6 Natural Energy Boosters: Foods + Supplements + Lifestyle Changes

August 6, 2022

If you're anything like my friends, family, patients, and even me, you have a lot on your plate. And it can be so draining! So, if you're looking for some natural energy boosters, this is one article you’ll want to read.

Ready to get all my tips on ways to increase your energy naturally so you can feel and perform your best? Let’s dive right in and discuss my top six natural energy boosters.


Natural energy boosters - Dr. Pingel

6 Effective Natural Energy Boosters

Here are six of the most effective natural energy boosters. Give them a try and watch your energy soar to new heights!


Natural energy boosters - Dr. Pingel

1. Eat a nutritious breakfast.

It’s pretty common when we’re under stress that we don’t pay as much attention to what—and when—we’re eating. For example, have you ever been so busy in the morning that you’ve run out of time to eat breakfast or been so consumed with work that you forgot to eat lunch?

Those are common examples of chronic stress and the resulting adrenal fatigue—a major energy zapper!

One of the best things you can do if you’re looking to start implementing natural energy boosters is to begin eating breakfast in the morning.

Here’s why: Studies have shown that people who regularly eat breakfast tend to stay more satisfied throughout the day and have up to 60 percent higher levels of energy-supporting iron, B vitamins, and vitamin D than those who don’t regularly eat breakfast. [1]

But there’s more. According to a 2011 study confirmed that the type of breakfasts you eat have a direct impact on your energy levels. Breakfasts consisting of lower amounts of carbs and higher amounts of protein were found to be associated with higher self-reported energy levels! [2]

Personally, I love to incorporate natural energy boosters in the forms of whole foods in my breakfasts. It’s pretty common for me to eat eggs with a healthy fat source, such as avocado, and a side of low-sugar berries.

If you’re cravings something sweeter, though, you may want to opt for these Super Delicious Breakfast Cookies, which are packed with protein in the form of chia seeds, flax seeds, pumpkin seeds, and almond butter! The best part? You can make them ahead of time to just grab and go on busy, hectic mornings!


Natural energy boosters - Dr. Pingel

2. Cut the caffeine.

While many of us rely on our morning cup of joe to get going, it’s actually quite counter-productive.

Because coffee contains caffeine, it often causes the body to increase cortisol production and can even cause anxiety if consumed in higher volumes.

The high volume of caffeine in energy drinks can lead to cardiovascular risks such as an irregular heartbeat or even cardiac arrest. [3]

Need an alternative? In terms of natural energy boosters in the form of beverages, green tea contains a much lower amount of caffeine than coffee and black tea. And it also contains many antioxidants and properties that help prevent the crash we often encounter after the caffeine wears off from our coffee beverages.

Plus, green tea is known to provide several health benefits, including helping to lower blood pressure, possibly helping to prevent cancer, and helping to boost the immune system, among others. [4]


Natural energy boosters - Dr. Pingel

3. Manage your stress.

While it may seem like the adrenaline rush of stress gives you an energy boost, over time you’ll find that constant adrenaline takes a toll. Chronic stress can wear you out and leave you feeling exhausted and depleted, not to mention at greater risk of further health problems.

Most people who are under chronic stress report that they crash after lunch and then find themselves wide awake in the middle of the night, which hinders their energy the next day. As a result, finding ways to reduce stress is key to increasing your energy levels.

Taking time to yourself, whether it’s in the form of a walk, meditation, or curling up with a good book can be a great way to relieve some of the stress you encounter each day. Find what works best for you to have a little down time and then make sure to take a few minutes each day to incorporate that into your routine.


Natural energy boosters - Dr. Pingel

4. Stay active.

Getting some exercise each day not only helps improve your health and wellbeing, but it’s also one of the top natural energy boosters I recommend. [5] Simply taking a 10-minute walk will help to get your blood moving, which helps to circulate oxygen throughout your body and improve your energy level.

If you start to feel the effects of the mid-day slump, skip the standard afternoon latte and try doing some brisk walking around the block instead. Need a concrete plan? Check out my Walking for Weight Loss e-book, which isn’t just for people who want to lose weight! The protocol is based on reducing stress and cortisol levels, making it a perfect guide as you’re starting out.


Natural energy boosters - Dr. Pingel

5. Supplement.

As I mentioned above, consuming energy drinks can disrupt sleep patterns, leading to further fatigue and lower energy levels. Instead of turning to these sugar-filled drinks, consider these natural energy boosters: supplements!

The best supplements to boost your energy? Adaptogenic herbs such as ashwagandha, rhodiola, and schisandra berry.

So, how effective are they? According to one animal study, taking an extract of ashwagandha root restored energy levels in mice who had disease-related diminished levels of energy. [6]

Meanwhile, another study found that taking rhodiola twice daily and saw a significant reduction in fatigue. [7]

If you’re looking to take advantage of these herbs, the easiest way to do so is in supplement form. Personally, I use Total Energy to help support my body’s stress response and provide the power of these three incredible adaptogens and keep myself feeling energized throughout the day.


Natural energy boosters - Dr. Pingel

6. Take a power nap.

When it comes to natural energy boosters, this one is a trick tip, but worth mentioning. When you feel exhausted, an afternoon nap can sound like a great idea. But here’s the problem: If you have trouble rising, resting too long during the day or napping too frequently can set you up for insomnia and further exhaustion. [8]

So, if you’re feeling run down and think a quick power nap will help, just make sure to set a timer or alarm for 20 minutes. Any longer will disrupt your sleeping patterns and set you up for exhaustion the following day. [9]

Key Takeaways

  • Getting through the days can be tough when you’re running on empty. But that doesn’t mean you have to turn to high-sugar, caffeinated beverages.
  • Instead, check out my top six natural energy boosters: eating a nutritious breakfast, losing the caffeine, managing your stress, staying active, supplementing with adaptogens, and taking a power nap.
  • If you’re looking for more ways to both avoid energy-drainers and boost your energy, check out this article for more info.
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