13 health experts share how they boost their energy levels

Wild Swimming Women's Group Autumnal Swim

Gemma Ogston, chef and founder of Mama Shrooms

“My go-to energy boosters are a combination of natural practices and nourishing foods. I swear by cordyceps functional mushrooms. They’re incredible for supporting sustained energy and stamina throughout the day, without the crashes. It has been a lifesaver for me through perimenopause. I’m also a big fan of cold water therapy, whether it’s a quick ice bath, a cold shower, or if I’m lucky, a dip in the sea. Just a few seconds in cold water gives an instant energy lift, while also sending your endorphins soaring, which does wonders for your mood. On the food front, one of my favourite quick energy snacks is a pitted Medjool date stuffed with peanut butter and a sprinkle of cinnamon – a perfect natural pick-me-up. Lastly, I love the simple act of sun-gazing for 10 to 20 seconds at sunrise or sunset. It’s an amazing, grounding way to reset your energy and boost your mood.”

Jemma Joel, registered nutritionist

“For me, fuelling well and keeping hydrated is key for an energy boost. If I'm feeling slumped, a balanced snack and a big glass of water usually brings me back to life. Basic but it works! Think: a nice juicy Medjool date with peanut butter or Greek yogurt with a handful of nuts and berries. It's so easy to turn to ultra-processed, energy-dense foods and/or a large coffee when we need a pick me up, but they can often leave us feeling more depleted in the long run.”

Dates stuffed with peanut butter and pistachios on white marble background. Healthy vegan dessert, snack recipe.

Dr Harumi Yamamoto, GP

“As a GP and lifestyle medicine practitioner, I see many patients struggling with low energy – it’s one of the most common concerns in my clinic. While causes vary, simple, evidence-based strategies can make a real difference. Prioritising quality sleep, balancing blood sugar with protein-rich meals, staying hydrated, and managing stress effectively all play a role. Gentle movement, such as walking or yoga, can boost energy without draining reserves. Having navigated my own recovery from long covid. I’ve also found that pacing activity and supporting mitochondrial health with key nutrients, like magnesium and B vitamins, can be game-changers. Small, consistent lifestyle shifts often yield the best long-term results.”

Check out our best high-protein meals for recipe inspiration, from chicken salads to creamy salmon pasta.

Salmon on a bed of cucumber and other veg

Anya Lahiri, master trainer at Barry’s UK

“I start my day with a huge bottle of water and an effervescent vitamin C tablet. It might be a placebo (and the hydration), but I feel like it gives me life first thing. A quick walk with my dog Crusoe always gets me out of a funk, too. Even in horrible weather, I come back feeling better. My number one energy-boosting tip is to get yourself to a HIIT and lift class. There's nothing like the endorphin rush to start the day and change my mood. I always refuel with a protein shake to fuel my muscles and make sure I'm reaping the rewards of lifting weights in class. It always sustains my energy levels until my next meal.”

Georgi Grogan, nutritional health coach and co-founder of Sixways

“When my energy levels drop, I step outside for a 10-minute walk, rain or shine. The combination of physical movement and fresh air creates an immediate energy boost that no caffeine can match. Walking increases circulation, delivering more oxygen to every cell in my body, while the natural light helps reset my circadian rhythms. I've found that focusing on three things that I can see, hear and smell around me enhances this energising effect. This simple mindfulness practice pulls me out of mental fatigue and reconnects me with my surroundings. The walk stimulates the release of energy-boosting endorphins while reducing the stress hormones that cause fatigue, leaving me refreshed and clear headed.”

Walker on Caer Caradoc heading for The Lawley, Shropshire, England, UK

Michael Baah, celebrity fitness trainer

“One of the simplest energy hacks is morning sunlight and movement. Sunlight in the first 90 minutes of waking up regulates circadian rhythms, improves hormone balance, focus and daytime energy. I like to spend five to 10 minutes outside in the morning without sunglasses, paired with light movement like walking or bodyweight squats to increase blood flow and dopamine. I also try to prioritise protein and healthy fats in the morning for stable blood sugar and sustained focus and sticking to complex carbs like quinoa and sweet potato for steady energy release in the evening.”

