If you feel tired half way through the day with that feeling like you’ve hit a wall, fighting to stay alert, or just feel plain exhausted, this article is for you.
Skip the extra cup of coffee, steer away from the dangerous energy drinks and try these 6 easy and low-cost energy hacks to boost energy naturally.
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How To Boost Energy Naturally
Supplements – Do You Really Need Them?
The truth is we are being robbed of the nutrients and minerals that used to come into our diets by default. Our soils are over farmed, leaving them depleted. Animals are undernourished and grown with hormonal support or slaughtered early. The result? WE are nutrient deficient, our hormones are out of whack and we get sick more than ever.
With the proper supplements we can do more than just fill gaps in our diet. We can give our bodies the micronutrients they need – allowing us to properly function and live happy, healthy lives.
Think about the supplements you’re taking right now or have taken recently… are they providing you with noticeable results? If not you’re probably getting ripped off… but don’t worry I’ve been there too; supplement shopping can be a confusing process and that’s why I wrote the Nutritional Supplement Buyer’s Guide. You can grab yourself a free copy here 🙂
Natural Supplements That Boost Energy Levels:
Allows the blood to carry more oxygen and enhances the body’s ability to eliminate toxins, resulting in boosted energy levels.
Sources rich in Chlorophyll: Chlorella, Spirulina, Wheatgrass, Moringa, Matcha Green Tea.
Matcha Green Tea
Contains a key antioxidant (EGCG) that boosts energy, improves stamina and increases mental alertness. Matcha contains a very gentle dose of caffeine compared to coffee and delivers energy/alertness without the jitters or crash.
L-theanine is an active ingredient found in Matcha Green Tea. It improves sleep, reduces stress/anxiety, enhances attention, focus and memory.
Used frequently in athletics, Cordyceps are known to provide a huge boost in energy, increasing stamina, lung capacity and oxygen utilization. This is mainly because they boost the body’s supply of ATP, one of the primary sources for energy during exercise.
Adaptogenic herbs will boost energy greatly by simply reducing the daily stress in your life.
My favourites are: Ashwagandha, Maca, Moringa, Cordycep mushroom, Reishi mushroom, Shiitake mushroom and Astragalus root.
Vitamin B12 is commonly known as the “energy vitamin”. It supports energy production and keeps your blood cells happy and healthy. If your vitamin B deficient, low energy is one of the first symptoms. Vitamin B12 is water-soluble and therefore your body cannot store extra amounts of it. This means you can only get it from the foods you eat or through supplements.
Food Sources of Vitamin B12: Beef liver, Sardines, Atlantic Mackerel, Lamb, Wild Caught Salmon, Nutritional yeast, Feta cheese, Grass fed beef, Cottage cheese, Eggs.
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One of the first signs of dehydration is fatigue. So, if you’re tired and sluggish, something as simple as not drinking enough water could be the problem. Our bodies are made up of mostly water, so even a small dip in your hydration is enough to throw off your metabolism.
Pro Tip: Hydration isn’t just about getting more water, it’s about getting more sodium and potassium. Sodium binds to water in the body to maintain a proper level of hydration inside and outside our cells. Potassium helps maintain electrical gradients across cell membranes which are critical for nerve transmissions and muscle contraction.
Try adding some essential trace minerals such as sea salt to your water with a slice of lemon.
12 oz water
1/4 lemon, squeezed
1/2 tsp sea salt
I really can’t stress enough on the importance of drinking enough water. Carry a water bottle everywhere you go and be sure to stay hydrated! I promise this simple trick will change your life.
Improve Your Sleep
If you spend your nights tossing and turning, you’re bound to be left exhausted the next day. While you sleep your body is restoring and repairing damage done from the day. Improving your sleep and maybe squeezing in some extra ZZZs could be the easiest method to improving your energy.
Here’s some of my favorite methods:
- Try your best to get to bed at the same time every night. By constantly screwing up our sleep, we in turn screw up our circadian rhythm. Circadian rhythm is your bodies internal biological clock. It tells your body when to wake up and when to sleep. By disrupting it we throw off our energy levels and eating patterns.
- Take a 30 min nap. When I say 30 min, I mean 30 min. If you nap longer than 30 min you run the risk of entering REM sleep, which will result in you waking up even more tired and groggy… you know the feeling. So, set your alarm to 30 min and snooze away!
- Eliminate all blue light 2 hours before bed. Sorry to say, but yes that means your phone. If we don’t eliminate sources of light in the evening it counteracts our bodies natural release of melatonin. Our circadian rhythm gets all messed up and our body thinks it’s still day time – keeping us awake!
Foods That Boost Energy
Your nutrition plays a big factor in determining how much energy you have. Here’s a few nutritional suggestions to help boost energy levels:
- Reduce carbohydrate consumption. Foods with low glycemic loads such as rice and quinoa will have less impact on your blood sugar than high glycemic foods like white bread and sugar. When you have high blood sugar your blood becomes slow or “sludgy”, slowing down circulation and preventing your cells from getting oxygen and nutrients. Which is why you get tired after a large carbohydrate filled meal.
- Eat chia seeds. If your only experience with chia seeds was growing chia pets, then prepare to be pleasantly surprised. They’re an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.
- Eat more iron.One of the most critical functions of iron is that it helps transport oxygen through the blood. An iron deficiency can mean that you aren’t able to produce enough oxygen carrying red blood cells – therefore your body will struggle to transport oxygen to the brain, muscles and cells, leaving you exhausted.
Exercise, Exercise, Exercise.
Although it may seem counter intuitive, regular exercise will actually increase your overall energy. Not only will you see a boost in energy, but you will also see an increase in your motivation and overall health.
As you burn calories your body sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently – resulting in more energy. Just remember, you don’t need to go out and run a marathon to start seeing these benefits. Even small amounts of exercise will make a huge difference.
Morning Routine for Energy
How you wake truly sets the tone for your day. Do you rely on heavy caffeination to pull yourself out of bed? Do you rattle your alarm clock like a snare drum until the last possible minute? If this sounds like you, it’s not your fault. You’re missing the essential steps that create a fully optimized morning – a morning you truly own. Don’t worry, I’m here to help and science is on our side.
3 Steps to Start Owning Your Morning
Without water you’re going to be miserable waking up… and obviously we aren’t just looking to wake up, we’re looking to optimize our day. So plain water isn’t going to cut it. We need to add minerals. Minerals are key to modulating and supporting numerous body systems like your muscles, organs and brain. Without minerals normal body functions start to diminish. Adding essential trace minerals like sea salt will allow your body to maintain a proper level of hydration.
Drink a big glass of optimized water (As we discussed earlier in the hydration section) within the first 20 minutes of waking up.
The lack of light will ruin every attempt to starting your morning off right. It’s a problem we all face. Biologically we are programmed to wake with the sun and sleep with the stars. When we constantly mess with our circadian rhythm it throws our lives out of whack.
Expose yourself to as much light as soon when you wake up. Turn the lights on, step outside for a few minutes and soak up the sunlight.
Light exercise boosts circulation and improves overall cognitive performance. Get your body moving! Try doing some stretches, yoga, wrestle your dog, push ups, you name it. Just put your body in motion!
For me, I wake up, mix my optimized water, step outside to soak up the sun and stretch for 20 minutes. Find what works for you. Just remember, Hydration, Light and Movement are the key ingredients to owning your morning.
My post “The Morning Routine for Proven Success” goes into more detail and uncovers the secrets top performers are using every day to fully optimize their mornings. Check it out!
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