How To Increase Stamina, Mental Energy, And Endurance

Always tired? Lack the motivation to do anything? Loss of endurance affecting your relationships?

Low stamina can affect everything from your appearance to your work performance… but only if you let it.

Imagine having the mental energy to handle work with vigor and the endurance to achieve your physical peak, all with plenty to spare for when you get home.

Increasing your stamina isn’t magic. It’s science. There are foods, exercises, and supplements that have scientifically shown to increase stamina A LOT faster than you think. Are you ready to change your life?

What Is Stamina and Why We All Need More Of It

how to increase stamina and endurance

Stamina is your ability to sustain prolonged mental or physical activity. When you think stamina, you most likely associate it with running, but it’s so much more than that.

The charm that lets you close a big sale, the strength that helps you smash plateaus and set personal records, the power you need behind the scenes to keep your relationship happy and healthy (hey, kids are reading this stuff)—that’s all stamina.

Increasing mental and physical stamina NATURALLY will give you long-lasting energy throughout the day, more drive to become who you really want to be, and more power to mold the body you’ve always dreamed of.

And it’s really not that hard….

Let’s get to it!

How to Increase Stamina Naturally

Follow these tips and you’ll soon notice more muscle, more endurance, and more mental energy than you’ve had in years. It worked for us. It can work for you.

#1 - Eat Right (And The Right Way)

When you eat, your body breaks down whatever toothsome food you’ve offered to your mouth and sends carefully calculated amounts of nutrients to every cell in your body. These nutrients determine the strength of your muscles, how fast your brain works, and how far you can run.

That means building stamina naturally starts with your diet. And it’s not just what you eat—it’s HOW you eat it.

Let’s start with the basics.

Eat a Balanced Diet - Low Fat, High Protein, Moderate Carbs

best diet for endurance

A healthy, balanced diet is the best tool for increasing energy. Within a few weeks of balancing meals and eating at regular intervals (we’ll cover this more in a minute), you’ll feel happier, healthier, and more energetic.

Aim for high protein, low fat, and moderate carbs at first and change it up when your goals get more specific.

  • Rely on starchy carbs for energy: Starchy carbs are the best source of natural energy. Potatoes, whole grain bread, pasta, and steamed rice are the healthiest options. These foods will give you plenty of energy to sustain your body and mind WITHOUT the drawbacks that high-carb intake brings (that belly). Starchy carbs should be 1/3rd of your diet [1].

  • Eat at least 5 servings of fruit and veggies per day
  • Drink 6-8 glasses of water per day at minimum
  • Snack on foods like nuts, fruit, and lean protein
  • Eat about 5 times per day at regular intervals
  • Tip: Going for a hike or run? Carry some high-power NATURAL nut mixes with you. Nuts, raisins, and other high-energy foods will help you POWER through your workout… and they taste awesome.

    Get Off Your ASS And Exercise

    Let's flash back a few years to look at our ancestors.

    Who was more likely to survive, procreate, and eventually build this little civilization thing we have going here: a slovenly, overweight primate laying in the trees and eating coconuts or a strong, fit ape capable of killing rivals, outrunning predators, and hunting food for his family?

    We think you get the point.

    Exercise doesn’t just make you look great at the beach.


  • Enhances mood and happiness [2]
  • Supports healthy bones and muscles [3]
  • Enhances energy and fights fatigue [4]
  • Not only that, it makes you feel great.

    Tip: Choose Something You Enjoy

    If you can’t bear running on a treadmill, don’t. Play sports, go biking, go hiking, take up yoga (much more on that next). If you do something you enjoy, you won’t feel like you’re exercising.

    Did you know?: Exercise helps more than just at the gym and in the bedroom. In a study of employees with work-related fatigue, employees put on a 6-week exercise program showed lower levels of exhaustion and fatigue and experienced better sleep, work ability, and cognitive function [5].

    Trying to get a promotion? Get a gym membership first.

    OK, you’re halfway to unleashing your inner beast. Next, it’s time to curl up and look like a lotus flower… seriously.

    Do Yoga

    yoga and stamina

    The benefits of yoga aren’t just touted by annoying life coaches on Instagram, they are proven by science.

    Yoga soothes the body and mind while increasing strength, flexibility, and the ability to meet other singles your age (did we say that?).

