If winter’s left you feeling flat, it’s time to boost your energy and spring into spring thanks to our expert tips for reinvigorating both your mind and body.
Words: Katy Sunnassee. Images: Shutterstock.
‘March for 60 seconds’
Jacqueline Turnbull, design manager at activewear brand Ronhill (ronhill.com)
When your energy dips, skip the extra coffee and try a “proprioceptive” reset. This is a favourite trick among runners to instantly wake up the nervous system. Stand tall and rapidly tap your feet or march on the spot for 60 seconds.
By focusing on the rhythmic connection between your feet and the ground, you send a flood of sensory data to the brain’s alertness centre. This instant “system restart” clears mental fog and creates a joyful surge of physical readiness.
‘Eat for sustained energy’
Nutritionist and author Emma Bardwell (emmabardwell.com)
When energy dips, many people reach for sugar or another coffee. A better option is a fibre-rich “hero” food. Think hummus with carrots, yoghurt with berries and seeds, roasted spiced chickpeas, or rye crackers with cottage cheese and kiwi.
These combinations slow digestion, support gut health and provide steadier energy for hours. In my book The Fibre Effect, I call these everyday foods “fibre heroes”. They’re not flashy, but they quietly outperform most supplements when it comes to sustained energy.
‘Do the early morning reverse reset’
Stephanie Baker, in-house nutritionist at Purolabs (purolabs.com)
This one-minute “reverse reset” uses daylight exposure, breathwork, and unconventional movement to stimulate alertness quickly. First, face away from light, then suddenly turn and expose your eyes to the daylight – an open window works well. This signals wakefulness to the brain. Then, take a sharp nasal inhale followed by a long exhale whilst taking a backwards lunge.
This will activate the nervous system, while backward movement adds a cognitive challenge that increases mental engagement. Finish with a forceful exhale and a full-body shake. This two-minute practice is great for releasing residual tension from sleep.
You’ll improve circulation, oxygen delivery and neural activation, offering a caffeine-free way to feel energised and mentally switched on for the spring days ahead.
‘Eat, move and sleep well’
Fiona MacRae, hormone specialist at Marion Gluck Clinic (mariongluckclinic.com)
To boost energy sustainably, prioritise stable blood sugar levels through nutrient-rich meals that include protein, healthy fats, fruits, veg, nuts, legumes and oily fish. Start mornings with nourishing breakfasts such as overnight oats, skyr, eggs or wholegrain toast and avocado.
Move daily using a mix of cardio, strength training and stretching to improve circulation, release endorphins and boost metabolism. Improving sleep is perhaps the most important way to boost energy. Try calming bedtime routines like belly breathing or cognitive techniques.
‘Try herbal medicine’
Dr Chris Etheridge, medical herbalist and chair of the British Herbal Medicines Association (bhma.info)
Rhodiola is a herb that can boost energy and vitality by helping to relieve stress and anxiety. Clinical research shows it is particularly helpful for people experiencing stress who need an energy boost as well as a moment of calm. As an adaptogen, rhodiola can help protect the mind and body from the harmful effects of emotional and physical stress.
Unlike many anxiety treatments that can reduce energy, rhodiola supports mental clarity, improves memory and increases energy levels, making it a powerful herb for managing the demands of modern life. Try a THR-licensed (Traditional Herbal Registration) herbal medicine such as Kalms Rhodiola (£9.89, boots.com).
‘make energising moves and breathe deeply’
Dominique Antiglio, master sophrologist and founder of BeSophro (be-sophro.com)
When you feel sluggish or your focus dips, a sophrology exercise called “The Pump” is a quick and simple way to reignite your energy. Stand tall, inhale through your nose, hold briefly, and pump the shoulders vigorously a few times.
This brings oxygen and awareness into the body, activating both circulation and presence. As you exhale, release with intention. Three cycles of this takes less than a minute but can leave you feeling lighter, alert and ready to meet the moment. Also try “Clearing Breath” to move stagnant energy.
