About ten years ago Dr. Amy Shah found herself nearly constantly exhausted. As a busy working mother she refused to accept being perpetually run down and investigated how to regain steady energy. Her research became the book I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Shah and two collaborators — a clinical psychologist and a leadership coach — outline practical, mostly natural strategies to lift energy without leaning on endless espresso.
Feed your gut for energy
What you eat and the microbes that live in your gut affect hormones, inflammation and overall vitality. Small dietary shifts can help maintain steady energy:
– Favor nutrient-dense, high-fiber plant foods such as blueberries, avocados, seeds, nuts, leafy greens and cruciferous vegetables to support digestion, metabolism and mood-regulating hormones like serotonin.
– Cut back on sugary and heavily caffeinated beverages. They create rapid blood-sugar peaks and crashes and elevate stress hormones, often leaving you more tired after the short boost.
– Avoid processed meats, which are associated with inflammation and other health risks.
– Aim for a plant-forward approach. If you include animal proteins, choose lean, sustainably raised options such as hormone-free chicken or grass-fed beef.
Reset and protect your circadian rhythm
A well-timed internal clock improves mood, reaction time and cognitive performance. Ways to strengthen your circadian rhythm include:
– Get sunlight soon after waking to signal your brain that it’s daytime and suppress melatonin production.
– Time your meals to daylight hours. The digestive system functions best with a regular daytime window; late-night eating can disrupt digestion and sleep.
– Stop eating roughly three hours before bed and try to leave about 12 hours between your last bite one day and your first the next, so your gut and metabolism can rest.
Recharge your emotional battery
Energy is physical and emotional. Daily recovery beats waiting for the weekend. Clinical psychologist Enmanuel Mercedes recommends building short rituals that restore you every day:
– Practice a brief de-stressing habit that fits you — journaling, a short morning workout, meditation, a nightly crossword or another calming ritual. Consistent small rituals lower anxiety and increase a sense of control.
– Pursue hobbies and moments of delight. Leadership coach Karen Walrond notes that learning or dabbling in something new provides quick bursts of exhilaration. Hobbies reduce stress, cultivate social ties, inspire curiosity and support long-term well-being. Treat hobby time as vital self-care.
Bringing it together
Improving energy naturally combines nourishing food, respecting your sleep-wake rhythm and tending to emotional recovery. Small, consistent changes — choosing whole foods, catching morning light, aligning meal timing, practicing brief daily recovery rituals and making room for enjoyable activities — add up to meaningful improvements in both physical and mental energy.
This piece was edited by Malaka Gharib. For more from Life Kit, listen on Apple Podcasts or Spotify and follow @nprlifekit.