Tag: energy levels

When Do You Feel the Most Energetic?

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Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend. The amount varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Activities and interactions withdraw energy from or deposit energy into your account.

While you may not always have control over activities that deplete your energy, you can take steps that may help deposit more energy into your account.1 Here are a few simple activities that will help you become more mindful of your daily energy output:

  • Monitor your energy throughout the day. Use a simple 1-10 gauge with 10 being the highest level. As you go through the day, try to see who or what energizes or saps you of your energy levels.
  • Make small changes that capitalize on what energizes you. Choose what is most important to you, make a small change in that area and go from there. For example, if you are overwhelmed with calls or text messages that distract from work, consider silencing your phone for specific times during the day. Make another small change when you are ready—such as ensuring that you take snack/lunch breaks and also, deep breathing/stretching breaks.
  • Know your body and be in tune with your mental state. Once you have determined when your energy levels are highest, plan a way to use that time to do the most important tasks of the day. When your energy levels are lower and therefore you are less productive, you can do less important tasks.

Researchers at the Mayo Clinic have found that most people experience their natural peak energy in the late morning (around 9:30 AM to 11:30 AM) after cortisol levels and body temperatures begin to rise. This is often the peak for analytical thinking and problem-solving. Your brain is fully awake and ready for deep work.2

There are also people who peak in the evening.  This type of person experiences energy peaks with high body temperatures between 4:00 PM and 6:00 PM. This may be a good time for exercise as well as tasks that require strength and endurance. Creative thinking may also benefit from a “second wind” during these evening hours.

For many, energy levels are known to dip after lunch; perhaps this accounts for the “siesta” habit in some cultures. Early afternoon hours between 1:00 PM and 3:00 PM are when energy and alertness are known to drop. If you experience this time of energy dip, consider assigning yourself work that does not require creative thinking or physical strength during those hours.

Some research suggests that around 20% of the population feel at their best in the morning, while about 20% feel better later in the day, and 60% fall somewhere in the middle.3 Some researchers describe this variation in three phases:1. Peak (best time for focus and productivity) 2. Valley (best time for rest) 3. Rebound (best time for menial or mindless tasks). The order of these phases is influenced by your personal rhythm. For example, early birds are likely to experience the day as a Peak, Valley, Rebound. Night owls often experience this variation in reverse, starting the day with a Rebound, a Valley in the middle, and their Peak later into the day and into the evening.4

Habits that support high energy levels are often simple but can be challenging to maintain in hectic lifestyles. They include consistent hydration throughout the day, whole food nutrition, regular exercise, and getting enough restful sleep to suit your personal needs.

1, 2 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-to-live-a-happier-life

3, 4 https://drjameshewitt.com/the-energy-scale-when-are-you-at-your-best/

Are Your Energy Levels Drained or Replenished Throughout the Day?

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Energy is one of your most valuable resources. You can have goals, strategies, and discipline, but without energy, it can be difficult to achieve them. You need to replenish your energy throughout the day and to do so, you will have to identify what drains your energy and what restores it. When energy is managed effectively, you may notice improved focus, clearer decision-making and greater productivity throughout the day.

There are four main types of energy that can be either draining or energizing:

•          Emotional energy helps support motivation and a positive outlook, especially when gloomy thoughts and feelings begin to drain your energy. A simple way to replenish emotional energy is to identify three things that you are grateful for or bring you joy. Just thinking about these things can give you an emotional lift.

•          Physical energy is what the majority of people are most familiar with when thinking about energy. It applies to using your body to accomplish activities such carrying things, working late, staying alert for long periods of time, exercising or competing in a sport. To help replenish physical energy, you can practice breathing deeply and slowly, in intervals or until it becomes habitual and second nature. Drink plenty of PiMag® water in order to help stay hydrated, and if your job involves a lot of seated time, make sure to get up and stretch or walk around frequently. You can use the Kenko MagDuo® as a mini on-the-go self-massager. Getting restful sleep really matters, so stick to a consistent sleep schedule and create a comfortable sleep environment with your Kenko Sleep Sanctuary to support quality rest.

