Energy Boosters & Crashers
As a C-level executive in the fast-paced world of technology startups, mother of two energetic children, and the driving force behind several personal projects—including my own business offering wellness retreats—I'm no stranger to the constant demand for high energy levels.
Balancing business meetings, children's activities, book writing, and my relentless commitment to self-development and learning (like reading two books per week, on average) is no small feat. But what's the secret sauce? How do I manage to do it all?
Over the years, I've discovered some surprising factors that were secretly draining my energy—like the seemingly innocent cup of tea, or more insidious culprits like the Epstein-Barr Virus and calcium deficiencies. On the flip side, I've unearthed some game-changing elements that provide a true energy boost—like C8 oil extracted from coconuts, and Coenzyme Q10 (Co-Q10), which are now indispensable parts of my daily routine.
Based on my research and experiments, I have fine-tuned over time my approach to maintaining energy levels that are not only high but also sustainable and genuinely healthy. My plans, both as a businesswoman and as an individual aiming to live life to its fullest, rest on the pillars of optimal health and sustained energy.
I've even made it a mission to understand the intricacies of the body's energy systems, from cellular metabolism to the psychological aspects of fatigue, reading countless research papers and books like those of Dave Asprey.
Seeing me as an example, people often ask me how they can increase their energy in healthy ways. And after sharing lots of tips left and right, I decided to put it all together in this article. So, sit back and delve into this comprehensive guide that demystifies the hidden aspects of fatigue, explores testing options for underlying causes, and provides actionable strategies for boosting your energy sustainably.
Coffee? No, thanks.
Let’s start with looking into the most common habits for boosting energy: reaching for a cup (or more) of coffee or tea, or some sweets.
In our fast-paced world, where productivity and constant motion seem paramount, it's tempting to reach for a quick fix to our energy slumps. Caffeine and sweets have become the go-to solutions.
However, these temporary boosts do more harm than good. They mask the underlying tiredness and eventually lead to energy crashes.
The Caffeine Deception
Caffeine, a common stimulant found in coffee, tea, and energy drinks, provides a momentary feeling of alertness by blocking adenosine, a neurotransmitter that makes you feel tired. The problem is that it's a short-term solution that doesn't address the root cause of your fatigue. Once the caffeine wears off, the adenosine comes back in full force, often making you feel even more tired than before.
Moreover, regular consumption of caffeine can lead to addiction, causing headaches, irritability, and other withdrawal symptoms. It also increases the production of cortisol, the stress hormone, which wears us out even more. And it affects sleep quality, contributing to a vicious cycle of fatigue and reliance on stimulants.
Now I do know that old habits die hard, so for those contemplating switching from coffee, I always recommend keeping the sipping habit alive while substituting the content of the cup, from coffee or tea to herbal infusions. I talk about it extensively in this article.
The Sugar-Coated Deception
Similar to caffeine, sweets, energy drinks, and sugary beverages provide an immediate but temporary boost. The sugar rush spikes blood sugar levels, leading to a brief period of heightened energy. However, what follows is an inevitable crash, leaving you more fatigued and craving more sugar. This rollercoaster effect wreaks havoc on the body's energy regulation and can lead to long-term health issues like obesity and diabetes.
Supplements? Yes, thank you.
Supporting ATP Production
The body's energy currency is adenosine triphosphate (ATP), which is produced in mitochondria, an organelle present in almost every cell that is in charge of energy production. Supporting ATP production is key to sustainable energy.
Some nutrients that can aid in ATP production are:
Coenzyme Q10 (Co-Q10): Co-Q10 is involved in the electron transport chain within mitochondria, where ATP is produced, so it supports mitochondrial health.
Pyrroloquinoline Quinone (PQQ): This micronutrient stimulates the growth of new mitochondria, the energy powerhouses of the cell, further enhancing energy production.
While they can be found in some foods, Co-Q10 and PQQ supplements are widely available in pharmacies and health stores, often in the form of capsules or soft gels.
