MORE ENERGY 

Get Morning Sunlight

Spend 5–10 minutes outside within an hour of waking. Morning light helps reset your body clock so you feel more alert during the day and sleep better at night.

Best for: When you wake up tired every morning.

🥇 Best Overall: Huberman Lab – Master Your Sleep & Be More Alert When Awake

One of the best evidence-based explanations of how light controls energy, alertness and sleep.

Fix Your Sleep Schedule

Going to bed and waking up at the same time every day is one of the most effective ways to improve daytime energy.

Best for: When you're sleeping enough hours but still wake up exhausted.

🥇 Best Overall: Sleep Foundation – Sleep Hygiene

A practical guide to the habits that consistently improve sleep quality.

Optimize Your Caffeine

Waiting 60–90 minutes after waking and avoiding caffeine late in the day can improve both your daytime energy and nighttime sleep.

Best for: When coffee no longer seems to work.

🥇 Best overall: Huberman Lab – Caffeine

Strength Train 3–4 Times Per Week

Regular resistance training improves fitness, mood, recovery and long-term energy better than almost any other form of exercise.

Best for: When you want more energy that lasts.

🥇 Best Overall: Jeff Nippard – The Fundamentals Series

A science-based beginner series that teaches proper strength training.

Treat Sleep Apnea

If you snore, gasp during sleep or feel exhausted despite sleeping all night, get assessed for sleep apnea.

Best for: When you're always tired no matter how much you sleep.

🥇 Best Overall: Sleep Education – Sleep Apnea

Learn the symptoms, diagnosis and treatments for one of the most overlooked causes of fatigue.

Walk After Meals

A 10–15 minute walk after meals helps reduce blood sugar spikes and the afternoon energy crash.

Best for: When you get sleepy after eating.

🥇 Best Overall: CDC – Benefits of Physical Activity

Shows why even short bouts of walking improve energy and health.

Limit Alcohol

Even moderate evening drinking can reduce sleep quality and leave you feeling less energetic the next day.

Best for: When your energy drops after weekends or social events.

🥇 Best Overall: Huberman Lab – What Alcohol Does to Your Body, Brain & Health

Explains why reducing alcohol often produces noticeable improvements in sleep and energy.

Smart Ring

Tracks your sleep, recovery and readiness to help you understand why you feel energized on some days and exhausted on others.

Best for: When you want the easiest way to uncover what's draining your energy.

🥇 Best Overall: Oura Ring 5

The most accurate and refined smart ring available, helping you improve your energy by tracking sleep quality, recovery, stress and daily readiness.

💰 Best Value: RingConn Gen 2

Delivers excellent sleep and recovery tracking with outstanding battery life and no subscription, making it one of the best values in the category.

⭐ Also Recommended: Ultrahuman Ring AIR

A premium subscription-free alternative with strong sleep, recovery and metabolic tracking for people who want deeper health insights.

WHOOP

Continuously tracks strain, recovery and sleep quality to help optimise your performance and recovery.

Best for: When you exercise regularly and want to maximise recovery.

🥇 Best Overall: WHOOP 5.0

Purpose-built for athletes and active people, with industry-leading recovery insights, strain tracking and personalised coaching that improve over time as the device learns your habits.

Garmin Watches (Forerunner & Venu Series)

Tracks sleep, heart rate, HRV, stress and recovery while also serving as an excellent everyday smartwatch and fitness companion.

Best for: When you want one device that combines outstanding fitness tracking with comprehensive health insights.

🥇 Best Overall: Garmin Venu 3

Combines Garmin's excellent health tracking with a premium AMOLED display, long battery life and smartwatch features, making it the best all-round choice for most people.

💰 Best Value: Garmin Forerunner 165

Delivers many of Garmin's most useful training and health features at a significantly lower price, making it exceptional value.

⭐ Also Recommended: Garmin Forerunner 265

Adds advanced training metrics and dual-band GPS, making it an excellent option for runners and endurance athletes wanting more detailed performance data.

Light Therapy / Sunrise Alarm Lamps

Uses gradually increasing light to mimic a natural sunrise, helping regulate your circadian rhythm and making it easier to wake feeling refreshed.

Best for: When you struggle to wake up feeling refreshed, especially during winter or darker mornings.

🥇 Best Overall: Philips SmartSleep Wake-up Light

The original and most trusted sunrise alarm, consistently praised for its natural light progression, build quality and reliability.

💰 Best Value: Lumie Bodyclock Spark

Offers an excellent sunrise simulation at a more affordable price while maintaining the features that matter most.

⭐ Also Recommended: Hatch Restore

Combines a sunrise alarm, sleep sounds and bedtime routines into one stylish bedside device, making it ideal if you also want help falling asleep.

