10 Tips to Sustain Your Energy All Day Long
9 min read

10 Tips to Sustain Your Energy All Day Long

Diet & Nutrition Exercise Product_clean-lean-protein Supplements

If you lack energy in today’s fast-paced world, you are far from alone. Feeling tired is a common problem which many people struggle with. Possible reasons are as diverse as poor sleep, nutrient deficiencies, work responsibilities, childcare, smoking, lack of exercise, and excessive alcohol consumption.1 It is important to search for answers to identify the underlying reasons for your sluggishness, so you don’t have to miss out on important opportunities as well as good health and well-being in your life. There are many ways to boost your energy and help you feel energised all day long.

1. Protein for Lasting Energy

As you launch your search for solutions for your lack of energy, keep in mind that protein-based foods provide the body with the necessary building blocks to repair and build tissue. Proteins like Nuzest’s Clean Lean Protein, along with healthy fats, feature glycemic indexes so low that they are often at or close to zero.2 Protein works to help you maintain consistent blood sugar and energy levels, providing your body with readily available energy when you need it without causing a quick spike-and-dip in your insulin levels that lead to energy crashes.

2. Exercise for Energy

Harvard Healthbeat states that exercise nearly guarantees a good night’s sleep, providing your cells with more energy to burn while easily and readily circulating oxygen.3 Exercise also stimulates the release of stress hormones epinephrine and norepinephrine into your body in moderate amounts to help you feel more energised. Start with a brisk walk, gentle yoga, or bicycling earlier in the day.

3. Reduce Stress

Many people burn the candle at both ends and at odd places in the middle these days, therefore, it is not uncommon for people to feel stressed, anxious, and overwhelmed. Prolonged feelings of stress can make it difficult to concentrate, as you experience racing thoughts that are challenging to turn off. Ultimately, such stress levels can take their toll on your physical and mental health, leaving you lacking energy and feeling extremely tired throughout the day.4

Take a closer look at areas of your life that cause you to feel stress to see how you can manage them more effectively. Minimising work and lifestyle stress factors could help you increase your energy levels. Take time for yourself to relax by listening to your favourite music, reading beloved author’s works, practicing meditation, or walking. If none of these strategies work, you may need to seek psychological and medical support.

4. Hydration

When your body is low on fluids, one of the first signs is a fatigued feeling. Water makes up a majority of your body weight and is involved in several key functions, such as regulating body temperature and flushing waste from your body. Adequate consumption of water is vital for keeping your energy levels elevated throughout the day.5 The body loses water through sweat and urine during the day, so it is important that you replace those fluids by drinking any time that you feel thirsty. On days that it is hot or you are especially active, make a conscious effort to drink more than usual.

5. Soak in the Sunshine

Getting out into the sunshine can do more than just boost your mood, which is great in itself. It can also be good for your physical and mental health. The burst of vitamin D alone enhances your mood while also boosting good bone health, which keeps you healthy and ready for energy-boosting exercise.

6. Reduce Blue Light at Night

In spite of its environmentally friendly factor, blue light has a dark side, according to The Harvard Health Letter.6 The blue wavelengths in blue light are beneficial during the day, specifically because they are good at boosting attention, reaction times, and mood. People already experience higher levels of blue light with prolonged exposure to various electronic devices with screens.

A few ways to battle the proliferation of blue lights is to use dim red lights as night lights, avoid looking at bright screens for a few hours before bed and expose yourself to bright light during the day.

7. Start the Day with Breakfast

Some people choose to skip breakfast, thinking that it is better and more natural for them. However, if you struggle to achieve and maintain necessary energy levels, it is worth experimenting with breakfast to see if you discover any improvements.

People who eat breakfast each morning report less stress and fatigue than those who skip this meal. Try eating high-fibre foods, such as hot oatmeal, which tends to stick with you longer than pastries and sweets.

8. Limit Alcohol Consumption

Alcohol acts as a sedative and can even work as a depressant. Depending on factors such as your diet and water consumption, the effects of alcohol may last overnight and into your workday. Further, regular drinking at night can interrupt healthy sleep patterns, making you feel tired, day in and day out.

If you want to enjoy an occasional drink, do so within the recommended guidelines and avoid doing so close to your bedtime. The standard guidelines recommend either one 12-ounce serving of beer or one five-ounce serving of wine per day for women and two per day for men.7

9. Discuss Stress Reduction with Your Employer

Based on a survey of the American Psychological Association (APA), Concordia University reports that 60 percent of people in the U.S. consider their job a significant source of stress.8 Long hours, low morale, poor management style, and generally unhealthy work environments can sap your energy. If any of these factors are depleting your energy and causing stress, you may want to discuss with your employer to help facilitate positive solutions to help you avoid burnout and fatigue.

A Stanford study has shown that overworking employees leads to decreased output in a case showing that a more commonly practiced modern 60-hour workweek would be less than two-thirds of the productivity of what it was when 40-hour workweeks were more common.9

Many employers are recognising this growing problem and working to establish schedules that create work-life balance, taking into account employees’ personal demands and responsibilities, including getting enough rest and physical activity.

10. Drink Caffeine with Caution

From early in the day until about 2 pm, caffeine can work to your energy level advantage. Enjoying a cup in the morning can help sharpen your mind. However, overdoing it can keep you awake at night and undermine your efforts.10

While these 10 tips for energy can help you increase your energy levels, it is essential that you take a closer look at your diet to make sure you are getting plenty of healthy protein, like Clean Lean Protein from Nuzest.

However, if your diet is not the cause, you may be suffering from an illness or disorder that zaps your body’s energy. If this is the case, make sure to see your GP, who can help monitor your overall health and catch a lurking problem. If you detect a prolonged and impenetrable dip in energy far ahead of your regular visit, call and schedule an appointment to make sure everything is running smoothly.


  1. https://www.healthline.com/health/fatigue#causes
  2. https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
  3. https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
  4. https://www.healthline.com/nutrition/how-to-boost-energy#section2
  5. https://www.healthline.com/health/food-nutrition/why-is-water-important
  6. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
  7. https://www.healthline.com/nutrition/how-to-boost-energy#section5
  8. https://online.csp.edu/blog/business/understanding-work-stress
  9. https://cs.stanford.edu/people/eroberts/cs201/projects/crunchmode/econ-hours-productivity.html
  10. https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally