Always Tired? How to Boost Energy Naturally This Summer

If you’ve been asking yourself, “Why am I always tired?”—you’re not alone. In this guide, we’ll show you how to boost energy naturally through smarter movement, hydration, nutrition, and recovery.

TL;DR ☀️

Here’s how to beat the summer slump + boost your energy naturally:

💪 Move smart — energizing workouts, not burnout.
🥗 Fuel right — balanced bites to power your day.
💧 Hydrate — water first, caffeine second.
😴 Recover — quality sleep + stress resets.

Whether it’s late-summer burnout, poor sleep, or feeling wiped after a workout that used to feel easy, low energy can sneak up fast. And when your body’s running on empty, the default is often more caffeine, more workouts, and more pressure.

But according to obé instructor and nutrition coach Nicole U. (PN Level 1 Nutrition Coach), that’s not the answer.

“Our bodies are intelligent systems, and when we actually listen, they’ll tell us what they need.”

Below, Nicole breaks down the most common energy drains and shares realistic, science-backed ways to boost energy naturally—without a 60-minute workout or a triple espresso.

Step 1: Spot What’s Really Draining You

If you’re still tired after a full night’s sleep, something else may be at play. Nicole calls out the biggest culprits that stand in the way of natural energy boosts:

Lack of Movement

“Being sedentary reduces overall energy levels. Energy creates energy. A short burst of movement is often all you need.”

Poor Diet

High sugar intake and nutrient deficiencies—especially iron, B12, and vitamin D—can tank energy. Large, high-fat meals can also leave you sluggish.

“Your food should give you energy, not take it away,” Nicole says.

👉 Start with our Nutrition Fundamentals Course—a zero-BS guide to eating for energy, performance, and progress.

Dehydration

Caffeine and alcohol may disrupt hydration and sleep cycles, leaving you tired even after 7–9 hours in bed.

Step 2: Quick Energy-Boosting Tactics

Need a reset right now? Try Nicole’s favorite go-to strategies for boosting energy naturally:

✨ Movement Tactic: 10 in the AM

Start your morning with 10 minutes of light movement—walk, stretch, or do a quick obé class while your coffee brews. Exposure to natural light boosts circadian rhythm, serotonin, and alertness.

👉 Try the 5-Day Summer Burn Challenge—just 10 minutes a day.

💧 Hydration: Drink First Thing

Have 1–2 cups of water within 30 minutes of waking. For extra support, add electrolytes—especially if you’ve been sweating.

🍳 Nutrition Reset

Protein first: Add protein powder to coffee for stable energy.
Whole food focus: Pair protein, fat, and fiber in snacks (ex: eggs, fruit + nuts, cottage cheese on toast).
Check labels: Even “healthy” snacks can be highly processed. Nicole recommends MacroBars, Biena Chickpeas, and KIND Snacks in moderation.

Step 3: Prioritize Recovery

It’s not just about sleep—it’s about giving your brain and body quality rest.

📵 Screen Breaks
Limit evening screen time and set alerts to log off.

🧘‍♀️ Quiet Time
Try meditation, breathwork, or even lying down with eyes closed for a mental reset.

Step 4: Build an Energy Routine

Long-term energy comes from consistent rhythms. Nicole suggests a 30-minute daily loop for anyone wanting to learn how to boost energy naturally:

10-min walk outside (natural light + hydration)
10-min workout on obé (stretch or strength)
Protein-packed snack (eggs, yogurt, or something balanced)
1–2 min breathing or meditation (nervous system reset)

Final Thoughts

Feeling tired doesn’t mean you’re lazy—it means your body’s asking for a reset. The good news: small shifts add up fast. A short walk, a protein-rich breakfast, or a 10-minute obé class can spark real momentum.

Start small, stay consistent, and watch your energy come back stronger.