5 Best Ways To Boost Your Energy Levels, Physically & Mentally for 2024

Have More ENERGY & Better MEMORY

When I was younger, I had a ton of energy. I didn’t need much sleep and I got so much done during the day: school, work, gym, and social life.

With all of that extra energy, I was more motivated and just a lot happier.

Unfortunately, the older we get, the more tired we typically become – physically AND mentally.

Or, we’re just not as motivated or driven, like we used to be.

Which is just horrible because when you have lots of energy, both physical and mental energy, you enjoy so much more of life.

You live life with a lot more passion.

You get more work done, you can exercise more, you’re more social, and you’re just happier. You feel younger.

However, when you feel drained, you don’t want to do anything… other than just veg out and watch TV.

Heck, you can’t even enjoy the weekends or vacation time if you’re tired and dragging the entire time and all you want to do is just sleep.

Part of it is due to aging and the negative changes in your hormones, brain chemicals, and neurotransmitters.

However, the good news is that all of this can be reversed and greatly improved and that’s what I’ll reveal today – 5 clinically proven ways to naturally boost your energy levels – physically and mentally.

#5 is probably one of the most important ways and one that nobody ever even thinks about.

So make sure you read until the end because I’ll also reveal a simple and proven formula for instantly increasing your energy levels within minutes naturally, and it’ll last you most of the entire day.

Eat Better

As with everything, diet and exercise matter. So, let’s start with your diet.

Your body gets long-term energy from NUTRIENTS, not calories.

Thus, if you eat healthy, nutrient-dense natural, organic foods – such as live vegetables, fruits, healthy fats, proteins, and carbohydrates, your cells have fuel for the entire day.

Produce boost energy

But if you eat processed foods that are high in sugar and unhealthy fats, junky protein and carbs that shoot up your blood sugar, you’ll constantly be having energy drops – physically, mentally, and emotionally.

Lastly, if you’re trying to lose weight and you reduce your calories too much, too quickly, you’ll also be tired and run down all the time.

I’m sure you already know all of this, but most people aren’t doing it and I hope this is a reminder to eat better, nutrient-dense, natural foods.

Move More

As the saying goes, “a body in motion, stays in motion”. And “motion creates emotion”.

Instead of trying to pump yourself up mentally to get energized, do it physically by moving more.

Unfortunately, most of us are sitting around all day long. So, your body gets lethargic and tired.

So to get out of this rut, I suggest you take multiple walks during the day or do something to move more. Maybe go up a flight of stairs and come back down a few times during the day.

Walk energy

Exercise and movement create and enhance positive hormones, chemicals, and neurotransmitters, which wake up your body and mind.

I take a 10-15 min walk after 3 of my daily meals. I get energized and it helps me digest the food better.2

If you’re sitting around all day at work or whatever, make sure you get up and move at least every 90 minutes. Preferably every hour. You’ll have more energy and you’ll be a lot more productive.

Lastly, you really should exercise daily and the best time to do it is first thing in the morning, since the positive hormonal and chemical changes last most of the day and energize your entire day.

However, if mornings don’t work well for you, then do it whenever you can. Maybe at your lunch break or after work. Even a 20 min workout – cardio and/or weights, will improve your hormones and also allow you to get deeper and better sleep.


The next thing you MUST do is get better, deeper sleep. And for most people, also just sleeping more.

Unfortunately, most of these days we just don’t sleep enough. We work more, we have more stress, and there’s a lot more “stuff” that keeps us late at night – such as electronic devices.

Now, we all know we need to sleep more, but sleeping BETTER and more DEEPLY should be your priority.


It helps reboot your system and improve all of your hormones while minimizing stress hormones.

I’ll be doing an entire article series about getting deeper, better sleep.

However, do your best to:

  • Go to bed earlier, preferably by 10 pm, to work with your body’s natural circadian and hormonal pathways. It also allows you a deeper sleep.
  • Turn off electronic devices an hour before bed. Or at the very least, dim the lights around the house and on your electronic devices. The bright, blue light keeps you up and prevents deeper, REM sleep.

Stay Hydrated

Most people don’t realize how valuable water is and thus, most people walk around dehydrated throughout the day and is a big cause of fatigue and brain fog.

Which brings up the next way to increase your energy levels and that’s by staying hydrated and drinking a lot more water.

In fact, I get up every 60-90 minutes and move around and typically go drink a couple of cups of water as well.


Depending on your age and muscle mass, your body is made up of 55-75% water.1 The younger you are, the more water your body holds due to better hormones. And the more muscle you have, the more water your body holds.

Dehydration can affect your brain function, mood, and energy levels.3

If you exercise, dehydration also decreases strength, stamina, and endurance.

During the day, you lose water through urine, sweat, and even breathing. So in order to stay hydrated, you need to drink enough water to compensate for this loss.

You also have to decrease or eliminate things that cause dehydration such as anything with caffeine which causes a diuretic effect – this means you need to reduce or eliminate coffee, energy drinks, soda, etc.

This includes alcohol too.

Thus, you need to drink even MORE water if you don’t want to eliminate caffeine or alcohol.

So, drink more water, especially when you’re thirsty. Unfortunately, most people don’t pay attention to thirst. And if they do, they’ll have a couple of sips of water and think that’s all they need.

I suggest you drink half your body weight in oz. So, if you weigh 150 lbs, drink 75 oz. That’s about 9 cups of water.

And if that’s too much, at the very least just do your best to add in at least 1 or 2 extra cups daily.

Reduce Stress & Negative People

Lastly, I want to talk about one of the biggest energy drains in your life – stress and negativity, especially people.

Stress causes many negative effects in the body… one of them being that it just sucks your energy levels – physically, emotionally and mentally.

Now, I’m not going to talk about all the typical things that cause stress — work, money, etc.

Instead, I’m going to discuss one of the biggest causes of “hidden” stress and that’s interacting with negative people or being consumed with negative thoughts and emotions.


And you know who I’m talking about.

People who are never happy and always complain about everything.

People who are judgmental and critical.

People who always focus on what they do NOT have, instead of appreciating what they DO have.

People who are always blaming everything and everyone else in life, instead of taking responsibility.

We all know these people just drain the life out of you and suck out your energy. Right?…

Guess what, if YOU do these things, you are also draining YOURSELF!

Be mindful of this and these people.

Interact with them less!

And if YOU are negative, then you need to practice being grateful and appreciative,… because trust me, life can always be worse!

Spend your time with positive people and do positive things that make you happy and energize you.

Remember, people or situations are either taking from you or giving to you. Do more things that will bring you UP and FILL you up, rather than drain you.


When you have more energy, you can do more and enjoy more of life.

When you have energy, you feel, act, and even look younger.

When you have energy, you can deal with stress much better and you’re happier.

And one of my favorite ways to increase my energy levels can be found here.

It’s a simple and clinically proven formula that will instantly increase your energy levels physically and emotionally, while also improving your memory and cognition.

Plus, it has dramatic anti-aging benefits.

And the best part is that it works for young and old, men, and women.

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  2. https://www.ncbi.nlm.nih.gov/pubmed/3820066
  3. https://www.ncbi.nlm.nih.gov/pubmed/21736786
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