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How to Boost Your Energy

mindset train Jun 17, 2024
How to Boost Your Energy | Arangio

Have you ever heard the phrase, “time is money?”

Truth is, time is more than money; it’s the currency of life, and it’s a finite resource.

When it's gone, it's gone.

You've likely invested in calendars, organizers, apps, and books on time management.

Maybe you use these tools to arrange your schedule better, so you "have more time."

But here's the problem:

Your days are numbered. My days are numbered too.

You can increase many things; however, there’s nothing you can do to create time.

Time is a fixed resource—the number of minutes in a day, days in a week, and weeks in a year all tick away in spite of your efforts to control it.

This is why you should focus on something called energy management.

If you want to get more done, make a greater impact, and truly lead a life of significance, you need to increase your energy capacity.

People who grow to their maximum potential don’t sit back and wait for things to happen; they go out and make things happen, and that requires energy.

How to Boost Your Energy

In today's fast-paced world, maintaining high energy levels throughout the day is essential for achieving optimal productivity and overall well-being.

However, many individuals struggle with fatigue and lack of energy, hindering their ability to perform at their best.

The good news is that there are several effective strategies you can incorporate into your lifestyle to boost your energy levels naturally.

In this lesson, you'll learn 10 actionable tips to help you power through your day with vitality and vigor. 

1. Prioritize Quality Sleep 

One of the fundamental pillars of energy management is getting sufficient and quality sleep.

Aim for 7-9 hours of uninterrupted sleep each night, allowing your body to undergo necessary restorative processes.

Establish a consistent sleep routine, ensuring you go to bed and wake up at the same time every day, even on weekends.

Create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet.

Consider implementing a wind-down routine before bedtime, such as reading a book or taking a warm bath, to signal to your body that it's time to relax.

2. Stay Hydrated

Dehydration can be a major contributor to fatigue and low energy levels.

Make it a habit to drink one ounce of water per pound of bodyweight throughout the day.

Keep a reusable water bottle with you at all times, and set reminders to ensure you stay hydrated.

Additionally, incorporate hydrating foods into your diet, such as fruits and vegetables with high water content.

Avoid excessive consumption of caffeinated beverages and sugary drinks, as they can lead to dehydration and energy crashes.

3. Fuel Your Body with Balanced Nutrition

What you eat has a significant impact on your energy levels.

Opt for a balanced diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats.

Include foods that provide a steady release of energy, such as complex carbohydrates like brown rice, quinoa, and oats.

These foods help stabilize blood sugar levels and prevent energy crashes.

Don't skip meals, especially breakfast, as it kickstarts your metabolism and provides the energy needed to start your day.

Snack on nutritious options like nuts, seeds, and Greek yogurt to sustain your energy levels between meals.

4. Regular Physical Activity

Engaging in regular exercise is a powerful way to boost your energy levels.

Physical activity increases blood flow, delivering more oxygen and nutrients to your body's tissues and organs, including your brain.

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

Incorporate activities you enjoy, such as walking, jogging, cycling, or dancing, to make it a sustainable habit.

Consider adding strength training exercises to your routine to enhance muscular strength and endurance.

5. Manage Stress Levels

Chronic stress can drain your energy and leave you feeling exhausted.

Identify stressors in your life and develop strategies to manage them effectively.

Practice stress-reducing techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies that bring you joy.

Establish healthy boundaries, learn to say no when necessary, and delegate tasks when possible.

Prioritize self-care activities, such as taking breaks, spending time in nature, or engaging in relaxation exercises.

Don't hesitate to seek support from friends, family, or professionals if stress becomes overwhelming.

6. Optimize Your Work Environment

Your physical workspace plays a crucial role in your energy levels and productivity.

Ensure your workspace is well-lit, clutter-free, and organized.

Position your desk near natural light sources whenever possible, as exposure to natural light has been shown to improve alertness and mood.

Take regular breaks to stretch and move around, avoiding long periods of sitting.

Personalize your workspace with items that inspire and motivate you.

7. Practice Mindfulness and Mindful Eating

Being present in the moment and practicing mindful eating can positively impact your energy levels.

Mindfulness exercises, such as deep breathing, meditation, or mindfulness-based stress reduction techniques, can help reduce mental fatigue and increase focus.

When it comes to eating, slow down and savor each bite.

Pay attention to your body's hunger and fullness cues, allowing yourself to enjoy a balanced and nourishing meal.

Avoid multitasking while eating, as it can lead to mindless overeating and indigestion.

8. Get Regular Sunlight and Fresh Air 

Spending time outdoors can invigorate your mind and body.

Take breaks throughout the day to step outside, breathe in fresh air, and soak up some sunlight.

Sunlight exposure stimulates the production of vitamin D, which plays a role in energy regulation.

Even a brief walk or spending your lunch break outside can provide a much-needed energy boost and improve your mood.

9. Invest In Family and Friends

A life of significance is not about having more money and more stuff. It’s about creating experiences and memories with the people you care about most.

Maintaining social connections is vital for your overall well-being and energy levels.

Engage in meaningful conversations, spend time with loved ones, and participate in group activities.

Connecting with others can provide emotional support, increase feelings of happiness, and combat feelings of fatigue and low energy.

10. Practice Positive Self-Talk and Gratitude

Your mindset and self-perception can significantly influence your energy levels.

Practice positive self-talk and gratitude by acknowledging your accomplishments and focusing on the positive aspects of your life.

Cultivating a grateful mindset can increase optimism and improve your overall energy and well-being.

11. Live In Your “Gift Zone”

When you spend your time doing the things that you care about most, you will find yourself fully charged with energy.

What are the activities that make you say, “I was born to do this?”

That’s your gift zone.

Spend more time there.

For me, it's coaching via an in-person training session, a strategy call, or even an email lesson.

12. Make Room for God

Once you realize that you’re human, you’re flawed, and your capacity for energy and strength is limited, you'll lean on God.

If you want to get re-energized in ways you can't begin to imagine, allow God to work in your life.

How can you better connect spiritually to tap into supernatural energy? Focus on increasing your energy capacity.

Discover we can do more—even when our time is short.

There’s no question that taking care of yourself—nourishing your body with clean, whole foods, exercising regularly, and getting plenty of quality sleep—is essential to optimizing your physical energy capacity.

And let’s face it, you can’t live up to your maximum potential if you are fat, sick, and out-of-shape. Or if you’re dead.


Boosting your energy levels requires a holistic approach that encompasses various aspects of your life. By incorporating these ten strategies into your daily routine, you can enhance your energy levels, improve productivity, and experience a greater sense of vitality. Remember, small, consistent changes can lead to significant improvements over time. Listen to your body's cues, be patient with yourself, and embrace a balanced and healthy lifestyle to fuel your energy reserves. Start implementing these tips today, and unlock the potential for a vibrant and energized life.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online longevity personal trainer, or you want to visit the best age-management personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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