also hinder it—so be mindful of distractions like unnecessary push notifications, sound alerts, email clutter, and the like. Reconfigure these settings so you can keep your eyes on the prize of enhanced focus and productivity.

Pisces: Weekly Reviews

Since those born under the sign of Pisces are among the most reflective people of the zodiac, their innate thoughtfulness can be put to good use on the productivity front. Before the start of each week, think back to the past seven days. Perhaps you’ll recall that blocking all of your meetings in the mornings or on a certain day allowed you to have more personal time later on to blaze through your tasks without interruptions. Otherwise, you may find that putting off a major project led to restless nights, which in turn impeded your ability to work and feel your best. Take note of the habits, behaviors, and actions that helped or hindered your workflow, then stick to or adjust them accordingly for the week ahead. In due time, you’ll find yourself swimming harmoniously with (rather than against) the tide.

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Life can be exhausting. If you feel that statement in your bones, you’ll definitely want to learn more about eleuthero. Experts say this unassuming root can boost your energy, support your immune system, help your heart, regulate your blood sugar levels, and so much more. While athletes often use eleuthero to improve their strength, stamina, and focus, this herb has gone mainstream since it can benefit anyone in need of a pick-me-up. Even better? Its effects last way longer than a cup of coffee—and don’t make you jittery. Here, we explore the science behind this natural supplement to see if it can work some magic for you.  

What is Eleuthero? 

Eleuthero, also known as Siberian ginseng, comes from a plant that’s native to—you guessed it—Siberia, as well as Korea, Japan, and Northern China. While eleuthero bears blueberry-like clusters of fruit, it’s the root that’s generally harvested and used in supplements. And it was the first herb ever classified as an adaptogen, a term devised by Soviet pharmacologist Nikolai Lazarev way back in 1947. 

What is an adaptogen, exactly? An herb that can help buffer the body’s stress response, prevent it from experiencing extreme exhaustion, and get it back to a normal (and healthy) state. “Think of adaptogens as special herbs that serve as a resiliency army for our adrenal glands, which help us regulate immunity, blood pressure, metabolism, and our response to stress,” explains Kylene Bogden, MS, RDN, CSSD, IFNCP, the Cleveland Cavaliers’ performance dietitian and the cofounder of FWDfuel.com. “When we are chronically stressed—even if it’s ‘good’ stress, like being a busy mom—our adrenals can be taxed. We look to adaptogens for support in this case.”

Eleuthero vs. Ginseng

One thing that Siberian ginseng is not? Actual ginseng. In 2002, a U.S. farm bill ruled that only herbs in the genus Panax were allowed to be called ginseng. Siberian ginseng, Eleutherococcus senticosus, subsequently became known as eleuthero, though the other term is still used colloquially. 

While both ginseng and Siberian ginseng can diminish fatigue, the two substances are quite different. “Siberian ginseng is an adaptogen, while the other [types of ginseng] are not,” says Bogden. “American or Asian ginseng is known most for its antioxidant properties—think cellular repair—whereas Siberian ginseng is best for long-term stress support.” 

The Health Benefits of Eleuthero

While traditional Chinese medicine has used eleuthero in herbal remedies for the past 2,000 years, the West is only now getting up to speed. Research is ongoing, but here’s a partial list of this adaptogen’s many purported powers, plus how an eleuthero supplement like HUM Nutrition’s Über Energy works in your body. 

Boosts energy and mental focus

Bye-bye, exhaustion! Your brain and body will get a boost from eleuthero, and you won’t feel that spike and crash that you often do with a caffeine or sugar rush. “This adaptogen provides a gradual, calm, and steady release of energy,” says Bogden, noting that people usually notice this effect after taking eleuthero just once or twice. “This gradual energy boost is a result of improved circulation—[it causes] greater blood flow in the brain and muscles, providing a feeling of improved cognition or better workout performance.”

A handful of studies, including two published in the journals Current Clinical Pharmacology and Psychological Medicine, have found that people with mild to moderate fatigue experienced improved concentration and performance after taking eleuthero. On a physical level, other studies on humans and animals have linked taking eleuthero with increased levels of oxygen intake and lower levels of lactic-acid buildup. 

Strengthens immune function

Eleuthero works in a few ways to bolster the immune system. The first is protective. “According to animal studies, the root of eleuthero in extract form was found to increase the levels of antibody molecules IgG and IgM (immunoglobulin G and M), which help protect our body against microbes,” says Bogden. “It also can fight many common viruses and ailments by fighting viral replication.” 

