A few lifestyle tweaks may be all you need to to live a more energized life.

Feeling tired and lacking energy are conditions we all struggle with from time to time. For some people, though, chronic fatigue is a persistent issue. In fact, studies show that about one-third of healthy teens, middle aged adults, and older adults suffer from fatigue.[1][2][3]

There are numerous reasons why people suffer from low energy and exhaustion. While some people have underlying medical or health concerns that explain their fatigue, the good news is that for many people, lifestyle adjustments can inject an extra boost of vitality into their day-to-day life.

Keep reading to learn more about the causes of low energy and some changes you can make to get it back.

Eating Too Many Refined Carbs

While carbs are a great energy source, consuming too many refined carbs can weigh you down and create a sluggish feeling. Carbs cause your blood sugar to rise, which signals your body to release more insulin to flush the body of excess sugar. The result is a feeling of exhaustion and even increased hunger and cravings for more carbs.

Switching to foods lower in carbs and sugar and richer in fiber can help stave off bouts of sleepiness during the day and give you the energetic boost you’re craving.


If you constantly feel fatigued, stress might be the culprit zapping your energy. Periodic stress is normal. But chronic stress has been linked in numerous studies to have adverse effects on energy levels.[4]

While completely ridding your life of stress is unlikely to happen, learning how to manage it effectively is one way to reduce stress and fend off exhaustion. Activities such as working out, active breathing, yoga, or meditation can be a few ways to cope with stress while invigorating you to get through your day.

Caffeine Dependence

While caffeine does help to keep you alert, tolerance builds rapidly, and it becomes less effective as time goes on. The key is not to rely on ONLY caffeine for energy, incorporate other natural ingredients that complement caffeine to give you a long-lasting boost. Fat burners like SKALD include respiratory support and natural ingredients like white willow bark to create prolonged energy levels without the crash.

GUSST by BELDT Labs is another option to add to your pre-workout routine to keep your stamina sky-high throughout your workout and beyond. GUSST relies on a unique blend of natural ingredients clinically proven to support respiratory function, focus and strength to give you a powerful energy boost without relying on caffeine.

Note that GUSST and SKALD should not be used together. We recommend alternating monthly between the two.


Those living with depression are all too familiar with its draining effects. Depression shouldn't be ignored and should be managed in consultation with a health professional.

Medications or other holistic regimens can help you regulate your depression and reclaim your stride.

Diet can also play a role in improving your vitality if you’re struggling with depression. Some studies suggest that turmeric can help boost mood and help alleviate the symptoms of depression.[5]

BELDT Labs Bedrock Series Turmeric can deliver a natural mood boost while helping to protect your body against inflammation, which can cause strain and injury.

Lack of Sleep or Sleeping at the Wrong Time

Getting enough sleep and having regular sleep patterns are critical to optimizing your energy. If you’re trying to sleep at times when your body’s circadian rhythms aren’t conducive to sleep, this pattern may cause chronic fatigue.[6]

Creating hygienic sleep habits and spaces can help you wind down and fall into your body’s natural rhythms.

When you need a little help getting some quality shut-eye, BELDT Labs Bedrock Series 5-HTP is a smart choice to add to your supplementation routine. Its natural ingredients are proven to help you alleviate anxiety and stress and promote a calming effect that can help you fall and stay asleep.

Vitamin and Nutrient Deficiencies

If your body isn't fueled with adequate vitamins and nutrients, you may experience chronic sleepiness. Vitamin D is often cited as a culprit for fatigue. It can be challenging to get enough Vitamin D through food or sun exposure alone, so a high-quality multivitamin containing Vitamin D and other critical nutrients is a great option.

BELDT Labs PRIZM is an excellent choice that leverages the power of 42 fruits, vegetables, and superfoods to fuel your body with the energy it needs to function at its peak.

Not enough fat in your diet can also be the culprit for your low stamina. But not all fats are created equal, so be sure you're getting plenty of the healthy kinds from unsaturated sources such as fish, nuts, oils, and avocados. BELDT Labs Bedrock Series Flaxseed Oil capsules are also a great option to energize your body. Unlike fish oil capsules, they don't have a fishy aftertaste, but they’re packed with all the healthy omega fats your mind and body craves.

By making a few lifestyle changes, you can feel revitalized and ready to crush your workouts or everyday tasks. Take a little time to pinpoint where your energy-sucking culprits lie, then make adjustments! The improvement you’ll experience in your overall quality of life is well worth the investment.

[1] Findlay S. M. (2008). The tired teen: A review of the assessment and management of the adolescent with sleepiness and fatigue. Paediatrics & child health, 13(1), 37–42. https://doi.org/10.1093/pch/13.1.37

[2] Chen, M.K. (1986). The epidemiology of self-perceived fatigue among adults. Preventive Medicine 15(1), 74-81,

[3] Jing, M. J., Wang, J. J., Lin, W. Q., Lei, Y. X., & Wang, P. X. (2015). A community-based cross-sectional study of fatigue in middle-aged and elderly women. Journal of psychosomatic research, 79(4), 288–294. https://doi.org/10.1016/j.jpsychores.2015.05.009

[4] Doerr, J. M., Ditzen, B., Strahler, J., Linnemann, A., Ziemek, J., Skoluda, N., Hoppmann, C. A., & Nater, U. M. (2015). Reciprocal relationship between acute stress and acute fatigue in everyday life in a sample of university students. Biological psychology, 110, 42–49. https://doi.org/10.1016/j.biopsycho.2015.06.009.

[5] Ramaholimihaso, T., Bouazzaoui, F., & Kaladjian, A. (2020). Curcumin in Depression: Potential Mechanisms of Action and Current Evidence-A Narrative Review. Frontiers in psychiatry, 11, 572533. https://doi.org/10.3389/fpsyt.2020.572533.

[6] Tanaka, M., Tajima, S., Mizuno, K., Ishii, A., Konishi, Y., Miike, T., & Watanabe, Y. (2015). Frontier studies on fatigue, autonomic nerve dysfunction, and sleep-rhythm disorder. The journal of physiological sciences : JPS, 65(6), 483–498. https://doi.org/10.1007/s12576-015-0399-y.