Gone are the days of snoozing your alarm, relying on that third cup of coffee and needing that 3 pm sweet pick me up.

Icon How to naturally improve your energy levels

Gone are the days of snoozing your alarm, relying on that third cup of coffee and needing that 3 pm sweet pick me up.

Top evidence-based tips for improving your energy levels!

View sunlight on waking.
Going outside within 30-60 minutes of waking up is optimal for regulating our circadian rhythm, stimulating our natural cortisol release and thus increasing energy levels! On clear, sunny days, safely be in the sun for ~10 minutes; on cloudy days, for 20 minutes and on gloomy days, for 30-60 minutes. If this isn’t feasible, you can consider an artificial daylight simulator source if you reside somewhere with very little light. If you can, safely avoid wearing sunglasses for this protocol; however, contact lenses and eyeglasses are okay. To preface, no, you don't have to stare directly at the sun, and you should never look at a light that is so bright that it hurts your eyes.
Focus on fibre-rich foods.
Fibre is a carbohydrate that aids in correctly functioning our complicated digestive systems. It helps decrease cholesterol and stabilise blood sugar levels by regulating bowel movements and promoting healthy stomach bacteria. It also keeps us feeling fuller for longer. Eating various plant-based meals is the most excellent approach to maintaining a fibre-rich diet!

It sounds like an insignificant tip, but trust me on this one! You won't just feel thirsty if you don't drink enough water; you'll have bodily presentations, including muscular cramps and fatigue. Your mood can be affected, headaches and dizziness are common, and your energy levels are hindered if you’re dehydrated.
Delay caffeine intake by 1 hour post waking.
Energy and wakefulness are an average of our behaviours. Adenosine levels are one of these behaviours that depend on how long you’ve been awake or asleep!
Caffeine acts as an adenosine antagonist (meaning caffeine binds to the adenosine receptor); therefore, the adenosine receptor cannot interact with the usual mechanisms of inducing sleepiness; this is why caffeine in the morning makes us feel less tired!
However, as the effects of caffeine naturally wear off throughout the day,  adenosine will attach to the receptor with greater affinity, causing a more significant ‘crash’ post-caffeine! For this reason, delaying your caffeine intake by at least 60-90 minutes post-waking is recommended to reduce this ‘crash’ that usually occurs.

Get moving. 

While training does require energy, it is also one of the most effective methods to increase your energy levels over time! Sitting for an extended period, our bodies produce less energy, leaving us fatigued and unmotivated. Keeping your body active may help you feel more energised; you'll be less stressed, more focused, and more driven.