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How to Get More Energy with These 4 Science-Backed Strategies

January 13, 2023

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Getting ahead is tough if you constantly feel mentally and physically drained. 

We’ve all been there. The workday isn’t even over, but you’re barely able to keep your eyes open. No matter how much coffee you drink, you just feel entirely out of it. When you get home from work, you can’t bring yourself to workout, eat healthy foods, or do anything productive. All you want to do is kick back and watch TV.

The good news is you don’t have to live like this! There are proven strategies to help you get more energy, and we are here to help you take advantage of them. Stop dozing off and procrastinating every day. It’s time to wake up and man up!

4 Ways to Get More Energy

1. Improve Your Diet

Selection of healthy fruits, vegetables, and fish on slate countertop

The connection between diet and physical and mental health cannot be overstated. How can you expect your body to run properly if you aren’t giving it the right fuel? 

Adopting and sticking to a nutritious and balanced diet can significantly improve your low energy level. Not only does this mean adding whole, healthy foods to your diet, it means cutting out processed, sugar-filled foods that are known to negatively affect energy levels and your short-term and long-term health.

Processed foods tend to be high in added sugars. While sugar can give you a temporary burst of energy, the inevitable sugar crash could be part of why you feel so drained during the day. 

To get more sustainable energy, eat foods with a low glycemic index, like whole grains, high-fiber veggies, nuts, lean meats, and healthy oils, like olive oil. Your body’s digestive system will burn these foods slower, so you experience more sustainable energy.

To fine-tune your diet for more energy, consider the following:

  • Reduce sugar consumption and refined carbohydrates (soda, junk food, sugar-filled Starbucks drinks, etc.)
  • Drop fast-food
  • Drink more water (staying hydrated is critical for mental alertness and sustaining high energy levels). Harvard’s Medical School published this guide to Fighting Fatigue with Fluids.
  • Eat more vegetables, especially leafy greens
  • Limit alcohol
  • Avoid skipping meals
  • Focus on adding unrefined carbohydrates, clean sources of protein, and healthy fats

If you are interested in finding ways to get more energy by improving your diet, we recommend looking at this informative guide published by the Harvard Medical School – Eating to Boost Energy

2. Get More (High-Quality) Sleep

Man sleeping peacefully in bed with white bedding

It may sound obvious, but sleep quality is so important. If you have lower energy levels throughout the day and are looking for a scientifically proven energy booster, try getting more sleep! 

Medical professionals and sleep experts agree that most adult males need about 8 hours of sleep per night. That doesn’t mean lying in bed for 8 hours tossing and turning or staring at your phone; it means eight hours of high-quality sleep.

A lack of sleep can seriously drain your energy levels to the point that you feel lethargic, unmotivated, and irritable. On the other hand, getting adequate sleep will help you maintain the energy and drive you need to tackle the day.

Increasing the amount of sleep you get and improving the quality of that sleep should be a major goal if you feel tired throughout the day. Make sure you go to bed early enough to allow for at least eight hours of sleep. We recommend reading How to Fix My Sleep Schedule if you’re looking for ways to improve sleep duration and quality.

You must also eliminate sleep inhibitors, such as staring at a screen before bed. The light waves generated by these screens can disrupt your circadian rhythm and delay your body’s natural production of melatonin, a natural hormone your body produces to control your sleep and wake cycle.

If you still have trouble falling and staying asleep, we recommend trying the Lights Out Nighttime Sleep Aid, a natural supplement blend that can help you fall asleep harder, sleep longer, and recharge quicker! 

3. Reduce Your Stress Levels

Stressed man reading documents while holding head and grimacing

We know what you’re thinking. “That’s easier said than done!” But controlling the stress you experience is one of the most effective ways to get more energy throughout the day.

Stress can take an enormous emotional toll on your mind and body, which is why chronic tiredness and fatigue are considered among men's most recognizable symptoms of stress. To learn more about the link between stress and physical exhaustion, read this informative guide from the Mayo Clinic – Emotional Exhaustion

One of the reasons why so many men experience chronic stress is the feeling of helplessness. If you feel like you can’t improve your situation, you will carry stress with you. Whether it’s school, work, finances, your health, family, sudden life changes, your relationship, or any other cause, identifying that trigger and mapping out ways to tackle it will help you feel better.

You can also consider therapy if you still feel stressed to the point that it affects your mental health, impacts your daily life, and prevents you from being the best version of yourself. Regular exercise, meditation, and even talking things out with friends over a beer can also help.

4. Consider Supplements and Nootropics

If you want to optimize your energy level and tackle life without relying on endless cups of coffee, consider adding energizing supplements and nootropics to your daily routine.

The best options contain natural ingredients packed with the vitamins and minerals your mind and body need to be at their best.

If you’re ready to keep the flame burning all day and night, All Night Energy Booster is an excellent daily supplement available in convenient capsules. It can reduce tiredness, improve stress tolerance, and boost your low energy levels so that you can tackle each day.


Top Gun Daily Nootropic is another outstanding option for those sick and tired of letting mental fog, stress, and fatigue get in their way. Each capsule contains scientifically-studied ingredients to help maximize cognitive abilities, reduce stress, improve memory, and boost mental alertness.

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