The fastest “healthy” boost often comes from a combo: daylight, brief movement, and hydration. A few minutes outside, a 10-minute walk, and water can quickly improve alertness. Follow with a small protein+fiber snack for steadier energy. Coffee can help, but late intake harms sleep and can worsen next-day fatigue. Frequent energy dips suggest issues like irregular meals, low protein, poor sleep, or iron/B12 deficiency—addressing the root cause beats repeated stimulants.