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5 Natural ways to boost your energy - without the caffeine crash

Feel like you’re running on empty? When we feel blah, unmotivated and fatigued, practising even the simplest daily tasks can feel challenging and almost impossible and can impact our diet and sleep quality. 


Luckily, there are easy, natural practices guaranteed to put a spring in your step. Skip the extra cups of coffee and vibrantly coloured energy drinks and tap into these 5 easy hacks for getting enough energy naturally.


Eat A Wholefood Diet With Slow-Release Carbs

Spikes and dips in blood sugar levels can mess with our energy levels throughout the day, triggering cravings for high-sugar foods that provide an instant energy hit. Include high-fibre carbs in your daily diet to help keep blood sugar levels stable. Choose slow-release carbs like oatmeal and wholegrain bread, rice and pasta that provide a steady source of fuel for the body so you're not running on empty.


Increasing your polyunsaturated and monounsaturated fatty acids and protein in lean meats like chicken and turkey, salmon, tuna, and nuts increases ATP and muscle mass and prolonged energy levels throughout the day.


Snack every few hours to drip-feed your brain with a steady supply of nutrients, and drink as much filtered water as possible. Fatigue is often a sign of dehydration. Some fruits and vegetables are almost 90% water or higher, so pile your plate with celery, cucumbers, zucchini, tomatoes, and fruits such as peaches, strawberries, citrus and watermelon.


Sip Ceremonial Cacao Daily


Do you lean into coffee for a quick jolt of energy but dread the anxiety that comes with every cup? Ceremonial Cacao is packed with mood-boosting bioactive compounds, tastes just as good, provides the same energetic rush, but sustains energy levels for longer - without the crash. Rich in theobromine, a mild natural stimulant that promotes slow-release, focused energy but without the anxiety and heebie-jeebies, it also increases serotonin levels, elevates cognitive function and keeps moods level. Remarkably, despite being a stimulant, theobromine is also a well-known sleep remedy as it helps to balance brain chemistry. Unlike coffee's core stimulant, caffeine, which is addictive, intense, fast-acting and anxiety-inducing, theobromine is non-addictive, mild, slow-moving, and long-lasting.


Antioxidants help improve energy metabolism and aerobic performance, and Ceremonial Cacao is one of its richest sources - it contains 20 times more than blueberries and over 100 times more than bananas.


Calming and grounding, it is also a rich source of magnesium, which is a known energy booster that burns calories while building strong bones and regulating blood pressure. Ceremonial-grade Cacao's high levels of PEA (Phenylethylamine), known for increasing energy levels, also increase dopamine and serotonin, which are linked to stable mood levels and mental health.


Keep Moving

Regular exercise increases the blood flow to your body and improves your cardiovascular health and fitness, allowing more blood and oxygen to get to the body and providing energy to do work.


It also helps add muscle mass, encourages your body to produce more ATP in your cells, and boosts energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which provide the mental feel-goods you experience post-workout.


Daily exercise also ramps the production of thyroid-stimulating hormone, testosterone, human growth hormone, and catecholamines, all of which boost your metabolism and increase energy levels. It also makes you more efficient at utilising your body's fat and sugar stores for fuel, which allows you to burn them for energy, helps regulate blood sugar levels and prevents the ebbs and flow that cause fatigue.


It doesn't matter what exercise you do, but it helps if you enjoy it. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. If your energy levels are low, start small with 20 minutes of low-to-moderate aerobic activity three days a week, and build up from there.


Get Quality Sleep

Quality sleep is vital for energy, and a recent survey showed that almost half of us are experiencing more sleep disruption than usual. Researchers recommend between 7-9 hours as the optimal length of sleep required for the average adult.


Practice good "sleep hygiene" by heading to bed and rising at the same time every day, including weekends, to keep your sleep/wake cycle synchronised with your circadian rhythms.


Establish a bedtime ritual by determining when you cut off your work emails and switch your phone off. Take a bath, brush your teeth, and read for half an hour with a gentle light. Establishing a set routine means you're less likely to get caught up in random thoughts right before you shut your eyes.


An afternoon snooze can also assist with sleep quality and set you up with more energy. Doze for 20 to 30 minutes, and don't nap within several hours of your regular bedtime, as this can disrupt your sleep cycle.


Take a moment to find your calm, throughout the day

Anxiety zaps our energy and makes us feel tired because it keeps the sympathetic nervous system constantly stimulated, which causes disruptive sleep and drains our mental well-being of energy.


Mindful breathing practices teach us to pay attention to our breath. It helps calm the nervous system, makes us feel less anxious and increases energy levels.


Practising a daily breathing routine makes your breathwork practice more effective. Over time, you will feel more centred,  calm and energised. Add a breathing session to an already-established routine to help make it a regular habit, or practice yoga, tai chi, and qi gong.


Eat well, sleep tight and sip your Cacao.  Tapping into natural energy is the secret to productivity and a happier, lighter and more content you.



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