what are some ways to increase energy?

You can increase energy through exercise, cold exposure, strategic caffeine timing, hydration and regular movement. Cortisol and epinephrine also contribute to alertness and focus, which can occur even without eating. 1

• Morning exercise: A morning walk, jog or other movement can raise epinephrine and help you feel more energized through the day. 2
• Cold exposure: A brief cold shower or cold-water exposure can increase adrenaline and alertness. 3
• Caffeine timing: If you use caffeine, try waiting 90–120 minutes after waking; this may help sustain energy and reduce the afternoon crash. 4
• Hydration and movement: Hydrate early in the day, and take regular opportunities to move—walking and other physical activity can increase epinephrine and energy. 5 6
• Cortisol and epinephrine: These hormones support wakefulness and alertness; fasting can increase adrenaline, so food is not required for that alerting effect. 7 8