Tired all the time? Do these 8 things

Summer’s here, and the days are long. But our energy? Not always keeping up. Between the heat, travel plans, busy schedules, and hormonal fluctuations, it’s easy to feel zapped. Add in dehydration (so common in warmer weather), poor sleep from longer days, or skipping meals because it’s too hot to cook, and suddenly you’re running on fumes.

The good news? You don’t need a total life overhaul to feel more energized. These simple, science-backed strategies can make a big difference—no matter how full your plate is this season.

Power Your Cells First

Before we jump into sustainable energy habits, let’s zoom out. Because true energy starts at the cellular level. When your cells are fueled and functioning well, you feel it: clearer thinking, more stable moods, and the grounded kind of energy that actually lasts.

So what powers your cells? Enter: your mitochondria—tiny energy factories inside every cell in your body. They turn oxygen and nutrients into ATP, your body’s version of battery power. But when you’re stressed, underslept, or not eating enough of the right foods, those mitochondria struggle to keep up. And that’s when fatigue creeps in.

So, how do you support cellular energy production? Consider these foundational for steady energy:

• Eat nutrient-dense, whole foods. Mitochondria thrive on vitamins and minerals like B vitamins, magnesium, CoQ10, and antioxidants.
• Reduce oxidative stress. Antioxidants from leafy greens, berries, herbs, and healthy fats protect your cells from damage.
• Get quality sleep. This is when your body repairs and regenerates at the cellular level.
• Move your body. Exercise (especially walking, strength training, and short bursts of cardio) boosts mitochondrial efficiency.
• Avoid ultra-processed foods. They lack the micronutrients your mitochondria need to function properly.
• Support hormone health. Estrogen, insulin, and thyroid hormones all play a role in how well your cells make energy.

When your cells are well-fed and protected, everything else works better: your mood, your digestion, your ability to handle stress—and yes, your energy. With that in mind, scroll for sustainable and practical ways to feel more energized today.

1. Take a Quick Walk (Especially Outside)

Movement is one of the fastest ways to boost energy. Just 5–10 minutes of walking gets your blood flowing, increases oxygen delivery to your muscles and brain, and helps release endorphins. It shifts you out of that sluggish state and into a more alert, productive headspace.

And in the summer? Take advantage of the sunshine. Morning or early evening walks give you a dose of vitamin D, help regulate your circadian rhythm, and may even lift your mood. Just avoid peak heat hours (midday) and opt for shady routes if you’re walking in the afternoon.

Bonus: Walking (aim for 10-15 minutes) after meals helps stabilize blood sugar—one of the most effective ways to avoid energy crashes.

2. Eat Something with Protein

When energy dips, your body might be signaling a blood sugar crash. Protein is your best friend here. It helps keep blood sugar stable, supports neurotransmitter production (hello, focus and motivation), and gives your metabolism a gentle nudge. Protein has a high thermic effect, meaning your body burns more calories digesting and processing it compared to carbs or fat. In simple terms, eating protein boosts your metabolism slightly because it takes more energy to break down!

Try pairing protein with a little healthy fat and fiber for sustained energy. A few examples: Greek yogurt with chia seeds, cottage cheese with berries and seed cycling, or a quick protein shake with nut butter and Beeya seeds. Even a spoonful of nut butter with a banana can work in a pinch.

Pro tip: Don’t wait until you’re starving. Small, protein-rich snacks throughout the day help you stay one step ahead of fatigue.

3. Hydrate (Electrolytes, Please!)

Dehydration is sneaky—especially in the summer. Even mild dehydration can lead to fatigue, brain fog, and low motivation. And if you’re sweating more from heat or workouts? Your body’s electrolyte needs go up.

Plain water is great, but it’s often not enough. Replenish sodium, potassium, and magnesium to help your cells absorb hydration and restore balance. You can make your own electrolyte drink (think: filtered water + sea salt + lemon + a dash of honey), or use a clean electrolyte powder without added sugar or artificial dyes.

Tip: Start your day with a glass of water with trace minerals or electrolytes before coffee to hydrate your cells.

4. Take a Cold Shower (or Quick Rinse)

If the summer heat is making you feel sluggish, try using cold water to your advantage. Cold exposure (even 30 seconds!) activates your sympathetic nervous system, boosting circulation, energy, and alertness. It can also elevate dopamine levels, which is associated with better focus and motivation.