Draw a deep, steady inhale through your nose, hold for a beat while gently tensing, then exhale fully and consciously relax. This simple breath pattern cues the nervous system to shift from “tired and tense” to “present and refreshed”. Doing this for just a couple of rounds breaks mental fog, diminishes stress hormones and helps you reconnect to your body’s natural energy reserves.
‘Look at your B12 levels’
Dr Deborah Lee, NHS GP and doctor at Dr Fox Online Pharmacy (doctorfox.co.uk)
It’s completely normal to feel run-down at this time of year. What many people don’t realise is that low levels of essential vitamins like D, C and B12 can make fatigue and low mood even worse. A few small changes to diet and supplementation can make a huge difference to how you feel.
Essential for energy production, red blood cell formation and brain function, vitamin B12 plays a key role in supporting vitality and concentration. Low levels can lead to tiredness, low mood or even tingling in the hands and feet. It’s best taken in the morning, as it can increase energy and may interfere with sleep if taken too late in the day.
Vitamin B12 is found naturally in meat, fish, eggs and dairy, while fortified plant milks, nutritional yeast and supplements are vital sources for those following a vegan diet. Absorption can decrease with age and due to certain medications such as metformin or proton pump inhibitors, so older adults and vegans may benefit from regular monitoring of their levels.
Try these natural energy boosters!
Ten Percent Club Cordyceps Coffee (£40, tenpercentclub.net) is an invigorating coffee alternative designed to enhance your energy levels, improve mental clarity and boost physical performance.
The functional mushroom is known to enhance energy levels by improving oxygen utilisation in the body, making it popular among athletes and fitness enthusiasts.
Nutravita Vitamin B12 1200ug (£12.99, superdrug.com) is a high‑strength B12 food supplement to support energy levels, mood, focus, red blood cell formation, and your nervous system.
Because B12 is water‑soluble, your body naturally clears what it doesn’t need, so this high dose tablet helps you stay topped up, focused and ready for anything the day brings.
ChariTea Mate (£1.95, waitrose.com) is naturally caffeinated iced tea, strongly brewed and lightly sweetened with agave. Pronounced “mah-tey”, ChariTea Mate is crisp, refreshing, and provides a sustainable energy boost without the crash of coffee.
Also available in Red, with rooibos and passion fruit juice, or Black, made with black tea with a twist of lemon.
Aimee Victoria Long, celebrity trainer and wellness coach (aimeevictorialong.co.uk) shares her 6 steps to improved energy:
- When energy feels low, I often prescribe less intensity, not more. A short burst of gentle, rhythmic movement, such as a five-minute walk focusing on relaxed arm swing and steady breathing. This supports the nervous system rather than overstimulating it, making it far more effective for sustainable energy than forcing a hard workout.
- Low energy is frequently misinterpreted as a lack of motivation, when it’s often a signal that you should change how energy is being used. Instead of pushing through, I encourage clients to pause and reassess what’s required in that moment – whether that’s switching tasks, simplifying decisions or slowing the pace. Repurposing energy, rather than resisting fatigue, often restores focus naturally.
- Your environment has a direct impact on your energy. Visual clutter keeps the brain in a low-grade state of alert, which is exhausting. Each evening, do a five-minute reset: clear surfaces and remove unnecessary objects. Waking up to visual calm reduces background stress and preserves mental energy.
- For an afternoon energy boost, try L-tyrosine paired with light movement. Tyrosine supports dopamine production, which plays a key role in motivation and mental clarity, while a short walk improves blood flow and absorption. This combination delivers focused alertness without the jittery spike or crash that is associated with caffeine.
- Low energy is closely linked to blood sugar crashes. One way to maintain even blood sugar is to have Greek yoghurt with crushed walnuts and a small drizzle of raw honey. The protein and fats slow the glucose release, supporting consistent energy and concentration.
- Your posture has a direct effect on how energised you feel. Try this simple 60-second reset: imagine the crown of your head lifting as you widen the collarbones and allow your ribs to soften. This improves oxygen intake and sends a signal of ease to your nervous system, helping lift energy and mood too.