Mariana Brandão, mindset coach

“I always say that consistency is our best energy booster. People keep looking for and waiting on motivation, but it's the small daily habits that keep us going. My biggest tip for boosting energy is this: keep showing up for yourself. Commitment starts in the mind and then the body will follow.”

Dr Aneesha Ahmad, GP and founder of Skyn Doctor

“Our busy lives often leave us running on empty, but small lifestyle changes can make a big difference. I’d always recommend checking first for underlying causes of fatigue with blood tests, in particular vitamin deficiencies such as low iron, thyroid, vitamin B12 and vitamin D. Check with your GP if persistent tiredness continues. Prioritise quality sleep and good sleep hygiene – aiming for 7-10 hours of restorative sleep to allow your body to recharge, and avoid screens before bed! Avoid energy crashes by eating balanced meals with lean protein, healthy fats and complex carbs – refined sugars cause energy spikes and rapid slumps, so make sure you're getting enough fruit and veg. And easier said than done, but try to manage your stress levels. Chronic stress drains energy. Practice relaxation techniques such as deep breathing, mindfulness or short breaks to reset.”

An empty bed with white sheets and pillows in a dark room, with light entering from a nearby window

Ulrike Kuehl, Head of nutrition at Lumen

“Blood glucose fluctuations are one of the primary contributors to energy slumps, so I like to incorporate a high quality protein source with every meal and snack. Meals or snacks high in refined carbohydrates can cause rapid glucose spikes, followed by sharp drops in energy due to excessive insulin release. Including protein alongside carbohydrates slows gastric emptying and reduces the glycaemic response, resulting in more stable blood sugar levels and a sustained release of energy throughout the day. I try to include 25 to 30 grams of high quality protein at each meal and pair it with complex carbs with protein for snacks this approach helps maintain steady energy levels, improve focus, and reduce fatigue throughout the day.”

Amie Alexander, registered dietitian and head of product at Nutri Peak

“When I need a little more pep in my step, I don’t rely so much on sugary snacks or caffeine for an energy boost, the crashes afterwards are awful. Instead, I might snack on a handful of almonds and an apple or whip up a quick protein smoothie. Movement is also a very big contributor to my energy levels. If I'm really feeling lethargic, I take a very short walk outside, do some stretching for a couple of minutes, or practice some deep breathing.”

Two glasses full of blueberry smoothie on a wooden serving board

Dr Ruqia Zafar, GP and medical director at FUTURE WOMAN

“Ultimately, you want to identify why energy slumps are happening, so that you can work on improving energy levels long-term, meaning quick fixes on the day to day are not needed. If cortisol and blood sugar are balanced, you should wake up with plenty of energy and have stable energy and mood throughout the day. This is something we help our clients with, and why we test cortisol alongside other hormones. Too many women are normalising daily fatigue and low energy when really, it's about what you do every day to support your body rather than quick fixes. I like to go for a walk, dance (seriously, music and movement is a good combination to boost energy and mood!), hydrate with electrolytes and avoid coffee!”

Liza Marogy, registered nutritionist and founder of Inessa

“Co-enzyme Q10 (CoQ10) is found in the cells of almost all animals and bacteria. It works like a vitamin and helps to generate energy in our cells. Our bodies naturally produce CoQ10, but levels decrease with age and can be depleted by the use of certain medications, such as statins. CoQ10 can be found in foods like meat (most concentrated in organ meats), oily fish and sesame seeds. However, sufficient amounts of CoQ10 can be hard to obtain through diet alone, particularly for vegetarians. Supplementing can be very beneficial and promote a feeling of vitality, especially once we are in our mid-thirties and onwards, and has the added benefit of supporting cardiovascular health".

Check out our best mackerel recipes or sardine recipes for inspiration on getting more oily fish into your diet.

Easy Mackerel Recipe with Pickled Grape Salad

Sarah Banks, health coach and founder of the IVF Positivity Planner

“Prioritising sleep is important, aiming for 7-9 hours of quality sleep a night. As well as staying hydrated to help with hormone regulation and overall energy levels. And move your body with gentle exercises like walking, yoga or stretching that can boost circulation and reduce stress. Finding small ways to boost your energy (both physically and emotionally) can make a real difference to how you feel, especially going through something like fertility treatment. Listen to what your body and mind need.”