Enhancing Your Natural Energy: 6 Science-Backed Strategies

There’s nothing worse than feeling too tired to function throughout the day. If you’re constantly struggling to get out of bed, feeling like you’re dragging yourself through each day, or needing several naps to power through the day, it’s time for a change—especially if you are hoping to have more energy to give to your kids, spouse, work, and yourself! I have coached tens of thousands of clients over the years, and one of the most common issues people report: FATIGUE! But here’s the good news: there are some powerful tweaks that I recommend that can help decrease your fatigue and improve your overall energy. 

Today, we’re diving into the science of cellular energy, and I will share six practical tips to help you boost your energy naturally. I hope these strategies help you maintain consistent energy throughout the day, transforming how you feel and function.

My Personal Journey to Maximizing Energy

Before we jump into the tips, let me share a bit about my journey. I know what it feels like to be utterly exhausted. Almost 20 years ago, I was diagnosed with narcolepsy and used to regularly fall asleep uncontrollably. Through diet and lifestyle changes, this has lessened and allowed me to be more significantly more functional but I’m still always on a pursuit to maximize my energy. And now, through my virtual nutrition coaching business, my team and I are committed to helping our clients optimize their energy and functionality through nutrition and lifestyle interventions.

1. Maintain Balanced Blood Sugar

Balanced blood sugar is key to sustaining energy. The most common symptom improvement that people report after following my 10 day Blood Sugar Reset where they eat blood sugar balancing meals is better energy.

Imagine this: you eat a sandwich with chips for lunch, and within an hour, you feel a crash. This is because high-carb meals cause a spike in blood sugar, followed by a sharp drop, leaving you tired and sluggish.

To avoid this, include protein, healthy fats, and fiber in your meals. For instance, compare these two meals with the same calorie count: one meal with eggs, avocado, Brussels sprouts, and blueberries caused a gradual 20-point glucose increase. The other meal with whole grain toast, peanut butter, and orange juice led to a massive 79-point spike. The first meal keeps your energy steady, while the second sets you up for a crash.

2. Think About Vitamins & Minerals

Nutrient-dense foods are crucial for energy production. Your mitochondria convert the foods you eat into your energy or ATP (adenosine triphosphate). While macronutrients (carbs, fats, proteins) are the building blocks of energy, micronutrients (vitamins and minerals) are the cofactors that drive the energy conversion (food converted to cellular energy).

Key nutrients for energy production include B vitamins (B1, B2, B3), magnesium, and CoQ10. There are certain whole foods that have a larger quantity of these essential vitamins and minerals that allow you to convert food into energy efficiently. Foods rich in these nutrients—like pumpkin seeds, chia seeds, organic chicken, broccoli, and spinach. This is also where a high quality multivitamin can come in–Johnny and I take Wenatal for this reason.

Another vitamin to think about and test for is iron! The most common symptom of iron deficiency anemia is extreme fatigue. Iron deficiency is more common than you may think. More than 3 million people in the United States have anemia. If it’s hard to get through the day and you are crippled with fatigue, look into iron deficiency, especially if you are trying to conceive, pregnant or postpartum. Iron deficiency is less common in men and post menopausal women. I’d recommend asking for a comprehensive iron panel including total iron, iron binding capacity and ferritin. Low levels of vitamin B12 can also increase risk of anemia (called vitamin B12-deficiency anemia) so also ask for a vitamin B12 test.

My dietitians and I can also test for B vitamins, CoQ10, magnesium and iron status in my nutrition coaching programs to understand your personal data.

3. Stay Hydrated With Water & Electrolytes

Hydration is vital for maintaining energy levels. Dehydration can quickly sap your energy and even lead to premature wrinkles. Aim to drink at least half your body weight in fluid ounces of water daily. For example, if you weigh 140 pounds, you should drink about 70 fluid ounces of water.

Ensure your water is filtered to avoid contaminants. Reverse osmosis systems are a good option, though they can remove minerals, which you can replace. Maintaining proper electrolyte balance (sodium, potassium, magnesium) is also crucial. Electrolytes help transport water into your cells, ensuring effective hydration and energy.

4. Prioritize Quality Sleep

Quality sleep is essential for energy! This means aim for consistent sleep and wake times to support your circadian rhythm. If you are like me and you’re postpartum then this isn’t always realistic with having a baby and breastfeeding but do the best that you can! Having consistency in your sleep schedule helps regulate hormones like melatonin, serotonin, and cortisol, influencing your sleep-wake cycle and energy levels.

Here’s what I recommend:

-Aim to go to bed at the same time every night (or as close to it as possible). Calculate your bedtime based on getting at least 8 hours of sleep per night.

-In order to improve the quality of your sleep, adopt proper sleep hygiene by avoiding blue light exposure at least an hour before bed. Blue light from screens can disrupt your sleep. Use blue light blocking glasses or switch to red light bulbs in the evening to create a calming environment.

-Track your sleep with devices like an Oura ring that can provide insights into your sleep quality and help you make necessary adjustments.

5. Get Your Steps + Strength Training

Moving your body is crucial for cellular energy and longevity. Regular movement–and I mean incorporating movement all day versus just working out at the gym for 30 minutes a day– supports mitochondrial function. Sitting all day increases mitochondrial dysfunction.

Even blocking out 20 minutes in the morning and afternoon for a walk can make a significant difference. Avoid long periods of inactivity, as regular movement throughout the day stimulates your mitochondria and boosts energy.

If you aren’t tracking your steps, start doing that! And work up to 8,000 to 10,000 steps per day. If you are currently averaging 2,000 steps per day then build up to 4,000 steps and focus on making small, sustainable changes.

And then don’t forget about the importance of building lean body mass and strength. Block off time in your schedule each week for 20 minutes of strength training at least twice per week.

6. Practice Deep Belly Breathing

Deep breathing exercises can significantly enhance your energy levels by activating the parasympathetic nervous system. This helps to promote a state of rest and digest versus being in constant fight or flight. Deep breathing can help counteract the stress-induced shallow breathing that can lead to fatigue.

Practice deep belly breathing, expanding your abdomen on the inhale and contracting it on the exhale. I would recommend setting reminders on your phone, at your desk or in your car that prompts you to take deeper breaths. What I love about this is that it doesn’t require additional time and can be done anywhere, making it an easy yet powerful way to support your energy levels.

Take a Holistic Approach

Improving your energy levels naturally involves a holistic approach, incorporating balanced nutrition, hydration, quality sleep, regular movement, and stress management. By implementing these six science-backed tips, you can support your cellular energy and achieve more consistent vitality throughout the day. Message me on Instagram and let me know which tips you plan to try and any questions you have!