•          Mental energy is required to learn new things, problem-solve, analyze, calculate and to create any form of art, music or writing. To support mental energy, try to focus on one task at a time instead of doing too many things at once. This helps minimize distractions and allows you to complete each task more efficiently. Giving yourself short mental breaks throughout the day may also help refresh your mental energy. Take a few minutes to relax and daydream; even five minutes every hour or two can help provide a mental lift.

 •         Spiritual energy is the type of energy most people are least likely to think about when feeling drained. In fact, it can feel especially draining, because spiritual energy provides you with your sense of purpose, your personal outlook towards life and your passion or calling. Spiritual energy comes into play when you need to take a stance on something challenging or uncomfortable, or when you have to do the right thing even though it may not be popular. When you help your community, you are using spiritual energy. To replenish spiritual energy, maintain clarity on your values, so you can make decisions with confidence. Be sure to take time to care for yourself, as you cannot help anyone else unless you have enough energy!

When energy levels are depleted, some people may experience “burnout.” Common signs of burnout can include ongoing fatigue, reduced productivity at work or school, a general lack of motivation, irritability and procrastination. Sometimes people may feel drained because their daily actions are not aligned with what truly matters to them. They are busy, but not fulfilled. They are productive, but not progressing in a meaningful direction. Assessing your actions against your values and goals on a regular basis may help you stay aligned with what matters most. Where there is alignment, there often is greater clarity and a renewed sense of energy.

To keep energy levels replenished instead of draining them, practice mindfulness instead of operating on autopilot. In other words, spend days doing what needs to be done but with intention and awareness, not just from habit or by reacting. Actively choose how to spend time, where to focus, and what truly deserves your energy. Shifting from random motion to intentional action can help support all four types of energy—they’re the batteries that propel your empowered living lifestyle!

Sources:

https://jcmacademy.com/page/drained-to-driven

https://www.agencytochange.com/feeling-drained-here-are-4-ways-to-build-your-resiliency-and-replenish-your-energy/ https://www.ucdenver.edu/student/stories/library/healthy-happy-life/burnout-to-breakthrough-how-to-recharge-and-reignite-your-drive

Stop Waking Up Tired: Close the Recovery Gap!

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Every creature requires sleep. From mammals to insects, not a single living creature can survive without sufficient sleep. Animals can sleep up to 22 hours to as little as 30 minutes a day! This drastic difference depends on many factors, including species-specific diets, sizes, hunter or prey status. Carnivorous hunters sleep longer due to higher calorie diets, while herbivores and prey animals sleep less as they need to be vigilant to avoid being attacked.1

Scientists note that most animals need at least some rest during either night or day, and sleep is crucial for humans. While it’s generally healthy for people to aim for 7-8 hours of sleep nightly, the key is to actually experience restfulness during those hours. Too often, people wake up feeling tired or experience a mid-afternoon slump. So, what’s a body to do?

Here are a few tips to help you create a more restful sleep routine so you wake up ready to take on the day:

•          Drink a glass of water first thing in the morning.2 Water can help your body get ready to start the day. After all, during the day, you hydrate periodically, whereas during sleep, you may be losing moisture through perspiration without replenishing. Staying hydrated can help support overall well-being and alertness.

•          Stretch your body upon waking. Overnight, during REM sleep, your muscles are literally paralyzed. This is known as atonia.3 Stretching first thing in the morning can help stimulate circulation throughout your body to help you transition from sleep to wakefulness, making you feel more alert. If you like yoga, morning may be the best time to do it, as it can help trigger the release of endorphins that provide increased energy and even help improve brain function.4

•          Eat breakfast. In a cross-sectional study conducted with 323 undergraduate health professional students, breakfast skippers exhibited poorer attention, while students consuming a nutritious breakfast demonstrated improved attention.5 What you eat for breakfast can make a difference in energy levels, so choose a combination of lean proteins, whole grains, nuts, and fruit with low sugar content—these types of food may help support steady energy throughout the day. Avoid sugary foods as they can spike-and-crash energy levels.

•          Drink less coffee. This does not mean to abstain, but to drink in moderation. Coffee has been found to many health benefits; however, drinking a large amount first thing in the morning has been found to possibly contribute to fatigue later in the day.6 The caffeine gives you a temporary lift, and can also cause dehydration and fluctuations in blood sugar levels.

