The good news is that you don’t need extreme cleanses, endless coffee, or mystery supplements in order to feel better. Real, lasting energy starts with simple, consistent care, like balancing your blood sugar, staying hydrated, eating well, moving your body, and building true rest into your daily routine.

This expert guide looks into exactly how to fuel your body naturally so you can feel more energized, from morning to night.

Step 1: Balance Blood Sugar for Consistent Energy

If your energy crashes midway through the morning, or you feel foggy and drained by late afternoon, your blood sugar could be the reason behind it. The foods you eat directly affect how steady your energy feels throughout the day. When your meals are full of refined carbs like pastries, white bread, or sugary drinks, your blood sugar can spike fast and then plummet, leaving you tired, irritable, and reaching for another snack just to keep going.

“Always pair carbs with protein or healthy fats,” says Bridget Isaacs, MS, RD. “It slows digestion and keeps your energy steady for hours.”

Think about simple combos that fuel you without the crash, like oatmeal with nut butter, an apple with cheese or almonds, or whole-grain toast with eggs and avocado. These kinds of meals and snacks help you feel fuller for longer and give your body a steady release of energy that lasts through your day.

Rather than cutting carbs, it’s all about pairing them wisely so that your blood sugar stays balanced, and your energy stays smooth.

Step 2: Eat Enough - Undereating Can Be an Energy Trap

Feeling tired all the time doesn’t always mean you’re doing too much, it might mean you’re eating too little. Many people unintentionally undereat, especially when life gets busy or when they’re trying to eat “light.” But when your body doesn’t get enough fuel, your metabolism slows down, and your stress hormones, like cortisol, can rise. The result? You feel drained, foggy, and stuck in low gear.

“When you’re undernourished, your body conserves energy,” explains Bridget Isaacs, MS, RD. “You feel fatigued not because you’re lazy, but because your body is trying to protect you.”

The fix is simple but very powerful…eat regularly and give your body what it needs to run smoothly. Aim to eat every three to four hours, especially if you’re active. Include a source of protein at each meal, like fish, chicken, tofu, or beans, to help keep your energy steady. And don’t skip breakfast. Starting your day with protein helps stabilize your blood sugar, setting you up for more balanced energy all day long.

Eating enough doesn’t mean that you have to eat more. It just means that you have to eat consistently in order to nourish your body so that it can show up for you.

Step 3: Hydrate Like a Pro

That afternoon slump or nagging brain fog you’re feeling might be as simple as dehydration. Even mild fluid loss of just 1 to 2%, can affect how clearly you think and how well you feel. Your brain is made up of about 75% water, so when you’re low on fluids, it’s no surprise that your energy and focus take a hit.

“Start your day with water before coffee - try to drink a glass while your coffee is brewing,” suggests Jessica Kelly, MS, RDN, LDN. “Then aim for steady hydration—small sips throughout the day rather than large amounts at once.”

Keeping a water bottle where you can see it (like on your desk, in your bag, or next to your keys) makes it a whole lot easier to remember to drink. If plain water doesn’t appeal to you, try adding lemon, cucumber, mint, or a splash of 100% fruit juice to keep things fun and flavorful. And if you’re exercising or sweating more than usual, a pinch of salt or an electrolyte mix can help your body absorb fluids more easily.

One easy trick is to connect drinking water to a habit you already have. As behavior expert BJ Fogg recommends, pair your new habit with an existing one, like drinking half a glass of water right after pouring your morning coffee. These small, consistent actions can add up to better hydration and better energy without needing you to remember.

Step 4: Fuel Your Body’s Engine

Inside each of your cells, there are tiny powerhouses called mitochondria that are hard at work turning the food you eat into energy that your body can use. These little engines keep everything running, like your muscles, brain, mood, and metabolism. But when they’re under stress, are missing out on important nutrients, or are dealing with inflammation, they don’t work as efficiently as they should. And when that happens, fatigue tends to follow very closely behind.

“Think of these nutrients as the sparks that keep your internal engine running,” says Jessica Kelly, MS, RDN, LDN. “If one is missing, energy production can suffer.”

