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Feeling tired all the time? We’ve all been there, wake up in the morning only to feel that you haven’t slept a wink, dreading getting out of bed and starting the day. As the days pass, sometime you feel like this will never end.

Ive got good news for you! There are plenty of ways to increase your energy throughout the day! Giving you the pep you need to work 8 hours, enjoy family time with loved ones and even get a great workout in! Having energy makes you feel great! Take on the daily challenges that lie in front of you,

The following are 10 ways you can increase your energy throughout the day and fight through “hitting that wall”

1.Don’t skip breakfast.

For some, this is a no brainer, for others, well lets just say not everyone eats the most important meal of the day!

Individuals that eat breakfast not only feel better mentally and physically compared to people who skip breakfast, but they also tend to have a healthier lifestyle and are better at portioning their meals throughout the day.

2.Have a cup of joe. In small doses, (50-100mg) caffeine is a great energy booster, increasing mental alertness and even spiking sexual potency. Now this does not mean to go to your local coffee shop and get a cup of coffee with 3 cream and 2 sugars! There are plenty alternatives such as skim milk and stevia for sweeteners.

3.Choose whole grains. White bread and pasta spike blood sugar and burn away quickly, taking energy as they go. Stick with whole-grain foods, whole wheat breads, oats and brown rice will provide longer-lasting fuel throughout the day.

4.Rethink that last drink. Alcohol prevents your body from entering REM sleep (the most restful sleep phase). So, even if you’re getting plenty of sleep each night, you may not feel fully rested if you’re having a couple wobbly pops before bed.

5.Drink more. Breathing, talking, socializing, even sitting—they all use up the body’s water supply. Once your body becomes dehydrated, your energy levels will dry up as well. Aim to drink 8 cups of water a day which is around 2L per day. Grab yourself a 1L water bottle, fill it up in the AM, and again in the early afternoon.

6.Get your snack on. Your body needs fuel to run and perform at its best. Skip even one meal because you “don’t have time to eat” … (sound familiar?) and your energy will plummet. Try eating 2 snacks in between breakfast, lunch and dinner. Nuts, seeds and fruits are great for this! Very quick and easy to consume and you don’t need a big lunch bag to carry it with you throughout your day.

7.Avoid trans fats. Foods like doughnuts, crackers, and chips raise levels of bad LDL cholesterol in the body. This narrows blood vessels, blocking the flow of oxygenated, energy- rich blood cells throughout the body. So really, in a nutshell, bad food choices leads to low energy levels! Makes sense no?

8.Walk the dog. Instead of eating a bunch of sugary candy or downing red bulls when the 4pm wall hits, take the dog for a quick walk around the block. No dog? No problem…you can walk yourself! Physical activity oxygenates blood cells, helping to refill your body’s fuel tank.

9.Have your blood pressure (BP) checked. Up to 60% of men between 18 and 39 years of age may have high blood pressure, a prime source of fatigue.

10.Just lose it. Whether you’re packing an extra 5 pounds or 50, the further you go over your ideal weight, the worse you feel about yourself ultimately leading to less energy. This is a huge mental barrier for individuals, the more weight you tend the gain, the more discouraged you become in trying to loose the weight. So loose it before its to late!


There are many different approaches to increase energy throughout the day. The main focus is to start implementing these into your daily activities. Don’t overwhelm yourself, start by using 2 or 3 of the above list. Remember to assess how these are working for you. Become in tune with your body, take care of it and your body will take care of you!