So many of my clients come to me worried that their low energy must mean something’s medically wrong—maybe low iron, a thyroid issue, or a hidden vitamin deficiency. And yes, those things can absolutely happen. But common things are common—and more often than not, chronic fatigue is the result of a sub-optimized lifestyle. The good news? You can fix that, starting with a few small shifts. 

Here are 3 simple, science-backed ways to naturally boost your energy, no caffeine crash or lab tests required. 

1. Nourish Your Body: Eat to Fuel, Not Just to Fill
   The biggest energy zapper I see? Blood sugar crashes. When your meals are heavy on carbs without enough fiber, protein, or healthy fats, your glucose spikes—and then tanks. That crash = brain fog, mood dips, and fatigue.
   Try this: Build every plate with protein + fiber + healthy fat. For example, pair hummus with veggies and a handful of almonds, or start your day with my protein-packed anti-inflammatory apple cinnamon yogurt bowl! 

This balanced approach keeps blood sugar stable, supports insulin regulation, and keeps your body in “burn” mode instead of “crash” mode.

Source: Ludwig, D. S. (2002). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA, 287(18), 2414–2423. 

2. Restore Through Sleep: Protect Your Melatonin
   Quality sleep is the foundation of lasting energy. But the blue light from screens at night (phones, TVs, tablets) suppresses melatonin, the hormone that helps your brain wind down.
   Try this:Wear blue light-blocking glasses 1–2 hours before bed and dim your lights after sunset. You’ll help your natural melatonin kick in and fall asleep faster—and sleep deeper.

Studies show blue light in the evening can delay melatonin release by up to 90 minutes.
 

Source: Harvard Health – Blue Light Has a Dark Side

3. Rest Your Mind: Take a Micro Nap
   You don’t need a full nap to boost your energy. Research indicates that a brief 10–20 minute "power nap" can enhance alertness, mood, and focus without causing grogginess.
   Try this:Set a timer and close your eyes for just 15 minutes during a midday break. Even if you don’t fall asleep, just lying down and breathing deeply resets your nervous system. 

Source: Lovato N, Lack L. The effects of Napping on Cognitive functioning. Progress in Brain Research. 2010; 185: 155-166. 

Bottom Line:
Your energy isn’t just a reflection of your labs—it’s a mirror of your lifestyle. With small but powerful changes, you can start showing up as your most energized self. 

PS- pictured here winding down for the evening with my super cool blue-light filtering glasses :)