We all want more energy in our day-to-day lives to help us juggle work, family, sport and leisure activities. With these tips, you can increase your energy levels and leave fatigue and listlessness behind you.

1. why is it important to have more energy
2. what gives you strength and energy? Tips for more energy in everyday life
3. Get energy quickly: How to get energy through food
4. How exogenous ketones can permanently increase your energy levels
5. More about exogenous ketones

Why is it important to have more energy

Tired, listless, listless - do you recognize yourself in these characteristics? Do you often lack the energy in your everyday life to do your work, exercise or devote yourself fully to your family? You are not alone, because many people - both men and women - often suffer from a lack of energy. In some cases, this is caused by serious illnesses such as thyroid problems, burnout or depression. However, the majority of people are completely healthy and still often too tired for activities.

Your energy level has an impact on your well-being, health and happiness. The more energetic you start the day, the easier your work will be and the more fun new challenges will be. At the same time, stress can affect you less and you are mentally balanced.

You can gain more energy on a physical and mental level - ideally both together. Find out whether you feel physically weak because you like to eat unhealthy foods. Too much sugar, fast food and convenience foods are common causes of listlessness. Perhaps you also feel mentally unbalanced because you are often overwhelmed by stress? Depending on the case, the following tips will help you to start the day with more energy.

What gives you strength and energy? Tips for more energy in everyday life

What gives you strength and energy? There are a whole range of effective tips for more strength and energy in everyday life. Many of them are actually very easy to implement and only require a minimal change in habits:

Sufficient sleep

Many people neglect their sleep. This is a big mistake, as restful sleep determines how fit and full of energy we start the day. Nights that are too short and restless sleep have a negative impact on our performance, stress resistance, health and mood. It is worth optimizing your sleep hygiene by maintaining a regular sleep-wake cycle and a pleasant sleeping environment. A new mattress, a new pillow or a new comforter may already help you to sleep better and wake up feeling more rested.

Healthy diet

A balanced diet with a variety of vitamins, minerals and trace elements is essential for energy and vitality. While sugar and white flour only provide short-term energy, wholegrain products, healthy fats and high-quality proteins provide long-lasting energy. The key lies in home-cooked meals with fresh ingredients.

Sufficient fluids

Your body can only function properly if you drink enough fluids. If it is optimally supplied with water, the blood circulates better and transports oxygen and nutrients to the organs, muscles and brain. On the other hand, if you drink less than two liters of water or tea a day, you will feel tired and weak. If you often forget to drink enough, always have a full glass of water to hand on the table.

Fresh air

Your brain needs oxygen to be able to think. If you can't concentrate, it often helps to go for a walk around the block or at least open the window to let fresh oxygen into the room and take a few deep breaths in and out.

Regular exercise

If you spend all day sitting in front of a screen in the office and then lie down on the couch straight after work, you are making yourself sluggish. The body needs regular exercise to function properly. If you lack the motivation to exercise, start with a daily walk. Maybe walk to work instead of driving, or get off the bus a few stops earlier and walk the rest of the way. This gets your circulation going, supplies you with oxygen and makes you more energetic step by step. A few stretching exercises in the morning after getting up also have an energizing effect

Stress management

Perhaps you like to push yourself to the limit - and still often feel tired. Perhaps you are constantly stressed at work and feel drained as a result. Then you are lacking the necessary relaxation. Because your body and mind need to recharge their batteries from time to time. After a stressful day, an hour of yoga or a short meditation session will bring you back down. If you live in a big city, a trip out into nature will relax you. Even if it's just a hot bath with essential oils in the evening - treat yourself to regular time-outs.

Intermittent showers

A cold shower immediately wakes you up. Alternating showers, in which you switch the water back and forth between cold and warm a few times, also helps to promote blood circulation and boost your circulation. Make a habit of alternating showers and you will feel more physically and mentally vital.

Power nap

A large proportion of the population feels an urgent need to sleep around midday. It's difficult to satisfy this need in the office or on the go, so you try to keep yourself awake. A short midday nap of 15 to 30 minutes would do you good and recharge your energy reserves.

