As a functional medicine doctor, I'm always excited to share natural ways to boost your energy levels. In our fast-paced world, feeling tired and sluggish has become all too common. But fear not! I've got 10 fantastic, natural methods to help you reclaim your vitality and zest for life.
1. Prioritize Quality Sleep
Never underestimate the power of a good night's rest! Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to signal your body it's time to wind down.
Need help with better sleep? Here are our top recommended supplements to try, starting with the most essential:
- Magnesium Bigylcinate: 300-400mg about 1 hour before bed. Start with this supplement as your foundation for better sleep.
- If magnesium alone isn't sufficient, add Adaptiv Capsules: 1-2 about 1 hour before bed, in addition to the magnesium.
- For those still struggling, layer in 5mg of Lithium Orotate: 1 about 1 hour before bed, along with the previous two supplements. This supplement should not be taken if you are on a beta blocker or ACE inhibitor.
Remember to introduce these supplements gradually and consult with a healthcare provider.
2. Stay Hydrated with CLEAN water
Dehydration can lead to fatigue and decreased alertness. Make it a habit to drink water throughout the day. A good rule of thumb is to aim for half your body weight in ounces of water daily.
Remember that it’s crucial to consider the quality of your drinking water. Many sources contain hormone-disrupting chemicals that can affect your sleep and overall health. For optimal hydration and wellness, I recommend using either a reverse osmosis system or, even better, a water distiller.
Personally, Evan and I use and LOVE our countertop water distiller, which produces great-tasting water. To ensure proper mineral balance, just be sure to add a pinch of high quality sea salt to a few glasses each day. This simple step helps remineralize the water, providing additional health benefits.
3. Eat Enough Protein
Animal-based protein is indeed valuable for energy, and I can explain why. While the selected text doesn't specifically mention animal protein, it does highlight the importance of lean proteins for sustained energy. Here's why animal-based protein is particularly beneficial for energy:
- Complete Protein Source: Animal proteins contain all essential amino acids in the right proportions, making them complete proteins. This is crucial for various bodily functions, including energy production.
- B-Vitamin Content: Many animal proteins, especially meats, are rich in B-vitamins, which play a vital role in energy metabolism.
- Iron Absorption: Animal proteins, particularly red meat, are excellent sources of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. Iron is essential for oxygen transport, which directly impacts energy levels.
- Sustained Energy: Protein takes longer to digest than carbohydrates, providing a steady, sustained release of energy throughout the day.
To incorporate animal-based proteins for energy, consider including grass fed beef, organ meats, ancestral blends like these here, lean meats, fish, eggs, and raw or organic dairy products in your meals. However, it's important to maintain a balanced diet with a mix of protein sources, including organic fruits and veggies.
4. Eat Life Giving Carbohydrates
Organic fruits and vegetables are powerhouses of energy-boosting nutrients. They're rich in vitamins, minerals, and antioxidants that support overall health and vitality. Some particularly energizing options include:
- Berries: Packed with antioxidants and natural sugars for a quick energy boost
- Leafy greens: High in iron and B-vitamins, essential for energy production
- Tip: swap the leafy greens for squash and zucchini if you’re dealing with achy joints. Leafy greens are high in oxalates, which is typically not a problem but can be if you experience achy joints or are prone to kidney stones.
- Citrus fruits: Rich in vitamin C, which aids in iron absorption and fights fatigue
- Sweet potatoes: Provide complex carbs for sustained energy and are rich in vitamins
💡 Tip: Avoid strawberries or citrus if you’re dealing with symptoms of high histamine activity like chronic allergies, hives or bouts of MCAS.
For an afternoon energy boost or to combat morning sluggishness, I highly recommend trying doTERRA VMG. This innovative product combines a highly absorbable liposomal multivitamin with a nutrient-dense green drink. The result is a powerful energy infusion that feels similar to a vitamin IV drip. The liposomal delivery system ensures maximum nutrient absorption, giving you a noticeable wake-up effect when you drink it. It's an excellent natural alternative to caffeine for those midday energy slumps or slow-starting mornings.
