how do i improve my energy levels during the day

To improve your energy levels during the day, consider these strategies from the Huberman Lab:

1. Morning Light Exposure: Getting exposure to natural light early in the day is crucial. It helps time the release of cortisol and thyroid hormones, which enhance energy levels and regulate metabolism 1.

2. Exercise: Engaging in physical activity boosts epinephrine, which increases energy and alertness. Exercising early in the day provides a sustained energy boost throughout the day 2. Experiment with the timing and intensity of workouts to find what energizes you most effectively 3.

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     1

     Morning Light Benefits

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     2

     Boosting Morning Energy

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     3

     Morning Energy Boost

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     4

     Energy and Accomplishment

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     5

     Energy from Movement

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3. Caffeine Use: Consider delaying your caffeine intake by 90 to 120 minutes after waking to prevent afternoon crashes. Caffeine can increase epinephrine and energy but timing is important to maximize benefits 2.

4. Task Accomplishment: Completing tasks or goals you set for yourself can also increase your sense of energy, likely due to the release of neurochemicals like dopamine 4.

5. Mindful Eating: Proper nutrition and balanced meals are important. Eating a large meal may slow you down, so it's important to balance nutrition with momentary energy requirements 5.

Implementing these strategies can help improve your energy levels throughout the day, allowing for better focus and productivity.