Energy: More Than Just Feeling Awake
We often think of energy as something we have or don’t have, but it’s something we build, sustain, and influence daily. True energy isn’t just about being awake—it’s about feeling clear-headed, strong, and fully engaged in your life.
Many people rely on quick fixes—caffeine, sugar, or sheer willpower—to push through fatigue. But real, sustainable energy comes from how well you support your body, mind, and daily rhythms.
So let’s break it down: What creates energy? What drains it? And how do you cultivate more of it?
What’s Happening in the Body?
Your body is constantly producing, using, and restoring energy at a cellular level. Every action—from your heartbeat to your thoughts—relies on tiny power plants in your cells called mitochondria. These mitochondria convert food, oxygen, and nutrients into ATP (adenosine triphosphate)—the body’s main energy currency.
Here’s what determines whether you feel energised or drained:
Blood Sugar Stability: The Foundation of Consistent Energy
When you eat, your body converts carbohydrates into glucose, which fuels your brain and muscles. If blood sugar spikes too high (from too much sugar or refined carbs), it leads to a crash, leaving you sluggish. If blood sugar drops too low (from skipping meals or undereating), you may feel dizzy, weak, or unfocused. The key? Balance your meals with protein, healthy fats, and fibre to support steady energy.
Sleep: Your Body’s Natural Reset Button
Deep, restorative sleep is when your body repairs, clears toxins, and replenishes energy stores.
Poor sleep leads to higher cortisol (stress hormone) and increased ghrelin (hunger hormone)—making you crave sugar and caffeine for a boost. The fix? Create a night time routine with consistent sleep times, minimal screens, and a wind-down period.
Mitochondrial Health: Where Energy Is Made
Mitochondria in the cells convert oxygen and nutrients into usable energy, but they need support. Chronic stress, poor nutrition, and toxins weaken mitochondrial function. Nutrients like CoQ10, magnesium, B vitamins, and antioxidants support mitochondrial efficiency.
Nervous System Balance: Rest vs. Go Mode
Your body switches between fight-or-flight (stress mode) and rest-and-digest (recovery mode). Too much stress, overstimulation, or caffeine keeps your nervous system in overdrive, depleting energy. To reset? Breathwork, grounding, and slow movement help bring the body back into balance.
What Drains Energy?
Ever wonder why you feel exhausted even when you’ve technically had enough sleep? These silent energy drains could be the reason:
- Overstimulated nervous system – Constant stress, multitasking, and overthinking burn through energy reserves.
- Blood sugar rollercoaster – Skipping meals, excessive caffeine, and too many processed foods lead to crashes.
- Dehydration – Even mild dehydration slows circulation, reducing oxygen flow to the brain.
- Low movement levels – Too little activity leads to sluggish circulation and stagnant energy.
- Lack of sunlight & fresh air – Natural light regulates circadian rhythms and vitamin D, both crucial for energy.
- Poor gut health – If your digestion is sluggish, nutrient absorption suffers, leading to low energy.
How to Cultivate More Energy (Without the Crash)
The goal isn’t just to “have more energy”—it’s to create a lifestyle that naturally sustains it.
Eat for Sustained Energy
- Prioritise protein & healthy fats – These provide slow, steady energy without crashes.
- Balance carbs with fibre – Whole grains, vegetables, and legumes prevent sugar spikes.
- Stay hydrated – Even 1-2% dehydration can cause brain fog and fatigue.
– Time caffeine wisely – Drink coffee after breakfast rather than first thing to avoid cortisol spikes.
Move Your Body to Create Energy
– Low-intensity movement (walking, stretching) boosts circulation and oxygen flow.
- Strength training builds mitochondrial efficiency (stronger muscles = better energy use).
– Outdoor movement increases sunlight exposure and mental clarity.
Prioritise Deep, Restorative Sleep
-Set a bedtime routine – Reduce blue light exposure and wind down before bed.
-Maintain a consistent sleep schedule – Your body thrives on rhythm and routine.
–Support natural melatonin – Dim lights in the evening, limit late-night eating, and get morning sunlight.
Support Your Nervous System
– Take breaks – Mental fatigue is real. A 5-minute pause resets your focus and energy.
– Use breathwork & mindfulness – Slow, deep breathing tells your nervous system to relax.
- Regulate stress – Journaling, stretching, or even short walks can help recalibrate your energy.
Align Your Daily Rhythms
– Expose yourself to natural light in the morning – This regulates your circadian rhythm for better sleep and energy.
– Don’t delay meals – Eating at regular intervals prevents energy dips.
– Create an evening wind-down ritual – Your body will naturally prepare for deeper sleep.
Energy as a Resource, Not Just a Feeling
Energy isn’t something that just happens—it’s something you invest in, protect, and cultivate.
Instead of:
“I just need more coffee.” → Think “How can I support my energy naturally?”
“I don’t have enough energy to exercise.” → Think “Moving will generate more energy.”
“I’ll push through and rest later.” → Think “Recovery is part of the process, not a reward.”
The goal isn’t to run yourself into the ground—it’s to create a steady, reliable source of energy that fuels your best self.
Build Energy, Don’t Chase It
If you want to feel strong, vibrant, and clear-headed, focus on what gives you energy, not just what takes it away.
- Small, consistent changes—like balancing your meals, moving daily, and prioritising sleep—lead to massive shifts in energy over time.
– Tune into your body’s signals—if you’re constantly exhausted, something needs adjusting.
- Energy is the result of your daily habits—build the right ones, and you’ll thrive.
You don’t need to find more energy—you just need to create an environment where energy thrives.
This article is presented for information purposes only. It is not for distribution, nor is it intended as advice of medical nature.
