How To Get More Energy: 7 Best Strategies (+ A Bonus)

Last Update: • Written By

Many people feel that they could do so much better than what they actually achieve in a day but fall short somehow. When the afternoon rolls around, energy levels start sapping, and by the end of the day, you may simply be dragging your feet ready to collapse in bed. In short, the general consensus seems to be not working at the optimal energy levels.

But this is not just a feeling of tiredness after doing, say a difficult workout (think sore and aching muscles). Instead, it’s a kind of low-grade energy drain where there is no will to get up and do many of the things you otherwise love doing.

Part of the problem may be that a lot of people get tethered to their desks for the better part of their workday and don’t get enough (or any) exercise in between.

Or, they may not be getting enough hours of quality sleep. Consequently, they may find it overly challenging to concentrate on tasks, with their patience growing short while their frustration levels rise.

If you find yourself falling somewhere in this demographic, then consider making some sensible changes to your daily routine and dietary choices. Even a small amount of exercise paired with mindful meal planning can dramatically give you more energy and improve the overall quality of your life.

How To Get More Energy Naturally

Sleep, food, and exercise seem to be the magic mantra when it comes to getting more energy during the day. While all get you what you want, each provides energy differently.

Sleep restores energy reserves, food replenishes it in your waking hours, and the effects of exercise keep you going around the clock. But the most effective practices combine these three to get the best results.

Get Your Fill Of Magnesium

While every energy-yielding nutrient is important, magnesium deserves special attention. Why so?

Because magnesium is involved in performing hundreds of important biochemical reactions in the body. Everything from regulating blood glucose levels and managing nerve function to blood pressure regulation, maintaining bone strength, heart rhythms, and metabolism relies on magnesium for optimal functioning. [1]

Further research into the subject will tell you that magnesium helps create energy by activating something called adenosine triphosphate (ATP). [2] This is an energy-carrying molecule found in all cells in the body and stores the energy needed to do almost everything. Without sufficient magnesium intake, the nutrients taken in through food would not get metabolized into energy.

One study involving postmenopausal women clearly shows that low magnesium levels may agitate the body’s capacity to use energy reserves efficiently. Participants with low magnesium levels had higher oxygen usage and presented higher heart rates when involved in a cycling exercise.

Findings suggest that participants with low magnesium levels require additional oxygen to perform physical exercise. As such, their bodies need to work harder and can leave them feeling more exhausted.

To supplement magnesium to get more energy fast, you can consume more fiber-rich foods. [3]. The positive, energy-maintaining effects of magnesium prevent the body from working harder than usual.

On the flip side, too little magnesium in the muscles causes them to exert and tire out much faster than muscles that have adequate levels.

Fill Your Plate With The Right Nutrients

how to get more energy fast

Alongside proper magnesium supplementation, another way to stay energized is to consume a diet that is rich in foods that give energy.

This lifestyle change can be integral in breaking the cycle of fatigue. It’s important to start the day off right with a healthy breakfast to get more energy in the morning.

After all, that’s when you set the tone for your upcoming day.

It’s important to eat foods that boost ATP production, such as fatty acids and lean protein. But the same foods can also increase the risk for weight gain, and carrying extra weight can be exhausting. Plus, it can strain the heart, make you tired, and lower your energy levels.

To prevent this from happening, it’s recommended that you eat smaller but more frequent meals. Since the brain has very few energy reserves of its own, it needs a steady supply of nutrients.

This makes consuming small meals, but at more frequent intervals, better for having more energy during the day.

On the flip side, larger meals can cause insulin levels to spike, which then dip your blood glucose levels, bringing on sensations of fatigue and lethargy.

The smart way to use food as energy is to choose foods with a low glycemic index so that the energy supply is slow, and more importantly, steady. [4]

When snacking, opt for something that includes a carb paired with a protein. The carb will fuel your body while the protein will satiate you for longer.

Hydrate Frequently


Drinking water is seriously underrated and often taken for granted. But if anything, this is one habit that is a must for everyone looking to improve their energy levels.

Dehydration is known to bring on lethargy and listlessness. [5]

The thirst sensation doesn’t necessarily appear until a person is one or two percent dehydrated. By that time, dehydration already starts setting in and impacting how the mind and body perform.

In the case of athletes, for instance, this number can quickly go up to losing 6-10% of water weight, which can bring about altered body temperature, reduced motivation, increased fatigue, and make the workout feel more difficult both on the physical and mental fronts.

But even for those of us who are not athletes, even mild hydration seems to impact different aspects of brain function.

One study with young female participants showed that losing fluid after exercise affected concentration and mood and also elevated the frequency of headaches. [6] Another similar study with young male participants showed fluid loss to impact working memory and increase feelings of anxiety and fatigue. [7]

Even mild dehydration between losing 1-3% of fluids is not uncommon to occur through regular daily activity, let alone during exercise or high heat.

On the other hand, optimal hydration has been shown to prevent this. The good thing is that pretty much any kind of beverage, with the exception of alcohol, will count towards your daily fluid intake.

This also shows you that there are plenty of other ways to stay hydrated and get more energy without caffeine being your go-to beverage.

Don’t Forget To Exercise


Working out makes you tired, but if you feel tired all the time, where do you find the energy to work out? It seems like the eternal vicious cycle.

For those of us with a sedentary lifestyle, even a single 15-minute walk is a good place to start. [8] Such short, regular walks will give you the energy boost needed, and the benefits will keep increasing with more and more frequent physical activity.

If your workday requires you to sit at your desk for long hours, take a few minutes to get up and walk around your office. Perhaps get outside for a brisk walk during lunch hour, and you’ll see that it serves as an instant source of energy.

Maybe incorporate a mini workout in your day by taking the stairs instead of the elevator or put an alarm on your phone to remind yourself to get up from your desk every hour and move.

Such short but frequent bouts of movement will keep tiredness at bay and keep your mind focused.

For some people working out in the morning before their day starts seems to be the best time to exercise. An early morning workout has shown to be beneficial for not only perking up energy levels but also elevating mood and reducing stress; two major candidates for energy reduction.

Aim For Some Quality Shut-eye Time

Getting enough shut-eye significantly factors in how energetic you feel the next day.

Sleep also ties in with ATP levels as they in the initial hours of sleep. [9] ATP acts as an inhibitory neurotransmitter in the brain where it works as a central nervous system depressant, inhibiting various processes correlated with wakefulness.

Anyone who feels less-than-optimal sleep satisfaction will feel tired not only during the daytime but around the clock.

Here, sleep satisfaction refers not only to the quantity of sleep one gets, but also the quality. [10] Whereas quantity refers to the number of hours one sleeps, quality involves factors such as the bedroom environment like light, noise, and temperature.

When both the quantity and quality of sleep improve, so do energy levels.

With regards to sleep, it’s also important to have a regular sleep pattern. Sleeping at a regular time and waking up to a schedule helps program the brain and body to get used to a set routine.

If you have problems winding down, know that this is a crucial stage in preparing for bed. There are a few different ways to help you wind down, and you can choose what works for you best.

For instance, you may find a warm bath soothing. Or, you may prefer engaging in some relaxation exercises such as gentle yoga stretches to help relax the muscles.

Some people like to read before bedtime, while others use relaxation sounds and music to unwind.

You can choose whichever technique works for you, but all experts agree that it’s imperative to stay away from devices before bedtime.

Learn To Handle Stress Better


Just like poor-quality sleep, stressful situations can also sap your energy. Once stressed, the adrenal glands start producing the hormone cortisol, which triggers the fight-or-flight response. [11]

But since the body’s stress response is typically self-limiting, hormone levels do return to normal. That said, when there are constant stressors present, and a person feels persistently worried, the same fight-or-flight reaction stays turned on.

In these cases, long-term activation of the stress response can disrupt various body processes, including leaching out energy. Stressed individuals feel out of balance when there is instability between their energy reserves and their daily demands.

Stress also leaches out certain nutrients such as B vitamins and magnesium. Supplementing these nutrients can prevent feeling drained and help manage your energy levels better.

Handling stress is often a combination of everything mentioned above. Some people manage stress by getting their eating and sleeping habits under control. Others swear by getting their endorphins all pumped up, while yet some others do so by trimming their busy schedules.

What works for you won’t be a one-size-fits-all, so everyone will have a different formula for their stress-management regimen.

Free Your Mind Of Distractions

Distractions or a mile-long list of things-to-do can definitely take a toll. Keeping mental tabs on appointments, schedule changes, daily chores, and everything else you need to do can leave you completely wasted.

Your mind actually uses up a lot of energy, keeping track of everything which can have its repercussions. Instead of having a mental inventory alone, it helps to have a physical one with it.

You can easily declutter a cluttered mind by writing things down. This simple practice helps you chart ways to track your energy expenditure. It will help you see which tasks need your attention first and which ones are secondary.

With this, you can improve ways to spend your time and your energy wisely. Instead of being caught up in distractions of what to do and when to do it, you can actually filter out the unnecessary.

Once you feel more in control, you’ll also find that you can now better use your energy by investing it in important things first.


Building these simple habits can be your ticket out of the energy crises you feel every day. Not only will these tips on how to get more energy naturally help you cruise through your day but will also help you avoid the morning madness, the afternoon slump, and endure the evening shift gracefully.

Find your mix, and you will see your energy levels soar.


If you want to learn how you can quickly boost your energy levels, then I suggest checking my book The Limitless You and my online course Personalized Mastery Accelerator. This is my flagship products that helped over thousand of people regain their energy and brainpower. Click on the button to learn more.

CEO & Founder at | Website

Grega Gostincar, MSc, is the founder of Your Inception. He has been researching, testing, and experimenting with nootropics since 2015. Greg, a certified expert in nutrition and brain biohacking from Emory University, is one of the most recognized researchers in the field of nootropics.

Thanks !

Thanks for sharing this, you are awesome !