10 ways to boost your energy today
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Despite eating well, exercising regularly, and prioritising sleep, many of us still find ourselves feeling sluggish or running on empty. If you’re confused by your lack of energy, you're not alone. In one large survey, 14% of people reported not having enough energy to get through their day.
That’s because energy levels aren’t just determined by how healthy we are on the surface. The systems that regulate our vitality are complex and easily disrupted by overlooked lifestyle factors, even when we feel like we’re doing everything right.
At the biological level, energy is created through the production of adenosine triphosphate (ATP), which is a molecule that powers nearly every process in our bodies. ATP is generated from the food we eat, the oxygen we breathe, and the efficiency of our metabolism. But even with a balanced diet, exercise and decent sleep, hidden disruptors like blood sugar crashes, stress, dehydration, or gut issues can quietly drain our internal battery.
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Energy myths & what the science says
1. ‘You just need more sleep to feel energised’
Sleep is crucial, but more hours in bed don’t always equal more energy. Many people get the recommended 7- 9 hours and still wake up tired. The quality of your sleep is what is most important. If you’re not getting enough restorative sleep, you’ll still wake up tired. Things like fragmented sleep, late-night screen time, or undiagnosed conditions such as sleep apnoea can all impair energy.
2. ‘Exercise always boosts energy.’
Movement is key to generating energy, but the type and timing matter. Inactive lifestyles lead to fatigue, but so can overtraining. Ensuring most of your activity is relatively gentle and consistent (zone 2 training like light jogging, swimming, yoga) often beats trying to smash out high-intensity workouts every session.
3. ‘Coffee and energy drinks give you a lift.’
Caffeine and sugar can provide short-lived alertness, but they also trigger blood sugar crashes and overstimulate your nervous system, leaving you more tired later. They also mask over the problem of why you’re lacking in energy in the first place.
4. ‘Supplements are the answer.’
Unless you have a diagnosed deficiency, most energy supplements won’t help, and in some cases, can do more harm than good. The body’s energy system is best supported through whole foods and consistent long-term healthy habits.
So, what really drains and fuels your energy?
Energy slumps often stem from issues that aren’t immediately obvious, but here are some of the most common causes:
Blood sugar fluctuations: Skipping meals or eating too many refined carbs can cause spikes and dips in blood sugar, leading to fatigue.
Mild dehydration: A fluid loss of just 2% of your body weight can impair mood, concentration, and energy.
Chronic stress: Elevated cortisol (the stress hormone) keeps your body in a state of fight-or-flight, depleting both physical and mental reserves.
Digestive issues: Poor gut function can affect nutrient absorption and inflammation, both of which are linked to low energy.
Hidden health conditions: Persistent tiredness may signal underlying issues like anaemia, thyroid dysfunction, or depression. Always consult a health professional if low energy becomes chronic.
10 tips to boost your energy today
If your battery is drained, don’t despair. There are simple, evidence-based steps you can take immediately to support your body’s energy systems. These habits support each other, so the more consistently you practise them, the better your results will be.
1. Hydrate early and often
Mild dehydration is a major, silent energy thief. Aim for 2-3 litres of water per day. If you find plain water dull, add lemon, cucumber, or sip herbal teas. Also, make a glass of water your first habit when waking up. Add mineral sea salt and some lemon or apple cider vinegar for extra benefits. And drink it before your morning coffee or tea.
2. Eat to steady your blood sugar
Opt for slow-release carbohydrates and fibre rich foods like oats, brown rice, beans, and nuts, paired with protein and healthy fats. These slow down the absorption of sugar into your bloodstream and keep your blood glucose, and energy, stable throughout the day.
3. Don’t skip breakfast (or other meals)
A well-balanced breakfast helps avoid mid-morning slumps. Go for whole grains, protein (like eggs or yoghurt), and some healthy fat to keep you fuelled without those spikes. Avoid the typical ultra-processed breakfast cereals.
4. Move your body (little & often)
Short, regular bouts of movement can re-energise you better than occasional long workouts. A brisk 10 - 15-minute walk boosts circulation, oxygen delivery, and mood.
5. Manage your stress response
Mental fatigue is often stress-related. Techniques like deep breathing, short breaks in nature, journaling, yoga, or mindfulness can lower cortisol and lift your energy levels.
6. Use caffeine smartly
Caffeine can help, but don’t use it as a crutch. Overuse leads to dependence, poorer sleep, and even greater fatigue. Stick to morning-only coffee, (as it can have a half-life of 6-8 hours so will disrupt your sleep if you drink after midday) and consider taking a couple of caffeine-free days each week to reset your sensitivity.
7. Prioritise sleep quality
Wind down properly in the evening: dim lights, avoid screens an hour before bed, and keep a consistent bedtime routine. This supports deeper, more restorative sleep.
8. Check in with your mental health
Ongoing fatigue can be a sign of low mood, anxiety, or burnout. If you feel persistently flat or unmotivated, don’t hesitate to seek support. Energy isn’t just physical, it’s emotional too.
9. Try a power breath
Research shows deep breathing can quickly shift your nervous system into a more relaxed, energy-efficient state. Try 5 minutes of box breathing three or four times a day. (Breathe in for a 4 count - hold for 4 - exhale for 4 - hold for 4).
10. Support your gut health
Eating a wide variety of plant foods, reducing ultra-processed meals, and adding fermented foods (like kefir or sauerkraut) can positively affect your microbiome and in turn, your energy by regulating your metabolism, lowering inflammation and feeding your mitochondria.
When to seek help
If you’ve implemented these changes but still feel constantly drained, it’s time to check in with your doctor. Weight changes, ongoing low mood, muscle weakness, or disturbed sleep may point to medical causes such as thyroid imbalances, vitamin B12 or iron deficiencies, or underlying sleep disorders.
Try this daily energy stack today
- Drink a glass of water
- Eat a balanced snack (try apple with nut butter, or yoghurt with oats)
- Step outside for 10 minutes of natural light and movement
- Take five deep, slow breaths
- Plan your next nourishing meal or snack
- Do a quick stress check-in - can you take a short break or pause?
- Set a clear bedtime and start winding down an hour beforehand
There’s no magic bullet for boundless energy, but the body is designed to thrive when we support and respect its natural rhythms. That means focusing on hydration, blood sugar balance, movement, sleep, stress reduction, and gut health.
When you nourish these systems well and consistently, you don’t just feel temporarily better, but you build the foundations for lasting vitality and resilience.
Darren Morris is a Longevity Coach at Inochi Longevity where he helps his clients across the world feel younger, age slower and live better.
Board Certified as a Lifestyle Medicine Practitioner, Darren has spent the last two decades using everything he teaches to bring his own biological age down by 17 years.
His aim is to help people future proof their health, add healthy years to their life and reclaim their vitality. For more information visit www.inochilongevity.com
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