•          Go outside for a few minutes. Sunlight triggers serotonin, which can elevate your mood and help you feel more energized. If you can’t go outside, open the curtains so you’re exposed to light the minute you wake up. This can help you quickly wake up and get rid of any sleepiness. If you can carve out some time to go for a walk, jog or run before tackling the rest of the day, even better!

•          Watch what you eat and drink in the evening, because it well may impact your next morning. Finish large meals 2-3 hours before your bedtime, and eliminate caffeine in the late afternoons. If having alcoholic beverages, drink sparingly in the evening hours, as it can disrupt deep sleep cycles.

•          Develop a comfortable rest-to-rise routine and stick to it. Go to bed and wake up at the same time daily, even on weekends. A consistent schedule helps maintain your circadian rhythm, which is linked to your internal biological clock that’s responsible for feelings of sleepiness.

Be sure to check out our July 2026 rest-and-rise specials on nikken.com!

1 https://naplab.com/guides/sleeping-habits-of-different-animal-species/

2, 3, 4, 6 https://www.healthline.com/health/morning-fatigue-remedies

5 https://pmc.ncbi.nlm.nih.gov/articles/PMC11484532/

What is the Foundation for Vitality?

Published on by Nikken

What’s the first thing you think of when it comes to vitality? What do you think provides you with that feel-good sense of being able to take on the world? Is it a healthy heart or a great set of lungs? Is it your clarity of mind?

It may be surprising to know that your digestive system plays a crucial role in how you feel! The microorganisms that live in your gut contribute to a balanced (or unbalanced) microbiome. When it’s balanced, nutrient absorption is working at optimal levels and the key to energy production. In other words, a digestive system that is breaking down food very well, is enabling the body to extract and absorb as many nutrients as possible, resulting in high energy levels.

The “feel good” neurotransmitter is serotonin, and it is vital to the connection between gut health and whole body energy, since about 95% of the body’s serotonin is produced in the gut. A healthy gut produces ample amounts of serotonin, which helps mood and sleep, two essential factors for maintaining high energy levels.1

Proteins, fats and carbohydrates are all essential for energy production. Even if you eat balanced whole foods, if your digestive system is not functioning well, these nutrients cannot be absorbed efficiently. If your body does not absorb enough nutrients, you may feel tired, lethargic or have an overall feeling of fatigue.

What you eat plays a significant role in gut health and energy levels. Professional athletes adhere to a strict diet regimen because it directly impacts their performance. The same holds true for all of us—a poor diet that is high in processed foods with added sugars and unhealthy fats will disrupt the balance of gut bacteria. By choosing whole foods rich in fiber, you can actually create a healthy and balanced gut, which in turn produces high levels of energy that help you to feel good every day.

Eating naturally colorful foods, mostly found in fruit and vegetables, helps provide a broad range of nutrients that include antioxidants. Since fiber is so important for a healthy gut, incorporate whole grains, such as brown rice, quinoa and oats. Fiber will help you stay regular, another important aspect of gut health. Include lean proteins found in fish, poultry and legumes, as they will help you maintain muscle mass and energy levels.

Probiotics and prebiotics are found in fermented foods and are known to promote balance in the gut. If you like the taste of yogurt, sauerkraut, kimchi or garlic and onions, you can incorporate them into your daily food regimen. You can also supplement with Golden Gut Formula, an advanced, integrated nutrient source uniquely designed to support gut health. It not only helps to balance the microbiota in the gut, it provides prebiotic support to help the probiotics work more efficiently and to deter bad bacteria from growing. Always remember to drink lots of PiMag® water to stay hydrated, knowing that water helps digestion!

Good nutrition is key to gut health, but physical activity is also important. Regular exercise helps maintain digestive health and support gut motility. You don’t have to be a high-performing athlete to achieve an improved gut: simply choose an activity you can do consistently—whether it’s walking, biking, swimming, yoga, Pilates or chair exercises—your gut will feel the difference and your overall energy levels will improve, so that you can experience vitality—the essence of feeling good every day—and the empowered living lifestyle.

1 https://greaterorlandogi.com/2025/01/13/how-digestive-health-affects-your-energy-levels/