Getting out of bed in the morning shouldn’t be this hard.

There are many things to do to help give your energy levels a boost before taking a bunch of supplements or pounding down energy drinks. There are certain nutrients you should be focusing on and there are supplements to help but the focus should be on building up your energy to the point where you will no longer need to lean on coffee and sugar so much to keep you going.

No judgment from me if that’s what you have to do to make it through the day. But I will offer some suggestions to help you ween off of these if that’s what you wish.



The first is stress management. It doesn’t matter how busy you are. Making time for yourself is a priority! If you can take 5stress management minutes for yourself to do some breathing, meditation, or affirmations then you’re well on your way to creating a healthy habit that can do wonders for your wellbeing.

If you tell yourself you don’t have time for these little breaks every day then your priorities need to shift a bit. You and your health come first. Without those things, you will not be showing up for the people in your life and you will not get anything done if you wear yourself out and get sick. No need to sacrifice your health and contentment for a check-off on the to-do list.

Stress drains us all. It takes a lot of energy mentally, emotionally, and physically to be preoccupied with worry. Your body doesn’t want to waste its precious resources on keeping you amped up for a catastrophe that may never even happen. Let’s save your energy for more important things!

Like healing and repairing your body from everyday wear and tear.

When your body’s energy is diverted to keeping you alert for averting disaster, it doesn’t have enough reserves for general maintenance and repair. It needs to regularly replace all the dead or damaged cells in your gut, your skin, and all the organs, bones, and tissues in your body. If it’s always focused on keeping you in fight or flight mode instead, this leads to breakdown and can turn into health conditions.

So! Breathe, unclench your jaw, relax your shoulders, and soften your eyes and face. Take a few minutes with a breath app. It’s important to center and ground yourself throughout the day.

Now, if you feel you have more time then try some yoga, journaling, walking, exercise, singing, dancing, drawing, or longer meditation and breathing sessions. Whatever calms and rejuvenates your spirit.

Soon it will be another daily habit that you won’t forget because it’s as automatic as brushing your teeth in the morning.

But starting small and building slowly is important. Don’t beat yourself up if you forget. If there is a certain time every day that works great for you then set an alarm on your phone to remind you to take time out for You.



get more sleep

This is a no-brainer. Your energy will wane if you aren’t getting enough Zzzs.

Of course, it’s simple but not always easy. If you struggle with insomnia you’ve probably tried many things such as making some herbal tea, stretching, yoga, body scan meditation, and taking melatonin. If you have trouble getting relaxed enough to go to sleep I wrote an article that may help.

A lack of sleep can also contribute to your stress levels. Sleep is a time when your body is busy repairing itself and healing so giving it a good 7-8 hours is important for it to finish the job!

It’s also a time of emotional and mental rest. Dreams are often a way for your subconscious mind to work out some of the issues that have been on your mind. So making sure that your brain is able to dream and have its proper REM cycle is key.

So if you have a habit of scrolling through your social media in bed, it’s probably best to spend that time with your eyeballs scanning the back of your eyelids instead.


Proper Nutrition!

What are you fueling your body with besides coffee? I know that it can be difficult when you have a busy day to make sure nutrient dense diet that you’re eating a clean whole food diet. It can be time-consuming. But with a little planning, you may be able to make it easier for yourself to make healthier choices.

The quality of your food is critical to the way you feel as well as getting all the nutrition you need. Are you getting all the essential vitamins and minerals? Are you ingesting the necessary building blocks for your body to function properly?

First of all, don’t get overwhelmed. You may already be aware that you’re eating a bunch of convenience foods that are packed with things that may not be so great for your health.

Just take it slow.

Change is difficult when it comes to food.

Maybe you start by replacing that candy bar with some berries instead. Or make sure that you don’t use vegetable oil while cooking. Throw that out and use coconut oil, ghee, or butter instead. Just make sure that butter doesn’t contain vegetable oils like soybean or canola!

Always check for sneaky hidden ingredients.

If you would like to dive into removing the 3 foods that are the most damaging to your health and therefore, draining your energy you can read this article.

What day of the week do you feel you do have a little bit of extra time? Use an hour or so of that day to cook a new healthy recipe that you can reheat throughout the week. Or package up some snacks for you to grab on the go. Hard-boiled eggs or hummus and carrots are a great snack. Put them in separate containers that you can grab when you’re in a rush so that you don’t have to stop at the gas station for a Twinkie.

It takes a bit of prep time and planning but start small. There’s plenty of time to build up to a healthy whole-food diet.


Address Any Health Issue

get some tests done

It would also benefit you by getting checked out by a doctor to make sure you don’t have any nutrient deficiencies, blood sugar issues, weight gain, hormonal imbalances, depression, anxiety, thyroid problems, and of course, adrenal fatigue.

These can all have a huge impact on your energy levels.

Tell them about your low energy and ask for blood tests.

Just be discerning when they give you a prescription. Doctors often want to fix the problem with a pill when it can be solved through diet and lifestyle changes. This is just what mainstream medical doctors are taught. They do want to help you and I’m not going to tell you to ignore your doctor’s instructions. But do try these other methods.

Adrenal fatigue may be the source of your low energy levels. When your body is constantly taxed with stress from everyday worries, lack of proper nutrition, lack of sleep, or other health issues it can really take a toll on your adrenal glands.

Your adrenals sit on top of your kidneys and have multiple jobs. They produce hormones such as cortisol that help regulate your stress responses. It also plays a part in regulating your metabolism, immune system, blood pressure, and other functions.

So be kind to your adrenals.


But What Can I Take Right Now?

Ok, I know you came here because you need more energy now and these methods are not as immediate. supplements for energy

Eating a clean nutrient-dense diet, getting enough sleep, moving your body every day addressing any underlying heal issues, and using stress management techniques should help you maintain your energy levels. But these take time and dedication so there are a few supplements you can take to help you while you heal and begin to boost your energy.

Vitamin B-Complex 

You may be deficient in the B vitamins. Especially if your intestinal lining is damaged from leaky gut.


Magnesium, zinc, and iron are important to keep your energy levels up. It is always best to get these from food but temporary supplementation can help.

Vitamin C

Eat your berries! These contain plenty of vitamin C. If you are always fatigued you’re probably producing a lot of the hormone cortisol. The production of cortisol and other adrenal hormones depends on the availability of vitamin C.


Also, if you are having trouble sleeping or getting any relaxation throughout the day you may want to start taking GABA supplements.


No Quick Fixes

While the above supplements may help they will only be a crutch until you restore the imbalance that is causing your low energy levels whether that be gut issues, a lack of neurotransmitters or hormone imbalance, depression, adrenal fatigue, or poor diet. no quick fixes

All of these need to be addressed in order to heal the body and get to the root of the problem. This issue probably did not develop overnight so it will take a while to be addressed.

Hopefully, you will be able to build up your energy levels by using these tips and develop a healthy lifestyle change that will support you. Once you accomplish this you will not have to depend on caffeine or other stimulants that damage your adrenal glands further.

What do you do to boost your energy levels? Have you been diagnosed with adrenal fatigue or a thyroid issue? Let us know in the comments!

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