    Check out these insane scientific results. Yoga has a major effect on:

  • Stress and Anxiety: In a study of 24 emotionally distressed women, those who participated in a yoga program exhibited significantly reduced stress and anxiety [6].
  • Endurance: 27 medical professionals reported improved endurance and reduced fatigue, while also improving their quality of life after 6 weeks of yoga classes [7].
  • Inflammation: 12 weeks of yoga reduced inflammation markers in breast cancer survivors [8].
  • Get Adequate Sleep

    Lack of sleep makes you feel tired, irritable, and confused. Worse, it reduces sex drive and could result in long-term psychological issues [9].

    The National Sleep Foundation recommends 7-9 hours of sleep for adults [10]. However, everyone’s needs are different. Aside from contributing to obesity, psychological issues, and the end of your life, sleep zaps you of energy.

    How To Sleep for More Stamina

    sleep quality affects endurance

    Avoid overstimulation before bed

    Games, bright lights, playing on your phone—they all contribute to poor sleep. The effects of bright screens on sleep has been well studied [11]. The light throws off your circadian rhythm, tricking your dumb brain into thinking it’s daytime.

    Blue light is the #1 culprit.

    Try to find an app that reduces blue light on your phone/computer if you absolutely have to get your dopamine fix before bed.

    Avoid Caffeine Late in the Day

    Having a sweet cup of black gold even 6 hours before bed contributes to a significant reduction in sleep quality [12]. It’s because caffeine stays in your blood for up to 8 hours.

    Skip the Starbucks on the ride home.

    Avoid Alcohol Before Bed

    We don’t need to get into the science of it here, but alcohol before bed causes a number of issues including worsening the symptoms of sleep apnea.

    You might think that downing a few shots of Jack helps you fall asleep (it might), but it will also decrease your sleep quality.


    Back to working out again! Coming home exhausted from the gym does more than send your pets running in horror from the stench. It helps you fall asleep.

    In one study on older adults, exercise (but not directly before bed) cut the time it took to fall asleep by nearly 50% and resulted in 40 extra minutes of sleep [13].

    Take Supplements To Boost Stamina

    best stamina supplements

    There’s no better way to boost stamina than by following the guidelines above. But personally, we found it difficult to eat right, exercise, sleep, and avoid activities that hurt our stamina (hanging out late or overeating!).

    That’s when we discovered that there are supplements that have scientifically shown to help give you a huge stamina boost. And, unlike quick-fix boosters, these supplements optimize the natural endurance and power systems of your body to give you more power, endurance, and cognition than you could ever get without them.

    In just a few weeks we noticed major benefits at the gym, at work, and at home. It was really incredible.

    The stamina-boosting powerhouses are:

    • Beta-Alanine: The most proven workout enhancer, it helps you build lean muscle [14] and run farther, and it keeps your legs fresh when you’re used to them giving out.
    • B-Hydroxy-B-Methylbutyrate (HMB): This supplement has a major effect on physique and workouts. We noticed better workouts and a more defined body after a few weeks of exercise. HMB-CA has shown to help fight muscle breakdown while improving power output and anaerobic capacity [15].
      • Taurine: An antioxidant powerhouse. This will help keep your body firing on all cylinders and fight the oxidation caused by strenuous workouts.
      • L-Carnitine: Dig deep and get that extra oomph you need to break through plateaus. L-carnitine aids recovery [16] and improves energy production during cardio [17].
      • Cordyceps: this brain-boosting “adaptogen” enhances energy and boosts workout capacity.
      • Siberian Ginseng: Siberian ginseng is the ultimate adaptogen. When you’re about to hit that wall, it kicks it down.

      And we’ve put them all into one all-natural endurance supplement.

      Endurance Mode™ - The Best Endurance Supplement To Boost Stamina

      Endurance Mode™ is the first all-natural supplement of its kind—better performance, better endurance, and more energy all in one capsule. And unlike other supplements, we don’t mask low-quality ingredients with caffeine or fillers.

      You get all the benefits WITHOUT the side effects of fillers or synthetics.

      Take Endurance Mode™ and you’ll:

    • Run farther and longer
    • Break through plateaus
    • Optimize every workout
    • Have day-long jitter-free energy
    • Recover faster and hit the gym sooner
    • Click here to read more about Endurance Mode™ now.



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