No caffeine after 3 PM (5 hr half-life, 25% remain at 1 AM), no water/drinks after 8 PM, going to bed at a regular time, and of course a mix of cardio/resistance exercise (see CDC for guidance).<p>Aside from that the only other thing I've found helpful is, counter-intuitively, skipping meals. First few days your body remembers that you're "meant" to eat then (i.e. hunger), but after that you get a strange energy boost instead. So if I skip breakfast/lunch I often find myself with MORE energy mid-afternoon, even if you'd expect less. I do get a little hangry/irritable at dinner time however.
Creatine is excellent. It takes a few weeks (maybe ~1 if you “front load”) to accumulate but once it does you’ll notice a difference if you’re looking for it.<p>It’s multiple times now that I’ve stopped taking it, felt fine for a bit and then started feeling sucky… I don’t eat a lot of red meat so I think I just default to creatine deficiency. Then I remember to start taking it again and feel better.<p>I think it’s the closest thing to a miracle drug we have. It improves cognition (in those that are deficient) as well. Cognition, energy, strength… just drink enough water to counteract the increased load on your kidneys and it’s wonderful. Unlike many other supplements you’ll see mentioned, it’s something naturally part of our diets. It’s really more like a vitamin than anything. Vegetarians and vegans in particular are likely to be deficient.
Cutting out carbs completely. It's crazy how it knocks me out at 2/3PM like clockwork until I discovered this. Now my energy is stable through the day, and I sleep much better, and get up at 5:30am to job. It's nuts right? But try it, no carbs.
Carnivore diet, it has stabilized my energy trough out the day. It sucked at first, specially since I have a bad history with sugars and carbs (lost over 55kg a few years ago).
Also, try to find things you like to do, this is crucial.
Moderate amount of excercise every day, nothing crazy but 60min a day followed with stretching.
Cardio in the mornings. I used to work out mainly at night, and I still lift in the afternoons, but going on a jog or bike ride right after getting up is amazing. No matter how shitty it is outside or how much I do not want to drag myself out of bed, being outside and active for 30-ish minutes at the start of the day makes a huge difference.
Switching to vegetarian diet. This gave me a huge energy boost for about 3 months. I wish I could recreate this experience.<p>Intermediate fasting 16/8. I skip breakfast mo to fr. This gives me lots of energy until late afternoon.<p>Alpha GPC and L-TYROSIN supplements for focus and alertness. Since I take those I can really easy go into the zone
Attending a partial hospitalization program (PHP/IOP) and improving my ability to self-reflect + resolve emotional trauma in a group therapy environment. It has helped tremendously with my energy levels that were previously at an all time low, but I still have more to go
Taking a lunch break. I used to work through lunch at my desk and then found that my focus and energy would really crash around 2-3. I have found that even taking a 30 minute break away from my desk keeps my energy high for the rest of the day.
30 minutes of exercise- five days a week.<p>Really improved my energy. I have done this for years- on and off. During the "on" periods, there is significant and noticeable improvement in energy throughout the day.
1. chewing gum (studies show alertness promoted, or use as placebo)<p>2. morning light on a timer (regulates circadian rhythm)<p>3. hydrate (water but also coffee and coffee-as-tea when brewed twice)