9 Ways to Start Your Day With Sustained Energy

Think a mid-afternoon cup of coffee is necessary to make it through the end of the workday? Think again. By fueling your body and brain with the right nutrients and following a few energy-producing practices once you wake up, you can power through without reaching for that second (or third!) coffee refill.

So, what exactly can you do in the morning to encourage sustained energy? Let’s explore some of the science-backed strategies that can help you tackle whatever tasks are on your plate.

The power of sustained energy

Even when you start your day feeling energized and ready to take on whatever life can throw at you, oftentimes you might be feeling sluggish and tired once mid-afternoon rolls around. When you’re able to sustain your energy levels throughout the day, you can accomplish more, stay focused and plow through the items on your to-do list.

Maintaining consistent energy levels throughout the day means prepping both your body and your brain for what lies ahead. If not, you’ll likely find yourself dragging after lunch and ready to take a nap instead of maintaining a steady pace of productivity.

Short-term energy pitfalls

When that afternoon slump hits, you might be tempted to find a short-term solution. (It’s an easy trap to fall into.) Energy drinks, sugary coffee and caffeine-laden soda may seem like a simple solution to the problem, but they can actually exacerbate your lethargy and leave you groggy, less motivated and struggling to maintain focus.

Plus, if you consume sugary coffee, waffles, breakfast cereal or other carb-heavy morning staples, your blood sugar may also spike, which may leave you feeling robust for a short while. But, as soon as those sugars are burned, which happens relatively quickly, your blood glucose takes a dive, which isn’t optimal for achieving sustained energy.

9 ways to start your day with sustained energy

Luckily there are several ways to tweak your morning routine to get ahead of that dreaded afternoon slump. Adopting a few easy-to-follow habits can keep you feeling energized and ready for action all day. Prioritizing healthy foods and drinks, getting your body moving, and upping your supplement game will leave you with ample energy to accomplish your goals and turn your to-do list into an accomplished one.

1. Do 25 jumping jacks when you get out of bed

Though you may be used to getting out of bed and stumbling straight to your coffee maker in the morning, taking the time to do 25 jumping jacks (a quick full-body warmup, to say the least) is a great way to get an energy boost for the day ahead.

Moderate activity upon waking in the morning encourages blood flow to your heart and lungs, making you more alert. And stimulating your muscles and ligaments with increased blood flow means more oxygen is transported to your tissues, giving them more energy throughout the day.

2. Drink Bulletproof Coffee

You might be reluctant to give up your morning cup of joe—and we don’t blame you! But try switching up what’s in your cup for a real energy boost. Our flagship Bulletproof Coffee recipe provides caffeine from clean, toxin-tested beans and contains not one but two sources of high-quality fats—Bulletproof Brain Octane C8 MCT Oil and Bulletproof Grass Fed-Ghee—that will keep your energy reserves full.†

MCT oil has a ketone-producing effect that provides you with a sustained energy source instead of a bump that fades and leaves you feeling lethargic. In addition, Brain Octane C8 MCT Oil has been shown to provide the most ketones, as it is made up of caprylic acid (C8) triglycerides that are rapidly converted into ketones.†

Related: I Drank Bulletproof Coffee for 7 Straight Days—Here’s What Happened

3. Take a cold shower

It’s tempting to take a warm, relaxing shower in the morning to keep that cozy, in-the-bed feeling going, but a cold one might be just the boost you need for an energetic day. Evidence suggests that cold water can have a dilating effect on deep-tissue blood vessels. This increase in vessel diameter increases heart, blood flow and circulation, giving your body and your brain a little early-morning boost. A brisk morning shower can also boost your metabolism and increase circulating levels of adrenaline and dopamine—two of the hormones that make you feel alert, focused and motivated.^[1]

4. Exercise briskly for at least 10 minutes

After those 25 jumping jacks, get a brisk 10-minute morning walk in, which has more energy-boosting benefits than your morning cup of joe. (Especially if you’ve been burning the midnight oil and are sleep-deprived, as a result.)

