Summer has come to an end and it’s time to gear up for the new school year and get back into the swing of things. You have to manage working full time, taking the kids to school and their activities, preparing meals for the week and keeping up with the housework.  So what is the one thing you need the most right now? More energy!

We all could use more energy, but it is especially helpful when getting back into a busy routine after a relaxing summer. Here are some tips that can help make your life a lot easier.

6 Must-Haves for More Energy

1. Make Sound Sleep a Priority

Sleep plays an important role in your physical health and allows your body to restore itself. Getting enough quality sleep helps you function well throughout the day. Research demonstrates that people who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes. (1)

During high-quality sleep, your body restores many functions it calls on during daily life, such as temperature regulation, a strong immune system, steady hormone levels, and a good appetite. All of these factors play a role in how much energy you have. To operate at your peak potential, you need to maintain these functions through quality sleep. (2)

Beyond making you feel groggy when you wake up, poor sleep quality can make you feel sluggish throughout the day. For example, poor sleep quality has been linked to obesity and weight gain, and not getting enough sleep is also associated with an increase in calorie intake without any increase in activity level. Obesity and its associated health problems, such as heart disease and diabetes, can lower your energy level by making you feel fatigued during the day. Finally, poor sleep can impact your immune system, making you more susceptible to colds and flu and lowering your energy levels for days at a time. (2)

Lifestyle Tips for Sound Sleep

  • Adults should try to get 7-8 hours of sleep each night.
  • Keep your room dark and cool at night and turn all electronics off.
  • Go to bed at the same time every night, including weekends.
  • Exercise during the day because active people sleep better.
  • Avoid large meals and reduce intake of caffeine and alcohol in the evening.

Do you need some extra help falling asleep? Dr. Hotze’s Sleep Formula was created to support a restful night’s sleep by helping you not only fall asleep, but stay asleep, too. Because of its natural ingredients, Sleep Formula is non-habit forming and non-addictive and won’t leave you feeling groggy the next morning.

2. Eat a Healthy Energy-Fueling Breakfast

Start your day off right with a healthy breakfast full of protein and nutrition to give you energy. Don’t go for the donuts and muffins. Besides lacking in nutrition, these simple carbs convert quickly into sugar and will cause blood sugar levels to spike for a little while, and then crash, leaving you feeling lethargic.

If you like coffee first thing in the morning, make it a keto bulletproof coffee with healthy fats to help power up your brain. Try this tasty recipe for bulletproof coffee.

Bulletproof Coffee Recipe

  • 1 12 oz. cup of organic coffee
  • 2 tablespoons of grass-fed, organic unsalted butter
  • 1-2 tablespoons of MCT oil or coconut oil
  • Mix all ingredients in a blender and serve.


If a smoothie is your choice for breakfast, there are limitless recipes with organic fruits and vegetables. Add in our Pure Pea Vanilla Protein Powder and you are ready to go!

Here are a few tasty smoothie recipes to try:

Dr. Hotze’s Green Smoothie

The Original Yeast-Free Smoothie

Dr. Ellsworth’s Super Healthy Green Shake

Red Velvet Smoothie

3. Stay Hydrated Throughout the Day

Dehydration causes fatigue. The less water there is in your system, the less oxygen there is circulating in your bloodstream. Drinking fluids is crucial to staying healthy and maintaining the function of your heart, brain, and muscles. Fluids carry nutrients to your cells, flush bacteria from your bladder, and prevent constipation. (3)

One research study on athletes found that after limiting fluids for 15 hours, 92 percent felt tired, had lapses in memory, and difficulty concentrating. Symptoms of dehydration include thirst, dry mouth, weakness, dizziness, confusion, and lethargy. When dehydrated, the fluid loss causes a drop in blood volume making the heart have to work harder in order to push oxygen and nutrients through the bloodstream to the brain, skin, and muscles.(4)

4. Eat Healthy Snacks

What you put into your body makes a big difference in your energy level. Make sure you take healthy snacks with you to work or have them available to you at home.

Here are some healthy snack ideas:

  • Hard boiled eggs
  • Raw nuts — walnuts, almonds, pecans, macadamia nuts
  • Celery sticks with peanut butter
  • Apple slices with almond butter
  • Fresh veggies with hummus

5. Take Vitamins to Boost Energy

It’s challenging to get all the nutrients you need from the food you eat. In addition to that, common issues like stress, using a lot of energy, and exhausted adrenal glands deplete our body’s stores of essential vitamins, minerals and nutrients that we need to feel our best.

Energy Formula

Dr. Hotze designed Energy Formula not only to fulfill those essential vitamins, minerals and nutrients that we need, but to surpass the recommended daily amount so that you don’t just get enough “to get by,” but so that you get far more nutrients and are able to function at your absolute best and enjoy the life you were designed to live. Energy Formula improves overall energy production at a cellular level.


Dr. Hotze's PowerPak makes taking vitamins easier than ever. Including all of your essential vitamins and minerals in daily, convenient vitamin packets, Dr. Hotze's PowerPak provides you with the most pure and high-quality nutrients that you need to fuel your body, boost your immune system and live a happy, healthy life.

6. Save Time on Meal Prep

Preparing daily breakfast, lunch and dinner for the week can be an overwhelming task. It takes a lot of time, especially when you are trying to prepare healthy meals for the whole family. Fast food isn’t the answer because it lacks the nutrition you need to stay energized and it will only slow you down. Dr. Hotze recommends a yeast-free, keto, gluten-free eating program for optimal health and energy.

You can shop for all your ingredients, prepare several meals on Sunday and freeze them for the week. We have many great recipes in Dr. Hotze’s Optimal Eating Program Cookbook. Then all you have to do is heat them up during the week.

Another option that will give you more time to yourself to rest and recharge on the weekend is to have healthy meals delivered directly to your home. Dr. Hotze created Hotze Healthy Meals just for this reason. It allows you to have organic meals without having to do all the shopping and meal prep. A real time-saver that keeps you healthy!


What you eat makes a difference in how you feel. If you need guidance in deciding what the best nutrition is for your personal needs, our Nutritionists are here to help. If you are struggling with weight loss or desire to improve your gut health, we have a solution. Hotze Vitamins offers Nutritionist Programs to help guide you along your path to health and wellness. Call our Certified Holistic Nutritionists today at 800-579-6545!


1. Sleep Deprivation and Deficiency
2. Why Improving Your Sleep Satisfaction Can Increase Your Energy Level
3. The Importance of Staying Hydrated
4. How Hydration Fights Fatigue