About a decade ago Dr. Amy Shah was nearly constantly exhausted. As a busy working mom she refused to accept that running on empty was just “life.” Her quest to regain vitality led her to research and to write I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Shah and other experts — a clinical psychologist and a leadership coach — outline simple, natural ways to jumpstart your energy without relying on espresso.
Go for a gut-happy diet
The food you eat and the gut bacteria that process it influence energy. They can support production of energy-related hormones like serotonin or create inflammation that drains you. Shah’s recommendations:
– Eat more nutrient-dense, high-fiber foods: blueberries, avocados, seeds, nuts, leafy greens, cruciferous vegetables and other high-fiber choices support digestion, metabolism and serotonin production.
– Skip sugary, caffeinated drinks: they spike blood sugar and cortisol, raise inflammation and often leave you more tired after the crash.
– Avoid processed meats: ingredients in many processed meats are linked to inflammation and other health risks.
– Favor a plant-forward diet; if you eat meat, choose lean, organic options like hormone-free chicken or grass-fed beef.
Supercharge your circadian rhythm
When your internal clock is in sync, mood, reaction time and cognitive performance improve. To reset or protect yours:
– Get sunlight early in the morning to signal the brain to stop producing melatonin and to wake the body.
– Align eating with daylight hours. Shah notes the gut is designed to work about 12 hours; extending eating late into the night disrupts digestion and sleep.
– Stop eating about three hours before bed and aim for at least a 12-hour break between your last bite one day and your first the next to let your digestive system rest.
Charge your emotional battery
Energy isn’t just physical; mental and emotional recovery matters. Clinical psychologist Enmanuel Mercedes emphasizes daily recovery rather than waiting for weekends. Build small daily practices to replenish yourself:
– De-stress daily with rituals that work for you — journaling, a morning workout, a nightly crossword or another restorative habit. Practicing recovery every day helps reduce anxiety and increases a sense of control.
– Chase delight with a hobby. Leadership coach Karen Walrond says dabbling in hobbies gives a “little shot of exhilaration when you learn something new.” Hobbies can reduce stress, foster social connections, inspire wonder and even support longevity. Treat hobby time as self-care that helps maintain energy.
Putting it together
Boosting energy naturally combines nourishing your body, respecting your circadian rhythm and regularly tending to your emotional needs. Small, consistent changes — better food choices, morning sunlight, alignment of eating times, daily restorative rituals and pleasurable hobbies — can add up to meaningful gains in physical and mental energy.
This story was edited by Malaka Gharib. We’d love to hear from you: voicemail 202-216-9823 or [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, and sign up for the newsletter. Follow @nprlifekit on Instagram.