Adding a dash of oil
C8 is one type of medium-chain triglyceride (MCT) derived from coconut oil that has gained popularity for its unique properties related to energy metabolism and versatility in dietary consumption.
C8 represents an efficient and versatile energy source that can play a vital role in diets focused on wellness and performance. Its quick absorption, rapid conversion to energy, and compatibility with various dishes make it a valuable addition to a balanced nutrition plan.
Here's a detailed look into C8:
What is C8 (Caprylic Acid)?
C8 is one of the fatty acids found in coconut oil and is classified as a medium-chain triglyceride. Unlike long-chain triglycerides (LCTs), MCTs like C8 have a shorter chain length, making them easier to digest and process.
How Does C8 Help with Increasing Energy?
Quick Absorption: Due to its shorter chain length, C8 doesn't require the normal digestive process that LCTs undergo. It's quickly absorbed into the portal vein and sent directly to the liver.
Rapid Conversion to Energy: Once in the liver, C8 is rapidly converted into ketones, which are a fast-acting energy source for the brain and muscles. This process bypasses the usual slow and complex fat metabolism. The quick conversion of C8 into ketones provides an almost immediate energy boost, making it popular among athletes and those needing sustained energy levels.
Supports Ketosis: For those on a ketogenic diet, C8 can enhance the production of ketones, helping the body to stay in a fat-burning mode.
Bottles of C8 oil can be found in many health stores, and the oil is flavorless and odorless, making it easy to add to a variety of foods and drinks. For example, it can be blended into warm drinks or drizzled on salads and other foods.
Fixing Deficiencies That Lead to Fatigue
Besides things to add, you might also want to look into essential things that are missing.
Calcium
Calcium is vital for various cellular functions, including muscle contractions and nerve transmissions. A deficiency in calcium can lead to muscle weakness and fatigue. Since calcium also plays a role in maintaining a regular heartbeat, a lack can affect overall energy and stamina.
I wrote about it extensively here, covering good food sources of calcium, good supplements, and how to test for calcium deficiency.
Vitamin D
Vitamin D is essential for calcium absorption, so a deficiency in Vitamin D can indirectly lead to fatigue through its effect on calcium levels. Additionally, there's evidence to suggest that Vitamin D may have a direct influence on energy levels through its role in immune function and mood regulation.
You can test for Vitamin D levels through a regular blood test at any clinic. And if you do have a deficiency, you could catch some sun (ideally in the early mornings), and take cod liver capsules.
Magnesium
Magnesium acts as a cofactor for over 300 enzymes. A deficiency may slow down enzymatic reactions, including those involved in energy production. Magnesium also helps stabilize ATP, the energy currency of the cell. Without adequate magnesium, ATP production and utilization can be hampered, leading to fatigue.
There are plenty of magnesium supplements on the market, but it’s not very known that we need different types of magnesium. My personal favorite is this magnesium supplement.
B Vitamins
B vitamins are key cofactors in metabolic pathways that convert nutrients into usable energy. A deficiency can slow down these pathways, reducing the energy available to cells.
B Vitamins are present in many foods and can be found in lots of shapes and forms in many health stores and pharmacies, and there are many fortified foods containing them too. However, people still experience deficits due to poor absorption. So it’s wise to test for this through a regular blood check at any clinic.
Creatine
Creatine is an amino acid, a building block of proteins, which helps regenerate ATP during high-intensity activities. A lack of creatine can cause a rapid depletion of ATP, leading to fatigue during strenuous exercise.
That is the reason why you might have noticed it in workout powders.
Meditation?! What does it have to do with it?
Stress, especially chronic stress, can be a contributing factor to fatigue.
While it doesn't replace sleep, meditation can provide a deep form of mental and physical relaxation that rejuvenates the mind and body.
