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Only one in seven Americans wake up feeling fresh each day
45% of Americans who sleep seven to eight hours per night report feeling exhausted at least three times per week
Only 20% of Americans who sleep well report feeling alert and refreshed all the time
Another survey found that 60% of Americans feel more tired over the last 12 months than ever before, especially with the huge socioeconomic shift that has so many people now working from home.
[1,2]
But what if I told you that there are natural, simple, and effective ways to boost your energy and feel brighter, more youthful, and more energetic?
Well, it’s true – and today, I’m going to give you five science-backed tips that can naturally boost your energy.
Tip #1: Exercise
If you feel groggy or tired, exercise might be the last thing on your mind – but the importance of at least a minimum amount of exercise cannot be overstated.
One study done in 2008 focused on a group of young adults who maintain a sedentary lifestyle. During the study, each individual did regular low-intensity or moderate exercise – and one-for-one, they experienced increased levels of energy.
Another study published in the Journal of Psychotherapy and Psychosomatics focused on a group of people who complained of persistent fatigue. The members of the trial were split into three groups:
Low-intensity aerobic exercise for 20 minutes, three days per week
Moderate-intensity aerobic exercise for 20 minutes, three days per week
Control group (no exercise)
The results were stunning – both exercise groups reported a reduction in feelings of fatigue of between 49 and 65 percent!
While it may seem counterintuitive, the act of exercising and moving your body stimulates the central nervous system and prompts your body to feel more energetic and alive. It also stimulates your cells to burn more energy and circulate oxygen throughout your body.
Many studies have reported similar findings, including studies on healthy adults, cancer patients, and those with diabetes and heart disease. They all benefited from increased energy and vitality from a little bit of regular exercise.
[3,4,5]
Tip #2: Stay Hydrated & Maintain Proper Electrolyte Levels
It is a common fact that the human body can survive for weeks without food, but only days without water.
The logic behind this is obvious: Food is broken down into respective nutrients and used as fuel, but the body can also use any fat and protein stored in your body as a backup energy source. Water, on the other hand, is used quickly, and is a critical element in the day-to-day function of your cells and blood.
This alone tells us how important staying hydrated is – and how quickly the side effects of dehydration can set in. One of the most common side effects of dehydration is fatigue and an overall lack of energy.
You might think that it would be difficult to become dehydrated when working at home and being relatively inactive, but this is far from the truth. You can begin to feel the effects of dehydration with as little as 1 to 2% total body dehydration – which can occur in a single day without enough water.
The other factor that goes hand-in-hand with hydration is electrolytes.
Electrolytes are critical minerals your body uses for hundreds of bioactive processes – including the use of water. In particular, sodium is used by your cells to maintain the electric potential that allows water to flow in and out of cells.
Without a healthy electrolyte balance, the water you drink cannot be used properly by your body, and you may still suffer from dehydration despite drinking plenty of water. Many electrolytes are also directly involved in the function of your nervous system, and deficiencies can directly influence feelings of fatigue and low energy levels.
[6,7,8]
The solution?
Drink enough water and ensure your body has sufficient electrolytes.
The U.S. National Academies of Sciences, Engineering, and Medicine recommend the following volumes of daily water intake:
Men: 15.5 cups
Women: 11.5 cups
These numbers can vary greatly based on the individual and his or her activity level, but are a good baseline.
You get electrolytes from the food you eat and mineral-rich water, but you can also supplement them with products like BodyHealth PerfectAmino Electrolytes to ensure you maintain healthy levels of electrolytes and optimize your system to produce energy.
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Tip #3: Cut Processed Carbs
If you suffer from an afternoon “crash” or fluctuating energy levels, you likely want to address your diet as a priority.
While I’m not going to get into the many harmful effects of sugar and processed carbs in this article, these foods have a significant impact on your energy levels.
Processed carbohydrates, sugars, and other foods that have a high glycemic index cause a rapid rise in blood sugar and insulin (with some energy) that is followed by a crash. They do not provide slow-burning, clean energy that gives your body what it needs for optimal function.
On the other hand, healthy fats like MCT oils and fiber-rich, unprocessed carbohydrates can provide long-burning, consistent and clean energy.
If you feel like you need a snack, stay away from chips, breads, and sweets – instead, choose another option such as:
Nuts
A smoothie high in natural vegetables, fruits, and protein
Hard-boiled eggs
Plain yogurt
You can also enjoy the BodyHealth Bar – a snack designed exclusively to provide the nutrients your body needs to produce clean-burning energy.
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Tip #4: Boost Nitric Oxide Levels
Nitric oxide is a molecule produced by your body, and it is a critical factor in healthy blood flow. It is one of the key elements that allows your blood vessels to dilate (expand) and allow blood to flow.
When your body is lacking the nutrition it needs to produce nitric oxide, the blood, nutrients, and oxygen are unable to travel throughout your body efficiently – resulting in fatigue, exhaustion, and a host of health problems.
Thankfully, this is easily resolved with proper nutrition and by supplying your body with the nitrates it needs. Some of the foods that are best known to support healthy nitric oxide production include:
Beet root
Celery
Lettuce
Spinach
Arugula
You can also get the best of all these and more with a daily dose of Perfect Reds, a supplement designed from the ground-up to support nitric oxide production and give your body what it needs to optimize function.
Exercise (as mentioned earlier) has also been shown to increase your body’s natural production of nitric oxide – yet another reason to get up and move!