Continuous Glucose Monitor (CGM)

Continuously tracks your blood sugar to show how different foods, meals and habits affect your energy throughout the day.

Best for: When you feel tired after meals or regularly crash in the afternoon.

🥇 Best Overall: Dexcom Stelo

The easiest and most accessible CGM for people without diabetes, providing real-time insights into the foods and habits that help or hurt your energy.

⭐ Also Recommended: Abbott Lingo

Designed specifically for wellness and performance, making it easy to spot hidden blood sugar spikes that can leave you feeling sluggish.

Creatine Monohydrate

One of the most researched supplements for improving strength, recovery and cellular energy production.

Best for: When you lift weights or want to support both physical and mental performance.

🥇 Best Overall: Thorne Creatine

Consistently receives excellent reviews for purity, third-party testing and mixability, and is frequently recommended by sports dietitians.

💰 Best Value: Nutricost Creatine Monohydrate

Offers excellent quality at a lower price and is one of the most commonly recommended budget options on Reddit.

⭐ Also Recommended: Klean Athlete Creatine

NSF Certified for Sport, making it a strong choice for competitive athletes.

🐨 Australian Alternative: Bulk Nutrients Creatine Monohydrate

Excellent local value, widely used in Australia and consistently praised for simple, no-nonsense quality.

Vitamin D3 + K2

Supports healthy testosterone levels in men who are deficient while also benefiting bone, immune and overall health.

Best for: When you spend little time in the sun or have low vitamin D levels.

🥇 Best Overall: Thorne Vitamin D/K2

Uses high-quality ingredients, is manufactured to exceptionally high standards and is consistently trusted by healthcare professionals for quality and reliability.

💰 Best Value: Sports Research D3 + K2

Delivers excellent potency and quality at a competitive price while consistently receiving strong customer reviews.

⭐ Also Recommended: NOW Vitamin D3 + K2

A well-established, affordable brand with a long track record and excellent value for everyday supplementation.

🐨 Australian Alternative: Ethical Nutrients D3 + K2

Easy to find in Australia and a solid local option from a familiar pharmacy brand.

Magnesium Glycinate (or Bisglycinate)

Supports relaxation, sleep quality and muscle recovery, helping you wake up feeling more refreshed and energised.

Best for: When poor sleep is affecting your energy.

🥇 Best Overall: Thorne Magnesium Bisglycinate

Highly bioavailable, gentle on the stomach and widely regarded as one of the highest-quality magnesium supplements available.

💰 Best Value: NOW Magnesium Glycinate

Provides excellent absorption at an affordable price and is consistently recommended as one of the best budget options.

⭐ Also Recommended: Pure Encapsulations Magnesium Glycinate

Premium hypoallergenic formulation trusted by many healthcare practitioners for sensitive individuals.

🐨 Australian Alternative: Herbs of Gold Magnesium Night

Widely available in Australia and a practical local option for men using magnesium primarily for sleep and recovery.

Tongkat Ali Extract

Herbal extract traditionally used to support vitality, libido and healthy testosterone levels.

Best for: When you're looking for a natural supplement to support vitality and drive.

🥇 Best Overall: Nootropics Depot Tongkat Ali

Known for rigorous testing, standardised extracts and outstanding transparency, making it one of the most respected brands among enthusiasts.

💰 Best Value: Double Wood Tongkat Ali

Offers a well-standardised extract at a competitive price and receives consistently positive reviews for value.

⭐ Also Recommended: Momentous Tongkat Ali

Premium formulation manufactured to high quality standards and popular among athletes and health-conscious consumers.

LMNT Electrolytes

Provides sodium, potassium and magnesium to support hydration, especially during exercise, fasting or low-carb diets.

Best for: When dehydration, sweating or low-carb eating may be making you feel drained.

🥇 Best Overall: LMNT

High-sodium formula, clean ingredients and strong real-world feedback from athletes, fasting communities and low-carb users.

💰 Best Value: Redmond Re-Lyte

Similar electrolyte-first positioning at a lower cost per serving, with strong reviews for hydration and taste.

⭐ Also Recommended: Ultima Replenisher

Lower-sodium and lighter tasting, making it a better fit when you want daily hydration support without a salty formula.

Liquid I.V.

Electrolyte drink mix designed to improve hydration and help combat fatigue after exercise, travel or illness.

Best for: When you need a quick hydration boost.

🥇 Best Overall: Liquid I.V. Hydration Multiplier

The flagship formula with the widest flavour range and strongest reputation for improving hydration quickly.

💰 Best Value: Hydrant Hydration Mix

A cleaner-tasting alternative with good user feedback for daily hydration and travel.

⭐ Also Recommended: Sugar-Free Liquid I.V.

Provides the same hydration benefits without added sugar, making it a good option for those limiting sugar intake.

