Do you ever feel like that deflated girl from those old weed commercials?
Tired and lethargic during the day for no apparent reason? Maybe it affects your work, or even your workouts. Especially in that mid-afternoon part of the day for some damn reason.
It’s a feeling I’m definitely familiar with, even still to this day. But the thing is, I don’t feel it quite as much as I used to. Because believe it or not, we actually can have more control over our energy levels than we might think.
I’ve felt mine drastically change over the years. Which is why I wanted to share some practical tips on how to boost your energy levels. Let’s dive in!
But first, I do recognize that some people suffer from certain medical conditions, such as thyroid problems, or anemia, that can affect energy levels. This article is addressing those that do not have any such medical issues.
What influences our energy levels?
When we know some of the things that influence energy levels, we then know what we need to work on to improve them. Some of the biggest factors that influence energy levels are:
- How active or sedentary you are on a daily basis
- Whether or not you exercise
- Nutrition & hydration
- Sleep
- Stress management
Let’s look at each more closely, and then go over practical tips to boost energy.
Active vs. sedentary
We’ve all heard it, “a body in motion tends to stay in motion”. And same with a body at rest.
How active or sedentary you are on a consistent basis will be one of the biggest determinants of your overall energy levels. Exercise aside, how many steps are you getting every day? How often are you on your feet as opposed to sitting?
Moving and walking more improves energy levels by:
- Promoting healthy blood flow, delivering oxygen and nutrients to muscles and brain
- Improving blood sugar control resulting in a steadier release of energy
- Keeps joints loose and mobile
- Helps boost metabolism
On the contrary, the more sedentary you are, the less efficient blood flow and blood sugar control can be. Joints can feel tight or stiff. And the metabolism can slow down.
Basically put, being more active promotes the body to burn and use more energy, resulting in overall higher energy levels. Being sedentary essentially tells the body that it doesn’t need to burn as much energy, and can just go in chill mode. The more time we spend in either is what our body will adapt to and come to prefer.
Exercise
Exercise is crucial for so many reasons. Heart health, stronger bones and muscles, improved balance and posture, and so on. Another benefit (that I bet you totally didn’t see coming) is that regularly exercising can help boost energy levels!
Just like being more active in general, the more you exercise, the more your body will come to prefer it. Exercise also helps even more with things like efficient blood flow, blood sugar control, and improving your metabolism. And resistance training in particular strengthens muscles and bones, making general movement more convenient and easy, especially with age.
Nutrition
Food really is fuel. What we eat gets broken down and absorbed to keep us alive and keep us moving.
However, what we choose to eat and in what quantities matters. Different foods and in different amounts can affect energy levels differently. Let’s unpack this.
‘Healthy’ food vs. ‘junk’ food
We’re all aware that junk food, fast food, etc, isn’t the healthiest of options. But you might not be aware that those foods can also be responsible for feeling lethargic and tired at times.
Here’s a simple way to look at it, junk food equals junk energy, and healthy food equals healthy energy.
This is because junk food may contain calories that our body can burn, but very little to no nutrients, vitamins, or minerals that help our body replenish, rebuild, and stay strong. Instead, junk food can leave us feeling not only tired, but also still craving more junk food.
Whereas healthy, whole foods can leave us feeling full and satisfied, while giving our body all the nutrients it needs to replenish and stay energized.
Carbs
Carbohydrates are the preferred energy source of the body. Especially the muscles and brain.
The type of carb matters, though. There are refined carbs and whole, or complex, carbs. And this sort of relates to the ‘junk food is junk energy’ idea. I’m sure you’ve heard of a ‘sugar crash’ before. Here’s why..
Refined carbs are processed carbs that are stripped of important nutrients like fiber, and various vitamins and minerals. Refined carbs are found in things like cookies, donuts, candy, white bread, enriched wheat flour, or are seen as “added sugars” on a nutrition label.
Complex carbs come packaged with fiber, and various vitamins and minerals. They are found in things like fruit, beans, whole grains, whole wheat pasta, whole wheat flour, whole grain breads, and various veggies.
Over time, higher intakes of refined carbs can lead to things like unintentional weight gain, insulin resistance, and type 2 diabetes.
