The Best Way to Eat for More Energy

Are you stuck in a rut?

You know that getting up earlier and working out makes you feel amazing. But, for some reason, your body sends major signals when your alarm goes off each morning that what you really need is an hour of laying in bed, dozing on and off between scrolling sessions on your phone.

Why do we do this to ourselves?

Habits take time to stick. But when we’re low on energy, we don’t have the fuel to push through the process of setting those new habits.

At this stage of life, finding energy is like finding gold. It’s a treasure we’ve been missing, a solution to living a full and healthy life.

If only we had energy, we think, those workouts, that meal prep, and that to-do list wouldn’t feel so daunting.

So, let’s stop putting this off. Let’s get to the bottom of why your energy has hit rock bottom. And discover how food can change everything.

What Drains Energy?

Here’s a snapshot of your body at a cellular level.

After you eat, carbohydrates are broken into glucose, which enters your blood stream.

Your pancreas, then, releases insulin, which binds to receptors on muscle and fat cells in your body.

This triggers glucose transporters to move to the cell surface and pull glucose inside.

If the spike is large, the insulin release is large too. Then, glucose can drop quickly afterwards.

Your brain, which depends heavily on steady glucose, senses that fall, and you feel fatigue and fog. Stress hormones (like glucagon and adrenaline) then try to raise blood sugar again, creating that shaky, low-energy “crash” sensation.

So, what’s the solution?

Keeping those glucose spikes at a minimum.

If you were testing your blood glucose with a Continuous Glucose Monitor, you’d be able to see in real time:

How much your blood sugar changes when you eat
How high your blood sugar rises after a meal
How quickly it recovers and returns to your normal baseline number

A healthy, ideal blood sugar response to food looks like:

A change in blood sugar of 30 points or less
A peak of 140 or less
Recovery to baseline within two hours

Some foods put us on a blood sugar rollercoaster. Others keep our blood sugar and energy levels steady for hours. Let’s take a closer look at the nutrients you should prioritize for stable energy.

7 Nutrients Your Body Needs to Make Energy

When you’re running on caffeine and willpower, you’re also running low on critical nutrients your body needs.

Here’s what makes the difference:

Protein: It’s your reliable energy wingman. Foods with complete protein (like eggs, chicken, and Greek yogurt) provide all essential amino acids to repair muscle and stabilize energy between meals.
Fiber: Fiber slows digestion, stabilizes blood sugar, and powerfully prevents energy crashes.
B Vitamins: B Vitamins act like an energy switch. They help enzymes break down carbs, fats, and protein into usable fuel.
Leucine: This key amino acid signals your body to produce energy and tap into fat stores when needed.
Iron: Iron delivers oxygen to your cells. Low iron often feels like fatigue, brain fog, and low stamina.
Carbohydrates: Carbs provide quick, usable energy. Below, you’ll see that some are better than others at keeping that energy stable.
Omega-3s: Omega-3s reduce inflammation and fight that heavy, sluggish feeling.

When these nutrients are balanced and a consistent part of your daily diet, your energy will stay steady, predictable, and strong.

6 Foods You Can Eat Daily for That Golden Energy

These staples will help keep your energy steady all day long.

Eggs: A near-perfect package of protein, healthy fats, and B vitamins. Eggs keep you full and mentally sharp for hours.
Fatty fish (like salmon or mackerel): Fish are rich in omega-3s that fight inflammation and help your body produce sustained energy.
Greek yogurt: Greek yogurt contains up to 3 times the protein as regular yogurt. It is also high in B vitamins to support energy metabolism and gut health.
Spinach: This leafy green is packed with iron and folate to support oxygen flow and reduce that mid-afternoon slump. Toss it into eggs, smoothies, or salads.
Bananas: It’s nature’s quick energy source that’s also loaded with potassium and vitamin B6, supporting muscle function and stable blood sugar.
Brown rice, quinoa, beans, farro, & oats: Slow-digesting carbs paired with fiber means long-lasting fuel without the crash.

Build your meals around these staples for reliable energy between meals.

Tips to Keep Energy Strong and Steady, All Day Long

Sometimes we eat healthily without understanding how these foods affect our blood sugar.

