Natural Ways to Boost Your Energy

About ten years ago, Dr. Amy Shah felt constantly exhausted. As a busy working mom, she was tired of the constant fatigue her peers claimed was normal. Shah embarked on a journey to rekindle her energy, resulting in her 2021 book, I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Her research revealed that staying busy does not need to lead to chronic tiredness. She discovered natural, simple approaches to jumpstart your energy without needing multiple espressos every day. Here, Dr. Shah, a clinical psychologist, and a leadership coach share methods to combat daily fatigue and enhance energy in both body and mind.

Go for a Gut-Happy Diet

Your gut plays a crucial role in energy levels, says Dr. Amy Shah. It’s not just about the food you eat but also how your gut bacteria process it. Supporting energy-promoting hormones like serotonin or causing inflammation that saps energy depends heavily on your dietary choices.

• Eat more nutrient-dense, high-fiber foods. Foods like blueberries, avocados, seeds, nuts, leafy greens, and cruciferous vegetables are beneficial. They improve digestion, boost metabolism, and promote serotonin production.
• Skip sugary, caffeinated drinks. These beverages lead to rapid blood sugar spikes then drops. They also raise cortisol and inflammation levels, making you feel more sluggish when the burst of energy fades.
• Avoid processed meats. These contain ingredients linked to increased inflammation, cancer, and high blood pressure. Opt for a plant-based diet or choose lean, organic meats like hormone-free chicken or grass-fed beef if you consume meat.

Supercharge Your Circadian Rhythm

A well-synced internal clock boosts energy levels, improves mood, and enhances cognitive performance. Dr. Shah suggests resetting your circadian rhythm if you wake up tired or doze at your desk.

• Expose yourself to morning sunlight. Early sun exposure prompts the brain to stop producing sleep hormones and signals wakefulness.
• Align your eating schedule with your biological clock. Avoid eating for extended periods. Our guts work best for 12 hours. Eat within daylight hours and allow your gut to rest at night, ceasing meals about three hours before bed.

Charge Your Emotional Battery

Energy isn’t just physical. If you’re seeking more motivation and enthusiasm, consider these strategies.

• De-stress daily. Clinical psychologist Enmanuel Mercedes emphasizes the importance of daily relaxation, whether through journaling or another calming activity. Doing so replenishes energy and improves stress management.
• Chase delight with a hobby. Leadership coach Karen Walrond encourages engaging in hobbies simply for pleasure. They provide a sense of rejuvenation, help reduce stress, and foster social connections. Diving into new activities has shown to spark a sense of wonder and aid in aging well.

This piece was edited by Malaka Gharib. Reach us with feedback via voicemail at 202-216-9823 or email [email protected]. Tune into Life Kit on Apple Podcasts and Spotify, and subscribe to our newsletter. Follow on Instagram: @nprlifekit.