Lately I’ve been hearing it everywhere: “I’m always tired.” From my wife to members at the gym, or parents at school activities — low energy isn’t just common. It’s almost expected.

So when I stumbled across this story “Doctors Reveal 17 Science-Backed Ways To Get More Energy Today,” it felt like someone was finally naming all the invisible forces dragging us down. The “fatigue epidemic,” they call it. But good news — a lot of it is fixable.

I won’t bore you with all 17 tips, but here are the best tips I pulled from that article (plus some wisdom I’ve seen in 15-plus years at No Excuses CrossFit), and exactly what you can start doing today if you want more energy than just a cup of coffee or another nap.

1. Wake Up With Light & Move Early

One of the first suggestions in the article is super simple and is backed by science: expose your eyes to natural light for 2-5 minutes within an hour of waking. It helps sync your circadian rhythm so your brain knows it’s time to be awake. If it’s still dark when you wake up, get bright light from a lamp or window-light until dawn breaks. Pair that with a little movement—jumping jacks, a quick walk, or something that gets your heart rate up. Movement first thing helps kick off your day in energy mode, not slow drip.

2. Rework How You Fuel Your Day

A “power meal” idea from the article stood out: aim for meals that balance protein + complex carbs, with fewer refined sugars. Think smoothies, soups, salads, or a scramble of eggs and veggies.
Sugar spikes lead to sugar crashes, and those crashes often feel like fatigue. Swap ultra-processed snacks for whole, simple foods. Don’t skip meals. Even if you’re busy, having smart snacks (nuts, fruit, Greek yogurt) on hand helps.

3. Move Hard Enough to Breathe Deep

According to the article, vigorous activity does more than burn calories — it helps your mitochondria (tiny power plants in your cells) stay strong. When you get winded—whether during sprints, CrossFit, or a fast uphill walk—you’re giving your energy system a workout too. That boosts how your body produces energy even on rest days.

4. Mindset, Mood & Mental Load Matter

Feeling tired isn’t always just physical. Mental overload is real. Worry, negative thinking, overwhelm, unprocessed stress—they all drain energy. The article notes that people who felt more positive or had a lighter mental load had more energy. So find what helps you switch off: journaling, creative outlets, hobbies you love, or even breathing exercises. Your mind deserves rest, too.

5. Recovery & Sleep are Non-Negotiable

No amount of movement, diet, or “toughing it out” covers up for poor sleep or no recovery. The article backs this up: enough rest, naps or walks when you feel the slump, and scheduling recovery into your week keep your energy levels sustainable. Tools like WHOOP or even just logging in how rested you feel help you know when to push or when to pause.

Final Thought

Here’s what I’ve learned: energy isn’t something you find later. It’s something you build every day with small choices. Enough light in the morning. Eating well. Pushing your body sometimes. Letting your mind and body recover. Over time, these fix the leaks and help you feel more alive.

If you’re exhausted because life is busy—that’s not surprising. But if you keep applying smart changes, you can shift from surviving to thriving.