5. Incorporate Regular Exercise
Physical activity boosts energy levels by improving circulation and releasing endorphins. Aim for at least 30 minutes of moderate exercise most days of the week. Find activities you enjoy to make it sustainable!
6. Practice Stress-Management Techniques
Chronic stress can drain your energy. Incorporate stress-reducing activities like meditation, deep breathing exercises, or yoga into your daily routine to help manage stress and boost your energy levels.
7. Get Some Sunshine
Sunlight exposure helps regulate your circadian rhythm and boosts vitamin D production. Try to get at least 15-20 minutes of sunlight each day, preferably in the morning to help wake up your body naturally.
Light exposure, particularly in the morning, plays a crucial role in regulating our circadian rhythm through its effect on the pineal gland:
- Pineal Gland Activation: When light enters our eyes, it stimulates the pineal gland, which is responsible for producing melatonin, our sleep hormone.
- Melatonin Suppression: Morning light exposure suppresses melatonin production, signaling to our body that it's time to be awake and alert.
- Circadian Rhythm Reset: This light-induced melatonin suppression helps reset our internal clock, especially important after a poor night's sleep.
- Cortisol Release: Morning light exposure also triggers the release of cortisol, our "wake-up" hormone, further promoting alertness.
After a night of less deep sleep, morning light exposure can be particularly beneficial:
- It can help realign your circadian rhythm, potentially improving sleep quality the following night.
- The boost in alertness from light exposure can help counteract the grogginess associated with poor sleep.
To maximize these benefits, try to get your sunlight exposure as early in the morning as possible, ideally within an hour of waking up. This aligns well with the recommendation in the article to get 15-20 minutes of sunlight each day, preferably in the morning.
8. Try Adaptogenic Herbs
Adaptogens and cognitive herbs can be powerful allies in managing stress and boosting energy. One supplement that combines these benefits is Brain Boost+. This blend includes ingredients like paraxanthine, alpha-GPC, lion's mane, N-acetyl L-tyrosine (NALT), and L-Theanine.
Brain Boost+ is designed to:
- Increase energy levels and cognitive function
- Enhance motivation and focus
- Reduce fatigue
- Support neuroprotection and potentially aid in preventing age-related cognitive decline
What sets Brain Boost+ apart is its ability to positively influence brain wave activity, particularly delta and theta waves. These are associated with improved focus and decision-making under pressure, making it an excellent choice when you need that extra mental edge - all without the jitters or crash often associated with caffeine.
9. Stay Socially Connected
Positive social interactions can boost your mood and energy levels. Make time for friends and loved ones, even if it's just a quick chat or even better, a walk together!
10. Take Regular Breaks
Continuous work without breaks can lead to mental fatigue and even anxiety! To combat this, you can implement the Pomodoro Technique or simply take short breaks every hour to refresh your mind and boost your energy. This handy little Pomodoro timer simplifies following the technique.
The Pomodoro Technique is an effective time management method that can help maintain productivity and energy levels throughout the day. Here's how it works:
- Break your work into 25-minute focused sessions (called "Pomodoros")
- Take a short 5-minute break after each Pomodoro
- After completing four Pomodoros, take a longer break of 15-30 minutes
This technique helps prevent mental fatigue by encouraging regular breaks, which can refresh your mind and boost your energy. It's an effective way to maintain focus while also giving your brain time to rest and recharge, potentially leading to increased productivity and reduced stress.
Whether you choose the Pomodoro Technique or simply set reminders for hourly breaks, incorporating regular pauses in your work routine can significantly improve your energy levels and overall well-being.
Boosting your energy levels naturally is all about creating a lifestyle that supports your body's natural rhythms and needs. Remember, everyone is unique, so feel free to experiment with these tips and find what works best for you. Here's to a more energized, vibrant you!