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7 Easy Ways to Improve Energy

By David Jockers, D.C.

Have you ever struggled with your energy? You know what I mean, you struggle to wake up in the morning, depend upon caffeine and stimulants to get anything done, need an afternoon nap and then to top it off…you can’t even fall asleep at night. In this article you will learn 7 easy ways to improve your energy levels naturally.

Fatigue and low energy are at an all-time high. We have a serious energy crisis in our country and much of it has to do with our digestive tract. When we have poor digestion, we assimilate less nutrients and accumulate more toxins. This process increases inflammation throughout our body and drains our energy reserves.

3 Core High Energy Strategies

1) Hydrate Well

Staying hydrated throughout the day is essential to good energy and digestion and the strategies in this guide will help you optimize your hydration for all day energy!

2) Stabilize Your Blood Sugar

Blood sugar imbalances will steal your energy and brain faster than anything (1). Stable blood sugar will help you feel on top of the world!!! Reduce your consumption of carbs and be sure to have healthy fats such as coconut oil, grass-fed butter, avocados, olives or nuts and seeds in every meal to keep your blood sugar stable.

3) Move Your Body and Your Bowels

Movement is SUPER key to energy and digestion. You want to move your body with regular exercise and go outside every day and get a good walk in nature. Nature is extremely therapeutic to our adrenal glands and movement will help to improve blood and lymphatic flow and stimulate your brain.

In addition, it is essential to move your bowels and get rid of all the wastes from the foods you consumed the day before. If you don’t, the fecal material will be a breeding ground for bad microbes and amplify the toxic stress on the digestive tract and body (2, 3). Following the strategies in this article will help you to have healthy bowel motility to get rid of the wastes, which will reduce stress on the body and significantly improve energy and mental clarity.

1. Drink 8-12 oz of Clean Water Every Hour

Staying well hydrated will take you to an entirely new level. We are told we need to eat for energy…but actually food is for recovery…consistent hydration and electrolytes will give you better energy (4).

How To Do It

Be sure to use clean filtered water. I recommend a reverse osmosis or strong carbon filter. You can add back trace minerals and antioxidants with a pinch of Himalayan Salt and a few drops of lemon essential oil or fresh squeezed lemon or lime.

You will hear most people say to drink half your bodyweight in ounces of water. I say, drink your entire body weight in ounces of water daily. You will notice a HUGE DIFFERENCE in your energy, bowel motility, skin, hair and mental clarity!

Do’s and Don'ts

Do drink water away from meals, but don’t drink much water within 30 minutes of a meal or 30 mins to an hour after a meal so that you don’t interfere with the stomach acid and digestive enzyme production. I only drink enough to take whatever supplements I may be using with my meal and avoid additional water for my solid food meals.

2. Drink a Super Smoothie Everyday

Smoothies are a fantastic way to get nutrients into your body. This is because they are pre-metabolized, which takes stress off of your digestive tract as compared to consuming solid foods, and will allow you to absorb more nutrition from the smoothies than from a solid meal.

How To Do It

Take a good milk base such as organic coconut milk, almond milk, hemp milk or grass-fed goat or cow’s milk. Add healthy fats such as 1-2 tbsps of coconut oil or an avocado or 1-2 tbsps of almond butter. Then add in ¼- ½ cup of organic berries (fresh or frozen) and 1-2 scoops of a healthy protein powder (Standard Process SP Complete or Whey Protein).

Do’s and Don'ts

If you are using a thinner milk that has 5 grams of fat or less per cup than you MUST add in good fats such as coconut oil (1-2 tbsps), an avocado or a healthy nut butter (1-2 tbsps) or you will not get sustainable energy.

Don’t put too much fruit into your smoothie or you will cause blood sugar imbalance a few hours later. I recommend keeping your fruit content to no more than ½ a cup per smoothie. Ideally, use organic berries as they are the most nutrient-rich, and in general have a weaker effect at throwing off our blood sugar levels.

3. Use Fermented Beverages

Fermented beverages contain organic acids, enzymes, B vitamins, and potassium which all help to increase our energy and stimulate healthy bowel motility (5). The fermentation process reduces the sugar content of the beverage and increases the enzyme and B vitamin content making it nature’s energy drink!

Some of my favorite fermented beverages include apple cider vinegar, coconut water kefir, kombucha and beet kvass. Fermented foods include sauerkraut, kimchi, pickles and pickled ginger. Feel free to use these as well as they are great for digestion and energy but the beverages will give you more immediate energy.


