Men's Journal

Nutritionist Mary Ellen Bingham’s tips for staying alert all day — without caffeine, taurine, or quercetin.

Start at Breakfast
Eat the wrong thing, like sugary cereals, and your insulin spikes, then crashes, causing lethargy. A 10-ounce bowl of oatmeal with walnuts gives the right amount of carbs to get you going.

Snack Intelligently
A few hours after breakfast, you’ll start to feel hungry again. Reach for whole-wheat crackers with natural peanut butter. These foods contain nutrients that metabolize slower and maintain blood-sugar levels.

Take a Speed Walk
Japanese scientists have discovered that taking a three-minute speed walk every half hour may increase oxygen flow to the brain, helping keep you more alert.

Hydrate Often
The body often mistakes thirst for hunger. Forgo more snacks and keep a glass or reusable bottle of water handy. Drink an ounce of water for every two pounds of body weight a day.

Eat a Smart Lunch
A heavy lunch makes you tired. Instead, eat grilled chicken (lean protein) and avocado (healthy fat) on whole wheat (fiber to keep you fuller longer and carry you through the afternoon).