5 Simple Energy Boosters

By James | May 16, 2011

Pay Off Your Sleep Debt

The average person needs six to eight hours of sleep each night. Sleeping under six hours will actually accelerate aging and nobody wants that. If you‘re dragging all day, you need the full eight hours of sleep, or at least more than you’re currently getting.. Try adding 30 minutes at a time and see how you feel. Test it for at least 7 days before evaluating.

For better sleep:

Avoid before-bed snacks, particularly grains and sugars.
Sleep in complete darkness or as close as possible.
No TV right before bed – Even better, get the TV out of the bedroom completely.
Wear socks to bed.
Read something spiritual, calming, or religious.
Wake up at the same time everyday, including weekends.

Vitamin D

The list of diseases that vitamin D favorably influences continues to grow. 80 to 90 percent of the vitamin D in our bodies comes from sun exposure. However, with our modern sedentary and indoor lifestyles most people get only a few minutes of sun each day. This is far less than our Paleolithic ancestors.

Vitamin D Dose Recommendations
Age	Dosage
Below 5	35 units per pound per day
Age 5 – 10	2500 units
Adults	5000 units
Pregnant Women	5000 units
WARNING: There is no way to know if the above recommendations are correct for you. The ONLY way to know is to test your blood. You might need 4-5 times the amount recommended above or none at all! Ideally your blood level of 25 OH D should be 60ng/ml.

Morning Exercise Jumpstart!

Getting in the habit of exercising regularly will help keep your energy levels high and your stress levels low. Create a routine and stick to it for at least 30 days before you allow yourself to change your mind, and don’t try to do too much at once. For example, if you know you haven’t run in years, don’t try to gout tomorrow morning and run 3 miles. Instead, start simple with bike or elliptical for 20-30 minutes or try the popular 10-Minute Trainer program found here: http://amzn.to/mKNSBL

Exercise in the morning gets the endorphins flowing, which keeps your energy high for the rest of the day.

Endorphins = natural energy = more bounce in your step

Drink Lots of Water

If you consistently drink less than 8 cups of water a day, you may be sluggish all the time. Get a 32 oz (1 quart, 4 cups) water bottle. You should polish off 2 of those a day. Try it for a week and see if your energy level increases.

Choose Protein Over Fat or Carbs

Foods with lean (low fat) protein help you feel fuller for longer. They also prevent blood sugar (insulin) spikes, giving you more steady energy. Lean protein foods include fish, chicken breasts, seafood, and lean pork.

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