How To Stay Energized Throughout The Day - Simple & Natural Steps You Can Take

Let's talk protein power. I used to crash hard after lunch and switching to high-protein meals was groundbreaking for my workday energy. Here's why: Protein-rich foods help stabilize blood sugar levels, preventing those mid-afternoon energy dips. Protein also boosts levels of tyrosine, an amino acid that helps produce brain chemicals that keep you alert. Research in the journal Neuron showed that tyrosine improves cognitive performance, especially in stressful situations. 

So, how can you create a protein rich diet? I've found eggs, Greek yogurt, with a handful of nuts in the morning sets me up for a productive day. For lunch, I'll try to have grilled chicken, fish, or ground turkey with veggies. Adding a scoop of protein powder to your smoothie or yogurt is also an easy way to pack in more protein. Try to aim for about 20-30 grams per meal. This keeps your energy steady without the crashes that come from high-carb meals. That way, you’re giving your body the fuel it really needs to stay energized and focused. It’s a very simple switch that can make a big difference.

“30 Minutes of Movement" – a simple yet powerful energy booster I rely on. I used to think only intense workouts mattered, that I had to commit an hour a day, which meant that I avoided any exercise. With time I’ve learned that just 30 minutes of daily, low-impact movement can make a big difference. Research shows even low-intensity exercise can boost energy and reduce fatigue by 65%. 30 minutes of moderate activity a few times a week improves energy levels. I mix it up with dog walks, yoga/pilates, or weight lifting, and on busy days, I break it into three 10-minute sessions. Have a catch-up call with a friend or co-worker? Try to do it walking. Have an appointment? Try to walk, cycle, or take the public transportation. Consistent, enjoyable movement gives you a sustainable energy boost without pushing you to exhaustion.

Drinking water to stay hydrated is one of the easiest yet most effective ways to stay energized throughout the day. Even being slightly dehydrated can make you feel sluggish, impact your focus, and worsen those afternoon energy crashes. I’ve noticed a huge difference in how I feel just by staying on top of my water intake—when I’m hydrated, I’m more alert, less tired, and ready to handle whatever the day brings. Plus, drinking a lot of water has a ton of other additional benefits, such as keeping your skin youthful, flushing out toxins, and aiding your digestion.

But here’s my pro tip: it’s not just about drinking more water, it’s also about hydrating smart. Adding a pinch of sea salt or a squeeze of lemon to your water first thing in the morning helps your body absorb it better, keeping you energized longer. Adding hydrating foods like cucumbers or watermelon to your lunch or dinner can also help you stay on track.

Sometimes, staying energized requires a little bit of extra help, and that’s where supplements come in. Especially for those living in colder climates, we can always use the extra help. The right combination can make a noticeable difference in keeping energy steady throughout the day.

Here are some key supplements to consider:

Vitamin D: Essential for maintaining energy and mood, especially if you don’t get enough sunlight.

Magnesium: Supports muscle function, reduces fatigue, and helps improve sleep quality.

B Vitamins: Particularly B12 and B6, these vitamins play a crucial role in converting food into energy.

CoQ10: An antioxidant that supports cell function and energy production.

Iron: Important for oxygen transport in the body—low iron can lead to fatigue.

Medicinal Mushrooms: Mushroom supplements like Lion’s Mane, Reishi, and Cordyceps help with cognition, mood, and energy levels. This is a natural and easy option to incorporate into your routine.

As always, make sure that you consult with a healthcare professional to find the right combination of supplements for your body. We’re all different and need to supplement in different ways. 

Now you probably already know this, but alcohol and smoking are energy suckers in disguise. Here's the deal: alcohol messes with your sleep big time. Even one drink can leave you feeling exhausted the next day. I’ve really noticed this recently as I leave my twenties behind me. Science backs this up. A study in the journal Alcoholism: Clinical & Experimental Research found that alcohol before bed increases wakefulness in the second half of your sleep. Now that really won’t help you feeling energized throughout the day. As for smoking, it's like putting your body in energy-saving mode. It limits oxygen flow, leaving you feeling sluggish. Research in Respiratory Medicine showed smokers have lower exercise capacity and more fatigue than non-smokers.

So, what should you do? I've cut way back on my one glass of wine at dinner and never picked up smoking. The difference in my energy is night and day. Here's a favourite tip: if you do drink, try to stop at least 3 hours before bed. This gives your body time to process the alcohol before sleep. And if you’re going to have a drink with dinner, make sure you’re compensating with an extra glass of water. Remember, you don't have to go cold turkey. Even cutting back can make a big difference. Your body (and your energy levels) will thank you!