I Work Nearly 50+ Hours a Week and Rarely Feel Tired — Here Are My Secrets to All-Day Natural Energy Here's how I fuel my day with lasting energy for peak productivity without relying on caffeine.

In the fast-paced, high-demand world of BIZ Experiencesship, maintaining steady energy throughout the day isn't just about getting things done; it's about sustaining the clarity and resilience to make the best decisions for yourself and your business.

I am repeatedly asked, "How do you have so much energy?" as I truly do feel boundless on most days without a need for caffeine during the day. (I do consume caffeine at 5 a.m. before my workouts, but aside from that, I'm fully decaffeinated!)

Related: 8 Evening Routines With Surprising Effects on Your Ability to Get Things Done

Alongside my morning routines around which I have rigid boundaries, below are my personal tried-and-true strategies for harnessing natural energy so you can remain focused, alert and fueled by a sense of balance and happiness rather than burnout.

1. Prioritize sleep: The non-negotiable recharge

If there's one thing I guard as fiercely as a business pitch for a dream client, it's my sleep. I aim for a solid 7-8 hours each night because nothing boosts my productivity and mood more effectively than feeling well-rested and waking up raring to work out and ready to go!

While it might feel tempting to sacrifice sleep for extra work hours, I have learned that compromised sleep only drains me the next day. Sleep is a crucial investment in my energy reserves and pays off every morning.

Actionable tip: Create a consistent bedtime routine, such as one of mine and set a hard cut-off for devices at least an hour before bed. Avoid or limit heavy meals and alcohol before bed. If you're feeling stressed, try a guided meditation to help decompress before you sleep. I end every single night with a relaxing sleep meditation — every single night.

Related: 8 Evening Routines With Surprising Effects on Your Ability to Get Things Done

2. High-protein diet: Fuel with quality, not just quantity

Protein is undeniably connected to fat loss, muscle building, energy and, above all, critical for longevity. Inspired by Dr. Gabrielle Lyon and her principles on protein (she has a great protocol here), I aim for one gram of protein per pound of body weight.

Focusing on protein intake over the past couple of years has increased my energy, sped up my metabolism, strengthened my muscle mass and improved my ability to focus deeper into my work. My go-to protein sources include salmon, which is also rich in brain-boosting omega-3s and quality meats like bison and chicken.

Actionable tip: Keep easy protein sources on hand, like Greek yogurt, cottage cheese, nuts or protein smoothies. Start with a protein-rich breakfast, which can include eggs, turkey sausage or, if you have a sweet tooth, try my daily 50g chocolate protein pancake. If you prefer oats, stir in some protein powder and almonds. Avoid processed foods and added sugars to prevent the midday slump.

3. Schedule "joy" snacks: A quick dose of happiness

Sometimes, energy doesn't come from food or sleep alone; it's fueled by moments of joy. I schedule mini "joy" snacks throughout my day — moments that offer a quick mental recharge. It could be listening to a favorite song, calling a friend or just stepping outside for fresh air.

Actionable tip: Identify small, meaningful activities that boost your mood and schedule them into your day. Set an alert if necessary so you'll remember to take these micro-breaks. If you think you do not have time, minimize scrolling during the day, eliminate and delegate tasks that truly aren't necessary and cancel meetings that can be handled with a quick phone call.

Related: Adopt These 9 Habits and You'll Be Unrecognizable By the End of 2024

4. Biohack with purpose: Sauna, cold plunge and stillness

Biohacking is a term that can sound intense, but for me, it's about simple practices that refresh and recharge my system. I incorporate sauna a few times per week and cold plunges (sometimes just jumping in the pool!) I also practice breathwork or a 5-minute guided meditation session to recalibrate during a hectic day.

Actionable tip: Try a sauna session or cold plunge at a local studio to see if it improves your energy and mood. Many of these wellness and recovery centers, such as Remedy Place and The Kollective, are opening up in more locations. If one is not accessible, there are affordable sauna blankets and a cold shower does the trick!

5. Micro heart-pumping energy breaks: Wake the heart and body up

A quick burst of activity - whether a few push-ups or a short walk snaps me out of an energy dip and keeps me alert. Movement works wonders for boosting energy and productivity.

Actionable tip: Schedule a couple of these "energy breaks" throughout your day, especially during longer work sessions, even if just for one minute. When your energy dips, try jumping jacks, a short walk around the block, running up a flight of stairs or even a little dance break.

Related: 3 Key Tips for Optimizing Your Physical Health as an BIZ Experiences

6. Supplements

While I avoid relying on caffeine for my energy, I use certain supplements such as creatine, electrolytes and Vitamin D, which I've felt support my energy balance. While creatine supports muscle mass, the latest research has shown it also to help bone health, mental clarity and energy metabolism.

Electrolytes contain sodium and magnesium, amongst other minerals that support metabolism and optimal hydration. I like LMNT, Instant Hydration and even putting a pinch of salt and making my own version of "spa water" by infusing oranges, lemons and grapefruit. Stemregen, a supplement science-based around naturally increasing the number of stem cells in the human body to enhance the body's repair and recovery system, has worked well for me. Vitamin D, which I often get from sunlight, also helps boost my mood and overall vitality.

Actionable tip: Start with the basics. Consult your doctor before adding any new supplement, and focus on supplements that work in harmony with your body rather than overstimulating it. I believe in bioindividuality, and every body is different, so find what works for you.

7. Train your brain and force your mind to be sharp and energized

In the rush to meet deadlines and manage tasks, it's easy to overlook mental fitness. I boost my mental endurance with activities like crossword puzzles, trivia or brain-training apps like Elevate or Lumosity. Engaging in these exercises has become a quick mental recharge, giving me that extra edge to tackle problem-solving and decision-making.

Actionable tip: Schedule a short daily or weekly session for brain training. Even a quick puzzle in the morning can enhance your cognitive agility. Journaling is also effective and brain-boosting for many BIZ Experiencess.

8. Boundaries: Guard your energy and focus

One of the biggest drains on my energy used to be saying "yes" to too many requests. Learning to set boundaries has been transformative for my productivity and mental health. By being selective about where I place my energy, I can devote more to the things that genuinely matter, both in business and life.

Actionable tip: Practice saying "no" to commitments that don't align with your current priorities, including events, dinner parties or requests from others to "pick your brain." View boundaries as a way to invest in your highest-impact activities and to focus on what really matters.

By stacking these strategies, I've been able to cultivate an energy-rich lifestyle that supports the demanding pace of being an BIZ Experiences, a mother, a wife and a handful of other significant hats that we all wear - from caring for aging parents to side hustles. Each tip is part of a holistic approach—because true energy doesn't come from a single source; it's a lifestyle.