"There are a number of simple lifestyle changes that you can make to improve your short-term and long-term energy levels."
So many people feel more energy-drained and brain-drained than ever. Watch today’s live with Dr. Nancy Lin, PhD and find out why. Plus, learn what simple, but effective lifestyle adjustments we can make to significantly boost energy... and keep that energy up all day long. Learn the secrets to sustained energy without caffeine!
- 3:03: Why are we so tired?
- 4:37: Things that people take to boost energy
- 6:24: Energy statistics
- 8:19: Tips for Keeping Our Energy Up
- 8:38: Drink your Veggies
- 10:05: Veggie Juice Recipe
- 12:04: Eat soluble fiber in the morning
- 17:18: Vitamin B12
- 18:14: Best Food Sources of Vitamin B12
- 19:10: Vitamin D
- 19:25: Good sources of Vitamin D
- 20:51: Reducing your consumption of simple carbohydrates
- 22:32: Recommended Low Glycemic Complex Foods
- 23:24: Improve the quality of your sleep
- 25:29: Tips for Better Sleep
- 28:37: Dehydration
- 33:26: Lower your inflammation
- 35:44: Exercise
- 38:34: Essential Oils for relaxation
- 40:26: Wrap Up
Why are we so tired?
It seems like we’re tired all the time. Surveys show that the most common reasons we experience regular fatigue include:
- Lack of sleep
- Poor diet and dehydration
- Sedentary lifestyle or lack of exercise
- Medical conditions like chronic inflammation
- Our moods are down
These are all key contributors to the energy drain and brain drain that leaves people feeling exhausted.
Things that people take to boost energy
Fortunately there are always ways to get more energy throughout the day. It comes down to making a number of simple but effective and doable lifestyle adjustments that can significantly boost our energy. Some of these ideas provide an almost immediate boost in energy levels.
Studies show that about 80% of people report feeling tired at work. In fact, 43% of people report they sometimes feel too tired to even function at work. The fact that almost half of us are so tired that we can barely function during the day is shocking. Feeling this tired this often is a huge problem. We need to think of how we can make sure that we have the energy we need to do our jobs.
Tips for Ensuring Keeping Our Energy Up
Drink your Veggies
Juicing vegetables is one of the most efficient and effective ways to boost energy. In less than 20 minutes, you can blast every single cell in your body with inflammation fighting vitamins, minerals, electrolytes, antioxidants, and other nutrients to get your energy up. It is natural and wonderful. Remember, since juicing separates the juice from the fiber, it doesn’t need to go through the normal digestive process, making it super easy for your small intensities to absorb the essential energy-producing nutrients and vitamins, especially iron and B vitamins, and deliver them right into your cells.
Veggie Juice Recipe
To make an awesome, energizing green juice get the following ingredients ready:
- Half of a green apple without the seeds
- A handful of organic green spinach
- A handful of kale
- Two large celery stalks
- A little bit of ginger root (a portion about the size of your thumb)
- Half of a lemon
- Chia seeds
Using a juicer, start with the celery, and then add the cucumbers and spinach. Add a handful of kale and parsley. Include the apple, ginger, and lemon together with all the other ingredients. Your energy bomb is ready to serve and in 20 minutes your whole body will be flooded with all of these vital nutrients.
Eat Soluble Fiber in the Morning
Also make sure that you eat some type of soluble fiber in the morning. This slows down the absorption of nutrients and ensures that you have a consistent, balanced source of energy to fill you throughout the day. There are a few ways to do this and one way is to toss a tablespoon of chia seeds into your shake or into your smoothie. Chia seeds are best absorbed ground. You can grind them yourself, or buy them already ground.
The omega-3 fatty acids found inside the chia seeds have been shown to enhance sleep quality, boost brain power, and combat inflammation, all of which allow your body to efficiently process food and produce energy to keep you going. In addition, chia seeds contain high levels of protein and fiber, both of which work to keep your blood sugar stable. This is really important for your energy levels and your energy production. A steady blood sugar level means no afternoon crashes, which means you have a steady supply of energy throughout the afternoon.
Get Enough Vitamin B12
Also known as the energy vitamin, vitamin B12 is one of the most effective vitamins to help boost your energy. It supports energy production and keeps blood cells functioning at a very high level. In fact, low energy is often the most common sign that you might be deficient in vitamin B12. Because it’s a water soluble vitamin, your body cannot store extra amounts of vitamin B12 and it relies on getting the vitamin from foods that you eat or from supplements.
