10 Tips To Boost Your Energy Without Relying on Caffeine
Written by Jessica Kettell, Board-Certified Psychiatric Mental Health Nurse Practitioner (PMHNP-BC).
Disclaimer: While I love sharing freely about my experience with my own and my clients’ mental health and health, this content is for information purposes only and should not be used as diagnosis or in place of seeing a licensed mental health or healthcare professional. Before starting new supplements or protocols, you should talk with a professional, especially if you take other medicines or have existing health conditions.
We've ALL been there: it's mid-afternoon, and BAM! The inevitable slump hits. Your mind's foggy, your eyelids are heavy, and you're desperate for a pick-me-up. So what do you do? Reach for that cup of coffee or energy drink?
Here's the thing: we don't HAVE to rely on caffeine to boost our energy.
I've been on this journey myself, exploring how our daily habits, lifestyle choices, and even our mindset can HUGELY impact our energy levels. And let me tell you, it's been eye-opening. I'm super excited to share with you some scientifically backed, holistic strategies that have personally helped me (and tons of others) feel more energized throughout the day.
The Effects of Caffeine
Okay, let's talk CAFFEINE!
Caffeine is a natural stimulant that boosts our alertness and helps us power through sluggish moments. But what's actually happening in our bodies when we consume it?
Here's what you need to know:
Caffeine is a central nervous system stimulant
It blocks a neurotransmitter called adenosine, which normally promotes sleep and relaxation
When adenosine is blocked, our neurons fire more actively
Other neurotransmitters like dopamine are released, enhancing energy and alertness
Short-term effects include improved mood and a temporarily increased metabolic rate
All this sounds okay in the short term. But the LONG-TERM side-effects are where it gets tricky:
Your body can develop tolerance, requiring larger amounts for the same effect
Dependence can occur, meaning you need caffeine just to function normally
Regular consumption, especially later in the day, can impact sleep quality, leading to fatigue
High amounts can cause anxiety and elevate heart rate and blood pressure
So, is caffeine good or bad? The answer isn't black and white.
The key is MODERATION. Understanding your own caffeine tolerance and adjusting your intake accordingly is crucial. It’s also recommended to delay your caffeine intake to 90-120 minutes after waking to avoid the afternoon crash.
There are a ton of ways to boost energy without caffeine. In the next section, I’m sharing my favorite effective alternatives that can help you stay energized throughout the day, in a sustainable way that you can still enjoy.
Boosting Energy From a Holistic Perspective
Increasing energy is a WHOLE-BODY experience. It's not just physical — it's mental, emotional, and even spiritual. Everything from what's on your plate to what's on your mind plays a role in how energized (or burnt out) you feel.
It's all about taking a step back and seeing the bigger picture. We need to consider ALL the factors that contribute to our energy levels and then focus on small, doable changes that add up over time.
Some of the reasons you might be feeling low on energy include:
Poor sleep quality and quantity which could include not getting enough sleep, having a sleep disorder, or following an irregular sleep schedule that affects your internal clock.
A diet high in sugary and processed foods without essential nutrients can cause energy spikes, crashes, and fatigue.
Even slight dehydration can affect your energy levels and your cognitive function.
A sedentary lifestyle with no physical activity leads to lethargy and energy slumps.
Chronic stress can drain your energy and lead to burnout, as can mental health conditions like depression.
Medical conditions that can contribute to fatigue include hypothyroidism, chronic fatigue syndrome, and other chronic illnesses like diabetes.
Environmental factors like insufficient exposure to natural light can negatively affect your circadian rhythm and energy levels.
6 Ways To Boost Energy Without Caffeine
Boosting your energy without caffeine isn’t just about taking supplements. It's SO much more than that. Below are the top six things to do to make a BIG difference.
1. Prioritize Sleep
If you do nothing else, make sure you’re sleeping long enough and WELL enough. Without proper sleep, you’ll constantly be taking one step forward and two steps back.
How to optimize your sleep for maximum energy:
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Keep your bedroom dark, quiet, and cool. Think about using blackout curtains or a white noise machine.
Have a relaxing pre-sleep routine. This could include reading, gentle stretching, or meditation.
