The calendar turned over to a new year, which means…this is the year to get your energy back! Of course everyone slows down a little bit as they get older, that’s normal. What isn’t normal is waking up with brain fog and feeling like you need to sleep another 10 hours just to function, but instead you reach for an extra large coffee just to get through the morning. There are so many things within our power and personal responsibility that can make huge impacts on our health and vitality.
3 ways to get your energy back
- Start your day with 30 grams of protein and drink your coffee AFTER you have food in your stomach.
Here’s the deal, when you drink coffee on an empty stomach you immediately spike your blood sugar and put your body into a stress response. And, let’s be honest, nobody needs more stress in the morning when you’re trying to get to work or get your kids out the door for school. That stress response and blood sugar spike may feel good in the moment because it gives you a short zip of energy from the sugar and adrenaline, but this is a recipe for blood sugar crashes and energy crashes by mid-morning. Once you’re on this blood sugar rollercoaster it can be hard to get off and what you’re left with is hits of caffeine and sugar throughout the day just to keep you going. When your blood sugar spikes and dips all day it can result in weight gain, inflammation, damaged arteries, obesity, diabetes and liver issues. It also promotes mood swings, sugar cravings, binge eating and brain fog. So, the best way to get off this rollercoaster is to eat 30 grams of protein for breakfast in the morning to stabilize your blood sugar, balance your hormones and promote sustained energy, balanced moods and brain clarity.
Ways to get 30 grams of protein at breakfast?
- Full fat yogurt topped with nuts & seeds + collagen peptides & full fat milk in your coffee
- Collagen peptides in your black coffee + 3 hardboiled eggs
- Banana Smoothie with collagen peptides, almond butter, full fat yogurt & a banana
- 1 Cup of bone broth & 2 scrambled eggs
- Smoked salmon on top of avocado + collagen peptides in black coffee
- Count nutrients NOT calories
Calorie restriction can be really hard on the body. When you don’t eat the body can go into a state of fight or flight, which raises stress hormones and can ultimately lead to weight gain. Also, not all calories are created equal. For example, the 200 calories in a filet of salmon or a cup of broccoli may empirically be the same as the 200 calories in a can of soda. But, the nutrients in salmon and broccoli far exceeds what is in a can of soda. I know that seems obvious, but it needs to be said that nutrient density is what matters to the health of your body and mind. Nutrients and your personal nutrient status is what impacts your sleep, hormones, weight, brain health, moods, libido, energy and overall vitality. So, when you look at food, see nutrients instead of calories and use that for how you make personal food choices throughout the day.
Nutrients in foods & what they do for you
- Avocados, nuts, seeds & healthy fats: the omega 3 fatty acids in these foods support hormone production, cardiovascular health, brain development, weight loss and are cancer preventative.
- Eggs: this powerful food contains choline, which reduces the risk of fatty liver disease & may address neurological issues like depression and memory loss. Eggs also contain collagen, which builds strength in joints and tissues. The lutein in eggs can help protect the eyes against macular degeneration and glaucoma. And, research shows that the cholesterol in eggs can be part of a heart healthy diet.*
- Drink more mineral rich water.
Sometimes fatigue or lack of energy is really just masquerading as dehydration. We need water to help our body turn food into energy we can use, to provide cushion for our bones, to lubricate our joints and to move things through our digestive system.. When a person is chronically dehydrated they are more likely to experience headaches, lethargy, high blood pressures, inflammation, joint pain, constipation and overall inflammation. In addition, tap water can contain contaminants like arsenic, lead and nitrates so many people filter their water (as you should).** But, it’s important to know what your filter takes out of your drinking water because some filters take out all minerals. And the body needs minerals for healthy teeth, bone formation, nerve function, immune function, metabolism and so much more.*** Therefore, it’s important to replace or add minerals to your water.
How to stay hydrated
- Drink approximately 40-50% of your weight in water per day. So if you weigh 180 pounds then try to drink 70-90 ounces of water or hydrating beverages per day, i.e. not alcohol, caffeine or sugary beverages.
- Add minerals and electrolytes to your water, which help the body stay hydrated. Every notice how you feel more quenched after drinking an electrolyte drink than plain water? It’s because it’s full of minerals that support the absorption of fluid. Not all mineral or electrolytes are created equal so look for ingredient labels that list real minerals. My favorite is Pique Life electrolytes or adding plain Celtic sea salt to my cup.
- Eat more fruits and vegetables, which are hydrating and full of nutrients. Some of the most hydrating foods are: watermelon, cucumber, tomatoes, zucchini, citrus fruit, celery, pineapple and grapes.
Revive & thrive!
Want more energy this year? Then try adding these simple changes to your daily life and notice how your body starts to thrive. When you eat more protein, count nutrients and stay hydrated with mineral rich water your body has the building blocks to work towards thriving every single day.
References:
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586539/
**https://www.cdc.gov/healthywater/drinking/contamination.html