Not ready for a full cold shower? Start small. Splash your face with cold water, or end your warm shower with a 15–30 second cold rinse. It’s refreshing, invigorating, and surprisingly energizing.

Bonus: Cold showers may also support immune health, stress resilience, and faster muscle recovery.

5. Breathe Better (Seriously)

One of the quickest ways to reset your energy is through breathwork. Shallow breathing (common during stress or screen time) deprives your cells of oxygen—leading to fatigue and tension. Intentional breathing helps send oxygen-rich blood to the brain, calms the nervous system, and improves energy almost instantly.

Try the 4-7-8 method: Inhale through your nose for 4 seconds, hold for 7, exhale slowly through your mouth for 8. Repeat for 3–5 rounds. It only takes a minute, but the effects can last for hours.

Even better? Step outside barefoot for grounding while you breathe—double the recharge.

6. Smell Something Stimulating

Scents have a powerful effect on your brain. Certain aromas—like peppermint, citrus, and rosemary—can enhance alertness, improve memory, and trigger a quick pick-me-up. This works through the olfactory system, which connects directly to areas in your brain that regulate mood and energy.

Keep a roller of essential oils at your desk or in your bag. Inhale deeply or dab a drop on your wrists or temples when you feel your energy dip. Fresh citrus peels or mint leaves work in a pinch too.

Bonus: Rosemary has been shown to improve cognitive performance and reduce mental fatigue in studies.

7. Check Your Posture

How you hold your body affects how you feel. Slouching compresses your lungs, slows your breath, and restricts blood flow—contributing to tiredness. A quick posture check can make a big difference.

Stand or sit tall, roll your shoulders back, open your chest, and take a deep breath. You might feel a shift almost immediately. Better posture can also improve digestion, reduce tension, and help you feel more confident and alert.

Tip: Set a posture reminder on your phone or computer every hour—it’s easy to forget when you’re in the zone. Better yet, get up and do some squats or go for a quick walk!

8. Consider a Strategic Supplement

If you’re doing everything right and still feeling drained, it may be time to check your nutrient levels. Chronic low energy is often linked to deficiencies in key nutrients like:

• Iron: Especially if you menstruate, low iron = low oxygen delivery to cells.
• Vitamin B12: Vital for red blood cell formation and brain health.
• Magnesium: Crucial for over 600 enzymatic reactions, including energy production.
• Adaptogens (like maca, rhodiola, or ashwagandha): Help your body adapt to stress and support adrenal health.

Always work with a trusted provider to test and tailor your supplements, but these can make a world of difference—especially when paired with consistent nourishment and rest!

Bonus Habits: Build Energy From the Ground Up

If you want to feel more naturally energized all day long, look at how you're starting and ending your day.

• Eat breakfast within 30–60 minutes of waking to support a healthy cortisol rhythm and avoid a mid-morning crash. Ideally, include protein, fat, and fiber.
• Get morning sunlight (within the first hour of waking) to anchor your circadian rhythm. It helps your body release cortisol in the right amounts—keeping you energized early and sleepy when it’s time to wind down.
• Get sunset light too. Evening light signals your brain to start producing melatonin, setting you up for deeper, more restorative sleep—which = better energy the next day.
• Limit blue light at night and try winding down without screens at least 30 minutes before bed.
• Dim overhead lights. Once the sun sets, switch to warmer, ambient lighting to signal to your brain that it’s time to wind down. This helps support melatonin production, making it easier to fall (and stay) asleep. 

These “light hygiene” practices are simple but powerful, especially in the summer when sunlight hours stretch longer than usual. Syncing with natural light cycles is one of the most effective ways to stabilize hormones, regulate sleep, and keep energy levels more consistent.

The Takeaway: Energy Is Built From Within

No energy drink or magic supplement can replace the fundamentals. Lasting, vibrant energy comes from supporting your body in the ways it needs most—hydration, movement, nourishment, and nervous system regulation.

This summer, instead of chasing energy from outside sources, focus on giving your body what it truly craves: real food, steady movement, better rest, and minerals. With simple shifts, your energy can become something you rely on, not chase after.

And if you’re seed cycling with us? You’re already ahead of the curve.