To be great, you must continually participate in activities that excite and recharge you so you can unleash your extraordinary potential. However, many things we need to do on any given day do not serve to revitalize our minds, bodies and spirits.
There’s a lot to pack into 24 hours – working, transporting kids to and from activities, participating in hobbies, seeing friends, cooking healthy meals, taking care of your physical and mental health, caring for aging relatives. The list goes on.
And there’s nothing wrong (or unnatural) with feeling tired sometimes, especially at the end of a long day. But when you are tired all the time, to the point that you can barely make it through the workday, or you find yourself skipping out on activities that enrich your life, like socializing with friends or going to the gym, it’s time to take action.
How to Naturally Boost Energy
Making both lifestyle and nutritional changes can help you maintain more energy consistently. Incorporating both will help you stay energetic and focused throughout the day.
Optimize your Physical and Mental Potential with Ketone Hydration
Lifestyle changes to increase energy
The modern American fast-paced, digital lifestyle keeps our brains going a mile a minute from the time we open our eyes in the morning until way past bedtime. Here are some ways to combat the lifestyle stressors many of us face.
Turn off technology
The first step to getting more energy is to stop doom-scrolling at night. In addition to filling your mind with all types of fears and worries, being glued to technology can drain your energy.
Studies have found that extensive technology use can lead to social isolation, disrupted sleep, and increased attention-deficit symptoms.
That doesn’t mean you need to eliminate tech altogether. Instead, it indicates the importance of finding other ways to engage with the world around you, especially in the two hours before bedtime. For example, reading a paper book leads to less visual fatigue than reading on an e-reader.
Get more exercise
We all know that exercise is vital for physical health. It’s also necessary for mental health and energy. Physical exercise acts as a type of mechanical energy inside the body, circulating oxygen-rich blood throughout the body that “wakes up” your muscles and brain.
So, when you need a quick boost, a little exercise can do the trick. Instead of reaching for a cup of coffee in the afternoon, go for a short walk around the block or stand up and do some stretches in your office.
Aim to get the recommended amount of exercise each week (150 minutes) in any form. In addition to improving your physical health, regular exercise will help you sleep better, leading to more energetic days.
Our brains require an immense amount of energy to function correctly, with research indicating that 20 percent of consumed calories are devoted to the brain. When stressed, our brains demand even more energy, which can cause energy crashes.
Finding ways to minimize or eliminate stress from daily life is critical for boosting natural energy. Some examples include prayer and meditation, practicing yoga, socializing with friends, and spending time outdoors in the natural light.
Nutritional changes for natural energy
What, when, and how we eat significantly affect our energy levels. Here are some ways to alter your nutrition and eating habits to have more energy without feeling hungry.
Eat nutrient-dense foods for afternoon energy
It’s tempting to reach for a candy bar or other sugar-filled food when your energy levels dip. However, that short-term shot of sugar will lead to a longer-term crash that sucks all the energy out of you for the rest of the day.
The American diet is fond of processed foods that are high in fats and sugar. Alternative food choices, such as whole grains, seeds, nuts, fresh fruits, and vegetables, can provide nutrients that help you stay focused without feeling hungry.
Minimize the carbs at lunch
Studies have shown that the post-lunch dip in energy is real, even for people who fast or eat small meals at lunch. However, it is more pronounced among individuals who eat carb-heavy lunches—in particular those with lots of starch (e.g., pasta and breads).
Consider reducing calories at lunch and restricting carbs to vegetables (and perhaps one piece of fruit), and follow it up with a small, nutrient-dense snack a few hours later.
Pass on the afternoon coffee and energy drinks
Drinking caffeinated beverages late in the day may mess up your sleep patterns at night. The effects worsen as we age, with studies finding that older adults are more sleep sensitive after caffeine than young adults.
Other research shows that having a caffeinated drink six hours before bedtime can cause significant sleep disturbances, even for people who believe they can fall asleep without an issue after having an afternoon cup of coffee.
Unfortunately, caffeine can interfere with regenerative sleep, also called slow-wave sleep. This short period of the sleep cycle is focused on restoration and recovery, impacting your immunity, memory and creativity. So, even if you are able to sleep after having an afternoon cup of coffee, that sleep may be impaired and lead to you waking up feeling even more tired the next day.
Try Ketones as an Alternative Energy Source
Sugar-laden food and drinks may give you a short-term burst of energy but are often followed by a crash. This is because simple sugars (glucose) cause a surge of blood sugar and insulin in your body before suddenly falling. This sudden dip in glucose, to values that are often below the starting glucose level, is what we refer to as “crashing.”
Ketones are an alternative energy source that can provide total-body energy without raising your blood sugar levels. Taking exogenous ketones (i.e., from an outside source) is an easy way to get a natural energy boost without raising glucose levels.
In addition to making the lifestyle and dietary changes mentioned here, try swapping your afternoon caffeine fix with a can of Tecton. You’ll get the benefits of exogenous ketones without caffeine, ensuring you stay alert all afternoon without crashing or having sleep disturbances at night.
Give it a try for yourself! Order a case of Tecton today and feel the difference.