10 Ways to Increase Your Energy & Fight Fatigue Naturally
Hiya Gorgeous!
When I was in my twenties, I took my energy for granted. I had endless amounts, and I didn’t think twice about it. The only time my batteries would run low was when I partied too hard the night before. Even then, I’d bounce back with relative ease. Pop a few Advil, chug some water and an epic black coffee, and I’d be good to go—ready for more troublemaking.
These days (20+ years later), I have to be super mindful about my energy. When I keep my energy tank full, I’m all set. My health thrives. My relationships thrive. My business thrives. But if I let it run dry, it’s much harder to fill ‘er up. And when that happens, my spark dims and it’s difficult to put my best self forward.
A few years ago, I was totally spent and desperate to feel better. I read every article and book I could get my hands on about how to get my energy back, but most of the information was 10 steps ahead of where I was (subterranean). If I was going to bounce back, I didn’t need the next workout or superfood—I needed help with the pre-basics.
So, I started very simply. I took tiny, nano steps each day, and after a few months (to almost a year), I started to feel better. After a few years, I felt like a powerhouse again. I haven’t written much about that time, partly because I don’t always like sharing experiences I’m still processing, but I can tell you that I learned a ton about energy as a result of my situation.
Sign up here and get my FREE Starter Kit with more tips here.
If you’re having a rough time with your energy, I highly recommend beginning with the basics. Also, be patient with yourself. Impatience and self-frustration drain our tanks like nothing else. Your body is trying to tell you something, so don’t shoot the messenger.
Sometimes, lack of energy is a physical crisis—we need more sleep, better nutrition and so on. Other times, it’s an emotional or spiritual issue. Perhaps our actions are out of alignment with our natural rhythms and how we want to feel. When I go against my own grain and ignore my soul whispers, it’s only a matter of time before I feel drained and unmotivated (like what’s the point?).
Maybe we’re being pulled in countless directions and feeling scattered and fried. In that case, we may just need to pull back and recharge. Or, maybe it’s just plain unhappiness. If that’s the case, it might be time to take a good hard look at the situation or condition trampling our joy.
Whatever it is, once we make the necessary changes (no matter how hard they may be), it can be surprising how easily the pep returns to our step. So, here are some other gentle ways to awaken your energy. I hope they help you. You deserve to feel tip-top!
How to boost energy when you’re chronically tired, emotionally drained or burned out:
- Listen to your body. Drink soothing teas, rest when you need rest, socialize only when you feel up for it, but don’t force yourself into situations that will deplete you even more.
- Find light activities that bring you joy. Watch Kristen Wiig movies (hilarious), snuggle up with a great book that takes your mind off of how zapped and maybe even depressed you feel, hop on Skype with an old friend (if it’s too much to visit in person).
- Take some deep breaths. Try the 4-7-8 approach. This type of breathing calms your sympathetic nervous system (the one that fuels your stress response). Basically, you inhale through your nose to a mental count of four, hold for seven and exhale through your mouth to a count of eight. Voila!
- Exercise. Now, I know that exercise is probably the last thing you want to do, but even the tiniest bit of movement will help repair your fatigue. I’m talking really gentle and restorative stuff, like light yoga and stretching. Start slowly and don’t overdo it. The point is to wake up your body, not traumatize it further. Also, be aware of your posture and if you spend long hours at the computer, make sure to get up and move around every hour or so. Grab a glass of water while you’re at it—dehydration zaps your energy further.
- Sleep. Tuck yourself in before 11 pm and get 7-8 hours of rest. If you can add a power nap, that would be great. Another tip is to try those goofy orange-lensed glasses. I have friends who swear by them. They basically block the blue light from phones, computers and TV’s. This allows your pineal gland to do its thing and help you get your rest. (You can also just turn that shit off—just sayin’)
- Essential oils. Essential oils, like peppermint and lemon, can be energizing. Add a few drops to a diffuser, dilute a few drops with a carrier oil (such as organic coconut oil, olive oil or grapeseed oil) or just open the bottle and sniff.
- Enjoy a little caffeine, skip starchy carbs as snacks and eat regularly. A touch of caffeine can boost your energy as long as you don’t overdo it. Drink a cup of green or white tea, sip kombucha or enjoy a few squares of dark chocolate, which have a mild to moderate amount of caffeine—just what your body might need to rev its motors and get you through a depleting time. Steer away from starchy carbs, like pretzels, breads and chips, which can actually drain you. Instead, snack on nuts, seeds, hummus, edamame beans and/or veggies, which don’t have the same sleepy effects of carbs. And although this may be a no-brainer, skipping meals and overeating are complete energy zappers.
- Check your vitamin D levels. Even the slightest drop in Vitamin D can zap your energy and make a tough time even harder. Most people need 1,000-2,000 IUs supplemental Vitamin D daily, and if your levels are low (below 40), you may need to supplement more (and for life). Ask your doctor to test your blood levels of Vitamin D at least once a year. You should be in the 40-80 range. If your levels are low, you should start feeling an energy boost about 2 weeks after beginning to supplement.
- Brighten up your day. When you’ve been drained by sadness, stress and emotional challenges, getting more light may be one of the keys to boosting your energy bank. Sunlight actually boosts the oxygen in your bloodstream, which gives you more stamina and a definite energy boost. If you live at a latitude where sunlight isn’t as strong during part of the year, look into getting a light box to mimic sunlight in the off season.