That’s why she recommends taking it as a preventative measure for immune support, not just when you’re starting to feel under the weather. The goal is to build your immune response so that your body is adept at fighting germs, even if you do end up getting sick. Think of it this way, she says: “If you are already sitting in a boat when it floods, your time to safety will be shorter.”  

Improves cardiovascular health 

Remember how eleuthero boosts your energy and focus by improving circulation? That also can work wonders for your heart, especially if you have low blood pressure. (As you might have guessed, though, people with high blood pressure should avoid it.) Plus, one 2002 study published in the journal Stress and Health found that eleuthero “reduced the heart rate reactivity” in response to various stressors—meaning that it kept the heart functioning at an even keel, which can lower a person’s risk of developing cardiovascular disease.

Eleuthero may also help your heart by combating inflammation. “Siberian ginseng reduces the expression of the COX-2 pathway, which is a key mediator in our body’s inflammatory response to tissue damage,” explains Bogden. “It thereby fights inflammation associated with diseases like heart disease and diabetes.” Don’t forget, she adds: “Chronic inflammation is the root of all disease.”

Helps regulate blood sugar levels

Keeping your sugar levels in check can keep serious health problems at bay, as well as help your body function more optimally. Eleuthero might help with this issue, as well. A German study published in the International Journal of Clinical Nutrition in 2013 found that 480 mg a day of this natural supplement steadily lowered glucose levels in patients with type 2 diabetes—and kept them low over a three-month period. While the mechanisms involved in this are complicated and still being researched, eleuthero seems to affect insulin receptors and metabolize carbohydrates and lipids faster. Beyond this, the researchers also found a positive effect on peripheral neuropathy, with the study’s participants reporting improved sensation despite diabetes-related nerve damage. 

Fights allergies 

If you sniffle and sneeze your way through certain seasons, or cute, fluffy animals make your eyes water, histamines are to blame. Your white blood cells produce these chemicals in order to fight off allergens…and those delightful allergic reactions are the result. Studies have shown that eleuthero may be able to help by decreasing the body’s histamine response and therefore moderating your body’s extreme reaction, according to Bogden. 

Who Should Try Eleuthero?

Anyone who could use the aforementioned health boosts, increased energy, and improved cognition could benefit from taking eleuthero. Busy moms, overworked employees, students who burn the midnight oil, and amateur athletes—we’re talking to you! We’re also talking to anyone who wants to stay healthy and bounce back quicker from an illness, no matter what germs come their way. 

The Potential Side Effects of Eleuthero

The good news is that eleuthero has very few side effects. In some cases, it could cause sleeplessness or an upset stomach, but generally speaking, it is well tolerated by most people. However, you shouldn’t take eleuthero if you have high blood pressure or a heart condition, are pregnant or breastfeeding, or have a hormone-sensitive condition such as breast cancer or endometriosis, according to WebMD. Those with diabetes should also speak with their doctor before taking it. In general, it’s always best to consult with a medical professional before trying a new supplement, especially if you’re taking medication. 

What to Know Before Taking Eleuthero

For maximum results, most experts recommend taking eleuthero for six weeks, then taking a break for two to three weeks before starting up again. “Staying on adaptogens for longer than six to eight weeks can decrease your body’s sensitivity, and therefore, you will experience less of a response,” says Bogden. The standard dose of eleuthero is 300 to 1,200 mg daily, taken on an empty stomach early in the day. “Not only is this best for absorption,” she explains, “but it is also least likely to alter your sleep cycle.”

You’ll likely see eleuthero combined with other natural supplements that complement its effects. For example, HUM Nutrition’s Über Energy, which contains 330 mg of eleuthero, also contains Asian ginseng, ashwagandha, ginger, and vitamins B5 and B6—a combination that further reduces the effects of stress, improves focus, and helps you maintain consistent energy levels. Bonus: It’s caffeine-free, gluten-free, and non-GMO. 

The Takeaway

The Western world is only just starting to discover the possibilities of eleuthero. In addition to the benefits mentioned above, researchers are studying how it may help with osteoporosis, menopause symptoms, and nerve damage. But in the meantime, we know that it can help you feel better, think better, and be all-around healthier, giving you that little edge that can make everyday life that much better.

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