Boost Your Energy: Move Beyond the Midday Slump

Looking to boost your midday energy? It doesn’t seem like that many years ago when staying up late was effortless. I don’t know about you, but lately the thought of being out past 10pm has me making up excuses to either decline late-night invitations, or to bow out early to get home to bed! While it is normal to feel sleepy at your regular bedtime, if you’re finding that you are struggling to stay alert and energized during the day – it is likely your body signaling a need for some intentional adjustments.

Of course neither of us is getting any younger. But that doesn’t mean we can’t reclaim some of the natural energy we took for granted in our 20s and 30s. So, before reaching for that third cup of coffee, let’s explore how to boost your energy levels through intentional, holistic approaches backed by sound nutritional science.

Rule Out the Obvious: Medical Issues to Consider

First, you’ll want to address the foundation of health before exploring specific lifestyle changes to boost your midday energy. Between career demands, family responsibilities, and planning for retirement, it’s easy to inadvertently prioritize everything else except your own well-being. Yet, when you start putting your health first, you’ll find the benefits extend to every part of your life, ultimately giving you more energy for your daily commitments. 

• Schedule a physical if you have not done so recently. Be direct with your doctor about your energy concerns.
• Consider common energy-depleting conditions that often emerge in our 40s and 50s:
  • Thyroid imbalances
  • Anemia
  • Vitamin D or B12 deficiency
  • Sleep apnea
  • Clinical depression
• Review your medications. A prescription managing one condition might be impacting your energy levels.

Recently, a friend of mine dismissed her persistent fatigue as an inevitable part of aging. After some gentle nudging to see her doctor, she discovered a significant B12 deficiency. With appropriate supplementation, she’s rediscovered her natural energy.

Fuel Your Fire: Nutrition and Supplements to Boost Energy

You’ve heard the old saying “you are what you eat,” and as we enter our 40s and 50s this is more true than ever. Our relationship with food has evolved since our younger years, and now it’s time to make our nutrition work for us. Here’s how to eat for optimal energy:

• Eat at regular times to maintain steady energy levels throughout the day. 
• Aim for a “healthy plate”: half veggies, quarter whole grains, quarter protein (beans, lentils, tofu … or if you still eat meat, some lean chicken or fish).
• Load up on nutrient-dense foods. Daily nutritional targets:
  • 3 servings of beans, lentils, or tofu (½ cup each)
  • ½ cup berries
  • 3 medium fruits
  • 1 serving of cruciferous veggies (½ cup broccoli, kale, etc.)
  • 2 servings of leafy greens (1 cup fresh or ½ cup cooked)
  • 2 servings of other veggies (½ cup each)
  • 3 servings of whole grains (½ cup cooked)
  • 1 tablespoon ground flaxseed
  • ¼ cup nuts or seeds
• Pro tip: A daily smoothie with greens, fruits, silken tofu and flaxseed is an easy way to pack in nutrients for a meal on the go.
• Consider supplements like B12, Vitamin D, and Omega-3s, but always consult your healthcare provider first.
• Hydration is crucial. Your goal is about 64 ounces a day, or until your trips to the restroom become noticeably more frequent. I use to rely on diet sodas for “hydrations”

Move, Rest, and Renewal: Lifestyle Adjustments to Boost Energy

You don’t have to live at the gym or run marathons to enjoy the benefits of physical activity. The goal is to make consistent movement a part of your daily routine and something you enjoy. 

• The American Heart Association recommends at least 150 minutes per week, or about 25 minutes per day of movement. 
• Find activities that you genuinely enjoy – walking, gardening, or dancing. Try combining the activity with listening to a favorite podcast or music.
• Start small to build the habit, focusing on minutes moved rather than distance covered.
• Optimize your sleep hygiene. Keep your bedroom cool and dark. Limit late-night screen time to give your eyes and mind a break. Establish consistent sleep and wake times, even on weekends to get your circadian rhythm in balance. 
• Consistently getting outside in the morning can also help regulate your sleep-wake cycle.
• Manage stress with prayer or meditation, journaling, music, or laughter.

I’ve personally transitioned from late-night scrolling to reading physical books before bed. While I often only get through a few pages before dozing off, the quality of my sleep has notably improved.

Moving Forward

As you’ve learned, energy renewal is achievable at any age through intentional adjustments to your diet, movement, and overall health management.

Interested in incorporating more plant-based meals into your routine? Download my “Plant-Powered Meal Planning 101: A 6-Step Guide” for practical advice on planning energizing meals.

I’m curious about your experiences – what strategies have you found effective for maintaining your energy levels? Share your insights in the comments below.

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