About ten years ago, Dr. Amy Shah found herself constantly exhausted as a busy working mother. She refused to accept fatigue as normal for her lifestyle. Her journey to regain vitality led her to write I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life, published in 2021. Shah discovered that a packed schedule doesn’t mean you need to feel exhausted daily. She identified simple, natural methods to enhance energy levels without relying on coffee.
Go for a Gut-Happy Diet
Maintaining gut health is key, according to Dr. Shah. Choosing nutrient-rich, high-fiber foods can improve digestion, increase metabolism, and promote serotonin production, which supports energy levels.
- Eat nutrient-dense, high-fiber foods: Incorporate foods like blueberries, avocados, seeds, nuts, leafy greens, and cruciferous vegetables.
- Avoid sugary and caffeinated drinks: These can cause rapid spikes and drops in blood sugar and cortisol, leading to increased fatigue and sluggishness.
- Skip processed meats: These contain ingredients linked to inflammation, cancer, and high blood pressure.
- Consider a plant-based diet: Though Shah follows it herself, if you eat meat, opt for lean, organic options like hormone-free chicken or grass-fed beef.
Supercharge Your Circadian Rhythm
When your internal clock runs smoothly, energy levels improve. Resetting your circadian rhythm can help if you’re waking up poorly or feeling drowsy.
- Expose yourself to sunlight early: This signals your brain to stop melatonin production and wake the body.
- Align eating with your biological clock: Eat during daylight hours, and stop three hours before bed. Ensure a 12-hour gap between eating periods for digestive rest.
Charge Your Emotional Battery
Boosting energy involves mental steps too, providing motivation and enthusiasm in daily life. Here are some ideas:
- De-stress daily: Engage in relaxing activities like journaling every day, not just the weekend, to replenish energy, recommends clinical psychologist Enmanuel Mercedes.
- Pursue hobbies for enjoyment: Leadership coach Karen Walrond suggests hobbies can energize you. They’ve been shown to reduce stress, foster social connections, and inspire wonder.
Finding joy in hobbies like scuba diving, pottery, or piano is a way to live and age well, Walrond notes.