Increasing energy production is one of the top requests I get as a nutrition coach, falling second only to weight loss. Our lives have become more luxurious and comfortable than ever before, yet so many of us struggle to get out of bed each morning. What can you do about it? Narrowing down someone’s reason for low energy can be tough, but we will cover the most common manifestations.

1. Elimination Diet:

Eliminate gluten, dairy, and eggs. Not forever, but for at least 4 weeks. These are the top 3 offenders for becoming an IgG food sensitivity (Immunoglobulin G (IgG) is a type of antibody), and can quickly zap your energy. After 4 weeks reintroduce first thing in the morning, on an empty stomach, and observe how it makes you feel. If you feel no different you can assume that the food is OK for you to have. If you get a runny nose, fatigue, bloating, gas, or abdominal pain, eliminate that food from your diet. Other common food sensitivities are: corn, soy, casein, citrus, etc., but it’s possible to form a food sensitivity to anything.

2. Reduce Use of Stimulants:

Overuse of stimulants can ironically kill your energy. Taper back slowly to avoid withdrawal symptoms, and watch your energy increase dramatically. You don’t have to eliminate all caffeine forever, but it could be helpful to switch to green tea, and enjoy it mid morning instead of first thing in the morning.

3. Chlorella Supplement:

Take a chlorella supplement to help pull any lingering heavy metals. A build up of heavy metals can definitely impact your energy levels, draining you. Take chlorella for up to 3 months max, and see if it makes a difference for you.

4. Adrenal Support:

Sometimes if you have been chronically stressed for a long time, then you might need additional support. Ashwagandha is one of the best to try. Take on an empty stomach, twice daily, for optimal results. Do not use adrenal herb support for longer than 3 months, and consult with your doctor before starting. Many herbs can negatively interact with pharmaceutical medications.

5. Exercise:

Exercise 3-5x a week, at a moderate intensity. Sometimes I get clients who overdo it, running vigorously 6x a week, or doing CrossFit 4-5x a week. Not everyone can handle that kind of intensity. To test it out, I pull all intense exercise for a week, and focus on going for walks instead. Do you feel better? Are you sleeping better? Is your mood better? Is your appetite better? A lot of people don’t realize how poorly certain exercise routines are making them feel until they take a break from it. If you don’t exercise at all, however, finding some kind of exercise routine that you could enjoy long term would be a good idea. Our bodies were made to move!

6. Water:

An easy way to boost energy is to increase your water consumption. Start with 33mL/kg of body weight, and increase until your pee turns a light yellow colour. Sometimes we need a lot more than the recommendation depending on the weather, humidity of your environment, rate of sweat, and exercise habits.

7. High quality sleep:

Finally, analyze your sleep habits. Do you have a regular sleep/wake cycle? Do you have trouble falling asleep? Do you have trouble staying asleep? Do you feel rested when you wake up each morning? No supplement in the world can make up a lack of quality sleep. Prioritize your sleep, and watch your energy throughout the day soar.

These are the top most effective ways to boost someone's energy throughout the day. Keep in mind that we are all unique, and your specific causation of low energy might not be covered by this list. Regardless, it’s a good place to start!