Try to avoid screens for at least an hour before bed. The blue light from devices can interfere with your sleep hormones. If you can’t kick your screen-viewing habit at night, wear blue light blocking glasses before bed. I wear Ra Optics blue blockers starting at sunset every night, and it makes a HUGE difference. (Save with Code WholisticJess)
Sleep needs vary from person to person, but most adults need 7-9 hours per night. Something I always tell my clients is: Sleep is NOT a luxury. It’s a NECESSITY.
2. Get Moving
Andrew Huberman is a neuroscientist at Stanford University, and his research offers some FASCINATING insights into how movement impacts our energy levels and overall well-being.
Some of the key points he makes about exercise and energy levels include:
Physical activity stimulates neurochemicals like dopamine and serotonin, which are needed for energy and mood regulation. These chemicals can boost mood, reduce fatigue, and promote overall well-being.
Regular exercise can enhance neuroplasticity. That’s your brain’s ability to adapt and reorganize itself. The improvement in brain function can then increase your energy levels and cognitive performance.
Aerobic exercises that increase your heart rate can enhance oxygen delivery and blood flow to the brain and muscles, raising energy levels.
High-intensity interval training, or HIIT, is an exercise that focuses on intense but short bursts of activity followed by a brief rest period. This can stimulate the release of energy-boosting hormones. However, if you are a female dealing with anxiety, I would not recommend this kind of workout for you since it could drive your stress level even higher.
Huberman emphasizes that regular, moderate exercise tends to be more beneficial for maintaining energy than sporadic but more intense workouts. Start a routine for yourself and it can lead to long-term improvements in energy levels!
3. Soak up Some Morning Sunlight
Let's talk about a simple yet powerful way to boost your energy without reaching for that extra cup of coffee: morning sunlight exposure.
When you expose yourself to natural light early in the day, you're essentially telling your body that it’s time to get up and get moving, like setting your internal clock to sync up with the world around you.
Here’s what morning sunlight does for your energy levels:
It puts the brakes on melatonin (that's your sleepy hormone). Less melatonin means you'll feel more awake and ready to tackle the day.
It gives you a serotonin boost. Think of serotonin as your body's natural mood lifter. More serotonin equals more energy and a general feeling of wellbeing.
It helps keep your cortisol in check. Cortisol is your stress hormone, and when it's regulated, you've got steady energy all day long.
It's your personal vitamin D factory. Getting enough vitamin D can help fight off fatigue.
It sets you up for better sleep later. I know it sounds counterintuitive, but morning light exposure actually improves your sleep quality at night.
More from Huberman … Quite a bit of science supports the idea that morning light increases energy levels. The photoreceptors in your eyes detect sunlight and send signals to the area of your brain controlling circadian rhythms. The interaction regulates the timing of sleep and wakefulness.
Want to give it a try? Aim for about 10-15 minutes of outdoor time soon after you wake up. You could have your breakfast on the patio, take a quick walk around the block, or even just stand outside and stretch for a bit. Even on those cloudy days, try to get that light exposure. Your energy levels will thank you in the long run.
Finally, for those of you who are thinking, “But where I live gets SO LITTLE sunshine in the winter….” I do recommend purchasing a SAD lamp to boost your Vitamin D levels when natural sunlight is in short supply.
4. Hydrate Smartly
When I say hydration, I DON’T just mean drinking more water. I’m talking about SMART hydration. Here’s what I mean:
Invest in a good water filter. Your water source matters. Many water treatment plants struggle to remove heavy metals, microplastics, and even traces of pharmaceuticals. Investing in a good water filter prevents your body from becoming the filter for these contaminants. After filtering, consider adding back some minerals to your water for that extra health boost, especially a good balance of potassium, magnesium, and sodium. (Personally, I recommend any of these mineral powders!)
Consider molecular hydrogen infused water. I personally use the Echo Go+ Hydrogen Water Bottle. Hydrogen water has some impressive antioxidant properties. It can help reduce inflammation and support overall wellness by neutralizing free radicals, essentially giving your cells a little health boost.
Now, let's break down how much water you should actually drink:
The Huberman Method: Andrew Huberman, my favorite neuroscientist, suggests aiming for about 8 ounces (around 240 milliliters) of fluid every hour for the first 10 hours of your day. That adds up to about 80 ounces (or 2.4 liters) total. Don't stress about drinking exactly on the hour — just spread it out through the day.