Here's how:
Resting the Mind: Meditation often involves focusing on the breath or a particular object, allowing the mind to settle into a state of calm awareness. This mental rest can be rejuvenating, as it provides a break from the constant stream of thoughts and stressors that often occupy our minds.
Activating the Parasympathetic Nervous System: Through deep and mindful breathing, meditation activates the parasympathetic nervous system, known as the "rest and digest" system. This can reduce stress hormones and promote relaxation, providing an energy boost.
Enhancing Mindfulness and Awareness: Regular meditation cultivates mindfulness, which helps individuals become more attuned to their bodies. Recognizing when you're truly tired versus when you might be mentally fatigued or stressed can lead to better energy management throughout the day.
Improving Sleep Quality: Though not a replacement for sleep, meditation can enhance sleep quality by reducing anxiety and promoting relaxation. Better sleep, in turn, translates into more energy during waking hours.
Increasing Oxygen Utilization: The deep and rhythmic breathing often associated with meditation can improve oxygen utilization, enhancing energy production at the cellular level.
If you are new to meditation and don’t know where to start, or if you want to dismiss it as it hasn’t really worked for you so far (I get it, I’ve been there myself), I suggest you take a look at this article I wrote previously, called Intro to Meditation.
follow the sun - Wait, what?!
There is this other thing, incredibly basic yet powerful for keeping good energy levels: be in tune with the sun.
The body's internal clock governs various physiological processes, including digestion. It's synced with the natural day-night cycle, and disruption can affect energy metabolism.
The digestive system slows down at night, and late eating may lead to poor digestion and disrupted sleep, reducing energy levels. Eating more during the day, especially in the morning, when digestion is most active aligns with the body's energy needs.
Additionally, eating at consistent times and aligning with the body's natural rhythms can support digestion and energy efficiency.
Would you like some fruit for dessert? No, thanks.
I never quite understood why we built a culture of having fruits for dessert. For anyone studying digestion, that makes no sense.
Fruits digest very fast, usually in 30 min, and are best to have alone or before meals. And they really don’t digest well when combined with other macros. Eating them after a meal, especially a heavy one, can cause them to remain in the stomach longer, leading to fermentation and digestive discomfort.
In fact, proteins, fats, and carbohydrates digest at different rates and require different enzymes. Certain combinations may slow down digestion and lead to discomfort.
For example, protein requires acidic environments for digestion, while starches require alkaline conditions. Mixing them may cause inefficiency in digestion, aka less energy for you for the things you love.
Focusing on simpler combinations can ease digestion, allowing the body to process food more efficiently, and preserving energy.
Still no improvement?
If you’ve tried these things, and maybe others too, and you still see no improvement in your energy levels, it’s time to do some detective work and go deeper, as you might have certain health conditions.
How to Distinguish Physical Tiredness from Other Conditions
Physical Tiredness: Generally related to overexertion, lack of sleep, or nutritional deficiencies. The symptoms often resolve with proper rest, nutrition, and hydration.
Emotional or Mental Fatigue: Often linked to stress, anxiety, or depression. Symptoms might include persistent feelings of sadness, hopelessness, or overwhelming stress that sleep doesn't alleviate. Speaking with a mental health professional can be essential. Meditation can also do wonders.
Chronic Fatigue Syndrome (CFS): Persistent and unexplained fatigue lasting more than six months could be a sign of CFS. It's not relieved by rest and may be accompanied by other symptoms like joint pain or headaches. Diagnosis and treatment by healthcare professionals are crucial.
Medical Conditions: Certain illnesses like anemia, thyroid disorders, or heart disease can manifest as tiredness. Persistent fatigue that doesn't improve with rest or lifestyle changes should be evaluated by a healthcare provider.
Checking for Hidden Causes of Chronic Fatigue
Epstein-Barr Virus (EBV)
What it is: EBV is a member of the herpes virus family and one of the most common viruses affecting humans. It's best known for causing infectious mononucleosis (mono).
