6 Natural Habits to Boost Your Energy & Mood—No Pills Needed!

Hey Peak Performance Seekers!

Ever wonder how some people always seem to have high energy and are in a great mood? You know the ones—they bounce through their day, smiling and tackling tasks like it’s nothing. It’s not magic, and they’re probably not downing energy drinks or coffee all day.

And let’s face it, we all want that feeling…high energy, good mood, and getting through the day without feeling drained. But most importantly, we want to feel this way naturally—without relying on pills, caffeine, energy drinks or other quick fixes that don’t last.

So, what’s the secret? I’m going to share six habits that have a compounding effect on your energy and mood. If you stick with these, you’ll start to notice a big difference, and the best part is—they’re simple and totally natural.

1. Get Quality Sleep (It’s More Than Just Hours)

We all know sleep is key, but it’s not just about the number of hours. You might be getting 7-8 hours, but if you’re not hitting those deep REM cycles or waking up during the night, your body isn’t fully recharging. Ever wake up at 2 AM with your heart racing or struggle with night sweats? That can mess with your energy levels the next day.

Here’s what to try:

• Track your sleep with an app or sleep tracker.

• Create a better sleep environment: darken your room, keep it cool, and avoid screens before bed.

• Supplements like magnesium can also help with deep, restful sleep.

When your sleep improves, everything from your mood to your focus gets better.

2. Move Your Body (Yes, Exercise Boosts Energy)

It sounds counterintuitive, but moving more actually gives you more energy. Research shows that exercise doesn’t just improve physical health—it also boosts your mood, reduces anxiety, and even helps with sleep.

Start small. A 10-minute walk can make a huge difference. Over time, as you move more, you’ll notice you feel better, look better, and your clothes fit better. It’s all connected: exercise improves sleep, sleep boosts your mood, and a good mood keeps you energized throughout the day.

3. Watch What You Eat (Less Processed, More Real Food)

You know the saying: you are what you eat. Well, it’s true. When you eat junk, you feel like junk. Processed foods, sugary drinks, and alcohol drain your energy, mess with your mood, and make you feel sluggish.

Try this:

• Focus on whole, one-ingredient foods

• Pay attention to how food makes you feel after you eat it.

• Consider an elimination diet. Start with removing foods you have an idea are not serving you well. 

Eating clean doesn’t have to be restrictive. It’s about being mindful of what fuels your body best.

4. Get Some Morning Sunshine

We often underestimate the power of sunlight. Studies show that morning sunshine helps regulate your circadian rhythms (aka your body’s internal clock), boosting both your mood and energy levels.

1. Circadian Rhythms and Sleep: Exposure to natural light, especially in the morning, helps regulate your circadian rhythms. This synchronization can improve sleep quality and duration. Studies have shown that at least 30 minutes of morning sunlight can significantly impact your body’s internal clock, promoting more restful sleep¹.

2. Mood and Energy Levels: Morning sunlight boosts serotonin levels, a hormone associated with mood elevation and energy. This can help reduce symptoms of depression and anxiety. Regular exposure to morning light has been linked to improved mood and increased alertness throughout the day².

3. Vitamin D Synthesis: Just 10-15 minutes of morning sunlight can help your body produce sufficient Vitamin D, which is crucial for bone health, immune function, and energy levels. Vitamin D deficiency has been linked to fatigue and a weakened immune system³.

4. Physical Activity: Combining sunlight exposure with physical activity, such as a walk or workout, can amplify the benefits. Physical activity itself boosts endorphins, and when combined with sunlight, it can lead to even greater improvements in mood and energy².

5. Supplement Smartly

While food should be your main source of nutrients, sometimes it’s hard to get everything you need, especially with modern farming practices. That’s where supplements come in. As we age, our bodies may not absorb nutrients as well, so a few key supplements can really help.

Consider these three for energy:

• Vitamin D3 for mood and energy (especially if you’re not getting much sun).

• B vitamins to keep your energy steady.

• Magnesium Glycinate to help with sleep, relaxation, and stress.

6. Stay Hydrated

Don’t forget the basics—hydration plays a huge role in how you feel. When you’re dehydrated, your energy tanks and your mood dips. Start your day with a big glass of water and keep sipping throughout the day. A little tip: if you’re feeling sluggish or cranky or even a little hungry when you know you shouldn’t be, reach for water first!

 Sometimes, when our energy and mood are low, we isolate ourselves. But the people around us—our loved ones, friends, and family—are impacted by our energy. When we’re feeling low, it can affect them too. That’s why I want you to think about this: if you can’t find the motivation to improve your energy for yourself, do it for the people you care about.

Think about how your relationships might improve if you had more energy, were in a better mood, and felt more confident. We’re all interconnected, and your well-being influences the people around you.

These six habits are all connected, and as you incorporate more of them into your routine, you’ll start to notice a ripple effect: more energy, better mood, better sleep, and a stronger sense of well-being. It’s all about creating a lifestyle that fuels your body and mind—naturally.

I hope you give these a try! Let me know which ones resonate with you or if you have any go-to habits for boosting your energy and mood. I’d love to hear from you!

Stay energized, stay positive,
Jennifer

P.S. Start with one or two habits today and build from there—small steps lead to big changes! 😊

Three things to ALWAYS remember:

Be CONFIDENT!

Be EMPATHETIC!

AND ALWAYS HAVE PASSION!!!!

Resources:

1. Exposure to Natural Light During the Day May Help You Sleep Better (healthline.com)

2. Let's Sleep Better With Morning Sunlight | Psychology Today

3. 5 Scientifically Proven Benefits of Morning Sunlight for Sleep-Wake Cycle - Amerisleep