5 Easy Ways to Boost Your Energy

I did it! I finished the last bike race of the series I’d signed up for, and I’m very proud of myself. All of the races were hard, especially this last one, but I was determined to finish - and I’m definitely celebrating my accomplishment. 

In the week following the race, I’ve been pretty tired (no kidding!). I’ve still been trying to move my body a bit every day, though, so I don’t get stiff. 

Even though I know why I’m tired this week, it’s still easy to fall into the trap of assuming that if I feel low on energy, I need more coffee, better supplements, or need to change something else. But nine times out of ten?  It’s simpler than that.

*Quick note* If your fatigue is new, stubborn, or getting worse, check in with your healthcare provider. Things like iron levels, thyroid function, sleep disorders, or medications can sometimes play a role.  

In fact, I just had my annual checkup and asked for my vitamin D levels to be checked (which aren’t included in the normal panel). It was low, which is another reason to feel tired. So be sure to take care of yourself by getting your checkups. 

Here are the most common reasons why you feel tired, plus what you can do in the next 24 hours to feel a noticeable difference.

1. Inconsistent Fuel: Long gaps between meals or meals that are mostly carbs can cause afternoon energy crashes. 

What Helps: At your next meal, prioritize protein first. Aim for a palm-sized portion. Add a carb and some fat. This alone can help stabilize energy for the rest of the day.

2. Not Enough Daylight Movement: Energy is closely tied to your circulation and nervous system input. Sitting for most of the day makes you feel sluggish.

What Helps: Take a 10 to 15 minute walk outside before noon. You don’t have to speed walk! The whole goal is just to move and get some fresh air and sunlight. 

3. Your Sleep Timing is Off: Going to bed at different times each night can disrupt your rhythm even if you're getting enough total hours.

What Helps: Set a consistent bedtime and stick to it. Shut down screens at least 45 minutes before. Your body craves routine more than you think - it’s not just for kids.

4. Draining Workouts: Hard workouts layered on top of stress can leave your body feeling depleted instead of fit and strong.

What Helps: If you work out, keep it simple and leave a few reps in the tank. Walk away feeling better than when you started. This wasn’t appropriate for my last race, but normally you shouldn’t leave it all out there! 

5. Sneaky Dehydration: Mild dehydration often shows up as low energy before you get thirsty.

What Helps: Drink a full glass of water with each meal and have a glass of water handy throughout the day.

None of this is complicated…and that’s the point! You can get fast relief (without the coffee) with just a few simple actions. And by nailing your basics (nutrition, sleep, stress, and workouts) you can build lasting energy.