If you’re one of those people who find themselves reaching for an Alani energy drink or iced coffee mid-day most days of the week, you’re not alone. So many of us are in the midst of balancing careers, motherhood, and our health and fitness, leaving us feeling low on energy throughout the day. But here’s the truth: you don’t need more caffeine, you need better habits that actually support your energy from the inside out.
If you’re feeling run down, sluggish, and completely lacking in motivation, adding these three energy-boosting habits to your routine can help you turn things around quickly.
Protein isn’t just for bodybuilders who want huge muscles; it’s for all of us who want to feel strong and energized throughout the day. When you begin your day with a protein-packed breakfast, you’re setting your blood sugar up for stability rather than a day full of spikes and crashes that leave you feeling drained.
Protein also plays a significant role in supporting your metabolism, building and maintaining lean muscle mass, and keeping you fuller for longer, which means you’re far less likely to reach for quick fixes like sugar or caffeine.
If you’re struggling with eating enough protein throughout the day, try these strategies:
The bottom line is, protein can help to balance your blood sugar, which will give you steadier energy throughout the day. It’ll also help you to maintain your body weight, so it's a win-win!
Despite what you might think, exercise gives you energy, not drains it. When you move your body consistently, whether via weight training, walking, or cardio, you’re improving your circulation, oxygen delivery, and mood-regulating hormones - all of which give you a quick energy boost.
And here’s the kicker: it doesn’t need to be complicated or time-consuming. You don’t need to hit the gym for a 2-hour session to reap the benefits of movement. Even just 10-15 minutes of intentional movement can improve your focus and reduce fatigue. If you need a little help getting moving, try this:
The bottom line is, the more consistently you move, the more energy your body creates.
I know you know that you need sleep, but here’s the thing: your sleep quality matters just as much as your sleep quantity. Poor sleep quality impacts everything from your hunger hormones to your mood, cravings, and energy output. When you’re not sleeping well, your cortisol level rises, which makes it harder to recover from workouts, regulate your blood sugar, and feel calm and focused during the day.
Things like doom scrolling before bed, sleeping in a room that’s not at an optimal temperature, and not having a wind-down routine can impact the quality of your sleep, which will then make an impact on the rest of your day. If your sleep quality is less than stellar, try this:
The bottom line is that energy doesn’t come from pushing yourself harder; it comes from recovering better. You might be able to function on little sleep for a while, but eventually it’ll catch up to you, and your energy and ability to function on all cylinders will be negatively impacted.
If you’re struggling with energy, you don’t need a complicated plan to right the ship - all you need is consistency with some basics, and you’ll find yourself having more energy and zest in no time. When you focus on fueling your body with ample amounts of protein, moving your body daily, and prioritizing restorative sleep, your energy levels will naturally begin to rise.
And the best part? These aren’t gimmicks or quick fixes; they’re sustainable habits that support your metabolism, hormones, and overall health.
If you like some help making these habits part of your daily routine, joining the Simply Strong App can help. Inside, you’ll get:
For busy women who need a proven strength training plan that saves you time and helps you make progress.
Science-backed strength training for women made by Tami Smith, CPT.
See if you're ready to start the Simply Strong strength training program by taking our quiz!
An easy-to-follow strength plan for busy women.
