It doesn’t matter whether you’re younger or older, living solo, the “Dual income, no kids” (“DINK”) life, or raising a family — most of us could use a little more (or, actually, a lot more) energy as we go about our days. 

So, to help you feel more … well, charged in 2025, here are 5 simple, achievable, and evidence-based lifestyle tips that could boost your energy levels.

#1: Avoid blood sugar spikes

What does blood sugar have to do with your energy levels? Everything. 

But let’s start from the beginning: your blood sugar levels, also known as blood glucose levels, show how much glucose you have in your blood. Glucose is your body’s primary energy source, and it comes from the carbohydrates you eat.

Now, at this point, you may be thinking, “Why would I want to avoid blood sugar spikes if glucose essentially equals energy? Wouldn’t the spikes make me feel more energetic?” 

One thing you need to know is that your body keeps blood sugar levels under tight control. When blood sugar levels rise beyond the normal range, your pancreas kicks into action — secreting insulin, a hormone that stimulates cells to take in glucose from the blood. 

You can think about your blood sugar levels (and, in turn, energy levels) like a rollercoaster ride. The greater the climb, the steeper the fall. 

The bottom line is to avoid blood sugar spikes for steady, sustained energy. 

Here are a few tips that may help:

Eat fewer refined carbs. The Australian dietary guidelines recommend that at least two-thirds of your grain choices be whole grains. Compared to refined varieties, whole grains take longer for your body to digest, causing a gentler rise in blood sugar levels.

Pair carbohydrates with protein-rich, fibre-rich, or fat-rich foods. Protein, fat, and dietary fibre help slow the digestion of carbohydrates, which could moderate the rise in blood sugar levels. Prioritise lean, low-fat protein sources (e.g., white-fleshed fish and skinless white poultry meat) and healthy fats (e.g., fatty fish with large amounts of unsaturated and omega-3 fatty acids, plus olive oil).

Limit your intake of ultra-processed foods. These are often loaded with added sugars, like sucrose and high fructose corn syrup, which your body breaks down quickly, causing an almost immediate spike in blood sugar levels. On a side note, all that sugar’s also extremely bad for your skin; learn more here.

#2: Stick to a regular exercise routine

It might sound strange, but exercising more can give you more energy by:

Spurring your body to produce more mitochondria inside your muscle cells. Known as the “powerhouses of the cell”, mitochondria’s main function is to generate the energy necessary to power cells. 

Boosting blood and oxygen circulation inside your body. This increase in oxygen supports mitochondria energy production and allows your body to use its energy more efficiently. 

Promoting nighttime sleep. Sleep specialists believe that sleep (deep or slow-wave sleep, in particular) enhances your body’s ability to produce adenosine triphosphate (ATP), the body’s energy molecule. 

For helpful tips on getting into or returning to a regular exercise routine, check out this article. 

#3: Use caffeine wisely

We all know how helpful caffeine can be in counteracting that mid-day slump. 

Due to its similarity to adenosine (a neurotransmitter that promotes sleep drive), caffeine can bind to adenosine receptors — staving off that drowsy feeling. But, ironically, if you’re not careful with your consumption, caffeine could zap rather than enhance your energy levels.

It’s all about timing. 

The average half-life of caffeine is about 4 to 5 hours in healthy adults. This means that up to 5 hours after drinking a caffeinated beverage, half of the caffeine you consumed is still in your body, keeping you alert. So, if your bedtime is 10 pm, and you last had coffee at 5 pm, chances are high that you’d experience difficulties falling or staying asleep. 

Bad news for your energy levels. 

While caffeine tolerance and clearance rate can vary from person to person, the general recommendation for someone who works a 9 to 5 and follows a standard evening bedtime is to cut off caffeine intake around 2 to 3 pm. 

Dosage matters, too; the more you drink, the more caffeine accumulates in your bloodstream. 

The Food and Drug Administration (FDA) recommends that adults drink no more than 400 mg of caffeine daily. That’s roughly the amount of caffeine in 4 cups of brewed coffee and 2 “energy shot” drinks. 

By the way: can’t sleep even though you haven’t had a drop of caffeine? This article shares 7 of the best natural sleep aids that could finally get you snoozing soundly again. 

#4: Focus on the micronutrients

Macronutrients (carbohydrates, fat, and protein) contain energy. 

But for your body to “extract” and make use of this energy, it needs to rely on a complex system of metabolic processes regulated by hormones and enzymes. And guess what enables your body to produce these hormones and enzymes? Yep. Micronutrients. 

Below, find a list of key vitamins and minerals for energy metabolism, along with their dietary sources: 

#5: Take care of your gut health

Because you must be wondering, here’s how gut health is linked to your energy levels:

A healthy gut microbiome and digestive system maximise your body’s ability to break down and absorb nutrients and energy from the food you eat. 

The gut microbiome produces neurotransmitters like serotonin that regulate sleep. Studies have shown that increased microbiome diversity is associated with longer sleep times and better sleep efficiency, which are both beneficial to your energy levels. 

Poor gut health could trigger systemic inflammation, which is, in turn, linked to fatigue. 

So, how can you care for your gut? 

Our NEW Super Beauty Greens powder offers an easy, fuss-free way to do so. It delivers a synergistic combination of hydrolysed collagen peptides to soothe your gut lining; prebiotics to nourish your “good” gut bacteria, probiotics to increase your gut microbiome diversity, and digestive enzymes to support healthy digestion.

It’s also loaded with tons of nutrient-dense organic greens and superfoods rich in micronutrients to cover all your energy bases. Unlock clean, steady energy here.