How to Boost Your Energy Levels Without Caffeine

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As the world reopens and we get busier by the day, our lifestyles both in and out of work are becoming more demanding. Now more than ever we are seeing the strain that is wearing us out. More people are complaining of low energy levels. I know that by 2pm I need to find somewhere to crash land when my energy plummets.

You could drink caffeine to boost your energy but too much caffeine can come with some serious side-effects. There are some things you can do before you ask your doctor for medication that can help with energy level problems.

We pulled up five ways to boost your energy levels naturally. These are all simple things you can incorporate into your daily routine. I do have to say that none of these methods are guaranteed, but it doesn’t hurt to try. You will at the very least benefit from doing one or all of these.

1) Sleep.

It’s been said a billion times before and it’s totally obvious, but getting enough sleep is extremely essential to having a healthy amount of energy levels. If you can get a good chunk of quality sleep, you’ll be set. Most of us share a bed with our partners and that may make things a little difficult. You can try adding naps into your day or come up with a solution if your partner disrupts your sleep. Did you know that in the 19th century it was common for spouses to sleep in separate beds? They thought it was healthier to sleep apart, maybe they were onto something.

2) Exercise Regularly.

Remove term: Balance Exercises for Joint Pain Relief Balance Exercises for Joint Pain Relief

I know, it seems like exercising would suck that last bit of energy but it doesn’t work like that. By exercising on a regular basis, you improve your physical fitness, giving you greater stamina which means you can carry out activities for longer without getting tired as quickly. If you don’t have too much time to exercise try stretching when you get out of bed in the morning. During your lunch break you could go for a quick walk. Or even after dinner, take the family out with you for a stroll around the neighborhood. The point here is to move your body so you can let your oxygen flow from head to toe.

3. Don’t skip meals.

dieting for weight loss

Skipping meals because you are in a rush, because you think that’s how you’ll lose a few pounds, or for whatever reason, is the worst thing you can do. Your body needs the energy you get from the food you eat. Eating less food means that you consume less energy. If you absolutely must skip a meal, at least drink a protein smoothie or another well balanced snack you can eat on the go.

4. Manage Your Stress.

Combat stress

Stress is another big factor in reduced energy levels. When you are feeling stressed your energy levels decrease. This makes it harder to stay focused and alert. Find a way to manage your stress. Some people turn to meditation. Some others turn to exercise which is a great way to reduce stress levels. If your long list of responsibilities is keeping you up late at night, try brain dumping before you go to bed. Grab a spiral notebook and dump everything in your head onto that paper. Now you’ll have less stress and you’ll be able to get some rest.  You can learn more about studies done on the effects of stress on your energy levels here.

5. Try Eating 5 to 6 meals daily.

Some people respond well to intermittent fasting. But if your energy crashes during the day try this method. Eating small meals throughout the day keeps your energy levels at their peak. Spacing out your meals this way gives your body a steady flow of energy supply. There is debate in the medical world and also the fitness world if eating throughout the day is better than intermittent fasting and vice versa. Run your own experiments and see what works best for you.

You will at the very least benefit from doing one or all of these.

We hope that by making a few of these changes you can boost your energy levels so you don’t have to depend on caffeine or medication. If you’ve tried a few natural remedies then it may be time to consult with your doctor to rule out any serious conditions. I wish I could offer a magic potion that can boost your energy instantly without side effects but the truth is most things can be solved by sleeping, eating, and moving.

If you are looking for some exercises you can do from home or your office, check out my YouTube channel.

Thanks for reading!

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf


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