Natural Ways to Boost Your Energy: 6 Biohacks That Actually Work
If you find yourself relying on an afternoon coffee to push through the day, you’re not alone. Fatigue, brain fog, and energy crashes are common—but they don’t have to be inevitable. At Natural Medicine of Seattle, Dr. Liz McAuliff, ND helps patients uncover the root causes of low energy and regain sustainable vitality through naturopathic tools like nutrition, lifestyle changes, and targeted supplementation. Here are six effective and natural biohacks to help improve your energy—without the crash or jitters.
1. Address Key Nutrient Deficiencies
Low energy is often your body’s way of signaling a deeper imbalance—and nutrient deficiencies are one of the most common causes. Iron, Vitamin D, B12, and Folate are all essential for cellular energy production and nervous system function. If your diet is lacking or your body has difficulty absorbing these nutrients, fatigue can quickly set in. Working with a naturopathic doctor to test and supplement appropriately can help restore your energy at the root level.
2. Try Nootropic Supplements for Mental Clarity
Nootropics are natural substances that support cognitive function, focus, and mental stamina. Adaptogenic herbs like Rhodiola, Bacopa Monnieri, and Siberian Ginseng can enhance resilience to stress and boost alertness without overstimulation. Additionally, brain-boosting nutrients like B vitamins, Omega-3s, and L-Theanine support neurotransmitter function and improve your brain’s energy output. A personalized supplement plan can offer a natural lift in both mood and productivity.
3. Prioritize Proper Hydration
Even mild dehydration can lead to fatigue, headaches, and difficulty concentrating. Your cells require adequate hydration to function efficiently—especially your brain and muscles. Start your day with a glass of water, and aim for regular hydration throughout the day. For an extra boost, infuse your water with lemon, cucumber, or mint, or enjoy caffeine-free herbal teas that hydrate and calm.
4. Improve Your Sleep Hygiene
Sleep is the foundation of energy. If your sleep is irregular or disrupted, it can impact everything from hormone production to mental focus. Establish a consistent bedtime, create a calming nighttime routine, and limit screen exposure in the evening. Tools like mindfulness, magnesium supplements, or natural sleep aids may also support better rest. If you’re waking up tired, it’s worth investigating your sleep quality with a provider.
5. Balance Your Cortisol Levels
Cortisol, your body’s main stress hormone, plays a critical role in your natural energy rhythm. In a healthy pattern, cortisol rises in the morning to wake you up and falls in the evening to help you wind down. Chronic stress or irregular sleep can disrupt this pattern, leaving you feeling “wired and tired.” Support cortisol regulation by getting early morning light exposure, practicing mindfulness, and incorporating adaptogens like ashwagandha or phosphatidylserine under the guidance of a professional.
6. Prevent Blood Sugar Crashes
Blood sugar imbalances are a major contributor to mid-day energy dips. Spikes and crashes in blood glucose can leave you feeling foggy, irritable, or exhausted. To stabilize your energy, start your day with a protein-rich breakfast, avoid refined carbs on an empty stomach, and take short walks after meals. These simple habits help smooth out glucose fluctuations and keep your energy steady. If you’re unsure how your body responds to food, consider working with a provider to explore Continuous Glucose Monitoring (CGM) for personalized insight.
Feeling constantly tired isn’t normal—and you don’t have to push through it. By supporting your body with these six energy-enhancing habits, you can increase your stamina, sharpen your focus, and feel better throughout the day. For customized support, Dr. Liz McAuliff, ND at Natural Medicine of Seattle offers comprehensive naturopathic care to help you uncover and treat the root causes of fatigue. Book a consultation today and reclaim your natural energy—no caffeine required.
Blog written by, Dr. Liz McAuliff, ND