[11,12]
Tip #5: Support Your Gut
Gut function and digestion also have a significant impact on fatigue and energy levels. When your digestive system struggles (or fails) to break down the food you eat, your body experiences a lack of nutrition and a host of health issues that can drastically reduce your energy level.
Furthermore, gut dysfunction can be a root cause of chronic inflammation, a primary factor of chronic fatigue.
While I could speak volumes on the topic of healthy digestion, here are some quick tips that can help improve your digestive function and boost energy levels:
Avoid any foods that you know are toxic or harmful to your digestive system. This is unique for each person, as food intolerances vary widely.
Stay away from highly processed foods and carbohydrates.
Eat a diet rich in fruits, vegetables, and legumes, as these foods all contain nutrients that support a healthy digestive system.
Support your gut biome with fermented foods, such as yogurt, kimchi, or kombucha, as they are rich in good bacteria.
Take a digestive supplement such as BodyHealth’s Full Spectrum Digestive Support. It contains digestive enzymes and other nutrients geared to optimize the digestive process. For a two-pronged strategy to achieve total digestive health, you can also add BodyHealth’s Perfect Immune Defense Probiotic, which helps stabilize your gut microbiome and provides probiotics to keep everything operating as nature intended.
Summary
Boosting your energy levels, for most, is not rocket science. Eat right, stay hydrated, exercise, and give your body what it needs to produce energy and support a healthy blood flow.
*This website, including products, articles, and educational content are not intended to diagnose, cure, or prevent any disease. The statements on this website have not been evaluated by the food and drug administration. This website does not provide medical advice. The information contained in this website is for general information purposes only.
Dr. David Minkoff
Dr. David Minkoff graduated from the University of Wisconsin Medical School in 1974 and was elected to the “Phi Beta Kappa” of medical schools, the prestigious Alpha Omega Alpha Honors Medical Fraternity for very high academic achievement. He then completed both a Pediatric Residency and Fellowship in Infectious Disease at the University of California at San Diego.
He worked at the University of California and Children’s Hospitals in San Diego as an attending physician in infectious disease while conducting original research on Ribaviron, a broad spectrum anti-viral agent to fight disease. He also co-directed a neo-natal intensive care unit and worked in emergency medicine.
In 1992, Dr Minkoff’s wife Sue, a Registered Nurse, became interested in nutrition and health and began to go to lectures from some of the experts in the field. At the time, Dr Minkoff was pretty fixed in his view of traditional medicine and it took a lot of convincing to get him to come to one of these lectures. After hearing Dr Jeffrey Bland speak, Dr Minkoff had a eureka moment and began pursuing the alternative field with a vengeance. Based on this new knowledge Dr Minkoff and his wife set up a small clinic in 1997 to help some friends with their medical problems. What began as an experiment blossomed into Lifeworks Wellness Center, one of the most successful clinics for complementary medicine in the United States. In the process, he gained expertise in Biological medicine, integrative oncology, heavy metal detoxification, anti-aging medicine, hormone replacement therapy, functional medicine, energy medicine, neural and prolotherapy, homeopathy and optimum nutrition. He studied under the masters in each of these disciplines until he became an expert in his own right. Dr Minkoff is one of the most in demand speakers in the field and wrote an Amazon best selling book called The Search For The Perfect Protein.
The demand for the products and protocols he discovered became a catalyst for founding BodyHealth.Com, a nutrition company that now manufactures and distributes cutting-edge nutritional solutions for the many health problems of today. Dr. Minkoff writes two free online newsletters, “The Optimum Health Report” and ”The BodyHealth Fitness Newsletter”, to help others learn about optimum health and fitness.
Dr. Minkoff is an avid athlete himself and has completed 44 Ironman Triathlons. To keep his fitness maximal, he lives the lifestyle he teachers to others and tries to set an example for others, so they can enjoy a life free of pain and full of energy.
by Dr. David MinkoffOctober 20, 20214 min read0 Comments
If you’ve ever had a shock and felt the adrenaline surge in your body then you’ve felt cortisol. It’s a wake-you-up, get-you–ready-for-action hormone.
It really is. It hits its lowest point around midnight, so you can go to sleep, and then peaks again about an hour after you’ve gotten up in the morning, getting you to wake up and get ready for the day.
It’s nick-named the “stress hormone” because it’s released in moments of stress. So in a dangerous situation, or if you get scared suddenly, you’ll feel it.
But… when we have too-high levels of cortisol for too long, it can makeusfeel stressed… even if we have no reason to be.
by Dr. David MinkoffOctober 14, 20218 min read0 Comments
Alright, so we know that when sugar comes into the body Insulin is released to shuttle that sugar into the cell. And if the cell is full, then it connects the sugars in chains and stores them as something called Glycogen in your muscle and liver cells for use later on. And if those are full then it connects the sugar to fatty acids and stores it as body fat. And, while Insulin is in the blood stream, fat burning is prevented.
We also know that, given too much sugar for too long, the cells start resisting it and refusing to let it in when Insulin tells them too, causing them to have less sugar to make energy with as well as causing more of it to be converted to body fat.
by Dr. David MinkoffOctober 14, 20215 min read0 Comments
This is the second article in a series on Insulin, Insulin Resistance, Sugar and Body Fat, as a well as an overall series on hormones, so stay tuned!
Alright, if you read the first article in this series (Link this to first article) then you understand that when sugar is in the blood stream the hormone Insulin is released to send it into the cells for energy, or to store it as energy in the muscles as something called Glycogen, or to convert it into fats known as Triglycerides — body fat.
And that while insulin is in the bloodstream almost no fat burning can take plac
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