September always feels a bit like a fresh start for us. Summer is coming to an end, agenda schedules are filling up again, and that’s precisely when it’s extra important to take good care of yourself. Vitality isn’t just about being healthy: it’s also about feeling good in your own skin, enjoying your work and having enough energy left over, both at work and at home.

From our personal interest in nutrition and exercise (Lot as a Customer Success Specialist and Charlotte as a Recruitment Marketer), we’re happy to share our tips. These are our personal ways to stay energized, focused and balanced. Maybe you’ll find something useful too!

Three nutritious meals for focus and energy

For both of us, it starts with nutrition: eating well regularly really makes a difference. Three nutritious meals a day: breakfast, lunch and dinner prevent energy dips and help maintain concentration.

A quick, sugary meal, like a chocolate sprinkle sandwich or a banana, might give a short energy boost, but often a dip follows. A balanced meal with fiber, healthy fats, and sufficient (but not excessive) protein works better. These are a few of our favorite meals: 

Charlotte: “I’ve noticed that three meals a day work much better for me. It helps me feel more at ease and maintain my energy. Of course, balance is important. On weekends, I sometimes eat more often. Otherwise, you can’t sustain it.”

Nutrients that support focus

Lot recently read an inspiring book on brain food, which explained how nutrition can support your brain.

Lot: “Certain nutrients are especially important for an energetic and sharp mind: omega-3, choline, B vitamins and antioxidants.”

Lot: “By including these nutrients in your three daily meals, you support not only focus and energy but also your mood.”

Blood sugar and energy

Lot: “Besides brain food, maintaining stable blood sugar is key for a calm and energetic mind.”

Large spikes often lead to crashes, leaving you tired or hungry. Fluctuations can trigger sugar cravings, loss of concentration and irritability. Stable levels reduce strain on your body and improve sleep.

It’s not about how often you eat, but what you eat. Opt for slow-digesting carbs like whole grains, vegetables, nuts, fish, and chicken.

Lot: “Extra tip: fasting can help improve focus. The body uses stored fat for energy, hormones balance better and you experience more calm and mental clarity. Think of it like a battery: you only refill when it’s nearly empty, preventing overload. That’s why 3–4 nutritious meals per day is ideal.”

Exercise: essential for energy and focus

Busy days can make it easy to skip workouts, but these days are when exercise is most important! Exercise clears your mind, reduces stress and boosts energy. Choose activities you enjoy and that energize you!

Charlotte: “Even at the office, we try to move during the workday. Many colleagues take a walk after lunch or head outside for a ping pong match. After work, people often play padel together, and recently some of our colleagues went running. Moving gives you renewed energy to focus.”

Walking for a good start to the day

One of our favorite habits? Going outside first thing in the morning. Morning light acts as a reset button for your circadian rhythm: the internal clock regulating when you feel awake and sleepy.

Lot: “Morning is my favorite time of day. Before breakfast, I take a walk along the Berkel. Walking is my form of meditation: I think of nothing, just listen to the sounds of nature. In the morning, when it’s quiet and almost nobody is outside, I can mentally unwind completely.”

“Besides the mental benefits, it also boosts metabolism. Moving before breakfast even starts fat burning. I see only benefits from a morning walk.”

For those who struggle to get out of bed, Lot has a tip: “If you hit snooze, your brain doesn’t know whether you want to wake up or keep sleeping. It hears the alarm and thinks: okay, wake up! Then you fall asleep again, which confuses your brain and makes you more tired. It’s better to get up as soon as the alarm goes off. If that’s hard, try counting backward from 10 to 1, then forward from 1 to 10. This really wakes up your brain, and you won’t feel the need to snooze.”

Stress, cortisol, and work-life balance

We’ve already mentioned cortisol, the stress hormone that helps with the fight-or-flight response. A healthy morning peak is useful, helping you start awake and energetic. But too much, or prolonged high cortisol—often caused by stress is harmful. It can lead to fatigue, poor sleep, and a restless feeling, reducing focus and balance.

Lot: “Did you know stress is highly contagious? If your partner or colleague is stressed, you can pick up that feeling within 5 minutes. Pumpkin seeds, Brazil nuts, or avocado can help reduce cortisol and supply essential nutrients.”

In short: vitality is more than having energy; it’s also about finding calm, knowing your limits, and enjoying life at work and outside of it. That’s what going to help you to be more productive and focused.

Charlotte:“By paying attention to nutrition, exercise and relaxation, I notice my body and mind are more balanced. I feel calmer, more focused and energized throughout the day. Another helpful practice is living consciously in the moment. Writing down everything in my head (brain dumping) helps release worries from the past or future. This way, I enjoy the present and life’s small pleasures more. Definitely worth a try!”

Lot: “Mental vitality helps me stay optimistic and better handle setbacks. Planning real moments of rest for myself, like morning walks, reading or drawing recharges my social battery. This allows me to enjoy time with friends and family, which I love!”