Feeling drained no matter how much coffee you drink? You're not broken—you just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine.

We dive into: ✔️ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar) ✔️ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally ✔️ Quick wins you can apply today to start training your body for more consistent, sustainable energy

This isn't another "drink more water and sleep more" episode—it's real, research-backed tactics that you can implement immediately to change the way you feel and perform.

APPLY FOR COACHING:

https://www.lvltncoaching.com/1-1-coaching

SDE Method app:

https://www.lvltncoaching.com/sde-method-app

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

https://quest.lvltncoaching.com/roadblocks-quiz

Join the Facebook Community:

https://www.facebook.com/groups/lvltncoaching

FREE TOOLS to start your health and fitness journey:

https://www.lvltncoaching.com/resources/freebies

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Joelle's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Josh's Instagram:

http://instagram.com/joshscutnik

Timestamps:

00:00 Unlocking All-Day Energy: The Journey Begins 04:07 The Challenge of Morning Routines 07:20 Choosing the Hard Path for Greater Rewards 10:06 Understanding Energy: The Science Behind It 13:55 The Role of Mitochondria in Energy Production 16:48 Circadian Rhythms and Their Impact on Energy 20:01 Neurotransmitters: The Brain's Energy Regulators 22:56 Glucose Management for Sustainable Energy 25:52 The Importance of Lifestyle Choices in Energy Levels 27:09 Reflections on Past Drinking Habits 28:23 Energy Optimization Strategies: Light Exposure Timing 32:53 Establishing Morning Routines for Consistency 38:10 The Importance of Scheduling and Planning 45:25 Caffeine Intake Optimization for Energy 51:03 Blood Sugar Stabilization for Better Energy Levels 51:46 The Impact of Breakfast on Energy Levels 54:02 Microdosing Movement: Short Bursts of Exercise 01:01:25 The Benefits of Cold Exposure 01:06:46 Breath Work for Energy Control 01:10:14 Creating Sustainable Habits for Health