About a decade ago, Dr. Amy Shah lived in a state of near-constant exhaustion.
As a working mother of two young children, it was true that she had a hectic routine. But she wasn’t willing to accept the feeling of always “running on fumes” — something her colleagues said was “totally normal” for her age and lifestyle.
“It was disappointing to think that life would just be that,” she says.
Shah’s quest to regain her vitality led her, in 2021, to write *I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life*.
Through her research, she discovered that a packed schedule doesn’t have to mean feeling drained at the end of each day. There are simple and natural ways to recharge your “personal battery” — that don’t require a double dose of *espresso* every morning.
Shah, along with a clinical psychologist and a leadership *coach*, explain how to eliminate daily episodes of fatigue and boost energy levels, both in body and mind.
Adopt a Gut-Friendly Diet
The foods you eat and the gut bacteria that process those foods influence your energy levels, says Shah, a doctor and specialist in immunology and nutrition.
They can both promote the production of hormones that provide energy — like serotonin — and trigger inflammation, which drains energy by redirecting your “fuel” to problem areas instead of fully fueling physical and mental activities.
So, if you want more natural vigor, take good care of your gut, she advises. Here’s how.
Eat More Nutrient- and Fiber-Rich Foods
They can support gut health by improving digestion, speeding up metabolism, and stimulating serotonin production. At the top of this shopping list are fiber-rich foodsSet featured image, like blueberries (*blueberries*), avocados, seeds and nuts, leafy greens, and cruciferous vegetables.
Avoid Sugary and Caffeinated Drinks
They are the “biggest villains” for your energy levels, says Shah. “Your blood sugar spikes and then crashes. Your cortisol rises. Your inflammation levels increase. And all of this happens very quickly.” Many sodas and energy drinks may provide a quick energy boost initially, but they often leave you feeling even more tired and lethargic after the effect wears off, she says.
Avoid Processed Meats
They contain ingredients that have been linked to greater inflammation and other health problems, like cancer and high blood pressure, she says.
Shah’s main recommendation is to adopt a plant-based diet — a regimen she follows personally. However, if you choose to eat meat, she suggests opting for lean and organic options, like hormone-free chicken or grass-fed beef; these may be less harmful to your gut.
Optimize Your Circadian Rhythm
When your body’s internal biological clock is synchronized and functioning harmoniously, good energy — manifested in qualities like improved mood, faster reaction time, and better cognitive performance — arises naturally, says Shah.
So, if you constantly wake up in a bad mood or feel the need to nap at your desk, Shah says it may be time to reset your circadian rhythm. Here’s how:
Expose Yourself to Morning Sunlight
This sends a signal to the brain to stop melatonin production — the hormone that induces sleep — and tells the body it’s time to wake up. “This is one of the simplest ways to boost energy,” says Shah.
Align Your Eating Schedule with Your Biological Clock
Our gut is programmed to function for 12-hour periods, explains Shah. Eating over an excessively long window or having heavy meals at night can compromise your gut’s essential rest.
With that in mind, consider aligning your eating times with your body’s natural circadian rhythm. Eat during daylight hours and then give your digestive system a rest at night. Shah recommends stopping eating three hours before bed, ensuring the body has at least a 12-hour gap between meals to allow the gut to rest and fully digest.
Recharge Your Emotional Battery
Finding new sources of energy isn’t just a physical process; it’s also mental. If you’re seeking more motivation or enthusiasm for your daily life, check out the suggestions below.
Relieve Stress Every Day
Whether drained by parenting decisions, job hunting, health issues, or weariness with the world, many of us need a recharge for our internal battery, says clinical psychologist Enmanuel Mercedes, who works with many parents (often exhausted).
But if you’re waiting until the weekend to relax and recharge, he says it’s time to rethink your stress strategy.
“That’s like practicing a skill only once a month and then wondering: ‘Why am I not improving?’” says Mercedes. “You deal with stress every day; so you need a recovery process every day.”
Incorporate daily activities that serve as mental and emotional “recharges,” he suggests. This could be a morning workout, journaling, or something as simple as doing crosswords at night. Research shows that the right restorative ritual can reduce anxiety and make you feel more in control.
Find Joy Through a Hobby
It may seem counterintuitive to add more activities to your schedule, but dedicating time to a hobby purely for your own pleasure can be invigorating, says Karen Walrond, leadership *coach* and author of *In Defense of Dabbling: The Brilliance of Being a Total Amateur*.
Walrond says her hobbies — which have ranged from scuba diving to ceramics and piano — encourage a routine of “self-care so I can maintain my energy.”
Research has shown that hobbies can help you live longer, reduce stress, foster social connections, and awaken a sense of childlike wonder and delight.
“Pursuing that joy within yourself — that little dose of euphoria from learning something new — is how we live well; it’s how we age well,” says Walrond. “For me, that’s the secret ingredient to life.”
Source: npr.org