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  • Nate Johnson

11 Ways to Give Yourself Energizer Bunny Energy

Updated: Dec 14, 2022

“I want to feel better! I’m sick of feeling tired all the time.” I’ve heard this statement hundreds and hundreds of times since I started my Personal Training career back in 2013. It’s one of the main reasons people start exercising and eating better.

Sure, looking good is awesome. Being strong is awesome. But feeling good…that’s on another level!

If you don’t feel good... being strong, looking good, being in amazing shape, etc. doesn’t matter one bit!

And a huge part of feeling better is having more energy! So many of us walk through the day like we’re half asleep. What a terrible way to live!

Which is why I put together this list of 11 Ways to Give Yourself Energizer Bunny Energy.

1. Improve Your Sleep

There’s no way around this one. Sleep is POWERFUL! If you get lots of high quality sleep, the rest of the list is just going to be the whipped cream and cherry on top of the ice cream sundae! But if you regularly skip this one, you’re trying to make the world’s best ice cream sundae without the ice cream. It’s a bad idea!

So how do we improve sleep?

2 ways.

First, get more of it! This one is simple, but it’s not easy. Get in bed earlier. Stay in bed longer. Your odds of getting more sleep will increase!

Second, improve the quality of your sleep! Here are a few things you can do to improve the quality of your sleep:

  • No Screen time 1-2 hours before bed

  • Use blue-light blocking glasses if you do use screens before bed

  • Take an epsom salt bath

  • Make sure you exercise during the day (improved sleep is almost always the first improvement clients see within DAYS of starting their program with us)

  • Don’t sleep in super late or you might have a hard time falling asleep that night

  • Keep the room temp cool/cold

  • Make your room as dark as possible

  • Go to bed and wake up around the same time each day

2. Get Plenty of Sunlight

The sun is amazing. Just go to the beach and tell me you don’t feel amazing…go on, I’ll wait.

Just kidding. I don’t have time to wait for you to get to the beach. And I especially don’t have time to wait for you to tell me you don’t feel amazing at the beach because you WILL feel amazing!

Sure, part of it is because you’re on vacation and resting and eating lots of good food.

But a big reason you feel better is because of all the sunlight you’re getting!

Spending time outside in the fresh air under the sunlight will bless your body in too many ways to count.

If you currently spend zero time outside, go spend 5 minutes per day outside! Or 15! Or more! Whatever you can do.

Anything is better than nothing.

But I believe the more time you can spend in the sun (without getting sunburnt to a crisp) the better!

3. Avoid Inflammatory Foods

This list of foods is different for everyone. So you really should keep a food journal for a few months to see how different foods make you feel! Especially if you’ve never done this before. You’ll be surprised at how you react to different foods.

But if I could give you a starting point, I would experiment with eliminating processed foods, processed grains, heavily processed dairy, and any other foods that aren’t a single-ingredient food.

For a more “advanced” experiment, I would really pay attention to how you feel with different veggies, nuts, seeds, fruits, organic vs. non-organic foods, different seasonings, processed meats, different types of meats/fish, dairy, gluten, potatoes, etc.

I am in NO WAY saying you should cut every single one of those foods out of your diet. So don’t go thinking that’s what I mean.

I’m simply suggesting you discover how you feel eating various foods. I’ve seen time and time again different people feeling bloated and sluggish after eating all kinds of different foods. Even foods that are supposed to be super healthy for you.

If you have the mental bandwidth to do this, I highly encourage you to keep a food journal for a few months and see what you find.

If you DON’T have the bandwidth to do this, just try to mostly avoid foods in that first list- processed foods, heavily processed grains, heavily processed dairy, and any other foods that aren’t a single-ingredient food.

4. Get Plenty of the Right Protein, Fats, and Carbs

Not only should we avoid the foods that make us feel tired, bloated, etc. But we should also consume plenty of the foods that make us feel great!

For myself, I find most foods are not neutral. They either give me lots of energy and make me feel strong and recovered between workouts OR they leave me feeling bloated, lethargic, and sometimes even foggy mentally. Yikes!

Once you find the foods that make you feel good, I would have 80%+ of your diet come those foods. Whether that’s 10, 20, or 50+ different foods…eat what makes your body feel its best!

For me, I’ve found lots of high quality meat, eggs, fruit, and some dairy and veggies tossed in gives me the best results!

I’d be curious to know what YOU find!

5. Stay Hydrated

Ahh hydration, this one is SO important but honestly I think most of the advice you’ve heard is no good. Or too general. And possibly even harmful.

For some reason we have this idea that if drinking some water, or even plenty of water is good, then the more water we drink the better off we are.




There is such a thing as overhydration and it will literally kill you!

Now I’m not saying if you knock back one too many 16.9 fluid oz. water bottles you’re gonna keel over dead. But if you drink way too much water, it will cause your electrolyte balance to get screwed up which can be very bad, land you in the hospital, or in severe cases kill you.

So this idea that everyone needs to drink a gallon of water per day (or more) is not true. Should some people drink that much? Definitely. But you have to take a lot into consideration before telling someone exactly how much to drink.

The bigger you are. The more active you are. The more you’re sweating. The more water you should drink.

The smaller you are. The less active you are. The less you’re sweating. The less water you should drink.

