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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

7 Proven Ways to Boost Energy Without Caffeine

There are lots of natural and sustainable ways to increase energy.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine.


Adequate Sleep

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Getting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

Regular Exercise

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Another way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

Hydration

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It can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

Balanced Diet

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Make sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

Stress Management

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There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

Sunlight Exposure

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If you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

Mindfulness and Meditation

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Getting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine.


Adequate Sleep

Bed, stretching and happy woman waking up in the morning after sleep, rest and relax in her home. Resting, smile and female stretch in her bedroom, content and peaceful, cheerful and comfortableShutterstock

Getting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

Regular Exercise

Determined woman running up on seaside mountain stairsShutterstock

Another way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

Hydration

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

It can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

Balanced Diet

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden table​Three Times More Satiety PowerShutterstock

Make sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

Stress Management

Closeup image of a woman writing on a blank notebook on wooden table

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There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

Sunlight Exposure

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If you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

Mindfulness and Meditation

Back of woman relaxingly practicing meditation yoga in the forest to attain happiness from inner peace wisdom serenity with beam of sun light for healthy mind wellbeing and wellness soul conceptShutterstock

Getting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting your morning with the right routine can be a game-changer for both energy levels and fat loss, particularly around the belly. This isn’t about an intense workout or an extreme diet, but a few simple, strategic steps that set your body up for all-day fat burning and keep your metabolism revved. From hydration to brief activity bursts, these quick actions work together to improve digestion, control hunger, and sustain your energy—giving you everything you need to trim belly fat and feel great. Here’s a breakdown of an effective morning routine that will boost your energy and help melt away stubborn belly fat.


Start with a Glass of Ice Water

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Hydrate and Kickstart Metabolism

Drinking ice-cold water first thing in the morning not only rehydrates your body after sleep but also requires your body to work a bit harder to warm it up, subtly boosting your metabolism. Staying hydrated curbs unnecessary hunger and energizes your muscles, setting the stage for efficient fat-burning throughout the day.

Do the One Minute Morning Energizer

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Boost Energy with Just One Minute

This one-minute high-intensity routine wakes up your body and gives your metabolism an early boost. A quick series of high-knee marches or jumping jacks gets your heart rate up without the need for a full workout. Even this short burst of activity can improve circulation and alertness, ensuring you’re burning calories as you go about your day.

Get Natural Light Exposure

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Balance Hormones and Improve Mood

Natural light helps regulate your body’s circadian rhythm, which in turn balances hunger hormones and boosts mood. Step outside for a few minutes or open your windows to let in sunlight. The morning light exposure supports better sleep at night, which is essential for managing stress and reducing belly fat.

RELATED:7 Foods That Make Your Body Burn Fat More Efficiently

Have a Protein-Packed Breakfast

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Fuel Up to Reduce Mid-Morning Cravings

Eating a protein-rich breakfast helps control blood sugar levels and prevents the mid-morning energy slump. Options like eggs, Greek yogurt, or a protein smoothie are ideal for keeping you satisfied, reducing cravings, and maintaining steady energy, all of which are critical for trimming belly fat.

Add Freshly Brewed Tea

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Activate Fat-Burning Compounds

Freshly brewed tea, especially green tea, contains catechins and other flavonoids that enhance fat burning and curb appetite. Unlike bottled versions, brewed tea retains most of these powerful compounds, making it a natural way to stimulate your metabolism and support belly fat loss.

Practice Deep Breathing Exercises

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Reduce Stress and Cortisol Levels

A few minutes of deep breathing helps manage stress, which can lower cortisol levels—a hormone linked to belly fat. Try inhaling deeply through your nose, holding briefly, then exhaling slowly. This practice helps clear your mind, lowers blood pressure, and prepares you for a productive, low-stress day.

Eat a Small Portion of High-Fiber Fruit

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Aid Digestion and Boost Satiety

Adding a high-fiber fruit like an apple or berries provides natural sweetness and supports digestion. Fiber promotes a feeling of fullness and regulates blood sugar, helping you resist unhealthy snacks later on. Plus, fiber-rich foods aid in reducing belly fat over time by keeping you satisfied longer.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Stretch for Flexibility and Blood Flow

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Wake Up Muscles and Improve Mobility

Simple stretches, such as reaching for your toes or gently twisting your torso, get blood flowing to your muscles and improve flexibility. Stretching also alleviates stiffness, helping you feel more comfortable and energized, which makes it easier to stay active and burn calories throughout the day. By incorporating these simple morning habits, you’re setting up your body to burn fat more efficiently and keep energy levels steady. Each step works together to boost metabolism, manage hunger, and promote a healthy mindset, ultimately helping you reach your belly fat loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.


Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

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A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

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Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to live your best, healthiest, and happiest life possible? It’s easier than you think. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the ‘Father of Biohacking,’ is an expert when it comes to healthy but sustainable habits. In a recent interview with Body Network, he reveals his 11 secrets to having supercharged energy every day.


Remove Your Friction

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First thing is first: Remove your friction, says Asprey. “The first order of business when it comes to having more energy is removing the things that make you weak,” he suggests. “Learn your kryptonite. It might be a toxin-filled diet, poor sleep, or excess emotional stress. Identify the things you’re spending too much energy on and work to remove them so you can free up your energy for the things that matter.”

Eat High-Quality Animal Food

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Next, eat high-quality animal foods. “When it comes to bioavailable protein, vitamins and minerals, animal foods beat plant foods,” he explains. “Animal foods provide nutrients in the right forms so that your body can use them. They also contain healthy saturated fats that your cells use to make energy.” He notes that you should always choose high-quality sources, including grass-fed and grass-finished beef, wild caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.

Power Up with Minerals and Fat Soluble Vitamins

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Asprey recommends powering up with minerals and fat-soluble vitamins. “Minerals are required for every chemical reaction that happens in your body. Fat-soluble vitamins D, A, K, and E (vitamin DAKE) tell minerals where to go in your body so they can work their magic. Without minerals and vitamin DAKE, your cells won’t have all the right materials to produce enough energy to keep you running at full power,” he explains. “Most people are deficient in one or more minerals so I recommend taking a high quality mineral complex alongside vitamin DAKE. You can find these supplements in the right ratios at vitaminDAKE.com.”

Ditch the Oatmilk

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Ditching the oatmilk will also go a long way in terms of amping up your energy, per Asprey. “Most plant foods are filled with defense chemicals that suck your energy. Oats, for example, contain lots of phytic acid which prevents you from absorbing minerals. If you don’t get enough minerals, you’ll feel weak and tired because minerals power every chemical reaction in your body. Instead, focus on high-quality animal foods like the ones I described above,” he says.

Take Care of Your Mitochondria

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Next, kake care of your mitochondria. “Your mitochondria are responsible for turning the food you eat into energy for your cells. When you don’t have enough healthy mitochondria, you’ll feel it. You may get anxious, have brain fog, weight gain, or low energy,” he says. One of the most impactful ways to fix your mitochondria? “Eating an anti-inflammatory diet that includes lots of healthy fats,” says Asprey.

Pay Attention to Your Light Environment

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Paying attention to your light environment is an easy way to energize. “Our cells respond to light. The right type of light – like the kind that comes from the sun, activates an enzyme in your mitochondria that causes them to make more energy,” Asprey explains. “Just like the right kind of light powers your cells, the wrong kind of light can be kryptonite.” Artificial indoor lighting, which he refers to as “junk light,” lacks many of the sun’s natural wavelengths and is unnaturally high in blue light. “Our bodies aren’t used to this type of light, and your mitochondria must work hard to process this unnatural light, leaving you feeling tired and drained,” he says. “It’s especially harmful at night, because it inhibits your body from producing melatonin, an important hormone involved in sleep.” If you’re going to be around a lot of junk light, the best hack, per Asprey, is to wear glasses that block the wavelengths of light that interfere with your body’s natural rhythm. “I use the ones from my company, True Dark,” he says.

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Let Go of Your Triggers

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Letting go of your triggers will also help. “Holding on to past traumas and triggers drains your energy,” Asprey explains. “Once you let go of fear, you free up energy to do things that matter – like being a good parent or spouse, cooking a healthy meal, or even writing a New York Times bestseller. Forgiveness and gratitude are the way out and I’ve developed a tried and true method for doing this – it's called The Reset Process and I outline it in my latest book, Smarter Not Harder.

Exercise the Right Way

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You also need to learn how to exercise the right way. “When you work out, you send a signal to your mitochondria to become stronger and more resilient. They become better at making energy, and you feel more energized,” Asprey says. Unfortunately, most people exercise the wrong way. “They think ‘more is better’ and spend hours running on a treadmill, only to be left with an insatiable appetite, no energy, and zero results. I know this because I used to be that person!” he says. It turns out you don’t have to work harder, you just have to work smarter. “One of my favorite exercise hacks is high intensity interval training. To do this, go to a park and sprint, all-out, like a tiger is chasing you, for 30 seconds. Then, walk very slowly until your heart rate goes back to normal. Repeat this a few times. This sends a powerful signal to your body to get stronger.” If you live near an Upgrade Labs (one of his human performance centers), you can do an advanced version of this called REHIT (reduced exertion high intensity training) on one of their AI-powered bikes. “REHIT gives you the benefits of a 45-minute run in just 5 minutes and you don’t even have to break a sweat. You can find more powerful exercise hacks in my latest book, Smarter Not Harder,” he says.

