3 Caffeine-Free Ways to Boost Your Energy

The change of seasons can have a ruinous effect on our energy levels. And while adjusting to warmer weather may be a breeze, the longer days seem to drain us on the back end. On days riddled with slow, slouchy feelings of lethargy, it’s no wonder a single coffee won’t do! With health experts capping your cuppas at 4, the conclusion is made: you’ll need to find another source. The good news? Energy can come from more than just caffeine. So drop the java and try these on for size!

Move for fuel

Does the mere thought of exercise have you lunging toward the sofa? Contrary to what you may think, exercise can actually help produce usable energy in your body. Exercise can help enhance your blood flow, allowing it to carry more oxygen and nutrients throughout the body, consequently improving its ability to produce more energy. In a study published in the journal Psychotherapy and Psychosomatics in 2008, researchers found that inactive people who participated in low-intensity exercise experienced a 20% increase in energy levels, decreasing fatigue by as much as 65%. Simple exercises such as yoga, interval training, crunches or skipping rope can help give you the energy boost you need. Still not quite up to the challenge? Grab your headphones and head out for a ten minute walk—it’ll give you enough energy for two hours! [1]

Supplement your fuel

Vitamin B12 is one of the eight vitamins responsible for converting food to energy. It is also the nutrient many people, especially those who don’t regularly consume meat or animal products, are deficient in. Low levels of vitamin B12 have been linked to fatigue, muscle weakness, low blood pressure and mood disturbances—all of which can significantly impact your energy throughout the day. Luckily, there’s an easy fix for that! B12 can be taken in various forms. From dissolvable tablets to delicious sprays, , there are many quick and easy ways to get the energy you need to cross all those tasks off this week’s to-do.

Tip: Look for a B12 supplement formulated with methylcobalamin; it will deliver the energy you need more quickly than other forms.

Eat for fuel

Although processed and sugary foods are easy to grab during the day, these foods rob you of your energy by giving you a quick feeling of energy followed by a blood sugar crash. Seek out foods that are high in complex carbohydrates, fibre, healthy fats and protein. These foods provide a slow release of glucose in the bloodstream for more sustainable, consistent energy throughout the day. Additionally, these nutritious, energy-boosting foods can be easily incorporated into any meal, including your midday snack. So put down that energy drink or the vending machine chocolate you just ripped open and give these easy energy balls a try! They are packed with nutrients that will help fuel you for the rest of the day.

Quinoa Energy Balls

Courtesy of Abbey Sharp from Abbey’s Kitchen


  • 2 cups cooked quinoa
  • 1/2 cup unsweetened toasted shredded coconut
  • 1/2 cup plus 2 tbsp natural almond butter
  • 2/3 cup flax seeds, ground
  • 2 tbsp honey
  • 1/3 cup freeze-dried mango, minced
  • Pinch salt
  • Additional toasted unsweetened shredded coconut for sprinkling (if desired)


  1. Combine all ingredients and mix well.
  2. Roll into 32 balls.
  3. Keep refrigerated in air-tight container.

[1] http://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm