How to Increase Energy Levels: Essential Tips

Energy may seem like a mysterious thing that comes and goes at random. When your energy is flowing freely, you thrive in all areas of life because you have the power to focus and act consistently. When you’re in an energy slump, you struggle to stay alert, focused, and productive all day. Your social life may suffer as you choose your couch or bed over group activities or dates.

The human body doesn’t create energy like magic. It may feel mysterious, but the process is quite simple. You want to push your body toward abundant free-flowing energy, but how do you get there?

Your body takes resources from the surrounding world and converts them into energy. It first turns those resources into Adenosine Triphosphate, otherwise known as ATP. That’s the fuel your body needs to generate energy and pass it to all your organs.

The first goal is to generate enough energy for vital functions like breathing, blood circulation, and heart beating. When that’s accomplished, your body utilizes energy for physical activity and more complex cognitive processes. The more energy you generate, the more alert you feel in daily life.

The first step is ensuring your body receives adequate resources to convert into the abundant energy you want to feel. This guide was created to help you do that consistently and efficiently.

Increasing Energy Levels – The Components

Let’s discuss the four primary resources your body needs to generate energy and help you thrive in all areas of life. The more consistent you are in each of these areas, the more energized you will feel daily.


It may seem like your body shuts down when you sleep, but the opposite is happening. When your body rests from physical and mental activity, it has the opportunity to regenerate and refresh at the cellular level. Experts now believe the following activities happen during sleep:

  • Tissue growth and repair
  • Muscle repair
  • Immune system activation
  • Mental decluttering
  • Information processing
  • Memory preservation

All these processes are required to maintain your body and assist with the conversion of natural resources to ATP.

How much sleep do you need? For most adults, 7-9 hours a night is adequate. Some can get away with less sleep, while others require more. Start by aiming for 7 hours of sleep a night and then adjust until you find the right amount of sleep for your body.


Remember those natural resources we talked about a moment ago? The ones your body converts into ATP to energize your body? Those resources come in the form of nutrients from the food you eat. There are three basic building blocks for energy conversion:

  • Carbohydrates
  • Protein
  • Fat

To energize your body:

  1. Eat small, nutritious meals throughout the day.
  2. Focus on nutrient-rich foods like whole grains, fresh fruits and vegetables, and lean protein.
  3. Avoid sugary foods containing little to no nutrients for energy conversion.
  4. Focus on what you can eat rather than what you can’t eat to avoid feeling deprived.

Vitamins and Supplements

If you consume a nutrient-rich diet, you will naturally consume many of the vitamins and minerals your body needs to generate energy. You may still need a few supplements to ensure your energy is consistently abundant.

Vitamin B12

Vitamin B12 is utilized by almost every cell in the human body. It’s also an essential component of energy metabolism, the process your body goes through when converting fat, protein, and carbohydrates into energy. Developing babies and older people are more at risk for vitamin B12 deficiency, but it’s one vitamin that we all need for effective energy conversion.


Creatine is a natural substance found within all muscle tissue in the body. It’s important for producing energy within the muscle, which allows you to power through physical activity. Bodybuilders and athletes often use this supplement. It’s also useful for anyone who needs more energy during active periods of the day or wants to boost performance during exercise.


A cup of coffee can do more than lift your energy levels for a short period. Research has also shown that it may help your body resist developing some chronic diseases. You can use it sparingly to quickly boost your energy levels before active periods of your day. Remember that it may also elevate blood pressure, so you don’t want to consume caffeine in the later half of the day.


The final natural resource needed for energy is water. Every organ in your body depends on water to function properly, and you also need it for energy generation. Researchers have found that even mild dehydration significantly impairs cognitive processes like memory and attention span.

How much water do you need? Around 2.7 liters or 11.5 cups per day for women. Men need a bit more, about 3.7 liters or 15.5 cups daily. You may need more to feel hydrated if you have an extremely active lifestyle.

The Impact of Stress on Energy Levels

Stress can wear your body down and lead to a decrease in energy. Lower energy levels are your body’s natural response if you’re going through a difficult period of life with chronic stress. Think of it as a coping mechanism that encourages you to conserve energy and rest more to make it through life’s roughest moments.

To help your body handle stress without slowing down too much:

  1. Focus on daily self-care.
  2. Make your meals as nutritious as possible.
  3. Get out for that morning walk, and don’t skip that personal training appointment.

Meditation, deep breathing, visualization, and prayer can also help with stress management.

How Professional Coaching Can Help

If you’re struggling with energy, it may seem like drinking more water, going to bed a bit earlier, and adding more nutrients to your diet isn’t enough to fix the problem. These are the physical foundations for boosting energy levels, but you may also have some emotional clutter that complicates your process.

Working with a professional coach can help clear your mind, allowing your energy levels to skyrocket like never before. Reach out to book an appointment and start your journey to energy restoration.

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