Tired all the time (TATT)
Did you know that lack of energy is the most common complaint people make to their doctors? The overall feeling of exhaustion, mental haze, and just being tired is reported by 97% of people with 10% of people who visit their doctor complaining of unexplained tiredness.
What you put into your body every single day influences how you feel. It really is impossible to talk about health unless we talk about food. Food is health. Food is power. Food is fuel. And to truly improve your health and energy levels you need to improve your food choices. It can be overwhelming when making some of the initial changes in your diet. So, I recommend focusing on 3 key macronutrient groups each time you eat: protein, fiber and healthy fat. Making it extra easy, many of the foods in the protein and fat categories also contain fiber.
We often associate protein with its power to build lean muscles. And yes, it is important for that, but the benefits may be much greater than you imagined. Protein is important for:
- Boosting metabolism
- Balancing blood sugar
- Nourishing adrenal glands
- Supporting the immune system
- Increasing energy
There are many sources of protein including:
- Eggs (choose free-range and organic)
- Nut butters and nut milks
- Dairy (full-fat is best, including Greek yogurt, cottage cheese, and goat cheese)
- Legumes and beans (lentils, chick- and green peas, black beans, kidney- and pinto beans)
- Ancient grains (such as quinoa, amaranth, spelt and teff)
- Protein powders (either whey protein isolate or vegan based)
Good fats are essential nutrients that our body can’t make but definitely need. Did you know that our entire cell structure is made from good fats? It’s true! These fats nourish joints, muscles, hair, skin, nails, the gut, the brain, the nervous system, the retina of the eye and more.
Each time you eat, choose from the following good fats:
- Coconut oil
- Fatty, cold-water fish (the best sources include wild Alaskan salmon, mackerel, sardines, herring, black cod)
- Green leafy vegetables
- Nuts (cashews, walnuts and almonds)
- Seeds (flax, chia, hemp)
In addition, I recommend supplementing with 1,500 mg of EPA and DHA each day. These are the two most important omega-3s for health.
Top energy foods
After you understand macronutrient consumption, ensuring that each time you eat (5 x per day), you are consuming a balance of protein, fibre and healthy fats, it’s time to consider adding some of the top energy forming foods into your diet. These not only provide the macronutrients I discussed, but also provide additional minerals such as magnesium and potassium, B vitamins (the most energizing vitamin), enzymes (such as bromelain).
- Green leafy veggies
- Sweet potatoes
- Ancient grains
- Super food powders (Matcha, acai, turmeric, ginger)
Want to further boost your energy levels? Consider adding 50 mg of an active B vitamin complex to your morning regime.