How to Use

I recommend consuming 1 tbsp of apple cider vinegar in water each day and also putting ACV on salads and meat dishes. If you have never used fermented drinks than I would recommend starting with 1 tbsp of coconut water kefir or kombucha and see how you do for 3 days. If you do well, then go up to ¼ bottle for 3 days and then ½ bottle for 3 days. You may notice that you thrive on drinking one full bottle each day. But take it slow when you introduce these, if you have never used them before.

Do’s and Don'ts

If you notice headaches, skin outbreaks or fatigue when you consume fermented beverages and other fermented foods, you may have a histamine intolerance and it would be wise to avoid these foods until you clear out your digestive tract. If you feel good with fermented foods and drinks than include a wide variety of them daily.

4. Use Fennel Seeds

This is a concentrated form of minerals like calcium, potassium, manganese, magnesium, selenium, zinc, copper, & iron. Additionally, it is rich in the powerful flavonoid antioxidants kaempferol and quercetin.

They are called a carminative herb, which is a classification for things like ginger, mint and thyme that all help to reduce gas and bloating, gently stimulate bowel motility and improve overall digestive function.

How to Use:

Fennel seeds neutralize acids, aid in digestion, and are an incredibly good breath freshener. This is perfect when you are in a hurry, on the road, or eating out at restaurants. Simply put a small container of fennel seeds in your purse or car and pop these seeds throughout the day to keep your breath fresh and your saliva alkaline.

Do’s and Don'ts:

Be sure to chew the seeds well to release the nutrients for absorption. Swallowing the seeds whole could be stressful on your digestive tract.

5. Drink Aloe Vera Juice

This is incredibly alkalizing and loaded with electrolytes, trace minerals, antioxidants, and polysaccharides. Pure aloe juice or gel gives one of the best ways to improve your energy and the motility of your bowels.

How To Use

Drink 4-8 ounces of aloe vera juice in the morning upon arising to help improve your morning energy and get your bowels moving properly. If you feel constipated and low on energy during the day, try another 4-8 ounces.

Do’s and Don'ts

Many aloe vera companies use plastic bottles and have added preservatives such as sodium benzoate. I recommend getting an organic aloe vera juice that is in a glass container and has no additives or preservatives.


6. Snack on Celery or Cucumber

These water-rich veggies are an excellent acid neutralizer. You can eat them before, during or after a meal. It contains a perfect electrolyte balance that powerfully quenches thirst and reenergizes & alkalizes your body. This is great for easy snacking during the day between meals to maintain healthy hydration and electrolyte balance.

In addition, the act of chewing can help to stimulate a sluggish bowel to move more effectively. If you feel as though you aren’t moving your bowels well, try chewing on celery, cucumbers, radishes, carrots and other veggies.

How to Use:

I like to dice them up and put either apple cider vinegar or fresh squeezed lemon or lime on them. Then I add Celtic sea salt for flavor and added minerals and some Italian herbs like oregano or a full herb mix like Bragg’s sea kelp delight that has thyroid supporting kelp in it.

Do’s and Don'ts

Celery and Cucumbers are thin skinned veggies so it is best to get these organic to avoid exposure to toxic pesticides and herbicides. It is best to rinse them off before using.

7. Intermittent Fasting

Our ancient ancestors grew up in a world of stress and scarcity. Food was not often not available and intermittent fasting was common. This form of life left a genetic blueprint with key information pertaining to our health and wellbeing.

Intermittent fasting is one of the most powerful modalities for reducing inflammation, boosting immunity and enhancing tissue healing. This is a practice that I do every day.

How to Do It

The best way to begin fasting is by giving your body 12 hours between dinner and breakfast every single day. This allows 4 hours to complete digestion and 8 hours for the liver to complete its detoxification cycle. After this is a standard part of lifestyle try taking one day a week and extending the fast to 14-16 hours. As you do this, you may notice that your energy is great. Try doing it several times a week and you may be hooked.

Do’s and Don'ts

With intermittent fasting, you will want to drink A LOT of water, herbal teas, etc. while doing your fasting phase. This will help to keep you satiated so you aren’t hungry and it will help your body cleanse, hydrate your system, give you more energy and keep your stress hormones balanced. The hydration will also help you to stimulate your bowels and the better you move your bowels, the easier the fast will be and the more benefits you will get from it.

Hydration is where most people go wrong when fasting, they just don’t drink enough. You want to follow the principles above with hydration. Most people find that super hydration and fasting in the morning works best as we tend to sleep better when we are fed.

My Favorite Energy Supplements

Supplements can be extremely helpful tools to enhance your energy and improve your digestion. I am a huge fan of using supplements, but they do not replace the natural lifestyle principles that I described above which are foundational to optimal energy and great digestion.


