Want to feel energized every day – like, at an instant? This article gives you 7 ways to increase energy levels daily.
Thermodynamics of Vitality
Energy is a key resource for existence.
- Living organisms need energy to survive (amoeba)
- We need energy to be physically active
- To achieve our goals
- To get shit done and do awesome stuff
What’s more important, energy is required for feeling enthusiastic, vigorous and being a fun person.
I’m not telling you should become a positive ball of JOY that’s about to burst out in laughter. Maybe you are that kind of person, I don’t know…
What I’m telling you is that if you want to be
- As great of a person as you can be
- To constantly up your game
- And be optimally engaged with the world
You need to know how to manage your energy appropriately and how to increase your daily energy levels.
Here are 7 ways to increase your energy and become instantly energized.
0. Sleep Smarter
Yes, I begin with number zero, because how you feel today is highly determined by what you did yesterday.
Getting 7-8 hours per night is the standard recommendation but the quality of those hours is a whole lot more important.
Here are some of the most fundamental things you need for having an optimal night’s sleep.
- Sleep in pitch black darkness. Avoid bright screens and exposure to blue light in the evening to not keep your brain awake. Wear a sleeping mask or a scarf to cover your eyes.
- Don’t get wired up by watching the news or spending time on social media. Soften your mind and try to relax.
- Sleep in a cool environment around 20 degrees Celsius and use only your bed sheets.
- Sleeping on an acupuncture mattress will also knock you out.
1. Cold Showers
The best way to give yourself a boost of energy in the morning is to have a cold shower. It shocks the system and makes your mind fully alert.
Exposure to cold also increases mitochondrial density and increases the amount of brown fat cells, which will increase your habitual energy levels overall. You’ll begin to feel more energized by default because your body is very efficient at its own ATP production.
I have a cold shower every morning to give myself a nice burst of energy. But taking a cold shower or an ice bath in the evening will also make you sleep better.
2. Get Sunshine and Go Outdoors
Similarly, you should also get outside after you wake up. Exposure to sunlight in the morning will set off a natural circadian pattern that governs our hormones, the metabolism, and mood.
Most people feel so sluggish in the morning because they suffer from a circadian mismatch.
Cortisol rises early in the morning around 5-7 AM and is supposed to make us energized. If you sleep in on it, of course, you’re going to get tired and groggy.
Spending too much time indoors during the day is also detrimental.
Our brain and mitochondria need exposure to negative ions for them to function properly. You need fresh air, natural sunlight on all parts of your skin, clean ionized water, direct contact with the Earth’s magnetic field and spend time in nature to not only be healthy but to become empowered.
Breathing can directly control our autonomic nervous system and is the gateway between the conscious and subconscious mind.
Our breathing patterns influence our physiology and at the same time, the state of our physiology affects our breathing. That’s why it’s so difficult to get out of the vicious stress cycle – too much stress makes you more stressed out and the more stressed out you are the more stress you experience.
Breaking that cycle with either exercise, bioenergetics or some breathing exercises will help you to re-establish a grounded state of mind and body.
Hyperventilation happens when you breathe very hard and heavy, like when sprinting, drowning or getting a panic attack – it’s a HUGE STRESSOR.
However, if you were to do it deliberately and in a controlled manner, you’ll gain all the rush of endorphins and adrenaline that makes you feel more energized.
Doing something like the Wim Hof Method for even just a few minutes will drastically give you energy, improve your mood and reduces stress.
4. Pattern Interruption
If our physiology can influence our psychology, then the opposite is also true – the mind can affect the body as well.
It only takes one single thought to completely change the way you feel and how you experience the situation.
- You’re frustrated while stuck in traffic – use it as an opportunity to do some breathing exercises.
- You’re afraid to take a cold shower – think of all the benefits and how much energy you’ll have after the fact
- You want to eat something bad and unhealthy – remind yourself that you’re going to feel like shit afterwards
The key is to recognize when we’re on autopilot and to then dramatically shift our emotional state.
If you’re feeling tired or you lack enthusiasm, then
- Identify your current emotional state (shit…)
- Figure out what might be causing this (your negative self-talk)
- Think about how you want to feel (amazing – on top of the world!)
- Focus on your vision and get excited about it!
Keep empowering that new feeling and your body will follow.
5. Strategic Coffee
The most common energy enhancing drug in the world is coffee – that java.
Caffeine blocks adenosine that makes us tired and at the same time releases adrenaline, increases fat burning and boosts wakefulness.
The problem is that too much coffee will make you dependent on it and reduces your tolerance to caffeine. You begin to need more and more to get the same effect.
And the reason you drink coffee in the morning is to make it out of your bed in the first place. However, cortisol starts rising at 5 AM and peaks at 8-9 AM, which is supposed to already wake us up. If you consume caffeine at that time, you’re missing out on the natural surge of energy you get and after the effects of caffeine have passed, you’ll feel more tired than before.
To circumvent that, you want to drink coffee between 9:30 AM and 11:30 AM or 1:30-3PM. Cortisol also fluctuates during the day. Other times it rises are 12 PM – 1 PM and 5:30 PM and 6:30 PM, so avoid a cup of joe at those hours as well.
6. Powernap + a Nap’a’Latte
Now, if you’re a real strategic badass, you can combine your coffee intake with a short powernap in the afternoon.
If you want to take a nap during the day, you should have it 6-8 hours after waking up in the morning to not off set your circadian rhythm.
It takes about 20 minutes for the effects of caffeine to reach your brain. And a short 20-30 minute powernap can recharge your batteries and increase your energy until the evening.
After you wake up, caffeine will have just hit your brain and you’ve also gained the energy boost from your nap – you’ve taken a Nap’a’Latte.
- Drink coffee around 2 PM
- Have a 20 minute nap
- Wake up to an alarm that gradually transitions you out of sleep
- Have a ton of energy for the rest of the day.
7. Move Your Body
Lastly, the easiest way to have more energy instantly is to simply move your body.
- Go take a walk outside
- Do some stretching or mobility exercises
- Run up and down the stairs
- Swing a kettlebell
- Sprint after the bus
- Or just dance around
Whatever it is, you can instantly get yourself out of a tired emotional state and move into your body by moving around. Even regular jumping jacks or burpees will do.
Increase Your Energy and Become Empowered
Fundamentally, becoming more energized and having more energy throughout the day starts with increasing mitochondrial density and increasing your body’s ability to burn fat for fuel. This way, you’ll always be tapped into your most abundant fuel source.
- If you want to learn how to become fat-adapted, then check out my free e-book Simple Keto
- To Optimize your body and mind, get my Body Mind Agoge e-book
- Surround yourself with empowered people with tons of energy to share by joining my Facebook group
- And contact me via email so I could coach you how to become self-empowered in body and mind