RELATED: I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

Pay Attention to Your Sleep Quality

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Next, pay attention to your sleep quality. “Sleep is one of the most important energy hacks. When you sleep, your body repairs itself. Without adequate sleep, your brain and body won’t perform well,” Asprey explains. He recommends tracking your sleep (“I use an Oura ring,” he reveals) and experimenting to see what helps you get the best quality sleep. “Some hacks that can help you get a better night of sleep are sleeping in a cool bedroom (around 68 F), avoiding meals late at night, and refraining from using your phone at least 2 hours before bedtime.”

Do a Detox

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You can also do a detox. “Most people live their lives surrounded by toxins. Some are avoidable like the carcinogenic mold toxins in non-lab-tested coffee. Others, like poor outdoor air quality, are not as easy to completely avoid unless you want to live in a bubble,” Asprey says. “When your body is constantly bombarded with toxins, it spends all its energy dealing with them.” To free up energy he recommends doing regular detoxes to help your body neutralize and eliminate the toxins that are sapping your energy. “One of my favorite ways to detox is with

an infrared sauna. It heats your cells from the inside out and is seven times more effective for detoxification than a regular sauna. Another great way to detox is by supplementing with the ‘three Gs’ - glutathione, calcium-d-glucarate, and glycine. These three compounds support three major detoxification pathways in your body.”

RELATED: Lose 10 Pounds a Month With These Moderate Steps

Spend Time Outdoors

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Lastly, he recommends spending time outdoors. “The right dose of sunlight powers your mitochondria and helps your body synthesize vitamin D and serotonin, a feel-good hormone. Just a few minutes of sunlight in the morning can set you up for a day full of super-charged energy,” Asprey concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Sleep, movement, nutrition, and stress reduction are the foundations for optimizing any and all aspects of sexual health. When it comes to each of these 4 factors, it's not enough to simply tell my patients to do better. I have to provide them with tangible guidance on how to make the next better decision.


Eat These Foods

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For nutrition, I provide recommendations on convenient and healthy snacks that are high in protein.

  • Chickpeas: Vitamin B6, found in chickpeas, has been known to regulate testosterone, estrogen production, serotonin and dopamine, all of which can lead to an increased libido and increase in sex hormones.
  • Edamame: Going through menopause? Soy-based foods, including tofu and edamame, are rich in isoflavone compounds. These compounds can attach to estrogen receptors within the body, functioning as phytoestrogens. They trigger a gentle estrogen-like effect, potentially enhancing your arousal.
  • Carrots: Beta-carotene supports the endocrine system, which i turn can help boost libido.
  • Snack Packs of Nuts: Zero pun intended.Omega-3s, Zinc and L-arginine, found in snack packs of nuts, can help you perform.

Those are all good options. Portion control is key. Minimizing added sugars is also crucial. By eating anti-inflammatory foods and limiting pro-inflammatory foods, we can improve all aspects of sexual functioning.

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

Do Aerobic Exercise

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Aerobic exercise, turns out, may be just as effective as viagra to treat ED. If that's not a reason to move our bodies, I don't know what is! Some of my favorite examples of aerobic exercise include running and swimming but even dancing counts—anything that gets your heart pumping.

Reduce Stress

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And stress—stress in our lives related to anything may impact libido. If work, a person/people, situations are causing us stress, our bodies may respond in a way that reduces sex drive. Consider a massage, as that can also be a part of foreplay.

Related: “Tough Love” Dieting Advice From a Weight Loss Coach

Get Better Sleep and Checked For Sleep Apnea

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When it comes to sleep, I recommend sleep apnea testing for many of the men who see me. Nighttime urination, low testosterone, erectile dysfunction, low libido, and fatigue are all common symptoms of sleep apnea (it's not just about snoring) and oftentimes, my patients present with several of these symptoms. The ideal amount of sleep per night is 7 to 9 hours.

💪🔥Body Booster: Boost your libido by incorporating carrots, rich in beta-carotene, into your diet to support your endocrine system.

Amy Pearlman, MD, is a Board-Certified Urologist and Co-Founder of Prime Institute.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says.

I Switched from “More” to “Smarter” Strength

The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says.

How It Helped

The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says.

I Added Feminine Flow to My Conditioning

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“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

How It Helped

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How did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says.

I Always Activate My Sensual Core

“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains.

How It Helped

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“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive, MD 2025 glp1enhanced
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Wake Up

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Protein intake becomes critical

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

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Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

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If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

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Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

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For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The bottom line on GLP success

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.