When it comes to energy levels, refined carbs are burned off quickly and don’t provide the same type of energy that complex carbs do. Which are stored efficiently and burned off at a more steady rate, not to mention also provide a plethora of other health benefits.
Carbs and exercise
One exception for refined carbs, where they may actually be beneficial, is during, or right around, intense or long workout sessions.
When you’re hitting an intense lifting session or exercise bout, refined carbs in things like gatorade, juice, or a few sour patch kids, can actually help quickly replenish and maintain energy levels for a period of time.
But constantly consuming refined carbs throughout the day regularly, can definitely lead to feelings of lethargy and tiredness, as well as a plethora of other potential health issues.
Hydration
There are times when you might be feeling a little lethargic, and it could just be because you’re a little dehydrated. Believe it or not, but simply drinking some water can sometimes give you a little pick-up.
Stay hydrated, my people.
Sleep
Sleep has a huge role in how we feel day to day. The golden rule is 7-9 hours each night. But it’s not just the duration of sleep that matters, the quality of your sleep is also crucial.
It’s important to reach those deep sleep phases to get a good quality sleep, but our ability to reach those deep phases can be interrupted by numerous things like:
- Caffeine intake during the day
- Alcohol or certain drugs
- Bright lights or screens before bed
- Waking up to use the bathroom
- Not getting sunlight or bright enough light in the morning
Managing these things can lead to better quality sleep, which can lead to overall better energy levels.
Stress management
Stress is a normal part of life. But too much of it all the time can be draining as hell. Mentally and physically.
Finding various ways to manage stress can be helpful in so many ways, including improving mood and overall energy levels.
Practical tips to boost energy levels
Now let’s get into some actionable things you can do to boost your energy!
Exercise and movement
Above exercise, make sure to just get plenty of daily movement and steps in. Work your way up, and aim for 7k – 10k steps per day. Or just as many as you can.
Add in exercise, such as zone 2 cardio, for extra heart health and metabolism benefits.
Add Resistance training at least twice per week, to strengthen muscles and bones, and to help boost metabolism.
Nutrition
It’s more than okay to enjoy some unhealthy, junk foods in life. Just try not to make them the majority of your food intake. Remember, junk food equals junk energy.
Aim for 70% – 80% of the foods you eat throughout each week to be from whole, healthy sources, leaving the rest open to enjoy.
Get plenty of protein and fiber.
Snack on things like fruit, veggies, nuts, or a protein shake.
When eating carbs, have the majority of them come from complex carbs. And for exercise, refined sources of carbs can be beneficial right before, during, or just after an intense workout. But try not to rely on them all the time, or have the habit of turning to them for a snack.
It’s also important to eat enough. Food is energy, and if we’re not taking in enough then we will have less energy. Make sure to get a reasonable amount of calories in per day.
Hydration
Sometimes a little water can give us the boost we need. Make sure to stay hydrated!
But don’t overthink the “you need 8 glasses a day”. In reality, it’s best to drink when you’re thirsty.
Sleep
Aim for that 7-9 hours.
Limit or avoid screens close to bed.
Limit or avoid drinking or eating a lot before bed.
Make that room dark and cozy as shit.
Stress management
Managing stress can look different for different people. Here’s some tips:
- Nailing all of the above tips is one great way to manage stress
- Plan ahead and manage / schedule your time and responsibilities
- Set boundaries with people that can be too much
- Spend time alone and quiet your mind (spending time in nature, meditating, etc)
- Spend time with friends and loved ones
- Avoid too much social media and scrolling
- Stop watching the news – seriously it’s designed to stress you out
- See a therapist
Summary
We have more control over how we feel day to day than most people realize. When it comes to improving energy levels, remember these tips:
- Get plenty of daily movement
- Exercise and lift weights
- Choose more healthy whole food over junk food
- Eat enough
- Stay hydrated
- Focus on improving sleep
- Find ways to manage stress
Thanks for reading! If you found this helpful in any way and would like to stay up to date on my articles, sign up for my email list on my homepage!
And if you’re interested in taking your health and fitness goals to the next level, I would love to work with you! Check out my coaching page for more info!