The best sources of vitamin B12 include:
- Seafood like tuna, clamps and mackerel
- Nutritional Yeast
- Seaweed and sea vegetables
Another great source of vitamins and minerals is Smarter Nutrition's revolutionary new food-based multivitamin supplement.
Get Enough Vitamin D
Vitamin D is absolutely essential for boosting energy levels and making your muscles work efficiently as well. Good sources of vitamin D include 20 minutes of walking in sunshine every day, and eating oily fish such as salmon. However, it’s really difficult to get enough vitamins from food sources alone and too much sun is not good either. Additionally, getting enough sun is just not realistic for many people. These are all great reasons to take a good plant-based vitamin D supplement daily. Looking for a plant-based vitamin D is so important is because 99% of vitamin D sources available in supplement form are animal-based. They come from the glands of sheep, which is just gross. You also need a formula with 5000 IUs of Vitamin D3 that includes vitamin K2. The formula that we recommend, which has all of this and more, is called Smarter Vitamin D.
Reducing your consumption of simple carbohydrates
Carbohydrates provide your body with fuel that is broken down to provide the body with energy. However, simple high glycemic carbs like those found in white flour, sugar, pasta, white rice, cookies, candy, soda, and other processed foods are burned really quickly by the body. They give you a super quick boost of short-lived energy which then spikes your blood sugar and then it’s gone before you even know it and your energy level goes crashing down, leaving you feeling sluggish and exhausted.
Replace these simple carbs with complex carbs and carbohydrates that have a low glycemic index. These carbs take longer to break down, so it takes your body longer to use this form of energy, providing a long lasting constant source of energy, keeping your blood sugar levels from spiking and then crashing. The recommended low glycemic foods include non starchy vegetables like kale, spinach, broccoli, and nuts and seeds like chia seeds, hemp seeds, flax seeds, pumpkin seeds, almonds, and walnuts. The list also includes healthy fats such as coconut oil and olive oil, organic greens, and black, red, and brown rice, quinoa, and avocados.
Improve the quality of your sleep
We all know how important sleep is. When you don’t get enough sleep or you don’t get good quality sleep, your energy, health, and your overall quality of life suffers. You begin to feel physically and mentally drained. Then you get irritable, agitated, and aggravated. It is important to ask yourself whether you are getting the recommended seven to eight hours of quality, uninterrupted sleep each night. The easiest and fastest way to improve your energy levels is by improving your sleep habits.
Tips for Better Sleep
- Keep a consistent sleep schedule by going to bed and waking up at the same time each day, even on the weekends. This is going to help regulate your circadian rhythm (or your internal body clock) and ensure that your body is on a consistent sleep schedule. This circadian rhythm is very important. It tells our bodies when to wake, when to sleep, and when to eat. Doing things like pulling all-nighters, going out and staying up late, or traveling to different time zones, tend to throw off our internal circadian rhythm. It makes us more tired and with tiredness comes agitation and poorer quality of life. So we want to make sure that our circadian rhythm is on a very consistent clock.
- Limit your caffeine intake and avoid caffeine after 1 PM. The effects of caffeine can last up to eight to 12 hours.
- Put your smart devices down at least one hour before going to bed. Blue light from these devices inhibits the body’s production of melatonin (the hormone that regulates your sleep cycle) making it more difficult to sleep. It stimulates the optic nerve and tells your body that you are awake and are supposed to be alive and functioning and thinking. If you must be on smart devices at night, try turning them to night mode which turns the screen from blue to an orange color and that will help your brain better understand that it might be going to sleep soon.
- Once you are in bed, practice deep breathing exercises to clear your head. Inhale and exhale through your nose, taking deep, intentional breaths, or sigh a couple of times, taking in lots of air.
One of the first signs of being dehydrated is feeling tired or exhausted. If you are exhausted, your immune system is going to be compromised. Not drinking enough water could be the number one reason you’re lacking energy, experiencing brain fog or just feeling worn down. When you feel a lack of energy, immediately drink two glasses of water. More often than not, you will almost immediately feel better. Your mood starts to pick up, and energy levels improve as well.
