How to Feel More Energized All Day Long

With high-stress, on-the-go, busy lifestyles, Americans often rely on an extra jolt of energy to get them through the day. The American Medical Association reports that about 85% of U.S. adults consume 135 milligrams of caffeine daily, the equivalent of 12 ounces of coffee. But more alarming, especially among young people, has been the rise of supercharged energy drinks—leading some experts to label it “a growing public health issue” in light of their potential adverse effects, including even death.

As a mother, wife, and businesswoman, I’m all too familiar with having to juggle a long list of obligations. But we never need to reach for a quick fix in the form of addictive or dangerous highly caffeinated beverages. I’ve found that there are plenty of healthier ways to naturally enjoy more energy throughout the day.

Tana Amen’s Top Tips to Feel More Energized

If you find yourself hitting a slump mid-day—or if you can barely get going without your morning coffee—here are my top tips for feeling more alert and energized all day long.

Boost Your Brain with Creatine

I’ve joined in on the matcha craze (I’ll share more on green tea’s benefits below), and I love taking my afternoon iced version to the next level with BrainMD’s Smart Creatine+. Who couldn’t use an extra boost in their beverage?

As I’ve said before, creatine isn’t just for bodybuilders. Yes, it helps improve your athletic performance and recovery, but it’s also a great brain booster. Smart Creatine+ actually improves cognitive function, muscle, and bones—and for someone like me who’s had thyroid issues (which can compromise muscle and bone), that’s a winning combination. It also boosts what’s known as “energy currency,” adenosine triphosphate (ATP), so we get a much-needed energy infusion at the cellular level.

With this single supplement, I reap the benefits of better memory, focus, and mental clarity. Plus, it helps support anti-inflammatory pathways within the brain and prevents the buildup of reactive oxygen species (ROS), which in excess can be harmful to cells. Along with enhanced sharpness, I’ve even noticed improvements in my mood, making it easier to tackle everything on my to-do list.

Choose Caffeine with Health Benefits

As I’ve already pointed out, we never want to overconsume caffeine—it can be detrimental to brain health in large doses. A 2022 study published in Nutritional Neuroscience, with more than 17,000 participants, examined the effects of drinking coffee on total brain volume. The findings suggested that people who drink more than 6 cups of coffee per day may have a higher risk of decreased brain volume, dementia, and stroke.

But even half of that, 3 cups per day, can negatively impact brain health, because caffeine hinders cerebral blood flow. Coffee can also give you a jittery feeling, interrupt your sleep, and even lead to addiction—remember that caffeine is a psychoactive drug! Plus, it can set you up for an energy crash as the effects wear off.

If you do consume caffeine, choose wisely. I prefer matcha (green tea in powdered form) because it typically has less caffeine than coffee. Plus, green tea is a superfood, offering the benefits of antioxidant compounds called polyphenols.

One study, involving nearly 2,000 women from ages 18-76, found that green tea’s flavonoids and anthocyanins are linked to lower insulin resistance and better blood sugar regulation, which translates to a lower risk of type 2 diabetes. The study also showed that these flavonoids and anthocyanins reduced chronic inflammation in the body, which can be triggered by environmental toxins, hormone imbalances, emotional stress, and excess body fat (especially belly fat) and blood sugar.

Some other benefits linked to green tea consumption include:

• Decreased rate of heart attacks
• Helps prevent atherosclerosis (the hardening of the arteries that leads to heart disease)
• Helps lower cholesterol and raise HDL (“good”) cholesterol
• Increases the brain’s effective connectivity for improved learning and memory
• Reduced risk of skin, breast, colon, esophageal, and bladder cancer
• Boosted metabolism
• Protection against liver problems and tooth cavities
• Helps prevent cold and flu symptoms

Try an Energy-Boosting Smoothie

For a pick-me-up without any later crash, try starting your day or reviving in the afternoon with a protein- and nutrient-packed smoothie. I created my Focus and Energy Smoothie for just this reason. Simply combine the following in a high-powered blender:

• ½ cup frozen organic blackberries
• 16-20 ounces prepared iced green tea
• a handful of ice
• 2 cups baby spinach
• 2 kale leaves (without the stem)
• 2 scoops of vanilla or chocolate BrainMD’s Omni Protein Powder
• liquid stevia (plain or flavored)
• 2 tablespoons avocado

For added brain-health support, add a scoop of freeze-dried greens, like BrainMD’s Neuro Greens Superfood. You can also incorporate 1 tablespoon each of aloe gel; fiber inulin or glucomannan; and flax, hemp, or chia seeds. And you can add 1 teaspoon each of maca powder, pomegranate powder, acai powder, camu camu powder, and/or bee pollen.

All these ingredients make a high-powered smoothie for focus and energy—simply blend up and add water or ice if needed to reach your desired consistency. This recipe makes 2 servings, and it’ll keep you going all day long.

Add a Supplement to Your Routine

If you don’t have time to whip up a smoothie, you can still reap energizing benefits—even on the go—with convenient supplements. I reach for BrainMD’s Focus & Energy in the early afternoon for an extra boost, but you can also take it in the morning. It provides me with added alertness and ramps up my productivity.

Instead of caffeine, Focus & Energy works through the powers of tried-and-true adaptogenic herbs and brain-supporting ingredients. I can concentrate and pay attention more fully, and I’m even able to handle stress better. That’s because adaptogens help your body withstand stress (unlike high doses of caffeine, which actually adds stress to your body).

The superstar ingredients in Focus & Energy are taken from 3 longstanding healing traditions: ashwagandha from Ayurveda, Rhodiola rosea from traditional Russian herbalism, and Panax ginseng from traditional Chinese medicine. Plus, green tea and choline help promote a focused, sharper brain, more energy, and improved learning and memory. And the green tea extract used is decaffeinated and concentrated, so you get all the benefits without any jitters or crashes.

Another option I love is BrainMD’s Brain Boost On-the-Go. It’s designed to provide a safe, fast-acting pick-me-up with natural brain energizers that help me feel sharper and more focused. And because it’s packaged in individual-serving packets, it’s super easy to add the powder to water for a delicious, fizzy drink on the go—anytime, anywhere.

After a drink with Brain Boost On-the-Go, I feel more mental clarity and energy. It also has a delicious berry taste with no sugar, caffeine, or artificial colors and flavors, so it’s even great for kids (and they’ll be more likely to drink their water!). As a bonus, the formula contains B vitamins to help fight brain fatigue, potassium for faster thinking, and l-theanine for a calmer mood.

Going Beyond the Basics to Feel More Energized

Needless to say, having more energy to tackle all your daily tasks starts with the basics. I could never accomplish everything I do without my morning workout to jump-start my day. Or a well-balanced diet full of organic veggies, protein, and healthy fats to fuel my body. Or a great night’s rest, achieved by adhering to the sleep hygiene practices I’ve so carefully developed over the years.

We want to make it a priority to get all these key components in order, but our modern lives are full and busy—sometimes downright hectic. Most of us could use an extra boost in our day. And with natural solutions like the ones I’ve listed here, you can get it without the negative side effects, ensuring you have all the energy you need to tackle your to-dos with ease.