The Galpin Rule: Andy Galpin offers another handy guideline. Take your body weight in pounds, halve it, and that's roughly how many ounces of water you should drink daily. So for a 200-pound person, the target would be about 100 ounces of water a day.
The Exercise Factor: When working out, you'll need to up your intake. The rule of thumb is to drink 125% to 150% of the fluid weight you lose during exercise. For instance, if you've lost 2 pounds during your workout, aim to drink about 40 to 45 ounces to rehydrate.
5. Eat for Energy
Let's talk about one of the most crucial factors in your energy levels: what you put on your plate. Your food choices have a direct impact on how energized you feel throughout the day.
Ways to eat for your energy levels include:
Getting complex carbohydrates in (fruits, vegetables, whole grains) because they steadily release glucose into your bloodstream for sustained energy.
Healthy fats from sources like fish, nuts, avocado, seeds and olive oil can give you long-lasting energy because they’re metabolized slowly.
Protein provides a steady energy source and plays a role in muscle repair and maintenance. Good sources include lean meats, fish, beans, and legumes.
By combining these elements in your meals, you're setting yourself up for sustained energy throughout the day. Aim to create a balanced plate that gives your body a steady stream of fuel, rather than quick hits that leave you crashing later.
And, not to get TOO in the weeds here, but there is evidence to suggest that the ORDER in which you eat your food matters. The Glucose Goddess suggests this order: veggies, then protein and healthy fats, then carbohydrates.
6. Embrace the Cold
Cold exposure is exactly what it sounds like: deliberately exposing your body to cold temperatures. The purpose is to trigger some pretty impressive physiological responses that can give your energy levels a lift.
Here's what happens when you embrace the cold:
Norepinephrine boost. When you expose yourself to cold temperatures, your body releases norepinephrine. This is both a neurotransmitter and a hormone, and it's a big player in focus, energy, and attention. More norepinephrine means better alertness and mood.
Improved circulation. Cold causes your blood vessels to constrict and then dilate. This improves your overall circulation. Better blood flow means oxygen and nutrients get delivered more efficiently to your cells. The result? Better recovery and higher energy levels.
Thermogenesis activation. Cold exposure can kickstart a process called thermogenesis. This happens when your brown fat (yes, that’s the good fat!) gets activated by the cold and starts generating heat. This process can boost your metabolism and energy expenditure.
Even if you can’t do a full cold plunge, a quick cold shower or applying ice packs to areas like your face, neck and lower body can give you a quick energy boost.
Bonus Tips To Boost Energy Without Caffeine
Need a few more energy boosting options?:
Power naps: Short naps ranging from 15-30 minutes can improve alertness and cognitive performance without the grogginess of a longer nap.
Music and sound: Listening to uplifting music can help your energy levels, while certain sounds and frequencies, like binaural beats, can help with focus.
Aromatherapy: Essential oils like citrus and peppermint tend to be stimulating. Aromatherapy activates the limbic system, the part of the brain that controls arousal and emotions.
Nature exposure: Spending time outside can increase energy and reduce stress while improving mood. If you’re sleepy, go outside for a rejuvenating mental break.
Social interaction: Engage in a meaningful conversation to boost your energy. Human interaction stimulates the release of oxytocin and endorphins.
Supplements: Consider supplements like creatine, which supports athletic and cognitive performance and function. Magnesium can reduce fatigue and support nerve and muscle function; B vitamins also reduce fatigue. Adaptogens like ashwagandha and rhodiola rosea can help your body adapt to stress and reduce feelings of fatigue. If you want to try some of these energy boosting supplements, my top recommended brands are listed on Fullscript using my link. As always, check with your healthcare provider before starting any new wellness supplement.
Each of these strategies taps into your body's innate ability to generate and sustain energy. The beauty of these natural energy boosters is that they don't just affect your energy levels — they also ripple out to improve your overall health!
As you start incorporating these tips into your daily routine, remember that boosting your energy naturally is a journey, not a sprint. Every small change you make adds up, creating a more vibrant, energetic you without relying on caffeine.
You've got this! Embrace these holistic strategies, listen to your body, and enjoy the newfound vitality that comes with nurturing yourself from the inside out. Keep shining, stay energized, and know that you’re on the right path to transforming your well-being. Here's to a more balanced, energized, and fulfilling life! ✨
