How To Feel More Energetic
Get To Grips With ATP
At the centre of your body’s energy system is ATP – the molecule your body relies on to power virtually every function that keeps you going. It’s often described as the body’s energy currency, but it’s important to understand how immediate and in demand it is. “From muscle contraction and brain function to digestion, hormone production and recovery, every single cell in your body uses ATP on a daily basis,” explains nutritionist Eli Brecher. However, you don’t store it in meaningful amounts. “Your body is making it all the time, using fuel from food and oxygen,” says nutritionist Rob Hobson, which means your experience of energy is less about what you have in reserve and more about how efficiently your body is producing it in real time.
Recognise The Signs
When ATP production drops, it doesn’t always show up as tiredness. In fact, it can feel like a subtle drop-off across multiple areas. “You might notice poor concentration, brain fog, slower recovery after exercise, reduced motivation or low mood,” says Eli. “Some people feel wired but exhausted or find themselves relying on sugar or caffeine just to maintain their energy. In some people, digestion can also feel sluggish because the gut is an energy-demanding system too.”
Pinpoint What’s Draining Your Energy
For most of us, energy isn’t lost in one obvious place. It’s gradually worn down through a combination of everyday habits that, over time, make it harder for your body to produce and sustain ATP efficiently. “The big ones aren’t very glamorous,” says Rob. “Poor sleep, under-eating, low protein intake, diets lacking key micronutrients, drinking too much alcohol, doing too little physical activity, and trying to run on caffeine while ignoring recovery all take their toll on your ATP.” Naturopath and nutritional therapist Laura Larman sees a similar pattern. “A sedentary lifestyle, dehydration, overtraining, smoking and excess alcohol all drain mitochondrial function,” she says. “Even something as simple as skipping meals or sitting for long periods can disrupt energy production.”
Start With Protein
If there’s one place to anchor your energy, it’s your first meal of the day. Rather than reaching for something quick or skipping it altogether, prioritising protein early gives your body the raw materials it needs to produce energy more steadily. “Stable blood sugar gives your cells a more consistent energy supply,” says Eli, which is key when you consider how dependent ATP production is on a reliable flow of fuel. Protein also plays a more direct role than most people realise. “Protein provides enzymes that power ATP production and is needed to repair and replace mitochondria – the parts of your cells that keep your energy supply running,” explains Laura. In practical terms, that means building a meal around eggs, yoghurt, meat or plant protein, alongside fibre and fats – rather than relying on caffeine to carry you through the morning.
Prioritise Sleep
Sleep is often treated as passive, but for your energy system, it’s one of the most active processes in the body. It’s during sleep that your mitochondria repair, reset and prepare to produce energy more efficiently the following day. “ATP production and mitochondrial repair are heavily linked to sleep quality,” says Eli, which helps explain why even a few nights of disrupted sleep can leave you feeling flat, unfocused and slower to recover. Treating sleep with the same consistency as training – regular timing, enough hours a and proper wind-down – is one of the most effective ways to support energy at a cellular level.
Get Outside Early
It sounds simple, but morning light is one of the most overlooked drivers of energy. Exposure to natural light early in the day helps regulate your circadian rhythm, which in turn influences everything from hormone production to how efficiently your body generates energy. “Morning daylight exposure has a direct impact on daytime energy production,” says Eli, because it helps set the internal clock that governs when your body feels alert or tired. Without it, that rhythm can drift, often leading to lower energy during the day and poorer sleep at night. Even a short walk in the morning can create a noticeable shift – not just in how you feel immediately, but in how your energy holds up across the day.
Train Smarter, Not Harder
When energy feels low, the instinct is often to push harder in the gym. But building better energy isn’t just about intensity – it’s about how your body produces it in the first place. “Exercise increases the number and efficiency of mitochondria,” says Laura, which is key if you want to improve your long-term energy capacity rather than just burn through what you have. This is where lower-intensity work becomes valuable. Jeffrey Boadi, plant-based health coach and author of Plant Fuel, highlights zone two cardio in particular – steady, moderate exercise where you’re working but can still hold a conversation. “It helps to increase mitochondrial production at a cellular level,” he explains, meaning your body becomes better at generating energy over time. Combined with strength training, which supports muscle and metabolic health, the focus shifts from exhausting yourself to building a system that works more efficiently.
Rethink Caffeine
Caffeine is often the default solution for low energy, but it works by stimulating the system rather than supporting it. In the short term, it can feel effective. Over time, it can mask what’s going on underneath. “A common myth is that fatigue simply means you need more caffeine,” says Eli. “In reality, it’s often a signal that something foundational is off.” Relying on it too heavily can create a cycle where energy feels increasingly dependent on stimulation. Laura also points to the longer-term impact. “Caffeine can increase cortisol and deplete key nutrients like magnesium and B vitamins,” she explains – both of which are essential for ATP production. Used strategically, it has a place, but if it’s replacing proper sleep, nutrition or recovery, it’s likely working against you.
Use Supplements Strategically
Supplements can support energy, but it’s more effective to focus on a few key ones rather than taking a scattergun approach. “If someone has a genuine deficiency, correcting that is the standout intervention every time,” says Rob, pointing to nutrients like iron, vitamin B12 and magnesium – all of which can be checked with a simple blood test. Magnesium is often the easiest place to start. “ATP needs magnesium to be biologically active,” explains Eli, which means low levels can leave you feeling flat, even if everything else is in place. B vitamins are another useful addition, usually taken as a B-complex, helping your body turn food into usable energy throughout the day. Then there’s CoQ10, which tends to be less well-known but increasingly used in more targeted situations. You’ll usually find it listed as CoQ10 or ubiquinone on a supplement label, and it works inside your cells to support how energy is generated.
Consider Creatine
Creatine has long been associated with strength training, but its role in energy production is driving new interest. At a cellular level, it helps your body recycle ATP more efficiently, meaning energy is more readily available when you need it. “Creatine supports rapid ATP regeneration,” says Eli, while Rob describes it as “one of the few supplements worth taking seriously” because of its direct role in energy. Importantly, this isn’t limited to muscles. “It helps recycle ATP in both muscles and the brain,” says Laura, which is why it’s increasingly being used to support focus, resilience and cognitive performance. Taken consistently – typically 3-5g daily – it’s one of the simplest ways to support energy.
For more, visit EliBrecher.co.uk, RobHobson.co.uk, JeffreyBoadi.com & LauraLarman.com
DISCLAIMER: Features published by SLMan are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
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