9 natural ways of optimising your energy
Tired of feeling tired? You’re not alone. Modern living can really take a toll on energy stores - physically, mentally and emotionally. Between busy schedules, stress, disrupted sleep and constant stimulation, our systems rarely get the rest and nourishment they need to truly thrive.
The truth is, optimising your energy levels is about tuning in - supporting your adrenal glands, nervous system, and mitochondria (our cells’ energy generators) is key. And here are nine simple, natural ways to do just that, combining nutritional wisdom with practical daily shifts.
1. Eat protein with every meal
Protein stabilises blood sugar and protects your mitochondria - the energy-generating powerhouses in your cells. Think eggs, lentils, organic meats, seeds, and clean protein powders. Every meal is an opportunity to refuel.
2. Prioritise your B vitamins
B vitamins are vital for energy production, adrenal function and nervous system support, and Vitamin B12 is especially important during busy or stressful periods. Wholegrains, dark leafy greens and legumes are great sources or top up with a dedicated supplement.
3. Focus on Magnesium, too
Magnesium reduces fatigue and supports your nervous system and muscles. If you often feel ‘wired but tired’, it’s a must-have. You’ll find it in leafy greens, nuts and seeds.
4. Power up with Vitamin C
Not only does Vitamin C support your immune system, but it’s also vital for the production of adrenal hormones. While oranges are popular, better sources include peppers, broccoli, kale, red cabbage and watercress. Raw or lightly cooked veg retain the most.
5. Support your gut
Your gut plays a surprisingly key role in your energy. A disrupted microbiome can affect nutrient absorption, immunity and mitochondrial health. Eat plenty of fibre, fermented foods and immune-supportive plants like garlic. Remember, our nutritional therapists are on hand to help address gut imbalances.
6. Nourish with healthy fats and superfoods
Avocados, flax, olive oil and oily fish provide essential fatty acids that help fuel mitochondria and support long-lasting energy. Good fats don’t slow you down - they keep you going. Microalgae, such as spirulina, are rich in energy-supporting nutrients. Try adding a spoonful to your morning smoothie for a natural lift.
7. Move mindfully
If you’re feeling depleted, opt for walks, yoga or swimming instead of high-intensity training. These forms of movement calm the nervous system and help restore energy.
8. Ease off the caffeine
While it may offer a quick fix, caffeine puts extra strain on your adrenals—and can deplete energy over time. Try switching to green or herbal teas, which offer a gentler lift without the crash.
9. Consider a short detox
A gentle detox can help reset your microbiome, flush out toxins and reinvigorate your mitochondria. Focus on whole foods, hydration and rest over restriction. You’ll be amazed how much more energised you can feel.
Energy isn’t about pushing harder - it’s about nourishing smarter. By supporting your body’s natural systems, you create the conditions for sustainable energy, inner balance and a better sense of rhythm throughout your day.
For a closer look at how you can optimise your energy and support your cells' powerhouse, check out 8 ways to support your mitochondria and 6 nutrition tips to help manage your blood sugar.
