6 Science-Backed Habits to BOOST ENERGY
We have entered the time of year when the weather gets chilly + we don’t have as many hours of sunshine as we’d like. It can be hard to feel energized when it feels like the season to hibernate!
Energy is something everyone wants more of, especially this time of year!
You know I LOVE a good acronym, so here are 6 science-backed ways to boost your energy using the acronym: E.N.E.R.G.Y.
E.N.E.R.G.Y.
Use this acronym to spark your energy levels
E: Eat Protein + Produce at Every Meal
Science: Balanced blood sugar = steady energy. Protein helps regulate blood sugar swings and produce supplies antioxidants that fight cellular fatigue.
Action: Pair eggs + spinach for breakfast, chicken + kale Caesar for lunch, and salmon + cauliflower rice for dinner.
N: Natural Light Exposure
Science: Morning daylight boosts serotonin and regulates circadian rhythm, which leads to a better mood and energy later.
Action: Get outside within 30-60 minutes of waking up, for at least 5 minutes (even on cloudy days).
E: Exercise for Circulation
Science: Movement releases mitochondria-boosting compounds (like PGC-1α) that enhance cellular energy.
Action: Aim to move your body every day, like walking, jump rope, or strength training to keep your internal “battery” charged.
R: Rest on Schedule
Science: Consistent sleep/wake times keep melatonin and cortisol balanced. Irregular sleep = daytime sluggishness.
Action: Keep roughly the same bedtime and wake-time, even on weekends.
G: Gut Support
Science: About 90% of feel-good serotonin is made in the gut. Fermented foods and fiber improve microbiome diversity, which can lead to better mood and vitality.
Action: Add a daily dose of yogurt, kefir, or sauerkraut AND plenty of fiber-rich foods. Get a list HERE.
Y: Your Mindset
Science: Positive emotion increases dopamine and norepinephrine, natural energy neurotransmitters.
Action: End the day by listing 3 things that brought you joy.
Julie says
Hi Dawn – I listen to you on WGN radio every week. I was wondering what you think about mushroom coffee such as “Ryze”? What are the benefits of this?
DJ Blatner, RDN says
I’m so glad you catch me on WGN! I like mushroom coffee, especially the kind that includes some real coffee. With those versions, you still get the benefits of coffee like focus, alertness, and antioxidants, but with about half the caffeine, so there’s less jitters or energy crash. The added mushrooms may also support focus, immune health, and stress resilience, depending on the types used, such as lion’s mane, reishi, or cordyceps. xx