Low energy, fatigue and burnout are so hard to live with, but there are several effective ways to increase your energy — both immediately and over the long term.
It depends on why your energy is low (e.g., lack of sleep, poor nutrition, stress, inactivity, or dehydration).
Quick energy boosts if you need an instant lift right now:
• Drink water – Even mild dehydration can cause fatigue and brain fog.
• Move your body – A brisk 5–10 minute walk, jumping jacks, or stretching increases blood flow and alertness.
• Step into sunlight – Natural light boosts serotonin and helps reset your body clock.
• Deep breathing – Try 10 slow, deep breaths. It increases oxygen and reduces stress hormones.
• Have a balanced snack – Combine protein + complex carbs (e.g., apple with peanut butter, nuts with fruit).
• Try thumping your thalamus with your fist for 30 seconds - think Tarzan! Close your fist, and firmly thumping on your breast bone in the centre of your chest. Your thalamus is responsible in part for stress, so this is a great hack to releasing stress.
Sustainable Energy Habits For long-term improvement:
Sleep well
• Aim for 7–9 hours nightly.
• Keep a consistent sleep schedule and limit screens before bed.
Eat for steady energy
• Focus on whole foods, lean proteins, and slow-digesting carbs.
• Avoid sugar crashes and ultra-processed snacks.
Exercise regularly
• Even 20–30 minutes of daily movement (like walking or yoga) improves energy metabolism.
Manage stress
• Chronic stress drains energy. Use relaxation techniques like journaling, meditation, or hobbies.
Limit caffeine after noon
• Too much or late caffeine can interfere with sleep and cause crashes.
Check your nutrients
• Low iron, vitamin D, B12, or thyroid issues can cause fatigue. A blood test can help rule these out.
Want to know the single most greatest cause for low energy outside of diet and sleep?
We all know that what we eat and how we care for our physical body impacts how we feel, right? It's a no-brainer that if you consume poor quality food, your output will be poor quality.
But that is one fundamental key to having more energy that most people are never taught.
EXCITEMENT.
Your unconscious mind is responsible for supplying you with your levels of energy...and it does this based on how you FEEL about what you are about to do.
If your unconscious mind notes excitement, passion and love, then you will be supplied with a far greater amount of available energy then if you were feeling negative, irritated and grumpy about your tasks ahead.
The greatest message in this, is that if you want to thrive, then it's time to really begin living in alignment with how you are meant to be. Choose things in your life that bring your more joy, excitement and passion, and you may just find that your energy rises a bit more to meet you.
Kerri van de Loo
Nutrition Coach and Mind-Body Coach