How to have more energy, in 6 steps

Created by Elly McGuinness

Last Updated: September 7, 2017

CATEGORIES: Holistic Health

Do you regularly feel low on energy? It’s a tough place to be if a fit and healthy body is your goal. Being low on energy will make you more likely to reach for foods that probably won’t support your goals. Exercise will feel like a slog and you might find your motivation levels dropping. If you want to know how to have more energy, then read on.

Today I’m sharing a simple approach to holistic health and fitness, that will help ensure your bases are covered. Put a little consideration and effort into these six areas and you’ll be one step closer to better energy levels. Ultimately, I know you want to get out there and enjoy life to it’s fullest. Let’s take a look at reclaiming your energy so you can do more of the things you enjoy.

Before we get started, I just want to check that you are feeling well? If you’ve got a cold or sore throat hanging around then check out this post which has lots of tips for helping you to get well.

Eat well

If you want to know how to have more energy, first consider the quality of your diet. The largest portion of a healthy nutritional regime should consist of a variety of seasonal fruits and vegetables. These foods are extremely high in the widest and most dense variety of nutrients. More than any other foods they will provide what your body requires to function well and keep you energized. Combined with good fats (e.g. eggs, nuts, seeds) and protein (e.g. meat, eggs, legumes) you’ll be on your way to an energy-rich nutritional regime. Find out more about what to eat in this article.

If you don’t think you can get all your required nutrients from food at the moment, check out the benefits of IV vitamin therapy. This could be especially useful if you are experiencing high stress levels. For some healthy food inspiration, check out my favorite healthy cookbooks.

Drink well

Water should never be under estimated as a powerful way to energize your body.  It is common to grab a coffee or another caffeinated beverage which may provide a temporary energy fix, but could very well leave you feeling low on energy once the effects have worn off. Caffeine is a diuretic, so it flushes water out of your body. If you’re working on ‘how to have more energy’, take a large glass of water, try out the next tip on the list, and then see if you still ‘need’ that coffee.

Move your body

There are immense benefits to regular activity, one of which is having a ‘mental’ break to refresh and re-energize the mind so you can return to a task or move onto your next one with increased energy. Some tips for increasing your movement levels include taking the stairs, parking further away and walking, getting up from your chair every 20-30 minutes, and taking a walk around the block during break times.

Read about the value of incidental exercise in this article. It’s important to get away from the mind-set that you need to do a full one hour, intense workout to receive the benefits. In fact, if you’re working on how to have more energy, a short burst of movement to simply get the heart rate up and the blood flowing could well be more beneficial. If your body is tired and depleted, a high intensity or long workout could make you feel more tired. If you often find yourself ‘desk bound’, try these simple stretches to help add a little bit of movement into your day.

Mind your stress

Modern lifestyle can be busy with an array of stresses which can lead to low energy levels. Stress management is a key component in how to have more energy. Try the following stress reducing tips to increase your energy levels:

Sleep well

Just as electronic gadgets can lead to increased feelings of stress as we are constantly ‘on alert’, they can also affect your quality of sleep. You’re probably aware that sleep is a key consideration when you’re trying to figure out how to have more energy. Just like exercise and nutrition, it requires focus and planned action steps in order to improve it. So switch off all devices at least two hours before bed and avoid bright lights during this time too. Be wary of caffeine containing beverages. If you have any trouble getting to sleep, or waking during the night, caffeine is best avoided after midday.

Read more about sleep in the articles ‘five factors that can affect your sleep‘ and ten tips for better sleep.

Are you uninspired?

This is a question you should ask yourself if you want to know how to have more energy. Sometimes boredom, or a lack of inspiration for your job or life in general can lead you to believe you’re low on energy. Instead, you could be simply uninspired and lacking motivation.

If you think this might be the case, start by brainstorming the things that you love doing. What gets you excited or inspired? What makes you laugh out loud? Jump for joy? How can you put more of these things into your life? Are certain things or people bringing you down? How can you do less of these things, or spend less time with these people? Identifying and becoming aware of where your lack of inspiration comes from is the first step toward taking action to improve things.

If your exercise motivation is low, make sure you check out this blog post. You might also enjoy reading these great motivational fitness quotes to help kick-start you into action.

All of these holistic health and fitness areas are closely linked. Work on small changes, one at a time to feel healthy, happy and more energized. If you feel like you’re nailing all the suggestions above but you’re still feeling low on energy, you may need to look deeper into the reasons that you’re feeling low on energy. Start with a trip to your health professional for some basic tests such as vitamins, minerals, thyroid health, and lingering viruses – your doctor will know what to check.

For more information on a holistic health approach to supercharge your energy levels, check out my commonly asked holistic wellness questions (with links to the answers)

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these links then I may receive a small commission at no extra cost to you. Thank you for supporting my site and helping make it the best holistic health and fitness resource on the internet!

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Elly McGuinness


  1. Hayley

    I love the idea of carving out time for yourself everyday. Even 20 minutes can make all the difference when you cut out distractions and do something you truly enjoy and are encouraged by.

    • Elly McGuinness

      Yes, definitely Hayley; such a great tip thanks. It’s easy to feel depleted when we’re not filling our own tanks a little each day. I wrote a bit about this in this post about ‘me time’ to reduce stress levels – closely linked to energy levels!

  2. GiGi

    You listed everything I do – and people know me as the girl with WAY TOO MUCH energy! hahaha!

    • Elly McGuinness

      Nice one GiGi…glad to hear you’ve got awesome energy levels!



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