Many of us wonder why we’re always tired. But in the case of first-time dad Ryan Libbey, there are quite a few reasons why his energy levels could be zapped – namely, balancing a family and running a business, being a personal trainer and preparing for the biggest race of his life.

So, is there a way to boost your energy levels when your tired? And could a wellness routine reset help? We sent asked our in-house nutritionist Emily Foster to look at Ryan’s regime and see if there are any tweaks that could help.

Ryan’s current low-energy routine

Beth says she feels tired all the time, that her "body just feels very stressed” and that during the day she will start to feel exhausted. She has four children and a very busy routine. Like many women, she finds that the menopause has affected her mood, so she’s looking to stablise that as well as to get better sleep and – of course – have more energy.

Ryan is currently training for an ultra-marathon so Emily wants to make sure he’s fully energised for his workouts, as well as being able to be there for this family. He and his wife have been really open about their journey into parenthood and – spoiler alert – this video features Ryan’s seriously cute mini co-star...

Our expert's energising tips

Get enough sleep
Ok, first things first. We all need enough sleep to feel our best and Ryan is definitely at the lower end, getting less than seven hours a night. Emily points out that nine hours would be much better and some adults “even need more than that”, especially if you’re doing intensive workouts like Ryan.
Hydrating during your workouts
Ryan takes us through his workout and how he rehydrates, mentioning electrolytes. Emily actually recommends sticking with water for the type of exercise he’s currently doing, as electrolytes are best when you’re sweating a lot, as they can help to replenish lost salts.
Post-exercise nutrition
Emily loves a protein-based snack, meal or drink after a workout so she’s happy to see Ryan making his protein shake (with the help of his small son!). He then has a breakfast including banana and a bagel – which should ideally be a wholegrain bagel “as it contains more vitamins and minerals”, according to our expert.
Getting ready for a big endurance event
When Emily hears about the ultra-marathon event that Ryan is getting ready for, she has some tips around ‘periodisation’, which involves ensuring your exercise and nutrition are working together for the best effect. You’ll have to watch the video to hear the full details first hand...
Supplement with care
Ryan shares the vitamins and supplements he takes regularly, and Emily advises that he should never take more than the recommended amount (unless advised to by a healthcare professional). She also recommends foods containing friendly bacteria to help support his gut.