- Let your air circulate and keep it cool. Who doesn’t feel exhausted when it’s stuffy? Keeping your room cool and breezy helps you feel calm and comfortable. Crack a window in the winter for a touch of cool, fresh air and keep a fan running year-round.
Your Turn: What impacts your energy levels the most day-to-day? And if you have any tips, please share them!
Peace & Zip!

Kris, these are such great tips! I swear by the orange glasses to help me sleep better at night. Once of my very first blog posts was on that very topic. I also use a sleep mask to help me stay asleep. Spending time with a friend always boosts my energy, and I like your tip to Skype if you can’t meet in person. Totally agree with all of your eating tips, although I would add to get plenty of healthy fats…I find it is helpful to keep my energy levels steady throughout the day. Coconut oil and chia are both great. Thanks for all you do to inspire us and I LOVE the pic of you!
Great tip! Thanks, Elizabeth. 🙂
Really hand Kris. This has been a big one for me in my late 30s and into my 40s. Shot a lot Dot 😉
What works for me to increase and keep energy is proteine at every meal. This may take the form of whey protein added in juices or greek yogourt (which already as protein). Without protein early in the morning and throughout the day , I’m just like a zombie !
Go and learn to dance Salsa, this is pure joy and exercise. It saved me after a very sad relationship break up.
The early to bed thing is extremely important. I stayed up too late last night and I’m not only tired but emotionally low. I’d say getting a good amount of quality sleep is my most important area.
Watching out for who I let into my life is important too. If I don’t have proper boundaries put in place and allow poor treatment, that’s a major energy drainer. I can feel very down for quite some time when I have a negative experience with someone who I allowed to hurt me. By “allow”, I mean those boundaries, at some point along the line, weren’t firmly established and respected.
That’s such a great point. Relationships are so important when it comes to our energy levels. xo, kc
I love these tips Kris. Just reminded me to go take my Vit D – what a procrastinator i am.
Sounds like you had adrenal fatigue, Kris…but I’m sure you already know that! 😉 I’ve had a severe case since last year when I actually collapsed. I have an autoimmune disease to boot, so it’s been a slooooow process in making improvement, but I went from bedridden to being able to run errands again, have a mild social life, and enroll part-time in a master’s program studying integrative health and nutrition. I recently experienced a set back after traveling and have taken a few steps backward. But you’re right, it seems it’s going to take a few years to heal and for a gal like me who has big goals, it’s hard to be patient. Any who, I love my daily naps, turmeric tea, green juices and smoothies, qi gong, incense, funny movies, chick lit, Epsom baths, and meditating.
Peace, love and light,
Casey
That last line – you hit the nail on the head, Casey!
Thanks Raina!! 🙂
Thank you! These are all wonderful tips and you have made me wonder and ask questions about my own energy. Thanks! 🙂
Thank you for these awesome tips. I definitely have trouble with my energy levels and it always impacts my entire life. Sometimes it can be so difficult for me to take proper care of myself when I’m so tired but then I always feel better when I do. I find getting up and walking around every half hour or so helpful to regroup and refocus particularly during the work day.
This is such a wonderful and comforting list, thank you!
So true about the difference between our twenties and today! Great list of everything we need to top off the energy tank! Thank you, Kris!
The main thing that zaps my energy in fast paced southern California is driving too much. Shuttling the kids here and there and waiting around is exhausting. I have to make an effort to say “no, we just can’t do it all, all the time.” Even one day of no driving can recharge my battery for another week of carpooling.
Thank you for this post. Sometimes I feel like I’m the only one dealing with low energy. I also struggle with motivation. I guess the two walk hand in hand. Vicious cycle which leads to depression. Thank you for sharing. It will help me to not take this personally and not be so hard on myself. Blessings Kris.
Great advice, Kris! Your first point about listening to your body is crucial! As a sufferer of chronic Lyme Disease, I’ve learned how important it is to slow down if my body is telling me it needs rest even if it has been a “good day.”
Great list Kris thanks for sharing! Starting my day with a gratitude practice, and body brushing to some disco always lights my fire! ✨
Thanks for this article Kris, these tips are precious!
Recently, I’m adding chlorophyll to my water, or fermented drinks like kombucha and coconut water kefir!
I Love your tips Kris! I am starting to come out of a low energy time, and I find meditating ( using your wonderful meditation CD) daily as well as working on my self-compassion has really helped me. I’ve also been changing my diet and drinking more green drinks.
Love and Blessings!
When you say timing.
THIS.
I’ve been feeling drained (with highs and lows) for the whole Summer, as I’ve been working more than usual (luckily!).
And I’m still in my mid-20s! But I’ve never been an energy-full person.
So thanks Kris for these uber useful tips!
Much Love,
Eleonora
Sunsets! I live by the beach and getting out to catch the sunset when I’m drained or having a bad day helps me slow down and catch my breath in a weird way. I think it’s just the stillness of it that helps me recharge. Taking a moment to stop and take it all in – “it” being nature, my surroundings, the little things, etc. really helps me take a big breath of fresh air and leaves me feeling recharged. And I always love watching people pull over on Highway 101 for a few minutes just to watch the sun go down, or people changing out of their work clothes into wetsuits running with their surfboard in hand to the water just to catch 2 or 3 waves before its dark. So great!
Great article and tips!I usually start my day with yoga so that already gives me a boost.However,if I feel really drained during the day a few asanas in between do wonder,ad well as a gentle restorative sequence.Another energy booster are freshly squeezed juices-in Particular the combination of beets,carrots and lemons is an amazing revitaliser.