Laughing

Sounds funny, but it's true! Laughter reduces stress hormones and promotes the release of happiness hormones. Laughing can therefore give you a boost of energy. Talk to friends or colleagues more often and tell each other funny stories. This immediately lifts your mood in the office and can also have a positive effect on your energy levels in the long term.

Sunshine

Use every ray of sunshine to recharge your batteries. Let the sun shine on your face for a few minutes and you will immediately notice how your mood improves and you become more energetic. So go outside during your lunch break and enjoy the warming power of the sun in your free time too.

What you shouldn't do!

Alcohol and cigarettes, on the other hand, are real energy robbers. Alcohol dehydrates the body, nicotine has a negative effect on your sleep quality and brain performance. You should avoid both for more energy.

Get energy quickly: How to get energy through your diet

Sometimes it is important to get more energy quickly in everyday life, for example just before a lecture or a sports session. You can then supply your body with energy through foods that boost your performance. The following are suitable for a quick energy boost:

Nuts

Nuts and seeds are little bundles of energy and contain valuable omega-3 fatty acids. Due to their high fat content, even a small amount of nuts has a high calorie density. That's why a handful of walnuts, hazelnuts, cashews, almonds, pumpkin seeds or sunflower seeds is enough to give you energy

Berries

A handful of berries is always a good idea. Raspberries, blueberries and blackberries give you a low-calorie, vitamin-rich energy boost.

Avocado

Thanks to its unsaturated fatty acids and nutrient density, this green fruit is considered a superfood and energy source.

Ginger tea

Ginger promotes blood circulation and has a stimulating effect. At the same time, a cup of ginger tea provides the body with fluids and vitamin C.

Eggs

Eggs A scrambled egg for breakfast or a hard-boiled egg as a snack provides you with important proteins and boosts your performance

Dark chocolate

Chocolate with a cocoa content of at least 70 percent boosts blood circulation and lifts your mood

Drink water

You may find it difficult to concentrate because you haven't had enough to drink. In this case, a glass of water will boost your performance. Coffee and black tea are quick helpers against tiredness. However, you should not drink either of these after 3 p.m., as the caffeine can otherwise affect your sleep quality.

Warning against energy drinks

Even if energy drinks promise exactly what you need, they are not a substitute for energy from wholesome food. The drinks usually contain a lot of sugar. If you drink more than one can a day, there are even risks to your health

How exogenous ketones can permanently increase your energy levels

Integrating a healthy diet and regular exercise into everyday life is a challenge for many people. Stressful lifestyles and a lack of time and resources can make it difficult to follow this path consistently. This is where exogenous ketones offer an interesting alternative to boost energy levels in a different way.

What are ketones and what does ketosis mean?

Ketones, also known as ketone bodies, are substances that the body uses as an alternative energy source to glucose (grape sugar). While glucose is mainly derived from carbohydrates and can be harmful to health in large quantities, ketones are produced when the body primarily uses fat for energy. This state, known as ketosis, is reached when the ketone level in the blood exceeds about 1.5 mmol/l. An optimal level is between 1.5 and 3.5 mmol/l. Ketosis is usually achieved through low-carbohydrate diets or fasting.

What is the difference between endogenous and exogenous ketones?

Endogenous ketones are produced by the body itself, for example through a strict ketogenic diet, prolonged fasting or extreme sport. Exogenous ketones, on the other hand, are supplied as food supplements. They come in the form of powders or liquids that are dissolved in water and drunk, similar to protein powders. They offer a quick and convenient way to increase ketone levels in the body without the need for a strict diet or fasting.

Exogenous ketones as an energy source

The advantage of ketones over glucose lies in their ability to provide energy without affecting blood sugar levels. This makes them an excellent source of energy, especially for people who want to reduce their sugar intake. Exogenous ketones are unique in that they provide a high-energy boost without containing sugar or carbohydrates. This makes them an ideal alternative to traditional energy drinks, which are often high in sugar and other unhealthy additives.

Summary

Exogenous ketones offer a convenient and effective way to boost energy levels, particularly for people who find it difficult to fit a ketogenic diet or regular fasting program into their daily routine. With their potential to provide energy without affecting blood sugar levels, they could play a key role in a high-energy and healthy lifestyle.