For example, one person might grab an apple as a snack. The next person grabs an apple and a handful of walnuts.

Both are picking whole foods. But the second person has a significantly smaller and more gradual blood sugar rise compared to the first person. Adding walnuts provides their body with healthy fats, protein, and extra fiber, slowing down the absorption of sugar in their bloodstream.

Simple shifts in how you eat can have a major effect on your energy levels throughout the day (and your body-fat percentage, because insulin is a fat-storing hormone!).

Here’s how to keep blood sugar stable:

Anchor your meals with lean protein: Protein keeps you full and your energy stable for hours. It slows digestion. It reduces how quickly glucose enters your bloodstream. It improves focus and productivity. It preserves muscles. It boosts metabolism. It lowers hunger hormones. Nothing beats it. So don’t skimp on it.
Prioritize fiber. Think veggies, beans, and chia seeds. Fiber slows absorption and steadies energy. Here are my favorite high-fiber foods.
Choose low-glycemic foods. They digest slower, preventing sharp spikes and crashes.
Hydrate aggressively: Your body is about 70% water. Even mild dehydration causes fatigue and brain fog. Add electrolytes for optimal hydration.
Include healthy fats: Avocados, nuts, and fatty fish provide your body with slow, sustained fuel.
Limit alcohol: You know this! Alcohol is a depressant that slows brain activity and drains your energy the next-day.
Use caffeine strategically: Too much backfires, causing an energy crash later in the day. Stick with a single serving in the morning, or opt for green tea, which, thanks to its dose of L-theanine, provides a steadier release of caffeine.

Quick Rules to Keep on the Forefront

Build a balanced breakfast: Protein, fat, and complex carbs means no morning crash. I love a 3-egg omelette with smoked salmon and avocado. Plain Greek yogurt with chia seeds and berries is a great option when I can’t cook in the morning.
Never eat carbs alone: Always pair carby food with protein, fat, and fiber to smooth out that blood sugar spike. Think apple + nuts, rice + chicken, or toast + eggs.
Don’t drink coffee with a carb-heavy meal: Caffeine amplifies the blood sugar spike from refined carbs, leading to a sharper crash. Have coffee after a protein-rich meal to protect your energy.
Skip the late-night stress-eating: Eating under stress late at night disrupts sleep and your next-day glucose control. Poor sleep leads to unstable energy, stronger cravings, and, of course, a harder start the next morning.

How to Boost Energy for a Better Workout

Exercising regularly powerfully boosts our energy. When you workout, you increase your body’s ability to utilize energy efficiently.

But it goes both ways. We need energy to complete a good workout.

What you eat before and after your workout plays a crucial role in whether your stamina is sustained or hits the floor faster than that barbell.

This is my go-to pre-workout. After the workout is done, I dive into a filling breakfast that contains at least 30 grams of protein. And, of course, staying hydrated before, during, and after exercise is non-negotiable.

Replenish Your Energy with Rest

Your body and metabolism is unique. How my blood sugar responds to a sushi roll, for example, might be different than how your body responds.

Start tuning in to your own body. Notice how your energy responds to different meals. Which breakfasts keep you full until lunch? Which snacks lead to a crash an hour later?

Your body gives you feedback all day long. But if you want solid data, there are tools that will help you read it.

That’s why I created CGM LEAN.

Inside the program, you don’t have to guess how your blood sugar is responding to your meals. You’ll see it in real time, allowing you to confidently build meals that keep your energy steady, your cravings lower, and your weight loss results consistent.

One member, Heidi, shared:

“I’ve felt so much stronger and more energized since beginning the program. I sleep so well now and I’ve gone down two pant sizes. I’m getting muscles I’ve never had before. Amanda is so supportive and ensures everyone stays on track. She has been so helpful and quick to answer any questions I have had. I’m so thankful to have found this program!”

When you understand what’s happening under the surface, reaching your health goals (energy included) gets much easier.

Join us.

*Some of the links on this page are affiliate links, which means I may earn a commission if you make a purchase through them—at no extra cost to you. I don’t recommend products because I get a commission, I choose them because I believe in and use them.