How it Leads to Tiredness: EBV can lead to chronic fatigue, especially if the initial infection leads to a persistent activated immune response.
Testing: Specific blood tests can detect an acute or past infection with EBV.
Management: Adequate rest, hydration, and in some cases, antiviral medications can help. Support from a healthcare provider may be necessary for chronic cases.
Thyroid Disorders
What it is: The thyroid gland controls metabolism.
How it Leads to Tiredness: Both hyperthyroidism (overactive) and hypothyroidism (underactive) can lead to fatigue.
Testing: A Thyroid Stimulating Hormone (TSH) test is typically performed, along with Free T3 and Free T4 tests, to assess thyroid function.
Management: Treatment varies depending on whether the thyroid is overactive or underactive, but medication to regulate thyroid hormone levels is commonly prescribed.
Anemia
What it is: A deficiency in red blood cells, often caused by a lack of iron, vitamin B12, or other factors, can lead to fatigue.
How it Leads to Tiredness: Iron is used in the blood to transport oxygen to the cells, and if there is an iron deficiency then the cells get less of the much-needed oxygen.
Testing: A Complete Blood Count (CBC) and iron studies can detect various forms of anemia.
Management: Treatment typically involves addressing the underlying deficiency through diet or supplementation. I especially recommend supplementing with iron from herbs, like curry leaf extract capsules like this one, rather than in the form of chemical compounds.
Candida Overgrowth
What it is: Candida is a type of yeast naturally found in the body, primarily in the gut, mouth, and vagina. An overgrowth of this yeast can lead to various health issues, commonly referred to as Candida overgrowth syndrome.
How it Leads to Tiredness: Candida overgrowth can impact gut health, leading to poor nutrient absorption and gut inflammation. This imbalance can disrupt your body's natural energy production processes. Additionally, Candida releases toxins like acetaldehyde into the bloodstream, which can further contribute to feelings of fatigue.
Testing: Multiple options can be considered here. One is doing a blood Test: This involves checking for levels of IgG, IgA, and IgM Candida antibodies in your blood. High levels may indicate an overgrowth. Additionally, you can consider a skin or vaginal swab to test for candida. You can also try a Urine Test: The D-arabinitol test measures for a waste product of Candida yeast overgrowth, providing information on whether Candida is flourishing in the upper gut or small intestines.
Management: Treatment involves antifungal medication, dietary changes to starve the yeast (reducing sugars and refined carbs), and probiotics to restore healthy gut flora. I've found that supplementing with high-quality probiotics and adopting an anti-Candida diet can be effective ways to manage symptoms.
The energy currency
The search for sustained, healthy energy is more than just a quest for daily comfort; it's a pursuit that defines the quality of our lives, our productivity, and our capacity for joy. As someone who's navigated the labyrinth of fatigue and vitality while juggling a high-stress job, raising a family, and nurturing personal projects, I can confidently say that the journey toward understanding your body's energy systems is both illuminating and empowering.
Whether you're battling the insidious effects of the Epstein-Barr Virus, Candida overgrowth, or calcium deficiency, or you're simply looking to supercharge your day with elements like C8 oil or Co-Q10, the key is to treat your body with the respect and understanding it deserves. Sustainable energy isn't about quick fixes or synthetic boosts; it's about a holistic approach to wellness that honors both the complexity and the simplicity of our biological systems.
If you're keen on taking a deep dive into this realm of self-discovery and wellness, I'd be delighted to welcome you to one of my wellness retreats. Here, you can immerse yourself in transformative experiences—ranging from meditation sessions that truly rest your mind, to curated supplements, detox programs, and a wealth of knowledge on holistic health. Think of it as a reset button for your energy levels, offering you the tools and understanding to thrive in a demanding world.
Remember, maintaining high energy levels is not a sprint; it's a lifelong marathon. With the right knowledge and tools at your disposal, you can set yourself up for years of vitality and accomplishments, both in your career and in the ever-important arena of personal well-being.