Comprehensive Blood Testing

Comprehensive lab testing helps uncover hidden causes of low energy such as low testosterone, vitamin deficiencies, thyroid problems or poor metabolic health. You can do this through your physician.

Best for: When you've improved your sleep, diet and exercise but still feel tired most days.

🥇 Best Overall: Marek Health – Optimal Male Protocol
Combines comprehensive blood testing with physician-guided recommendations to identify and treat the underlying causes of low energy.

⭐ Also Recommended: Function Health
Provides extensive lab testing with easy-to-understand reports, making it simple to identify health issues before they become bigger problems.

Home Sleep Apnea Test

Tests you for sleep apnea from the comfort of your home, helping identify one of the most common hidden causes of poor sleep, low testosterone and constant daytime fatigue.

Best for: When you snore, wake up exhausted or still feel tired after a full night's sleep.

🥇 Best Overall: Lofta Home Sleep Test
Simple to use, reviewed by board-certified sleep physicians and includes clear results with treatment recommendations if sleep apnea is detected.

⭐ Also Recommended: CPAP.com Home Sleep Test
A convenient at-home sleep study from one of the most trusted names in CPAP equipment, with follow-up support available if treatment is needed.

Testosterone for Life — Abraham Morgentaler, MD

A clear, evidence-based introduction to testosterone, energy, vitality and male health from a Harvard urologist.

Best for: When you want to understand low testosterone without getting sucked into internet bro-science.

Testosterone: A Man's Guide — Nelson Vergel

A practical guide to symptoms, blood work, treatment options and what men should know before considering TRT.

Best for: When you're experiencing low-energy symptoms and want to understand what your bloodwork may actually mean.

The Circadian Code — Dr. Satchin Panda

Explains how light, meal timing and daily routines shape your energy, metabolism and internal body clock.

Best for: When your energy feels flat and you suspect your routine is working against you.

Why We Sleep — Matthew Walker

A compelling explanation of how sleep affects energy, hormones, brain function and long-term health.

Best for: When you want to understand why better sleep is usually the first fix for better energy.

Levels

A continuous glucose monitor app that shows how different foods, meals and timing affect your energy throughout the day.

Best for: When you keep crashing after meals and want to see which foods are actually causing it.

Derek — More Plates More Dates

Breaks down testosterone, supplements, hormone optimisation and male performance with more detail than most fitness creators.

Best for: When you want a deeper dive into hormones, supplements and what actually moves the needle.

Dr. Andy Galpin

Exercise scientist known for practical, evidence-based advice on training, recovery, performance and energy.

Best for: When you want to understand how training and recovery affect your daily energy.

Huberman Lab — How to Optimize Testosterone & Estrogen

A detailed breakdown of the lifestyle levers that influence testosterone, energy and hormone health, including sleep, light, exercise and alcohol.

Best for: When you want a free, science-backed starting point before buying supplements or programs.

The Peter Attia Drive

Long-form conversations on longevity, metabolism, exercise, sleep and health optimisation with leading clinicians and researchers.

Best for: When you want a deeper understanding of the health systems behind low energy.

Thomas DeLauer

Creates practical content on nutrition, fasting, metabolism and energy management.

Best for: When you want simple explanations of how food timing and nutrition affect energy.

r/Testosterone

A large Reddit community where men discuss low testosterone symptoms, bloodwork, TRT and natural optimisation strategies.

Best for: When you want real-world experiences from men dealing with fatigue, low drive and low-T symptoms.

r/trt

A focused Reddit community for men 18+ using testosterone replacement therapy, with practical discussion around protocols, side effects and bloodwork.

Best for: When you’re already exploring TRT and want to understand what real users are experiencing.

ExcelMale.com Forum

A long-running men’s hormone health forum with detailed discussions on TRT, fatigue, lab results and treatment options.

Best for: When you want more experienced, technical conversations than you’ll usually find on Reddit.

Examine.com — Testosterone & Vitamin D Pages

An independent research database that explains what the evidence actually says about supplements, nutrients and hormone-related claims.

Best for: When you want to check whether a supplement is backed by evidence or just marketing.

More Plates More Dates Blog

Long-form articles on testosterone, supplements, performance and male health, written for men who want more depth than basic fitness advice.

Best for: When you want detailed breakdowns before deciding what to try.

@hubermanlab

Short-form science and health content covering sleep, light exposure, exercise, hormones and performance.

Best for: When you want quick reminders and practical clips from longer science-based discussions.

r/Supplements

A large Reddit community where people share real-world experiences with supplements for energy, sleep, hormones and performance.

Best for: When you want to compare what people actually report before buying something.

r/SleepApnea

A community focused on sleep apnoea symptoms, diagnosis, CPAP, oral appliances and treatment experiences.

Best for: When you wake up exhausted despite spending enough time in bed.