7 Science-Backed Ways To Boost Energy

7 Science-Backed Ways To Boost Energy

Energy powers us through our workdays, fuels our workouts, and enables us to enjoy our leisure time — but in today's fast-paced world, maintaining consistent energy levels can be a challenge. 

With the demands of work, family, and personal commitments, it's easy to feel drained and depleted. But don't despair. There are several natural, science-backed ways to boost your energy levels and enhance your overall wellness.

Here at Dose, we're committed to supporting your health journey by providing you with potent, natural ingredients that are scientifically proven to enhance your well-being. Our mission is to help you achieve balance in your daily life, and a key part of that balance is maintaining healthy energy levels.

How Do Our Bodies Produce Energy?

Our bodies are truly remarkable as they’re constantly working, repairing, and regenerating. One of the most fascinating aspects of our bodies is how they naturally produce the energy we need to function properly. Energy production is a fairly complex process, so let's break it down in a more simple way.

Energy in our bodies starts with the food we eat. The carbohydrates, fats, and proteins in our food are broken down during digestion into smaller, usable units: glucose from carbohydrates, fatty acids from fats, and amino acids from proteins. These units are then absorbed into our bloodstream and transported to our cells, where they await the next stage of the process.

Once inside our cells, these nutrients undergo a process called cellular respiration. This process takes place in the mitochondria, the so-called "powerhouses" of our cells. The mitochondria are like tiny factories, tirelessly working to convert glucose, fatty acids, and amino acids into a molecule called adenosine triphosphate, or ATP for short.

ATP stores the energy we gain from food and releases it when our body needs it for various functions. Whether we're running a marathon, solving a complex problem, or simply breathing, ATP provides us with the energy we need to complete each task. 

7 Natural Ways To Boost Your Energy Levels

We all have those days when we feel like we're running on empty. Whether it's due to a busy schedule, lack of sleep, or just the everyday demands of life, it's easy to feel drained. The good news is, there are several natural ways to give your energy levels a much-needed boost:

1. Eat a Balanced Diet

Eating a balanced diet means incorporating a variety of whole foods from all food groups, including lean proteins, fruits, vegetables, and whole grains. Each of these food groups features nutrients that play crucial roles in energy production.

Carbohydrates can be found in whole grains, fruits, vegetables, and legumes, and they play a key role in maintaining your energy levels. These nutrients are broken down into glucose which your body then uses for energy. Ideally, you should opt for complex carbohydrates as they provide a slow and steady release of glucose. Not only does this help you avoid the energy crashes associated with simple sugars, but it can also reduce food cravings and support your weight loss efforts. 

Proteins are essential for building and repairing tissues in our body, but protein also plays a crucial role in our energy levels. Chicken, turkey, fish, and eggs are excellent sources of protein and can help keep you feeling full and satisfied without featuring the saturated fat associated with red meat. For those following a vegan lifestyle, including plant-based sources of protein like lentils, quinoa, and peanut butter can support healthy energy levels. 

Fat often gets a bad name, but healthy fats (monounsaturated and polyunsaturated) are known to provide several health benefits. They provide a concentrated source of energy, help your body to absorb vitamins, and help protect your vital organs. Omega-3 fatty acids (a type of polyunsaturated fat) are particularly beneficial for your health. Fatty fish, flaxseeds, chia seeds, and walnuts are some of the best foods to eat for omega-3s. 

B vitamins play a key role in energy production. They’re heavily involved in the process required to convert food into glucose. You can find B vitamins in a variety of foods, including whole grains, legumes, leafy green vegetables, eggs, dairy products, meat, and seeds. 

Iron is a key player in energy production. It helps create red blood cells, which carry oxygen to your tissues and muscles. Without enough iron, your body can't produce enough of these vital blood cells, and you may feel fatigued and low on energy. Iron-rich foods include red meat, poultry, fortified cereals, and leafy green vegetables.

Magnesium is a vital nutrient in energy production. It plays a role in over 300 enzymatic reactions within the body, including the metabolism of food and the synthesis of fatty acids and proteins. Magnesium is found in foods like whole grains, nuts, and green leafy vegetables.

2. Stay Properly Hydrated

Water is essential for the smooth operation of virtually all essential bodily functions. Dehydration can cause a variety of unpleasant symptoms, including fatigue, headaches, and difficulty concentrating. 

Try to drink water consistently throughout the day to keep your body hydrated and your energy levels up. The amount you need can vary based on factors like your age, sex, weight, and activity level, but a general guideline is to aim for eight glasses a day.

3. Regular Exercise

Regular physical activity is like a natural energy booster. It increases your heart rate, boosts your circulation, and enhances the flow of oxygen to your cells. 

Additionally, exercise triggers the release of endorphins, the body's feel-good hormones, which can give you a natural mood lift. Whether it's a brisk walk, a yoga session, or a high-intensity workout, find a form of exercise you enjoy and make it a part of your daily routine.

4. Get Quality Sleep

Sleep is not just a time for rest — it's when your body repairs, rejuvenates, and recharges itself. When you don’t get enough sleep, you can wake up feeling tired and low on energy. Aim for seven to nine hours of quality sleep per night. 

Establish a regular sleep schedule, create a relaxing bedtime routine, and make your sleep environment as comfortable as possible to help ensure a good night's rest.