But God already gave you the 2 best ways to know your hydration status: urination frequency/color and thirst.

If you’re peeing every 30 minutes and it’s crystal clear, you’re either drinking too much water, you need more salt, or both.

If you’re peeing 2-3x per day and it’s an ultra dark yellow….get you some water ASAP!

Your urine should usually be somewhere between a faint yellow to a regular yellow. And you should be peeing regularly throughout the day but you also shouldn’t have to run to the bathroom every 30 minutes.

Dang we’re getting personal. But this is some good info so pay attention!

The second thing to consider is your thirst. I believe your body is smart. It knows what it needs. If you’re thirsty, you probably need water. If you’re not thirsty, you probably don’t need water.

One other thing to consider with hydration is electrolyte balance. A healthy body is really good at regulating this but if you find yourself in extreme conditions (being outside for hours and hours in the Alabama summer for example) you might need to add a little extra salt to your food or even a pinch of salt to your water so you can keep your electrolytes in check. But just like with thirst, a healthy body will crave salt if it needs it!

Also, taking epsom salt baths or supplementing with magnesium will help keep your electrolytes in check. One of the important roles magnesium plays in the body is regulating your electrolyte levels!

In summary, salt your food to taste and drink plenty of water when you’re thirsty!

6. Do Regular Exercise

Exercise will help you look good naked. And in clothes too.

It also gives you energy! Which is ironic because if you aren’t exercising regularly and your energy levels are low, the last thing you want to do is exercise. BUT moderate to intense exercise will actually BOOST your energy levels! Just be sure to not overdo it.

Strength Training 2-4x per week for 45 minutes at a time should do the trick!

7. Take a Walk

In addition to regular exercise, taking walks or simply getting up for a quick stroll around the office (anything to improve step count) will get your blood pumping which leads to more energy!

If I’m ever feeling tired or mentally slow, I’ll take a quick 5-10 minute walk and my energy levels and brain function shoot through the roof!

In fact, most of my very best business ideas have come while on family walks or while walking my dogs.

You should give it a shot!

8. Take an Epsom Salt Bath

This is one of my favorite AND most importantly, one of the most manly activities I do.

Yes that’s right! I take an epsom salt bath just about every day.

I love starting or ending my day with a hot bath. But I won’t even consider spending one minute of my time in the tub without epsom salt.

Just fill the tub up with water and add 1-2 cups of epsom salt.


Because epsom salt is full of magnesium and magnesium is great for a LOT of things. Here are just a few:

  • Improves energy levels (which is why it’s on the list!)

  • Improves your body’s response to stress

  • Regulates electrolyte balance

  • Encourages regular bowel movements

Adding a daily epsom salt bath has been a secret weapon for me on my health journey. There are so many benefits, plus it’s a great way to start or end your day!

9. Drink Coffee

Coffee is delicious. If I could just drink black coffee all day every day I would. I LOVE it.

But coffee can be tricky. If you’re getting plenty of sleep, eating well, etc. then coffee (in moderate amounts) will improve your energy levels!

But if you’re avoiding everything else on this list and just relying on caffeine to get you through the day…you’re going to have to pay the bill at some point. Maybe not today. Maybe not tomorrow. But it will catch up to you!

Think of caffeine as an energy supplement/boost on top of all the other things you’re already doing to support your body. DON’T think of it as a meal replacement. 🤣

10. Avoid Things You Dislike/Stressors

If you spend all day doing things you don’t like with people you don’t like…that’s a pretty crappy way to live.

Of course, I was just talking with a client this morning about the importance of self-discipline. Sometimes you just have to do things you don’t want to do because that’s what you’re required to do at the moment. And that can be a good thing!

At the same time, if your entire life is full of "have-to’s" instead of "get-to’s"…do everything in your power to change as many of those things as you can.

Avoiding people, situations, jobs, etc….anything that’s a major stressor…will give you more energy.

Humans are just as much spiritual as we are physical. We can’t focus on one and neglect the other. Avoid things that are harmful for your body. And avoid things that are harmful for your spirit.

11. Do Things That Energize You

Just like we should cut out bad food and cut out the stressors in our lives, we should also add in plenty of good-for-you foods and also add good-for-you people, communities, job, etc. to our lives.

Feed your soul! We were made for a relationship with God. We were made for a relationship with others. And we were made with special gifts and talents that the world around us needs!

Of course we will have suffering in this life. Things will be hard. Some things will be impossible. Some suffering is for a season. Some is for our entire life. But we must do the best we can with what we have. And rely on God to get us through!

Have a relationship with God. Be in community with people you love and who love you back. And go and serve the world in every small and big way you can.

And while life isn’t all about YOU, I do think you should make some time for recreation. You know, RE-CREATING yourself. Things that are fun. That energize you. So you can better do the important things in life.

Whoo! What a journey. We went from your dinner plate, to your urine, and wrapped it up with a little sermon.

I hope you enjoyed!

But more important than that…I hope you implement what I talked about!

Add a few of them to your life and your energy levels will improve. Do all 11 and people will be knocking down your door so they too can know the secret to your endless energy!

And if you want help implementing some of the exercise and nutrition items to your life…I’d love to help!

Just CLICK HERE and fill out the form. I’ll contact you within 24 hours to schedule a ZERO-PRESSURE phone call to discuss your goals and the details of the program.

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