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It’s hard to reach your goals when you’re always fighting fatigue. Whether you want to move forward in the gym, at work, or in your relationships, you can’t improve when you’re exhausted. Instead of reaching for coffee and energy drinks, which can make matters worse by interfering with your sleep at night, try these simple fixes to help you crush your workouts, avoid the afternoon crash, and even boost your enthusiasm for intimacy:

1. Morning Fuel. Steady blood-sugar levels with a fiber-packed, protein-rich breakfast for energy and focus that lasts all day. Just like kids who eat breakfast are shown to have better attention spans and memory skills in school, the same is true for adults, said Rachel Berman, RD, CDN, in her book Boosting Your Metabolism for Dummies. Fill up on fresh fruit, fiber, and protein with an egg scramble, a side of berries, and whole-grain toast spread with peanut butter or avocado for healthy fats to keep blood-sugar levels stable.

2. Get Moving. Working out keeps us mentally sharp well into our 50s, 60s, 70s and beyond by preventing neurogenesis, the process of generating fewer brain cells as we age, according to a study in the Journal of Applied Physiology. Researchers found that the dramatic decrease of brain cells in middle-aged mice were restored after five weeks of treadmill running. As a bonus, regular cardio exercise can also increase blood circulation, important for women’s sexual health after menopause when estrogen levels decline, altering blood flow to the vagina.

3. Boost Your B Vitamins. Instead of reaching for a latte to combat an afternoon crash, try drinking kombucha, a fermented tea beverage with naturally-occurring probiotics and B vitamins, including B12. Low levels of vitamin B12 are linked to deep fatigue, mood changes, and dementia-like qualities such as difficulty concentrating or remembering things. Plus probiotics can increase beneficial bacteria in the gut, helping you better absorb nutrients and vitamins, including B12, in the foods you eat.

4. More Magnesium. Magnesium is an important mineral in the body and required for energy production- and most of us aren’t getting enough, according to the National Institutes of Health. Low energy, poor sleep, and hormone problems are all signs of magnesium deficiency. Try snacking on magnesium-rich foods like almonds, dried fruit, dark chocolate, avocados, and bananas. Add a cup of Epsom salt, a magnesium sulfate compound, to your bath and soak for at least 10 minutes.

5. Socialize Responsibly. You’ve likely heard the quote from the late entrepreneur, author, and motivational speaker Jim Rohn: “You’re the average of the five people you spend the most time with.” Studies show that who we surround ourselves with influences our emotions, so if you want more positive energy in your life, choose friends who are happy, optimistic, and enthusiastic.

Low energy affects everything from your success and happiness to your metabolism and hormones. Try these simple diet and lifestyle fixes to boost your energy and soar in your daily life.

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