So how much fluid do you need to take in every day? There isn’t one absolute answer for everyone because everyone’s needs are different. Our body constitution is different, we live in different climates, we have different jobs... everything is relative. The absolute best way to make sure that you’re drinking enough fluid is to take your body weight, and divide it by half. The resulting number is what you should drink every day, in ounces. You can increase this amount another 15 to 20% if you worked out hard, live in a very hot area, of if you’re pregnant, nursing, or fighting an illness. For example, if you weigh 150 pounds, you’ll drink 75 ounces of water a day, adjusting as necessary for hot weather and intense workouts.
Remember, it doesn’t have to be plain water. You can add fruits, vegetables, or herbs for a tasty infused water. Just take a slice of lemon, orange, watermelon, or cucumber and put it into the water. You can also drink just a little bit of iced herbal tea or coconut water, but not too much because of the natural sugars. Avoid coffees, diuretics, alcohol, sodas, and especially energy drinks and sports drinks, which are loaded with sugars, food coloring, and fructose. These are empty calories with lots of additives, so they're very harmful.
Lower your inflammation and increase your energy level
Remember Dr. Nancy’s daily mantra, or equation of health which is: Less Inflammation In + More Inflammation Out = Healthier you.
We want to make sure that we don’t put things into our bodies or our environments that cause inflammation, and we want to take out anything that is making us inflamed from the inside out.
Lack of energy or feeling constantly tired is often a sign of systemic inflammation in your body. Studies show that people with low energy often have significantly high blood markers of inflammation. Chronic inflammation in the body has also been associated with many other fatigue-related conditions, such as depression, type 2 diabetes, obesity, and metabolic syndrome. So ensure that you are eating an all-natural, organic, anti-inflammatory diet, and using stress reduction techniques, exercise, and supplementation. Use Smarter Curcumin every day to help reduce inflammatory load and help provide defense against free radicals. It’s very fast acting and works inside out.
Exercise is so vital to improving your energy levels. To get energy, you need to produce energy and that comes from the inside out. In fact, research by the University of Georgia found that one single bout of moderate, intensive exercise lasting for at least 20 minutes helps to boost energy.
The research also found that sedentary individuals who completed an exercise program regularly for just 20 minutes per day found that their energy levels improved, compared to those who did not exercise at all. Your energy levels continue to improve as you work up to longer and more intense workout programs. Start with a brisk walk outside, pumping your arms, for 20 minutes and then work your way up to 25 or 30 minutes. Mixing some yoga and pilates, or strength training exercises in also releases endorphins and improves your energy levels. You will not believe how fast your bodies are able to adapt and improve.
Use essential oils
Try using essential oils — specifically lavender and peppermint oil. They smell great and they have many different health benefits that include helping you to relax (lavender) and helping you to recharge (peppermint). Drop a couple of drops in your bath or just spray a little bit on your pillow to help with anxiety, insomnia, depression, or restlessness. Peppermint essential oils help to increase focus and alleviate headaches. Put it on your temples, behind your ears and behind your neck and just breathe five to 10 times, slowly.
As a nation we are stressed, to say the least. We are busy and really tired at regular times, and recent events have increased our stress levels. It seems like more and more people are having difficulty keeping their energy up to the levels required for us to be productive, engaged, and healthy. Stress, poor sleep an unhealthy diet, dehydration, lack of regular exercise, and other health issues like chronic inflammation are all key contributors to poor energy levels that leave us feeling exhausted, and mentally and physically drained throughout the day.
Fortunately, there are a number of simple lifestyle changes that you can make to improve your short-term and long-term energy levels. These include increasing your intake of organic fruits and vegetables, and juicing fresh, raw, organic fruits and vegetables to make an energy bomb. This can be mixed with some chia seeds into a smoothie as well.
Make sure that you’re getting enough vitamin B12 and vitamin D in your diet. Reduce your intake of simple carbohydrates like sugars, white flours, and processed foods, and replace them with low glycemic foods like quinoa, brown rice, nuts and seeds, and of course avocados.
Improve your sleep habits by going to bed and waking up at the same time every day, even on weekends, and put your phone down at least one hour before bed. Put it on night mode as well.
Drink water to stay hydrated. The goal here is to drink half your body weight in ounces every day. Whatever your weight is, divide that by two and that is the number of ounces of water that you should be drinking every single day.
Participate in regular physical activity. Encourage normal inflammation responses to increase your energy levels and also remember to take Smarter Curcumin every day. Use essential oils like lavender and peppermint to relax and to help energize your body.
Life is busy. You need to make sure that you are healthy, that you practice self care, and that you have enough energy to feel great because you deserve it and you need it to be productive.