Boost Your Energy Naturally without Caffeine and Sugar

24 Apr Boost Your Energy Naturally without Caffeine and Sugar

When I met Lisa, she couldn’t understand why she was always exhausted every afternoon. She found herself struggling to stay focused and motivated, and felt lethargic. To resolve the situation, she relied upon the Starbucks drive thru to make it through the rest of the afternoon. Her chai latte provided a caffeine and sugar boost, but it was short-lived. Before too long, she felt tired again – and hungry – and was back to struggling to make it through the rest of the day. She felt like she was on an endless energy zapping roller coaster and didn’t know what to do.

Working together, she started experimenting with different options, to see if something other than caffeine and sugar, might give her an energy boost. The first alternative she tried was going outside for a short walk when she started feeling tired. At first, Lisa was skeptical that this would help, but she was willing to give it a try. After her walk, she felt more awake and alert than she normally did after her Starbucks run. She was amazed! Not only did the walk boost her energy, it also helped her to clear her mind and reduce her stress. 

Several weeks later, Lisa no longer needed the caffeine and sugar to get through the day. She felt more energized, focused, and productive than ever before – and she was sleeping better at night. She was proud of herself for trying something new and discovering a more healthful way to take care of her body and mind when she started to feel tired, instead of caffeine and sugar. 

If you experience an energy slump in the afternoon why not try to Boost Your Energy Naturally? This was the topic of a workshop I hosted last week at the Summit YMCA.  If you weren’t able to join us, here is a summary of five strategies that we discussed. Go ahead and experiment with these suggestions to help boost your energy levels and to feel more refreshed and energized:

  1. Get enough sleep

The most basic and essential way to boost your energy levels is to get enough sleep. Most adults need between 7-9 hours of sleep each night, and not getting enough can leave you feeling groggy and sluggish the next day. To ensure you get enough sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, and avoid using electronic devices before bed.

2. Hydrate your Body

Dehydration can also lead to fatigue, so it’s essential to drink enough water throughout the day. Aim for at least 8 glasses of water per day, and drink more if you’re particularly active or in hot weather. Additionally, consuming foods with high water content, such as fruits and vegetables, can also help you stay hydrated.

3. Start your Day Healthy

What you eat for breakfast sets the stage for the rest of your day. If you start your morning with a blueberry muffin and a hazelnut latte, you will crave sugar for the rest of the day. Instead, start your day with a balanced breakfast that contains protein, healthy fat and fiber, which will provide you fuel and energy to start your day. For example, a vegetable omelet with a slice of sprouted grain toast, a smoothie with greens, a bit of fruit and a clean protein powder, chia pudding with berries or avocado toast with an egg and smoked salmon.

4. Move your Body

Exercise is a great way to boost energy levels, and even a short workout can provide an energy boost. Try going for a walk, do some jumping jacks or squats, some ab crunches, or going for a quick jog. Exercise also releases endorphins, which can improve your mood and help you feel more energized.

5. Manage your Stress

When you experience stress, your body responds by releasing stress hormones such as cortisol and adrenaline, which are part of your body’s natural “fight or flight” response. If you are under constant stress, your body expends a lot of energy to maintain this constant state of alertness, which can leave your feeling exhausted. Activities such as breath work, meditation, yoga, walking in nature, grounding (walking barefoot outside) or listening to calming music can help you reduce your stress and improve your energy levels and overall well-being. 

Boosting your energy levels without caffeine or sugar is entirely possible. Prioritizing sleep, hydration, a balanced diet, exercise, and stress management techniques, will help you wake up feeling refreshed and energized. 

Comment below with which one of these strategies you will incorporate into your daily routine to help you feel your best all day long?

What does improving your well being with a healthy, well-balanced diet have to do with JOY?

Come to the Believe Inspire Grow meeting where I will present with Erica Lasan from JOYrney to Purpose, to learn how a healthy balanced lifestyle and diet will give you more JOY in your life. DM me for an invitation or click here for more details and to register.

Need a Jumpstart?  The 3-Day Soup Reset Is Coming Up!

If you are ready to boost your energy through nutrition, the Reset can help!

The 3-Day Reset has helped hundreds of people increase energy, reduce belly bloat, improve mental clarity, sleep better and more.

What do you have to lose – except potentially a few unhealthy habits, fatigue, and belly bloat!

In three short days, become more aware of what you eat, when you eat and how food makes you feel. Make small tweaks to increase your energy and get through each day effortlessly!

Jumpstart your healthy eating habits in time for summer. You will be amazed at how much you learn about yourself and your habits in just three short days of mindful eating. Space is limited so secure your spot for the May 9th Reset. Registration closes on Wednesday, May 3rd.

Tired of feeling sluggish and bloated? Join us for an interactive workshop to discuss five simple steps to feel lighter and more energized. Forget about crash diets and quick fixes. Instead, arm yourself with strategies focused on your long-term health and well-being. Click here to register.

Here’s to improving your energy this spring!

Yours in wellness,


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