5. Manage Stress Levels

Chronic stress is like a power drain on your body's energy reserves. Over time, it can leave you feeling exhausted, worn out, and constantly in a state of tiredness. Techniques like yoga, meditation, deep breathing, and mindfulness can help manage stress levels and preserve your energy.

6. Limit Caffeine and Added Sugars

A cup of coffee, an energy drink, or a sugary snack might seem like a quick fix for low energy, but these popular pick-me-ups are only temporary solutions. The caffeine and sugar in these options will cause a spike in your blood sugar levels — and while you’ll feel an initial energy boost after consuming them, you’ll also encounter an energy crash later that often leaves you feeling more tired than before. Instead, opt for sustained energy sources like those offered by complex carbs and proteins. 

7. Quit Smoking

Smoking reduces the amount of oxygen that reaches your cells, which can decrease your energy levels. Quitting smoking can be challenging, but the benefits are well worth it. If you're struggling, don't hesitate to seek help from a healthcare professional.

How Can Dose For Your Liver Boost Energy?

The liver, our biggest internal organ, quietly performs up to 500 functions daily, making it an essential part of our health and well-being. The most well-known function of the liver is to act as a filter for our bodies and remove unwanted elements from our blood. However, the liver also plays a critical part in the production and usage of energy

When we consume food, the liver breaks it down and extracts valuable nutrients. These nutrients are then converted into substances our body can use, such as glucose, which is our main source of energy. 

The liver also stores excess glucose and converts it into a substance called glycogen. When our body needs an energy boost, such as between meals or during physical activity, the liver converts this glycogen back into glucose, releasing it into our bloodstream. 

Should the liver become overworked or stressed, then its ability to create energy can be compromised. That’s where Dose For Your Liver comes into the picture. Our science-backed supplement is expertly formulated with potent, organic ingredients such as turmeric, milk thistle, dandelion, ginger, and orange. 

Each ingredient has been carefully selected for its efficacy and ability to support overall liver function:

  • Turmeric: Turmeric contains curcumin, a powerful antioxidant that can help cleanse the liver of unwanted elements. We use an extract of turmeric that’s 24 times better absorbed in the body than comparable shots. In other words, one Dose shot is roughly the equivalent of 50 grams of household turmeric powder.
  • Milk Thistle: Milk Thistle contains silymarin, a potent antioxidant that promotes and ensures healthy liver function. We feature 80% milk thistle actives in our Dose For Your Liver shot, which dwarfs the roughly 10% found in other options. 
  • Dandelion: Dandelion is known for its liver-supporting properties. It aids in digestion and eases bloating by supporting the proper flow of bile, which can help your liver process nutrients effectively.
  • Ginger: Ginger is a potent root that also aids in digestion and helps to ease bloating. It stimulates the liver for a better performance by encouraging it to process nutrients effectively.
  • Orange: Orange is packed with vitamin C, a powerful antioxidant that supports the immune system. It aids with the absorption of other nutrients, which can help the liver function more efficiently, supporting its overall health and function.

What's more is that Dose For Your Liver is designed to be routine-oriented, making it simple and easy to use. It's a delicious liquid shot that can be layered into your existing lifestyle and routines. With zero sugar, zero calories, and a vegan formulation, it works with any diet. Adding between two and four ounces of our shot each day is all that it takes to support your liver and energy levels.

The Bottom Line

Supporting your energy is about embracing a holistic approach that includes a variety of positive lifestyle habits. Eating a balanced diet, drinking plenty of water, getting regular exercise, and a consistent sleep schedule are just a few examples of the ways that you can naturally boost your energy levels. 

But there's another key player in this energy equation: your liver. This hardworking organ plays a key role in energy as well as roughly 499 more essential daily functions. Supporting your liver is another way that you can help to support your overall energy levels. 

Adding Dose For Your Liver to your daily routine can provide crucial support for this essential organ and also promote your body’s natural energy production process.

All it takes is a few ounces each day to support your liver and promote healthier energy levels. Here at Dose, we aim to support your overall health and wellness journey with the simple philosophy of “good in, good out.” Consider incorporating Dose For Your Liver into your new daily routine to experience the benefits for yourself. 


How Cells Obtain Energy From Food - Molecular Biology of the Cell | NCBI Bookshelf

Cellular Respiration | National Geographic Society

Physiology, Adenosine Triphosphate | NCBI Bookshelf

Carbohydrates: What They Are, Function & Types | Cleveland Clinic

Increasing the Protein Content of Meals and its Effect on Daily Energy Intake | NIH

The Skinny on Unsaturated Fats: Why You Need Them and the Best Sources | Cleveland Clinic

Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence | PMC

Iron | The Nutrition Source | Harvard T.H. Chan School of Public Health

Magnesium | Health Professional Fact Sheet | NIH

What You Should Know About Drinking Water (but Probably Don't) | NBC News

Does Exercise Really Boost Energy Levels? | Harvard Health

The Effects of Sleep Loss on Capacity and Effort | PMC

How to Refuel When You’re Feeling Emotionally Drained | Harvard Business Review

Effects of Caffeine & Sugar | livestrong

Cigarette Smoking and Brain Regulation of Energy Homeostasis | PMC

Energy Metabolism in the Liver | PMC