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10 Itty Bitty Changes You Can Make to Rev Up Your Energy Levels

In theory, the 21st century was supposed to make our lives easier: instant communication, unlimited virtual possibilities, and high-speed, well... everything. Ironically, though, it’s the things that were meant to make our lives easier that actually make them harder. In our 24/7, digitally-connected, always “on society, it’s easy to get so wrapped up in everything, you leave your engine with nothing.

If you feel drained all the time, that’s not entirely your fault. It’s exhausting being an employee, student, parent, PERSON in the digital age. Fortunately, if you make just a few small tweaks to your wellness routine, there’s a good chance you’ll start feeling better day after day.

To anyone with a third or fourth cup of coffee in their hand as they read this, here are ten expert-approved tips for boosting your energy in a more helpful and holistic way: 

  1. Make H2O your new BFF.

    The vast majority of individuals spend a large part of their day dehydrated, which is known to increase fatigue, impair mood, and decrease cognitive performance and memory. Feeling just a little bit thirsty? You’re already dehydrated.

    Get in the habit of keeping a bottle of water or flavored water around with you to stay hydrated throughout the day––especially if you live in a hot, humid environment or you’re physically active.

    Water is a quick go-to, but maintaining proper electrolytes is also important for adequate hydration. If you are a heavy-sweater, you lose a significant amount of sodium in your sweat, and it may be important to replenish this key electrolyte to maintain proper hydration and peak energy levels

    Brian Bender PhD, Intake Health

  2. Let the sun shine in.

    To encourage deep, energy-boosting sleep, I recommend getting a healthy dose of morning sun. Exposure to the first sunlight of day can be incredibly effective at helping you regulate your circadian rhythm, so you can get going the moment you wake up. If it’s been rainy for a few days or there’s limited access to the sun where you are, try taking a Vitamin D supplement.

    Morgan Simon, Certified Functional Nutritional Therapy Practitioner, Well Thymed

    Looking for a Vitamin D supplement that tastes as great as it is energizing? KOR Shot’s Intense Defense offers up 235% of your daily vitamin D dose, so you can feel bright and buzzy all day long.

  3. Gut brain connection

    Multiple studies have confirmed that your gut sends signals directly to your brain and can help with mental health. Think about the last time you gorged on terrible food all day. Chances are you didn't feel energetic at all the next day. Adding probiotic-rich foods to your diet allows your microbiome to send positive signals to your brain, making you feel more energized and alive.

    Alicia Harper, Certified Nutritionist, Probiotic Review Girl

    Adding energy-boosting probiotics to your diet is a no-brainer with KOR Shot’s Gut Check. Enjoy a refreshing blend of 1 billion CFU probiotics, California lemons and apple juice and coconut water to keep your gut healthy and engine going, going, going...

  4. Pile your plate with plants.

    A plant-based diet is the number one thing you can do to boost your energy naturally.  Incorporating more fruits and vegetables into your lifestyle boosts your energy within a day or two. When we eat foods that are full of life, nutrients, vitamins, water and fiber, we have more energy. Without a doubt, a plant based diet will improve your digestion, allowing you to enjoy better sleep quality and more energy each day.

    You don’t have to become 100% vegan to reap the benefits. You can boost your plant intake by adding berries or apples to your breakfast, pairing a vegetable soup or salad with your lunch, snacking on nuts, seeds or fruit in the afternoon, and switching out your dairy creamer for a plant-based milk, such as almond or oat.

    Megan Swan, Megan Swan Wellness
    woman in sunglasses with coffee cup
  5. Just say no to java.

    While it’s incredibly tempting to turn to caffeine when you’re tired during the day, it may be counterproductive in the long term. The cup of coffee that gives you a quick pick-me-up in the afternoon may lead to anxiety and restlessness that will keep you up at night. Cut off your coffee intake a minimum of six hours before bed for deeper sleep and increased energy in the morning.

