In today’s fast-paced world, many of us rely on quick fixes such as coffee, energy drinks, sugar... only to crash a few hours later. But what if you could maintain steady, long-lasting energy throughout the day? 

At the Google DeepMind Longevity Clinic, where I run blood tests for cellular stress, inflammation, and antioxidant status, I see first-hand how low energy isn’t just about feeling tired. It’s often linked to blood sugar imbalances, nutrient deficiencies, hormonal fluctuations, and poor circadian rhythm regulation. 

If you’ve been struggling with energy dips, cravings, or poor focus, these five science-backed tips will help you sustain energy without the rollercoaster of highs and crashes. 

5 tips for sustained energy

1. Balance blood sugar for steady energy

One of the biggest causes of energy dips is unstable blood sugar. When you eat sugary foods or refined carbs, your blood sugar spikes, giving you a temporary energy boost then crashes, leaving you fatigued and craving more sugar. 

How to fix it:

• Start your day with protein - A breakfast with at least 25-30g of protein (eggs, egg whites, Greek yoghurt, kefir or a high protein smoothie) helps stabilise blood sugar and prevents mid-morning crashes.
• Pair carbs with protein and healthy fats - Instead of eating fruit on its own, enjoy Purition's Wholefood Nutrition blend stirred into Greek yoghurt or blended with milk for a smoothie to slow glucose release.
• Eat a handful of blueberries - Blueberries are packed with polyphenols, which help regulate blood sugar and reduce energy dips. 

Interesting fact: Sugar cravings and low energy are often linked to a lack of protein. If you find yourself reaching for sweets in the afternoon, try a handful of almonds or a couple of boiled eggs instead and see how different you feel!

2. Support your circadian rhythm for energy stability

Your circadian rhythm controls everything from sleep to metabolism and energy production. Disruptions such as late nights, excessive screen time, or erratic meal timings (which we are all guilty of!) can really throw your body out of sync, leading to fatigue, sugar cravings, and poor focus. 

How to fix it:

• Get morning sunlight - light exposure within 30 minutes of waking helps regulate your circadian clock and improve daytime energy.
  
• Eat meals at consistent times - Irregular eating patterns can confuse your metabolism. Try to eat within a 12-hour window for better energy balance.
• Avoid caffeine after 2pm - Caffeine stays in your system for up to 10 hours, disrupting deep sleep and  leading to tiredness the next day.

Interesting fact: Just 10 minutes of morning sunlight can boost serotonin levels, improving mood and daytime energy while helping you sleep better at night. 

3. Optimise hormonal balance for long-lasting energy

Hormones such as cortisol, insulin, and thyroid hormones play a crucial role in energy production. Chronic stress, poor diet, and lack of sleep can disrupt these hormones, leaving you feeling sluggish and reliant on quick fixes. 

How to fix it:

• Reduce stress-induced energy crashes - Adaptogens like ashwagandha can help lower cortisol and improve resilience to stress.
• Support thyroid health - Selenium and iodine, found in Brazil nuts and seafood, are essential for thyroid function and energy.
• Balance blood sugar - Instead of reaching for sugar when stressed, have some Purition stirred into Greek yoghurt or a different protein-rich snack to prevent crashes.
  

Interesting fact: High cortisol levels in the evening can disrupt sleep, making you wake up exhausted. A magnesium-rich bedtime drink such as a hot cocoa (even better with reishi mushroom!) or an epsom salt bath can help calm the nervous system before bedtime.

4. Move after meals to prevent energy dips

When you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream. The problem? If glucose isn’t used efficiently, it leads to energy crashes and cravings. 

How to fix it:

• Take a 10 minute walk after meals - Walking after eating lowers blood sugar levels by up to 30%, helping prevent post-meal sluggishness.
• Use movement snacks - If you can't fit in a walk, try a few bodyweight squats or stretching to help glucose absorption.

Interesting fact: Studies show that light movement after meals is more effective than medication in managing blood sugar and energy levels!

5. Support mitochondria: your body's energy factories

Your mitochondria are responsible for producing ATP (adenosine triphosphate), the fuel your cells use for energy. When these tiny powerhouses are under stress from poor diet, toxins, or inflammation, you feel exhausted, even if you’re getting enough sleep. 

How to fix it:

• Boost CoQ10 - Found in salmon, nuts and spinach, CoQ10 helps mitochondria generate energy.
• Eat magnesium-rich foods - Dark leafy greens, pumpkin seeds, spinach and dark chocolate support over 300 cellular reactions, including energy production.
  
• Stay hydrated - Even 2% dehydration can cause energy crashes. Aim for at least 2L of filtered water daily, adding a pinch of sea salt for electrolytes.

Interesting fact: People with chronic fatigue often have lower CoQ10 levels, supplementing can improve energy by up to 25%

Final thoughts

True energy isn’t about quick fixes - it’s about long-term, sustainable vitality. By balancing blood sugar, optimising sleep, supporting mitochondrial health, managing stress, and using strategic movement, you can maintain steady energy without the crashes. 

At the Google DeepMind Longevity Clinic, I assess blood markers of cellular stress and antioxidant levels to help clients understand how their body is coping with stress. If your goal is fat loss or muscle gain, but you’re constantly fatigued, addressing cellular energy first is key because when your body is focused on reducing inflammation, it won’t prioritise burning fat or building muscle. 

Instead of relying on coffee or sugar to get through the day, focus on fuelling your body the right way with nutrient-dense foods, daily movement, and high-quality whole food blends like Purition. I promise, your energy levels and overall health will thank you for it!

Clemmie - Purition Ambassador

Written by Certified Nutritional Therapist, Clementine Pellew-Harvey
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