Be sure to apply the above principles and then look to add a few key supplements. These 3 are my favorite that I use on a regular basis. I put either Gut Healing or Bone Broth Protein in my smoothies and use brain calm magnesium every day. Energy charge is another one I use periodically as a pre-workout drink and a performance enhancer when I have a lot on my plate.

Brain Calm Magnesium

If you fall prey to habitual symptoms of brain fog you may be deficient in magnesium. Over 300 enzymes require magnesium to perform biological reactions essential to tissue and organ function. Magnesium supports optimal cognitive health by maximizing the various intricate functions of the brain.

Magnesium is to the body what oil is to the engine of a car. We use it up with everything we do. The more stress, exercise or blood sugar imbalances we experience throughout the day, the more magnesium our body uses up.

Most people in society are highly deficient in magnesium leading to lower energy, poor bowel tone, anxiety, brain fog and so many other very common symptoms people experience. The form of magnesium that is in the Brain Calm magnesium crosses the blood brain barrier and modulates stress hormones. This helps you feel more relaxed, improves mood and helps you think sharper and sleep deeper.

How to Use

You can purchase this from Dr. David Jockers, or look at Whole Foods or Sprouts for Magnesium Calm liquid, and mix with water or take straight, as indicated on the bottle. For Dr. Jockers’ brand, I recommend taking 1 scoop in water to help improve your bowel tone, mental clarity and to help calm your body. If you feel like you are fatigued or have anxiety, headaches or depression than use 1-2 scoops in water and you will notice the difference.

It is also recommended to use after dinner to help you to sleep deeper and wake up more refreshed and energized in the morning. Using this in the evening will also help you to have good bowel activity in the morning.

Do’s and Don'ts

This is a great tasting powder that is flavored with stevia. If you have a sensitivity to stevia than avoid this. You can use this while practicing intermittent fasting.

Gut Healing Protein

Dr. David Jockers’ Gut Healing Protein has clinically effective dosages of the following compounds that support energy production, liver and body detoxification, bowel motility and an anti-inflammatory environment. This protein powder is great for healing the gut and stimulating healthy bowel movements. This powder is LOADED with anti-inflammatory compounds that support healthy energy and brain function.

The Gut Healing Protein provides high quality, vegan, hypoallergenic amino acids in the form of pea protein and powerful antioxidants that help to improve liver function and strengthen the gut lining. Dr. Josh Axe sells a bone broth protein that is also excellent.

How to Use:

Use 1 to 2 scoops in a shake each day. The serving size is 2 scoops, but if you are under 150 lbs or want to remain under 150 lbs, then only use 1 scoop per shake.

Do’s and Don'ts:

This product is flavored with monk fruit extract which is the most hypoallergenic natural sweetener that contains no sugar. It also contains a lot of fiber which is good for most people, but some individuals with severe digestive problems struggle with fiber.

Adrenal Tonic

This is a liquid herbal tincture made from four herbs” rehmannia, echinacea, ashwagandha, and licorice. They are excellent at helping to heal the adrenal glands (stress management organs) and assisting with adaptation to your environment and the changes around you. It is an extremely effective tool in helping with energy, sleep, and relaxation as well, due to its effect on stress management.

How to Use

Squirt four dropper-fulls of the tonic into a small 1-2 oz shot of water (or juice, if you have to). Drink in one gulp first thing in the morning (wait 30 minutes before eating) and again an hour after lunch (also at least 30 minutes apart from food).

Do’s and Don'ts

I would not recommend using this too late in the afternoon/evening as it can affect your sleep.

B Vitamins

You need essentials vitamins for energy AND sleep, and B vitamins help with both. A good food-based B complex with the right amount of methylated B9 and B12 can be the difference between energy and dysfunction. Try OrthoMolecular’s Methyl B Complex, or Standard Process Cataplex B and Trace Minerals B12.

How to Use

Take 2 Standard Process Cataplex B and 1 Trace Minerals B12 in the morning, and 2 Cataplex B again in the later day; or 1 Orthomolecular Methyl B Complex in the morning, and 1 in the later day.

Do’s and Don'ts

  • If you can’t fall asleep, try 3-6 Cataplex B before bed.

  • If you can’t stay asleep, try 3-6 Cataplex G before bed.

  • Still having issues? You may have digestive issues/liver congestion, so try a liver detox. Standard Process Purification Program is superb at detoxifying and purifying the body, while replenishing and refueling the body with healing nutrients.

Sources For This Article Include:

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  4. Popkin BM, D’Anci KE, Rosenberg IH. Water, Hydration and Health. Nutrition reviews. 2010;68(8):439-458.
  5. Selhub EM, Logan AC, Bested AC. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry. Journal of Physiological Anthropology. 2014;33(1):2.