    Cintia Silva, Yoga Specialist, Blue House Yoga

    Need an afternoon replacement for your second (or third) cup of coffee? Our Focus Fuel is packed with brain-boosting adaptogens, like Bacopa, Rhodiola root and lion’s mane mushroom for keeping your energy up and focus strong.

  6. Eat the right kind of carbs.

    Our body and brain's #1 source of energy is glucose, which we get from carbohydrates. If we aren't eating enough food or carbohydrates, we deprive our body of its #1 energy source. This triggers our stress response (“fight or flight”), which triggers physiological symptoms (like anxiety) and drains us of our energy, making us prone to mood swings and brain fog.

    Complex carbohydrates, like whole grains, beans and starchy vegetables, not only make you feel more full and satisfied due to their high fiber content, but also help to stabilize your blood sugar levels throughout the day, meaning you'll likely avoid those post-lunch energy crashes and have lasting energy throughout the day.

    Annamaria Louloudis, MS, RDN, Registered Dietitian Nutritionist, Louloudi Nutrition

  7. This is the part where we tell you to exercise (sorry, not sorry). 
If you're feeling drained or fatigued, it may feel counterintuitive to get up and move, but it's often exactly what you need. Exercise is a natural energy booster, because it increases circulation and elevates your mood (thanks to higher brain dopamine levels). 
Jamie King, Founder, Flex & Flow
  1. Eat on a schedule.

    The best way to sustain energy is to eat a solid breakfast, lunch, and dinner with snacks throughout the day. Aim for no more than fours hours between nutrient intake. Fortify your meals and snacks with lean proteins, whole grains, and produce; this will help even out your energy. Eating large meals or excess refined sugars may offer a quick burst of energy, but it will be short lived and leave you feeling sluggish within only an hour or so. 

    Shena Jaramillo MS, RD, Peace and Nutrition
  1. Take a walk around the block.

    Going outside for a walk will help you reset your mind and keep you active during the day. Drinking in the cool fresh air not only energizes your body but will trigger your metabolism to bump up its calorie burning potential in an effort to keep you warm.

    Joy Puleo (M.A., PMA-CPT), Balanced Body

  2. Sneak in some magnesium.

    Did you know there's a terribly underrepresented nutrient that's responsible for over 300 biochemical reactions in the body? This little mineral is also responsible for energy production, leaving you exhausted and fatigued when you don't get enough. The mineral is magnesium, and it's at work in every cell in your body. 

    But what happens if you're not getting enough? Common signs of deficiency include headaches, muscle cramps, insomnia and low energy. If you're dealing with these symptoms, you're not alone: close to 70% of Americans are deficient in magnesium.

    Natalie Jurado, Founder, Rooted In

    woman in a white shirt on a beach meditation
  3. Do NOTHING to gain something!

    The art of doing nothing is lost on us. We are constantly wired and tired and need to be doing something at every moment of the day. When was the last time you did nothing, I mean truly nothing and just enjoyed yourself and your thoughts?

    Turn off your phone, outside distractions, and simply sit quietly with yourself. Relax, close your eyes, and simply listen to your body. Have a discussion with yourself and listen to the sounds of nature. Guess what? You just meditated! Simply being with yourself and casually meditating will relax your body, mind, reduce stress levels, and YES, give you more energy!

    Want a double bang for your buck? Do this outside on a sunny day in nature and soak up the sights, sounds, and that much-needed vitamin D!

    Joey Thurman, Health, Fitness, and Nutrition Expert, Kuudose
    @Joey Thurman

Each and every day comes with so many new emails, text messages, tik tok videos, and dog memes, and keeping up with all of them can leave you running on empty. If you need to hit the reset button on your energy levels, the experts agree these three KOR shots can help:

  • Intense Defense: for mood-boosting Vitamin D
  • Gut Check: for a feelgood belly that never weighs you down
  • Focus Fuel: for mind-fueling, energy-revving adaptogens to replace your afternoon coffee (and subsequent crash).

If you’re nodding off as you read this, it may be time to recruit your wellness routine. With a few minor tweaks to your diet and lifestyle, you can boost your energy and get more out of your day!

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