Fatigue is a weight loss killer. When we’re tired, we find every excuse to skip our workout, grab that carby snack, or stay on the couch. What do most of us do on sluggard days? Pour another cup of coffee.
But while coffee might give you that initial jolt, it comes with a crash that can leave you even more tired—and reliant on caffeine to keep going.
The good news? There are natural, science-backed energy boosters that can help you feel awake, energives, and ready to take on your weight loss goals. Let’s dive into these coffee alternatives so you can get back to your healthy lifestyle.
Natural Light Exposure: Your Wake-Up Call
Why it works:
Coffee’s energy-boosting effect comes largely from caffeine, which blocks adenosine receptors in your brain. Adenosine is the chemical that makes us feel sleepy. But you can get that morning energy boost without the caffeine crash. One of the most effective and natural ways to stimulate alertness is by exposing your eyes to natural light first thing in the morning.
Bright morning light does shift your body’s hormones. When you step outside or sit by a window, the bright light signals to your brain that it’s time to wake up. This exposure suppresses melatonin (the hormone that makes you sleepy) and stimulates the release of cortisol (the “wake-up” hormone that boosts alertness and energy).
Over time, this habit will help regulate your circadian rhythm, making your body naturally feel more awake in the morning and ready for sleep at night.
Try this:
- Aim to spend at least 10-15 minutes in bright, natural light each morning within the first hour of waking. If possible, take a short walk outside!
- If you can’t sit or walk outside, sit near a window with the curtains open to let in natural light.
Hydration: Your Energy Protector
Why it works:
Coffee may provide that initial boost, but it’s also a diuretic, meaning it pulls fluid from your body and can lead to dehydration. Dehydration sucks away your energy and can leave you feeling sluggish, mentally foggy, and fatigued.
Drinking water first thing in the morning helps rehydrate your body after hours of sleep. Water also jumpstarts your metabolism and aids in healthy digestion—two factors that help give you more sustained energy throughout the day.
When you’re well-hydrated, your head doesn’t have to work as hard to pump oxygen and nutrients to your cells, and your energy levels naturally rise. Even mild dehydration can reduce cognitive performance, which is why reaching for water might be the quickest way to feel more alert.
Water alone won’t cure our hydration needs. An electrolyte supplement has become as much a part of my daily routine as brushing my teeth. It replenishes my electrolytes, increases my energy, and makes my water taste delicious!
Try this:
- Start your day with a 16 oz of water—preferrably at room temperature for best absorption. You can add a pinch of sea salt for a boost of electrolytes, or add my favorite electrolyte supplement for ultimate hydration!
- Keep a large glass or water bottle with you throughout the day to help you keep sipping.
B-Complex Vitamins: Energy at Your Cell-Level
Why it works:
B vitamins, specifically B6, B12, and folate, play a crucial role in providing energy at a cellular level. These vitamins help convert the food you eat into energy, support healthy nerve function, and reduce feelings of fatigue. When you’re deficient in B vitamins, you may feel sluggish, experience brain fog, or have trouble concentrating.
While coffee can give you a quick burst of energy, B vitamins offer a more sustainable, longer-lasting energy source. They work more slowly but more efficiently, supporting your body’s nutritional needs and preventing the energy crashes that can come with caffeine.
Try this:
- If you aren’t receiving enough B vitamins through your diet, think about adding a B-complex supplement to your morning routine.
- Include a variety of foods rich in B-vitamins (like grass-fed beef, wild-caught fish, chicken breast, organ meats, leafy greens, nuts, eggs, and dairy) in your daily diet to keep your energy levels steady.
Beetroot Juice: A Natural Performance Enhancer
Why it works:
Beetroot juice is loaded with nitrates, which your body converts into nitric oxide. Nitric oxide helps improve blood flow, which means more oxygen and nutrients are delivered to your muscles. As a result, your muscles receive a boost of energy and stamina!
The sustained energy Beetroot juice provides will make it well worth the earthy flavor. This diet addition is especially helpful if you find yourself tired during workouts or need extra energy to get through your day.
Try this:
- Drink ½ to 1 cup of organic beetroot juice about 30 minutes before a workout or during an afternoon slump.
- Beetroot powder supplements are also available if you prefer a more convenient and flavor-free approach.
Exercise: Moving Toward High Energy
Why it works:
Exercise has so many benefits, it’s nearly a cure-all! Did you know that a short, 20-minute brisk walk can provide a similar or even greater energy boost compared to drinking a cup of coffee? Exercise, especially aerobic activities outside, improves circulation, increases endorphin production, and enhances oxygen delivery to your muscles.
It may feel like the last thing you want to do while in a slump, but even a short burst of activity can help combat fatigue, enhance your focus, and help you sleep deeper that night!
Exercise also has long-term benefits, like improving your heart health, building muscle mass, increasing stamina and strength, and supporting hormonal balance. These effects compound over time, making you feel much more energized during day-to-day.
Try this:
- Start with a 15-20 minute morning walk outside, or try a few quick, 10-minute bodyweight workouts in the middle of your work day when you’d normally grab a second and third cup of coffee.
Restorative Sleep: The Straight Path to Sustained Energy
These energy boosters will help restore your body and give you lasting, bright energy. But they can’t reverse the effects of poor sleep habits. Build a strong foundation of quality sleep—this step alone will increase your weight loss and add years to your lifespan!
Your journey to weight loss and better health doesn’t have to be a grueling one. Find practical, effective, science-backed steps in LEAN. We’ll show you the fastest path to your goals and answer all your questions along the way.