So, how do you keep those sparks lit? It starts with what’s on your plate. B vitamins (which are found in eggs, whole grains, and legumes) help your body convert food into usable energy. Magnesium, which shows up in leafy greens, nuts, and seeds, supports hundreds of essential reactions inside your cells. Iron is a big one too, especially for anyone who menstruates, because low levels can leave you feeling drained because your cells aren’t getting the oxygen they need. And then there’s CoQ10, a natural antioxidant that your body uses to keep those mitochondria working smoothly.

You don’t need fancy supplements to cover the basics. A colorful, whole-food-based diet gives your body what it needs to stay energized from the inside out.

Step 5: Rethink Caffeine

Caffeine’s not the enemy, but it’s not the answer, either. It may feel like a quick fix when energy dips, but if you're reaching for your third cup by mid-afternoon, it might be time to check in with what your body really needs. While caffeine can definitely help you feel more alert in the short term, relying on it too much can overstimulate your nervous system and cover up the deeper reasons behind your fatigue.

“Caffeine can be part of a balanced life, but it’s not a good substitute for rest or food,” says Bridget Isaacs, MS, RD.

One simple strategy that helps? Cut off caffeine by 2 p.m. Even if you don’t notice it affecting how quickly you fall asleep, it can still interfere with the quality of your rest, especially the deep, restorative stages that your body depends on to recharge.

Instead of another coffee, try natural energy boosters when you hit a lull. A quick walk outside can do wonders…natural light helps reset your internal clock and perks you up naturally. Herbal teas with ginger or lemon offer a warm, caffeine-free pick-me-up. And just a few minutes of slow, deep breathing can calm your system and bring more oxygen to your brain, giving you a surprising boost without the jitters. You can also try eating a balanced snack, such as an apple and nut butter.

Caffeine can absolutely have a place in your day, but it works best when it’s paired with good habits, real rest, and plenty of nourishment.

Step 6: Move Your Body, But Don’t Overtrain

Exercise is one of the best natural energy boosters out there. It improves circulation, lifts your mood, and helps regulate the stress hormones that drain your energy over time. But there’s a catch…when you go too hard without enough rest, your body can start to feel more worn down than energized.

“Movement gives you energy, but only when it’s balanced with recovery,” explains Jessica Kelly, MS, RDN, LDN.

The sweet spot? Aim for strength or mobility work a couple of times a week. Do things like bodyweight training, yoga, or light weights. On the other days, keep it simple with walks, stretching, or any gentle movement that feels good. And just as important as the movement itself is the rest that comes afterward. Feeling extra tired after workouts isn’t always a sign that you need to push harder, it’s often a sign that your body needs more time to recharge.

Think of movement as fuel, not punishment. When you treat it with care and give your body time to recover, it becomes a steady source of strength, not another thing draining your tank.

Step 7: Sleep Like a Nutrient - Because It Is

Sleep isn’t just something you need to “get through the night.” It’s one of your body’s most powerful tools for healing, recharging, and restoring energy. During deep sleep, your brain clears out waste, your muscles repair, and your hormones reset. Skip out on quality rest, and it’s no surprise that you wake up feeling groggy, foggy, and already behind.

“Sleep is the most underutilized performance enhancer we have,” says Jessica Kelly, MS, RDN, LDN.

Just like hydration or nutrition, good sleep needs to be a daily practice. One of the best things you can do is to keep your sleep and wake times consistent…even on weekends. Your body loves routine. Turning down screens an hour or two before bed can also help your brain wind down, especially since blue light can trick your body into staying alert. A cool, quiet room (around 65 to 68°F) can make a big difference, too.

And don’t forget the little things that can sneak in and disrupt your rest. Things like heavy meals, alcohol, or caffeine too close to bedtime can all get in the way of truly restful sleep.

When you treat sleep like a key part of your wellness routine (right alongside food, water, and movement), you’ll start to notice a big difference in your energy, mood, and mental clarity.

Step 8: Eat to Calm Your Body - Not Just Fuel It

Stress can drain your energy faster than almost anything else. When it sticks around for too long, it messes with everything, like your sleep, your digestion, your mood, and even your immune health. And while you might not be able to avoid stress entirely, you can help your body handle it better with a few simple daily choices.

One of the most powerful tools is your plate.

