About a decade ago, Dr. Amy Shah was nearly constantly exhausted. As a busy working mom she refused to accept running on empty as normal. Her work led to the 2021 book I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life. Shah, along with a clinical psychologist and a leadership coach, outline simple, natural ways to jumpstart your energy without a double-shot of espresso.
1) Go for a gut-happy diet
What you eat and the bacteria that process it influence energy. A healthy gut supports production of energy-related hormones like serotonin; an inflamed gut drains energy. Shah’s recommendations:
– Eat nutrient-dense, high-fiber foods: blueberries, avocados, seeds and nuts, leafy greens and cruciferous vegetables support digestion, metabolism and serotonin production.
– Skip sugary, caffeinated drinks: they cause blood-sugar crashes, cortisol spikes and inflammation, often leaving you more tired after a short rush.
– Avoid processed meats: linked to inflammation and other health issues. Shah favors a plant-based diet but, if you eat meat, choose lean, organic options like hormone-free chicken, grass-fed beef or fish.
2) Supercharge your circadian rhythm
When your internal clock is in sync, energy, mood and cognitive performance improve. Ways to reset it:
– Get sunlight early in the morning to stop melatonin production and signal wakefulness.
– Align eating with daylight: give your digestive system a break at night. Stop eating about three hours before bed and aim for at least a 12-hour break between eating windows so your gut can rest and digest.
3) Build daily stress-recovery rituals
Emotional and mental energy matters as much as physical energy. Clinical psychologist Enmanuel Mercedes emphasizes daily recovery instead of saving stress relief for weekends. Small daily rituals—brief workouts, journaling, a nightly crossword or other calming practices—help replenish reserves, reduce anxiety and make you feel more in control.
4) De-stress every day
Because stress is frequent, recovery should be frequent. Regular, small acts of self-care prevent the chronic drain that comes from accumulating daily pressures. Treat stress management like a practiced skill: brief, consistent routines produce bigger benefits than occasional large breaks.
5) Chase delight with a hobby
Pursuing an activity purely for joy can refresh you. Leadership coach Karen Walrond points out that hobbies give “a little shot of exhilaration when you learn something new.” Hobbies encourage self-care, reduce stress, foster social connections and can rekindle curiosity and wonder—boosting motivation and long-term wellbeing.
6) Prioritize restorative small wins
Incorporate brief, energizing practices into your day: short movement breaks, moments of sunlight, a few minutes of deep breathing, a tidy workspace, or a quick creative task. These small wins interrupt fatigue, boost mood and keep momentum without requiring big time investments.
7) Make sustainable changes, not quick fixes
Avoid reliance on quick energy crutches (sugary drinks, constant caffeine) that lead to crashes. Instead, adopt manageable habits—better food, light exposure, timed eating, daily recovery rituals and joyful hobbies—that compound and restore both physical and emotional energy.
If exhaustion feels persistent or extreme, consult a medical professional. For many people, though, simple daily shifts in diet, sleep timing, stress recovery and joy-seeking can meaningfully restore energy and help reclaim life from constant tiredness.
This story was edited by Malaka Gharib. We’d love to hear from you: voicemail at 202-216-9823 or [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, and follow @nprlifekit.