I've developed my own magic formula for energy over the years. Historically, I've struggled with very low energy since I was a kid. Not lazy, just tired all the time, so I grew up with a strong aversion to even simple tasks simply because everything felt like a barrier. I am extremely sensitive to sleep; if I don't get a solid 7 hours, then I lag all day, both mentally & physically. I don't have an explanation for this other than if I don't get my sleep, I'm pretty useless & everything is a fight to do.
Food & exercise are also big contributors; my stomach is basically manually-operated, so unless I workout every day & force the food to go through me, I turn into a slug. I always heard about how important digestion was when you get older, but you don't really understand it until you get there, I guess. Personal organization is also very important to me; the Getting Things Done (GTD) system by David Allen has been a huge benefit for helping me overcome inertia & get and stay organized, and not get stressed out, which definitely affects your health. I'm not perfect at any of these things, but when I do get things lined up, life operates pretty smoothly!
1. Sleep: 8 hours of sleep (7 minimum, but when you throw in time to get ready for bed, time to fall asleep, midnight bathroom breaks, etc. I just throw it out as 8 hours) with an early bedtime (8am to 4am). Turns out I AM a morning person, I just need enough sleep. I call 9pm to 12am my "power hours"...for some reason I feel waaaaay better when I'm asleep by 9pm. My sleep window is typically about 20 minutes between 8:20pm to 8:40pm, so if I'm in bed by 8pm or so, I'm usually good to go. Unfortunately my work schedule is all over the place right now so RIP sleep, lol.
2. Food: 7 meals a day. Well, really just 3 smaller meals (breakfast, lunch, dinner) plus three snacks (morning, brunch, afternoon), and dessert. Plus a bunch of water throughout the day. I feel the best when I make my food at home (no preservatives & other crap in my meals), although I do fine with eating out & eating packaged junk food here & there (love my Whoppers, haha).
3. Daily exercise: 45 minutes weekdays (30-minutes cardio + 15-minutes calisthenics) & 30-minutes weekends (cardio only). I do not enjoy exercise; it is a chore for me. I've done a few things to make it more fun (watch Netflix, play VR games on my VR bike, etc.) but meh, it's still just work & not something I truly, personally enjoy. But, the benefits outweigh the
4. Organization: GTD, modified. I'll have to write out my approach someday, but the stock GTD system is something that everyone should have in their lives, imo. It just helps you stay on top of things so you don't get stressed out!