“Mindful eating doubles as a stress-reduction practice,” says Bridget Isaacs, MS, RD. “It brings you into the present moment and helps digestion at the same time.”

Start by eating regular meals throughout the day. When your blood sugar dips too low, your body responds by pumping out more cortisol…that same stress hormone that makes you feel anxious or wired. Keeping your meals consistent and balanced helps your body stay more relaxed and in control.

Certain foods can also help your nervous system find its calm. Magnesium-rich foods like leafy greens, nuts, seeds, and dark chocolate can all help soothe away muscle tension and promote a sense of ease. And when you slow down and actually pay attention while eating, like chewing thoroughly, noticing the flavors, and stopping when you’re full, you’re giving your body time to digest and reset itself.

Nutrition isn’t just about energy or calories, it’s also a daily opportunity to ground yourself, slow down, and care for your body in a deeper, more meaningful way.

Step 9: Build Energy Habits That Stick

You don’t need endless amounts of willpower to feel better…you just need routines that work for you. When it comes to building lasting energy, small daily habits matter more than big, once-in-a-while efforts. And once those habits become second nature, you’ll spend less time trying to “get motivated” and more time actually feeling good.

“Energy isn’t built overnight—it’s maintained through consistent systems,” says Jessica Kelly, MS, RDN, LDN. “Once your routines are automatic, fatigue naturally fades.”

So how do you make those healthy habits stick? Start small and make things easy. Keep nutritious snacks in plain sight so you actually reach for them. Prep your breakfast or lunch the night before so you’re not scrambling or skipping meals. And try habit stacking - a trick from Atomic Habits - where you pair a new behavior with something you already do. For example, drink a glass of water while waiting for your coffee to brew, or stretch for five minutes after brushing your teeth.

The goal isn’t about being perfect all the time, it’s about consistency. When healthy choices are built into your day, they stop feeling like a chore and start feeling like just…life. And that’s where real, sustained energy comes from.

Step 10: When in Doubt, Look Under the Hood

If you’ve tried all the right habits like eating regularly, staying hydrated, moving your body, and sleeping well, but you’re still feeling worn out, it might be time to dig a little deeper. Fatigue can sometimes be a sign of something more that’s going on beneath the surface, like a vitamin or mineral deficiency, or a hormonal imbalance that your body’s trying to compensate for.

Some of the most common culprits are low iron, low vitamin D, B12 deficiency, or thyroid issues. All of these can leave you feeling extra tired, foggy, or just “off” - even if everything else seems in place.

This is where a quick blood test (and a second set of eyes) can make a big difference. A Registered Dietitian can look at your symptoms and lab work side by side to spot any patterns and recommend customized solutions…whether that’s dietary changes, supplements, or a follow-up with your doctor.

Getting your labs checked isn’t about overanalyzing—it’s about being informed. Sometimes, your body’s just trying to tell you something… and a little data can help you listen more closely.

Final Thoughts from a Berry Street Nutrition Expert

Fatigue is a signal, not a flaw!  By addressing the root causes (like blood sugar imbalance, underfueling, poor sleep, dehydration, and stress), you can rebuild sustainable energy from the inside out.

“Your energy is a reflection of your habits,” says Jessica Kelly, MS, RDN, LDN. “When you nourish consistently, move mindfully, and rest intentionally, your vitality naturally returns.”

If you’re ready to uncover what’s draining your energy and rebuild it through evidence-based nutrition, a Registered Dietitian from Berry Street can help you design a personalized plan that’s grounded in science and in real life.

👉 Book your nutrition consultation today

Frequently Asked Questions

Why do I feel tired even after sleeping enough?

Poor sleep quality, blood sugar swings, or nutrient deficiencies can cause fatigue even with adequate rest.

Can diet really improve my energy?

Yes! Balanced blood sugar, proper hydration, and micronutrient support all improve mitochondrial energy production.

Is caffeine bad for fatigue?

Not necessarily. Moderate intake can help, but too much disrupts sleep and worsens long-term energy.

How long does it take to feel better?

Most people notice improved energy within 2–4 weeks of consistent nutrition, hydration, and sleep habits.

Should I take supplements for fatigue?

Only after identifying deficiencies. Food-first strategies combined with guided supplementation from a dietitian are most effective.