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September, 25, 2023

How to Stay Energized Throughout the Day Using these 10 Tips

Discover ultimate energy tips for the day! From staying active to clean energy shots, find lasting vitality without the crash.

How to Stay Energized Throughout the Day Using these 10 Tips

Do you find yourself struggling with low energy levels, battling through those dreaded afternoon slumps, and constantly seeking ways to boost your energy throughout the day? If so, you're not alone. We all know that feeling when our energy reserves hit rock bottom, and the day still has miles to go. The challenges of fatigue can be overwhelming, and the desire for sustained strength is a universal one. Whether it's staying focused at work, enjoying quality time with loved ones, pursuing your passions, or simply savoring life's precious moments, having sustained energy is essential for all of it.

In this post, we'll delve into the significance of maintaining optimal energy levels so that you can say goodbye to sluggish afternoons and hello to sustained energy that powers you through your day, allowing you to thrive in every aspect of life. We'll explore a variety of strategies and practical tips to help you reclaim your vitality, boost your productivity, and make the most of each moment.

From the role of nutrition and exercise to the importance of stress management and quality sleep, we'll uncover the keys to unlocking your full potential and experiencing life with boundless energy and focus. By using some of these tips you just might be able to unlock the door to conquering fatigue and embrace a life filled with sustained vigor and zest!

Take Ethan’s Clean Energy Shots for Sustained Energy & Focus

Sometimes we just need a little boost in our day and it’s OK to get them from “outside” sources. You do, however, want to look for natural ingredients that will keep you energized throughout the day. When someone thinks of an energy supplement the first thought that comes to mind is caffeine. Caffeine does play a role in assisting the body to enhance focus and endurance but look for sources that occur naturally like green tea or guayusa (1). 

Adaptogens can also boost energy levels and increase physical and mental stamina (2). They counteract the fatigue often associated with chronic stress, helping you stay energized and focused. Some examples include ashwagandha and rhodiola.

Prioritize Quality Sleep

Prioritizing consistent sleep helps regulate your body's internal clock, known as the circadian rhythm. When your circadian rhythm is well-aligned, you experience peaks and troughs in alertness and sleepiness at predictable times (3) . This alignment reduces the likelihood of experiencing an intense afternoon slump.

Quality sleep supports sustained energy levels throughout the day. When you sleep well, your body has the opportunity to recharge, repair tissues, and replenish energy stores. As a result, you're less likely to experience energy crashes in the afternoon.

Natural Light Exposure

Exposure to natural light during the day, especially in the morning, helps regulate your body's circadian rhythm. Sunlight contains blue light, which suppresses melatonin production (a hormone that promotes sleepiness) and signals your body to be awake and alert (4). This natural light exposure can help you feel more awake and energized during the day.

Eat a Balanced Breakfast

A balanced breakfast with complex carbohydrates, protein, and healthy fats can help stabilize your blood sugar levels. This prevents the energy crashes that can occur when you consume sugary or high-carb breakfasts, which can lead to feelings of fatigue and irritability. It helps with memory recall, concentration and energy (5). 

It can be as simple as a hard boiled egg [or if you are vegan, scrambled tofu] on toast, with some avocado and cheese for that boost of protein and flavor at breakfast time.

Power of Breaks

Continuous work or focus on tasks for extended periods can deplete your mental energy and lead to reduced concentration and productivity. Short breaks give your mind a chance to rest and recharge, making you more alert and effective when you return to your tasks.

As a matter of fact research suggests that those who take a break requiring some movement increase vigor and relaxation, plus decrease in fatigue (6).

Listen to Music

Listening to music can be a powerful tool for boosting your energy, mood, and focus, depending on the type of music you choose and the context in which you listen.

When engaged in physical activities like exercise or housework, music with a strong beat can synchronize with your movements and boost your physical performance, making tasks feel less strenuous (7).

Regular Exercise

Exercise increases blood flow throughout your body, including to your brain. This improved circulation delivers more oxygen and nutrients to brain cells, which can enhance cognitive function and mental clarity (8).

It also can help with mood swings and reduce symptoms of depression and anxiety. Point blank, when you’re happier you can have better concentration and focus!

Stress Management

Chronic stress triggers the release of stress hormones like cortisol and adrenaline, which can lead to physical and mental fatigue (9). Stress management techniques, such as relaxation exercises, mindfulness, or meditation, help reduce the production of these hormones, leading to decreased fatigue and increased energy.

A great strategy to help manage stress throughout the day can be as simple as breath work. A great example is called box breathing which can be to breathe in for 5 seconds, hold for 5 seconds and breath out for 5 seconds. This can be a simple strategy used anywhere.

Stay Social

Humans are really social beings. Engaging in conversations and social activities can stimulate your brain and keep it active. 

Interacting with friends and loved ones provides emotional support, which can help reduce stress and improve your overall mood. When these interactions take place your body releases oxytocin which increases trust, and social memory (10). This helps to reduce stress levels and contribute to better energy management and mental clarity.

Staying Hydrated

The brain is highly sensitive to changes in hydration. Dehydration can lead to reduced cognitive function, including impaired memory, attention, and decision-making. Staying hydrated ensures that your brain has the necessary fluids to function optimally (11). 

Dehydration can cause brain fog, difficulty concentrating, and a decline in mental clarity. Proper hydration helps maintain mental sharpness and alertness, allowing you to stay focused on tasks and make better decisions.

Final Takeaway

In the quest to maintain optimal energy levels throughout the day, there are a variety of strategies and practices that can make a significant difference. From the importance of quality sleep to the benefits of natural light exposure, balanced breakfasts, and the rejuvenating power of breaks, there are many tools at your disposal. 

Incorporating regular exercise, effective stress management techniques like breathwork, and staying socially engaged can further bolster your energy and focus. And don't forget the role of hydration in keeping your brain sharp and alert. So, whether it's Ethan's Clean Energy Shots or these holistic approaches, you have a range of options to bid farewell to sluggish afternoons and welcome sustained energy to power through your day with vibrancy and purpose.


One of the best ways to do this is to ensure you’re eating frequently throughout the day.

Authored By

Christa Brown, MS, RDN, LD

Christa Brown is the owner of Christa Brown Nutrition and Consultants LLC with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master’s of Science in Nutrition Education and a certification in Gut Health by the Institute of Integrative Nutrition (IIN). Being someone who has struggled with prediabetes, she uses her journey to help make nutrition easy to understand and above all else, relatable for the consumer. You’ll find her quoted in some of the major online magazines including Parade, Women’s Health, Food Network, Everyday Health, Healthline, Fitbit, Livestrong and Well + Good. People describe her as a trailblazing spark-plug full of happy energy and it bleeds into every part of her work. When she’s not working at her ergonomic desk with a yoga ball for a chair, she’s outside pruning a bush, video recording a new recipe, surfing at the beach or begging her husband to go to a new restaurant in the evenings!

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