10 Ways to Boost Energy Levels Naturally
Are you struggling to keep up with the demands of your day, constantly feeling drained and fatigued? If so, you're not alone. In today's fast-paced world, many of us find ourselves battling low energy levels, searching for that extra boost to get us through the day. While reaching for another cup of coffee or energy drink might offer a temporary fix, the key to sustainable energy lies in the foundational peices of our life including nourishment, sleep and movement.
In this blog post, we'll explore a variety of simple yet effective strategies to increase your energy levels naturally, helping you reclaim your vitality and thrive in every aspect of your life.
How to Increase Your Energy Naturally
Feeling fatigued can prevent you from feeling your best and showing up fully in your life. It leads to skipped workouts, eating out more often and putting priorities on the back burner.
Sometimes it can be hard to get to the root cause of why we are feeling tired. Fatigue can come from things like lack of sleep, blood sugar or hormone imbalances, nutrient deficiencies or a combination of all of them.
When you feel more energized, your mood and energy is better, you have more motivation to make healthy choices and you are able to show up better for those around you.
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10 Ways to Boost Energy Levels Naturally
Eat breakfast with at least 20-30 grams of protein. This helps to regulate your blood sugar levels, preventing dips and spikes in energy. This is a must if you struggle with fatigue at around the 3-4 pm mark or tend to overeat later on in the day. Check out my meal plans and smoothie guides for quick and easy breakfast ideas.
Drink water with added electrolytes and minerals. The best way to start your day off is with a big glass of water with a pinch of sea salt or pink himalayan salt. This helps to hydrate the cells and support the nervous system and hormones.
Get outside into nature for a walk first thing in the morning. Light (even if it’s cloudy) first thing in the morning helps to regulate the circadian rhythm, also known as our natural sleep wake cycle. If you can’t get outside due to the weather, open up your blinds or sit by a window when it gets light out.
Have coffee with breakfast rather than on an empty stomach. Coffee alone will spike cortisol levels, leading to crashes in the afternoon, sugar cravings and hormone imbalances. Try to have your coffee with a meal or with some fat or protein added. Cream, full fat coconut milk, collagen or protein powder make great additions.
Go for a workout. Studies show that aerobic activities like walking, running or biking can increase cognitive function the hours following activity. Exercise also helps to improve circulation, boost metabolism, and release endorphins. If you are sitting most of the day from a desk, make a point to get in some pockets of movement throughout the day. Go for a walk on your lunch or coffee break. Get in a 20 minute Youtube workout afterwork.
Regulate your blood sugar levels. Spikes and dips in blood sugar can lead to feelings of fatigue. Ensure that meals are balanced with protein, fats and carbs to keep energy levels stable throughout the day. Most of my clients also do well with a bridge snack between 3-4 pm. Check out my blood sugar balancing guide here for more tips.
Add in some minerals. Minerals play a crucial role in maintaining optimal energy levels within the body. Magnesium is involved in over 300 enzymatic reactions, including those responsible for converting carbohydrates, fats, and proteins into usable energy. Potassium helps regulate fluid balance, nerve function, and muscle contractions, all of which are essential for sustaining energy levels.
Get some lab work done. If you are struggling with fatigue ask your doctor to check your iron levels including ferritin, thyroid hormones, B12 and vitamin D. I see low iron very commonly in my practice so make sure to take a look at your numbers. There is a big difference between falling “in range” and optimal. This is something I review with my client in my one on one programs.
Regulate your cortisol levels. Chronic stress can drain your energy and leave you feeling exhausted both mentally and physically. Excess cortisol disrupts the body's natural balance, affecting sleep patterns, metabolism, and immune function. It can interfere with the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood and energy levels. You can check out my workshop “How to Regulate Cortisol and Beat Burnout” for more support on stress.
Use herbal adaptogens. Herbal adaptogens are natural substances known for their ability to help the body adapt to stress and promote overall well-being, including energy levels. Adaptogens like ashwagandha, maca, tulsi and rhodiola are a few of my favourites. Always speak with a practioner before taking any herbs, especially if you are on any medications.
Boosting your energy levels naturally doesn't have to be complicated or time-consuming. By incorporating simple habits into your daily routine, such as prioritizing sleep, staying hydrated, eating a balanced diet, and engaging in regular exercise, you can increase your vitality and feel more energized throughout the day.
Remember to listen to your body's signals, prioritize self-care, and make adjustments as needed to maintain optimal energy levels and overall well-being. With these 10 easy strategies, you can take charge of your energy and live life to the fullest.
Need more support on your health and hormone journey? Check out my 1:1 programs here and book in a discovery call.