More energy
Energy isn't a personality trait you either have or don't. It comes down to four things, and you can influence all four: sleep, light, movement and what's on your plate.
People short on energy usually look in the least likely place: supplements. In practice it turns up in this order almost every time: how much you sleep, light and daily rhythm, movement across the day, what your meals are made of.
The good news is that all four act fast. You'll notice the first changes within a week.
Two things for this week: ten minutes of daylight within the first hour of waking and ten minutes of walking after your largest meal.
Twenty minutes total, no kit needed, both noticeable straight away. If a week goes by and nothing shifts, the answer is almost certainly how much you're sleeping — in which case, start with Sleep better.
The lessons, in this order
A four-week build
- Morning light and the walk after eating. Just those two.
- Add fluids: a glass of water with every meal and one right after you get up.
- Look at your meals: protein and fibre in every main meal.
- Add endurance work: two or three times a week, 20 to 30 minutes at a pace where you can still talk.
Meals that fit
Meals with proper carbohydrates and protein — they keep you going for hours instead of spiking and dropping.
All matching meals in the finder →
When something gets in the way
Going further
- Pillar 4 · Healthy Habits — the overview
- Breathing for alertness and calm
- The Daily Structure
- Healthspan: the years that count
A new lesson every two weeks
A new lesson every two weeks — solid, three minutes to read, always with a concrete next step.
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