In fact, a study on sleep-deprived women showed a 10-minute stair walk was more energizing than 50mg of caffeine.^[2] Evidence also suggests that low-to-moderate exercise can boost a protein called brain-derived neurotrophic factor (BDNF). Increased BDNF can bolster focus and concentration and help improve recall.^[3]

Related: Fun Ways to Exercise: 23 Unconventional Workout Ideas

5. Have a smoothie with Energy Collagen Protein

For a little extra get-up-and-go and to satisfy that chocolate craving, add Bulletproof Dark Chocolate Energy Collagen Protein to your AM smoothie. (Bulletproof Vanilla Bean Energy Collagen Protein is also equally tasty!) Both products contain magnesium, which is necessary for energy production, and MCT oil, which gives your brain access to ketone energy that supports focus and alertness.

Plus Bulletproof’s Adaptogenic blend of Panax ginseng and cordyceps mushrooms helps you deal with occasional stressors and supports stamina and endurance.†

6. Get out in the sun

We’ve all heard that blue light from device screens can keep you awake at night. But devices aren’t the only place we’re exposed to blue light. It’s also present in the great outdoors under the sun. Short-wavelength blue light can be a great energy booster as it suppresses melatonin, a hormone that makes you feel sleepy.

Getting a little sun exposure early in the day can help reset your circadian rhythm, the physiological rhythm of sleep and wakefulness, and let your body know it’s time to get up and get started.^[4]

Related: Benefits of Vitamin D and How to Get More of It

7. Stretch and de-stress with a 25-minute yoga session

A yoga session before you start your day is a great way to improve energy levels, focus and concentration before you head into the office. During REM sleep (the stage in which we do most of our dreaming), your muscles enter a state of temporary paralysis called atonia.^[5] Upon waking, your muscles might be stiff and sore, and some deep stretches and mobility-based movements will get the blood flowing and prime your ligaments, tendons and joints.

Besides just feeling good, intense stretching exercises, like those found in yoga practices, can increase executive functions and improve focus and concentration, as well as improve mood.^[6]

8. Take a Nootropic (Bulletproof has several)

We often take supplements that benefit our bodies, but what about supplements for our brains? Nootropics are substances that are linked to improved cognitive performance, especially executive function, motivation, creativity and recall.

Looking for a caffeine-free path to sustained energy? Bulletproof Clarity + Focus is a cognition supplement that helps fight occasional mental fatigue and brain fog and will give your concentration a boost. If you’re not opposed to a caffeine-containing nootropic, Bulletproof Energy + Focus contains 50mg of caffeine from coffee fruit extract, which has been shown to support increased BDNF.†

Related: How to Support Your Brain and Body With Natural Energy Supplements

9. Make magnesium a priority

You may have heard that magnesium supplementation can help you relax, but it’s way more than a one-trick pony. Magnesium supports over 300 physiological functions, including cellular energy production, muscle and nerve function and protein formation.^[7]

Even if you focus heavily on your nutrition, it’s not uncommon to fall short of your daily magnesium requirement. One way to up your magnesium intake and reap the benefits of this essential mineral is to add a quality supplement to your stack. Bulletproof Magnesium supports a healthy nervous system and brain function and can be taken all at once to start your day.† Or, if you’re worried about potential GI issues, you can take the recommended dosage over the course of the day, too.

Either way, your body will benefit from having a highly absorbable source of magnesium citrate.

The bottom line: There are so many ways to up your energy from the moment you get out of bed. Whether it’s starting your morning with some blood-pumping exercise, sipping on Bulletproof Coffee or using supplements to give you an extra boost, these strategies for sustained energy will help unlock the best, most productive version of you.

These aren’t the only ways to get energized, though! For an outdoor-inspired way to boost your energy, get better sleep and improve your mood, explore the benefits of light therapy.