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How to Boost your energy without caffeine

When you are swamped and exhausted, and just trying to get through the day at work, do you reach for a coffee or energy drink?

I TOTALLY understand!

And although there is NOTHING wrong with a cup of good, organic, mold and toxin free coffee, Americans can go a little overboard with their caffeine intake.

Too much caffeine can lead to anxiety, dehydration and insomnia.

If you are reliant on multiple cups of coffee or tons of energy drinks to get through your day, this blog is for you!

There could be other things you body actually NEEDS to feel energetic!

Action Step: try to implement these other energy sources in to your daily routine, and see if you are less reliant on coffee!

Now before I go on, I want to say:

If you have consistent fatigue, it is a symptom you should NOT ignore.

it is important to get to the ROOT CAUSES of why you are fatigued.

When I work with a client who is having symptoms of persistent or regular fatigue, we investigate these hidden stressors that go WAY past the basics. Through functional labs and bloodwork, we are going to be checking:

  • Cortisol and DHEA levels (HPA axis function)

  • Sex hormone levels like progesterone and testosterone

  • Looking for any hidden pathogens like H Pylori, candida or mold in the gut

  • Nutrient Deficiencies and mineral imbalances/levels

  • Thyroid function

  • Diet and macros

  • Mitochondrial Function

  • Methylation Ability

  • Water intake/sleep/stress relief

All of these possible “hidden stressors” contributing to fatigue can be improved!

But today, let’s discuss some common tips and tricks that everyone can benefit from to increase their energy WITHOUT adding more caffeine to your life.


1. Get More Sleep

Duh, but do you tho!? This probably won’t surprise you, but the better sleep you get, the more energy you are going to have in the morning.

Start a nighttime routine that gets you restful for sleep, go to bed earlier, and try to remove electronic distractions for at least an hour before bed. Blue light blocker glasses are helpful here!

Getting as much sleep as possible BEFORE midnight is more important than the sleep you get after midnight!

2. Supplement with Energy Boosting Vitamins

  • B-12 is known as the “energy vitamin” and can provide people with the natural energy to get through their day. I generally recommend a liposomal B-Complex

  • Iron: low energy can be due to an iron deficiency. I do not recommend supplementing with iron unless you are tested... there are multiple types of “iron” deficiency and also involves other minerals like copper. other factors involved like copper. However, I do recommend you eat iron rich foods that provide nutrient dense energy including organ meats or liver capsules, dark green veggies and organic animal protein.

  • CoQ 10: a nutrient that helps sustain energy in the body and benefits mitochondria/cellular energy

You also want to be sure you are eating a well-balanced diet that allows you to get all the important nutrients you need for proper energy.

3. Add in Electrolytes for Hydration Power

Not only is drinking half your body weight in ounces of water important, but so is your body’s ability to absorb the water into your cells! Often our water is depleted of minerals and proper sodium, so I suggest adding one of the following into your hydration routine:

  • LMNT brand electrolytes salts

  • Quinton Sea water minerals by Quicksilver Scientific

  • Celtic Sea Salt: one pinch per liter of water

  • Hydrogen Tablets (add to your water): give you a burst of energy

4. Consume Adaptogenic Herbs

Adaptogens are substances that help the body adapt to stressors. They often are herbal in nature and nourish the body’s energy stores. I often combine a few adaptogens in a formula for my clients who are exhausted and have chronic stress. Adaptogens include:

  • Ginseng

  • Medicinal mushrooms (Reishi, cordyceps, turkey tail, lion’s mane, chaga)

  • Ashwagandha

  • Rhodiola

  • Astragalus

  • Goji berry

  • Holy Basil

5. Eat adequate protein

Many times, a diet high in carbs and refined sugar can cause our blood sugar to spike and then crash. Protein is needed for sustainable energy all day long. Make sure to include protein in every meal.

How much protein per day? Generally, you can calculate it by: your weight x .8-1.0 grams per day! 6. Get Regular Exercise

Exercise is going to help your energy levels in a number of different ways. First, it helps to boost your mood and give you an instant burst of energy once your workout is over. This is why exercising in the morning can be really beneficial. You will notice that you have more energy throughout the day when you exercise in the morning. Exercising more often will also take you to a place where you are more rested at night, helping you to get more sleep. Do be careful about exercising in the evening, for it can actually keep you awake at night.

7. Breath-work

Breath-work is a HUGE topic and goes way past deep breathing. I highly recommend you check out a breath-work class on line to learn how to implement this life-transforming practice for mental clarity, energy and so much more.

For starters in the meantime, Take 3-5 minutes taking deep breaths in, holding, and even longer breaths out. Repeat in a comfortable position.


I kept this list short and sweet to be manageable for taking action steps.

What energy enhancing habit or supplement are you going to implement?

I highly recommend NOT getting your supplements from a grocery store or from Amazon.

My private clients have access to my on-line dispensary that houses multiple professional grade companies. In addition, you can find some of my favorite brands in special links in my Instagram bio or email me back here for more info!

Hope this was helpful!

Mel Rogers


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