3 Ways to Improve Your Energy

Low energy and fatigue are probably some of the most commonly reported issues our clients face every day. Often it’s accompanied by questions about their hormone function or if they’re missing an essential nutrient.  And while yes, any and all of those things can cause chronic fatigue and should be investigated further, many times we can make simple lifestyle adjustments that can greatly improve our daily energy.

Firstly, I want to normalize the afternoon “slump” typically occurring between 2pm and 4pm. We are only animals after all, and most animals enjoy a siesta (nap). I also want to normalize that you are not meant to be an Energizer Bunny for 16 hours per day, every day, forever. It is normal and expected to have lower energy during winter months or rainy days, or to experience more fatigue at different times in your life– after a surgery, procedure or traumatic event, being stressed, transitioning to a new job or different career, giving birth or going through menopause. Maybe you’re grieving or having to work the night shift. Sometimes, you do need rest! Otherwise, here are 3 things you can try to improve your energy during the day that are not exercise or caffeine ;)

1. Stop Skipping Meals: Your body and brain need Calories and glucose. Even if you are not typically hungry in the mornings, eating breakfast will help regulate hunger levels later in the day (including cravings!), improve insulin sensitivity over time, and give yourself the energy you need to focus. Food is fuel for your thoughts, emotions, and physical movements. Too often someone is experiencing chronic fatigue whilst they are also chronic dieters, eating too few Calories and far too few carbohydrates–your body’s preferred source for energy. Eating three balanced meals per day that include complex, energy-dense and fibrous carbohydrates (oatmeal, potatoes, whole grains, rice) can dramatically improve energy levels for hours while improving blood sugar levels and reducing risk of Type 2 Diabetes¹. Fatigued during your workout? Try eating 15-30 grams of simple carbohydrates (applesauce, cereal, fruit, candy), about 5-10g of protein and low in fiber and fat before exercising so you can prevent lightheadedness and stop shorting yourself reps!

2. Go to Bed: You knew it was coming! Sleep is going to be your best friend. The amount of sleep you seem to get is not always the most significant marker. You could spend 10 hours in bed, yet not be experiencing balanced, quality sleep cycles. Alcohol, marijuana, and other certain medications/supplements can impact sleep quality, even if they seemingly help you sleep. Falling asleep is as important a process as the sleep itself, and setting yourself and your environment up for a successful sleep can help. Turn off and dim lights as the sun sets, or 2-4 hours before bedtime. Limit screen time– refrain from watching TV, working on the computer, or using your phone while in bed. Going to bed and waking up each day around the same time is also incredibly helpful for your circadian rhythm, as is getting outdoors to expose your skin and eyes to sunlight (don’t look at the sun, just be outside!) especially in the mornings and as the sun sets. Make sleep a priority, and a lot of other things become a lot more manageable, too (like appetite, decision-making, and activity levels).²

3. Create Boundaries: We spend so much energy spreading ourselves too thin, overcommitting, people-pleasing, and carrying burdens that are not ours to bear. Create boundaries with yourself (going to bed on time), and create boundaries with others (saying no to an alcoholic beverage). When you protect your time and effort, you also protect your energy. Are you drained and chronically fatigued because of stress, drama, or someone pushing your buttons? That is a boundary issue that will end up having a cascading effect on hormones, health, and energy levels in the long-run.³

P.S. A note on Caffeine:

Unfortunately, caffeine only blocks our perception of being tired. As we spend more time awake, molecules called adenosine build up in the brain’s hippocampus as a sort of internal clock that tells your body how long you’ve been awake. The more adenosine present, the more tired you will be. Caffeine and adenosine are similar in structure, so the caffeine molecule can cross the blood-brain barrier and attach to the adenosine receptors instead. Adenosine is still present, but without it hooking into the receptor, your brain cannot tell how tired you are–until the caffeine wears off, and all your receptors are flooded at once with adenosine! Hence, the crash. Enjoy caffeine earlier in the day and be aware of how it can affect your appetite, sleep, and energy.⁴

Hope you gain some of your energy back this week!

-Coach Kayla

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References

1. Maki, K. C., Phillips-Eakley, A. K., & Smith, K. N. (2016). The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in nutrition (Bethesda, Md.), 7(3), 613S–21S. https://doi.org/10.3945/an.115.010314

2. Shah, A. S., Pant, M. R., Bommasamudram, T., Nayak, K. R., Roberts, S. S. H., Gallagher, C., Vaishali, K., Edwards, B. J., Tod, D., Davis, F., & Pullinger, S. A. (2025). Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review. American journal of lifestyle medicine, 15598276251346752. Advance online publication. https://doi.org/10.1177/15598276251346752

3. Pluut, H., & Wonders, J. (2020). Not Able to Lead a Healthy Life When You Need It the Most: Dual Role of Lifestyle Behaviors in the Association of Blurred Work-Life Boundaries With Well-Being. Frontiers in psychology, 11, 607294. https://doi.org/10.3389/fpsyg.2020.607294

4. Urry, E., & Landolt, H. P. (2015). Adenosine, caffeine, and performance: from cognitive neuroscience of sleep to sleep pharmacogenetics. Current topics in behavioral neurosciences, 25, 331–366. https://doi.org/10.1007/7854_2014_274