Nutrition for Better Energy Levels
Ever feel like you’re running low, even after a full night's sleep? You’re not alone. Low energy is something I see constantly in practice, and it’s often tied to how we fuel our bodies—starting with what we eat.
We tend to think that more coffee or energy drinks will do the trick, but the reality is that food plays a massive role in our energy levels. The good news? With a few tweaks, you can boost your energy naturally without relying on caffeine.
Let’s break it down.
Blood Sugar Balance = Stable Energy
If you're experiencing that midday energy crash, your blood sugar might be to blame. When we load up on refined carbs (like white bread or sugary snacks), it sends our blood sugar soaring, only to come crashing down later—leaving us feeling tired, irritable, and craving more sugar.
Instead, focus on complex carbs like whole grains, vegetables, and fiber-rich foods. These keep your blood sugar stable and provide a steady source of energy.
My go-to rule for blood sugar balance: make sure every meal or snack includes a vegetable, complex carb (sweet potato, squash, grain, or fruit), and lean protein. This combo keeps you full longer, prevents sugar spikes, and supports consistent energy throughout the day.
Focus on Mitochondrial Health
Your mitochondria are the energy powerhouses of your cells. If they’re not working optimally, it’s like trying to drive a car with a faulty engine. Mitochondrial dysfunction can leave you feeling sluggish, but there are simple ways to support them:
Eat antioxidant-rich foods like berries, dark leafy greens, and nuts to fight oxidative stress.
Incorporate healthy fats like avocado, olive oil, and fatty fish, which are essential for mitochondrial function.
Prioritize quality sleep—your mitochondria repair themselves while you sleep, so don’t skip on rest!
Don’t Forget About Hydration
Energy isn’t just about food—hydration is key, too. Even mild dehydration can zap your energy. Aim for at least 8 cups of water per day, and more if you’re active. If plain water isn’t your thing, try infusing it with lemon, mint, or cucumber slices to make it more enjoyable.
If you’re sweating, you’ll also want to replenish your electrolytes. I like adding 1 LMNT electrolyte pack to my water or I’ll make a homemade electrolyte drink.
Homemade Electrolyte Drink
½ cup water
A pinch of Celtic sea salt
½ lemon, squeezed
½ cup unsweetened coconut water
Natural Energy Boosters
B Vitamins: Found in eggs, meat, legumes, and leafy greens, B vitamins (especially B12) are key players in energy production.
Adaptogens: Herbs like ashwagandha and rhodiola help your body adapt to stress, potentially increasing your energy levels over time. (Check with your healthcare provider before supplementing)
Don’t forget to check your Iron and Vitamin D levels regularly—deficiencies in either can lead to low energy.
Start the Day Right: My Go-To Energy-Boosting Breakfast
A protein-rich breakfast can make all the difference. Try my favorite:
Greek yogurt or cottage cheese with a handful of berries, chia seeds, and a sprinkle of nuts. It’s high in protein, antioxidants, and healthy fats to fuel your morning and keep you going without a crash.
If you don’t have dairy, swap for a plant-based yogurt (I like cocojune) or a protein shake with mixed berries, flax meal, pea protein, organic soy milk, and almond butter.
Bottom Line
Sustained energy isn’t about quick fixes. It’s about building a foundation of balanced meals, nutrient-dense foods, and smart lifestyle choices that support your body’s natural rhythms. By focusing on blood sugar, mitochondrial health, and hydration, you can give yourself the energy boost you’ve been searching for—no energy drinks required.
Feeling low on energy doesn't have to be your norm. You have more control over it than you think, and I’m here to help you every step of the way.
