Best ways to naturally boost energy

Healthy habits for your everyday

Healthy Eating | Sleep and Stress

Sonia Williams

09 June 2021

Stop doing too much

One of the primary reasons people report feeling low in energy is being overworked. Whether your job is highly demanding in a physical or psychological sense, or you’re simply trying to fit too much into the little time you’re not at work, energy levels deplete rapidly if we’re not giving ourselves adequate time to rest and recuperate. If reducing your workload isn’t really an option (which is unfortunately the case for many Australians), try setting aside just 5 minutes every day where you can to clear your mind and re-centre yourself.

Manage stress

As with most intense emotions, high levels of stress can quickly chew through your energy supplies. If there is a situation or event in your life that is directly causing stress, activities such as meditation, yoga and simply talking with friends are all great strategies to mitigate stress. If, on the other hand, stress seems to be a consistent part of daily living, it might be time to start thinking about making a change. Advice from a counsellor or psychologist can be really beneficial for most people at some stage in their life to help pinpoint problem areas, as well as develop skills and tools to assist with managing issues such as stress.


Although exercise is one of the last things you feel like doing when fatigued, research suggests that around 90% of people who start a regular exercise routine experience heightened levels of energy in the days and weeks following. What is even more important to note is that these effects nearly always outshine the improvement experienced through taking stimulant medications – so make sure to incorporate consistent exercise into your routine.


Water for energy? Yep, even water can have a major impact on your energy levels. As water plays a key role in metabolising food, even slight dehydration can lead to fatigue as the body focuses all its energy into preserving hydration… so remember to drink up!

Nutrition – you are what you eat!

Ensuring you consume an adequate variety of energy rich foods is one of the easiest and best ways to naturally boost your energy levels. Here’s a list of a few things you should definitely be including in your diet, as well as a quick summary as to why:

Complex carbohydrates:

Complex carbs are one of the best foods to avoid fatigue as they release energy slowly over time. As opposed to sugary-based snacks that can see you peak and crash quite quickly, complex carbs have the ability to sustain your energy - meaning you can do more for longer.
Some of the best complex carbs for energy include:

  • Sweet potato
  • Carrots
  • Parsnip
  • Pumpkin
  • Brown rice
  • Quinoa
  • Beans, peas & lentils

Leafy greens:

Iron deficiency is a major cause of fatigue for many people so if your energy levels need a little boost, consuming foods such as spinach and asparagus can be a great way to achieve this. Although somewhat counterintuitive, spinach contains more iron by weight than steak does - so do like pop-eye and be strong to the finish with the power of spinach!


Go nuts with nuts! Packed full of protein and magnesium to help your body convert your food into energy, nuts such as almonds, walnuts, cashews and hazelnuts are a fantastic fatigue-fighting snack. For optimal health, remember to choose the raw and unsalted options.


Eggs are an other great example of natural energy boosting foods. Not only are they a fantastic source of protein, but they also contain nutrients such as thiamine, riboflavin, folate and B vitamins that are vital for sustainable energy production. To get the most out of your eggs, try consuming poached or soft-boiled as hard cooking depletes nutrients.

Chia seeds:

As the word ‘chia’ actually means ‘strength’ in Mayan, it’s no wonder that these tiny little seeds pack a powerful punch when it comes to protein and fibre. It is even believed that the ancient Aztec warriors consumed them to provide the strength and energy required to sustain them throughout long battles!

Boost energy with Biotta Beetroot!

Beetroot juice is a deliciously healthy way to give your whole body a boost. With high levels of nitrates to increase oxygen flow to muscles, Biotta Beet Juice has the power to increase and sustain stamina and energy levels over long periods of time. In addition to being a fantastic fatigue fighter, Beet Juice can also help to reduce blood pressure, promote healthy brain function, aid digestive health and provide a natural but powerful antioxidant and anti-inflammatory.


Did you know that by morning, our energy sources are depleted by as much as 80%? Eating an adequate sized meal at breakfast time is so important to ensuring we have enough energy to get us through our day, which is why we recommend getting into Veganola. Made from premium nuts, seeds and super foods including Macadamias, Coconuts & Goji berries, this amazing Paleo & vegan granola is slow roasted with natural oils and nectars to ensure maximum taste whilst packing that all-important energy-filled punch.
Shop for BSKT Veganola™ Goji & Coconut and order yours today!


Of course, one of the healthiest ways to boost your energy is to simply increase your intake of organically grown fruit and veg. If you’re looking for ways to jazz up your favourite salads, sprouts have amazing health benefits that often go unnoticed. Containing high levels of Vitamin E, potassium, iron, phytochemicals, antioxidants, bioflavonoids, chemoprotectants, protein, folic acid, zinc, niacin, riboflavin, copper and magnesium, sprouts are the un-sung heroes of the salad world. Not only are they a really easy way to boost your energy levels, but they’re fantastic for your overall health too. 

Biota® Beetroot Juice.

Biotta® Beetroot Juice

Organic Beetroot Vegetable Juice, 100% Natural, Not from concentrate
More info


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