Discover the ultimate guide to boost your energy levels and vitality. Learn about the importance of sleep, using salt consumption to stimulate the brain, intermittent fasting, the role of the parasympathetic and sympathetic nervous systems, optimising carbohydrate intake, leveraging caffeine strategically, the significance of circadian rhythm, increasing testosterone, reducing instant dopamine activities, getting sunlight exposure, and adopting a holistic lifestyle for optimal energy.
I constantly say to my mates all of the time that the concept of "health is wealth" is completely wrong. To me, it's so obvious that if anything it's "energy is wealth'.
Welcome to the ultimate guide on how to have more energy and unlock your true vitality.
I constantly say to my mates all of the time that the concept of "health is wealth" is completely wrong. To me, it's so obvious that if anything it's "energy is wealth'.
In a fast-paced world, optimal energy levels are crucial for leading a fulfilling life and pursuing our passions. Are you ready to discover the science-backed strategies and lifestyle changes that can help you revitalise your energy? Let's dive in and explore the fascinating world of energy optimisation!
SCIENCE OF SLEEP
Sleep plays a vital role in restoring and replenishing energy levels (Maquet, 2001).
During sleep, the body undergoes crucial processes such as muscle repair, hormone regulation, and memory consolidation, all of which contribute to overall energy restoration (Walker, 2017; Cirelli & Tononi, 2008).
To optimise sleep quality, establish a consistent sleep schedule that aligns with your natural circadian rhythm. Create a relaxing bedtime routine that includes activities such as reading, taking a warm bath, or practising mindfulness meditation.
Additionally, ensure your sleep environment is conducive to rest, with a cool, dark, and quiet atmosphere.
USING SALT TO BOOST BRAIN POWER
Salt consumption can stimulate the brain and contribute to optimal energy levels. The brain relies on a delicate balance of electrolytes, including sodium, to transmit electrical signals efficiently (Blaylock, 2005).
Adequate salt consumption, along with a well-balanced diet, supports optimal brain function and can help combat fatigue. However, it is important to moderate your salt consumption and consult with a healthcare professional to determine the appropriate sodium intake for your individual needs (He & MacGregor, 2009).
With that said, stop being so scared of salt, it's good for you and you NEED it! I start every day by having a glass of water with some coarse Himalayan salt flakes dropped in.
INTERMITTENT FASTING FOR SMOOTH ENERGY
Intermittent fasting has gained popularity for its potential benefits in boosting energy and mental clarity. This eating pattern involves alternating between periods of fasting and eating, allowing the body to enhance metabolic flexibility and promote cellular repair processes (Mattson et al., 2017; Anton et al., 2018).
Experiment with different intermittent fasting protocols to find the fasting pattern that works best for you, taking into consideration your lifestyle and energy needs.
I recommend fasting for 4-6 hours after waking up in order to shorten your eating window. This period in the morning is always when I get my most productive, focused work done.
PARASYMPATHETIC & SYMPATHETIC NERVOUS SYSTEM
The parasympathetic and sympathetic nervous systems play a crucial role in regulating energy levels.
The activation of the parasympathetic nervous system, often referred to as the "rest and digest" state, plays a significant role in promoting relaxation and aiding digestion. This activation leads to increased activity in the gastrointestinal tract, the release of digestive enzymes, and enhanced nutrient absorption (Wong & Ryan, 2012).
These physiological responses, combined with the hormonal and metabolic changes that occur after a big meal, contribute to the sensation of sleepiness.
When we eat a large meal, especially one that is rich in carbohydrates and fats, it triggers the release of various hormones, including insulin.
Insulin helps regulate blood sugar levels by facilitating the uptake of glucose into cells for energy production or storage (American Diabetes Association, 2019).
As glucose enters the cells, it can promote the release of tryptophan, an amino acid found in protein-rich foods (Fernstrom & Wurtman, 1971). Tryptophan serves as a precursor to serotonin, a neurotransmitter known for its role in promoting relaxation and sleep (Fernstrom, 2013).
Additionally, the digestion process itself requires energy and resources from the body.
OPTIMISING CARB INTAKE FOR MORE ENERGY
Carbohydrates are the primary fuel source for our bodies, and strategic carbohydrate consumption can influence energy levels. I like consuming lots of carbs in the evening because my muscles feel full of power and energy when I work out early in the morning.
Consuming starchy carbs towards the end of the day promotes restful sleep by supporting the release of the hormone leptin, which regulates appetite and sleep (Dashti et al., 2013).
Obtaining simple sugars from fruits or honey earlier in the day provides a quick energy boost without causing spikes in blood sugar levels (Ludwig et al., 2004). It is important to emphasise that carbohydrates should be part of a balanced diet.
LEVERAGING CAFFEINE INTAKE FOR MORE ENERGY
Caffeine can provide a temporary energy boost by stimulating the central nervous system (Smith, 2002).
However, it's important to use caffeine strategically. Delay your caffeine 90-120 mins after waking up to align with the natural cortisol awakening response, as the body already experiences a surge of energy upon waking (Rao et al., 2015).
Additionally, avoid consuming caffeine too late in the day (after 2 pm) to prevent interference with sleep quality, as it can disrupt circadian rhythms and affect energy levels the next day (Burke et al., 2015).
IMPORTANCE OF CIRCADIAN RHYTHM
Circadian rhythms, our internal biological clocks, regulate various physiological processes, including sleep-wake cycles and energy metabolism (Challet, 2019).
Maintaining a consistent sleep-wake schedule, exposing yourself to natural daylight in the morning, and minimising exposure to artificial light at night can help synchronize your circadian rhythm (Czeisler et al., 1999).
Having a normal set bedtime and wake-up time had incredible impacts on my mood and energy. I no longer woke up and felt moody, drowsy and irritable. The only way I can describe it is I felt how you'd expect a human being should feel after sleeping for 8 hours.
INCREASING TESTOSTERONE FOR MORE ENERGY
Testosterone, an important hormone in both males and females, plays a role in energy levels and overall vitality (Dabbs et al., 2002).
Regular exercise, particularly resistance training, has been shown to increase testosterone levels (Kraemer et al., 1998). Incorporate compound exercises like squats, deadlifts, and bench presses into your workout routine to maximise testosterone production and promote energy gains.
Part of the reason I go to the gym in the morning is it often acts as my energy catalyst for the day. It's very hard to still feel drowsy after lifting heavy weights and raising your heart rate.
OVERSTIMULATION AND CHEAP DOPAMINE
In today's digital age, instant dopamine activities such as excessive social media scrolling or video gaming can lead to overstimulation and drain your energy reserves (Kuss & Griffiths, 2012).
Limit your screen time, set boundaries, and allocate specific periods for engaging in these activities. By reducing overstimulation, you can redirect your attention and energy towards activities that truly matter and provide long-term fulfilment.
Plus, consider how much fun are you actually having binge-watching Netflix or spending 3 hours a day on TikTok. There's got to be more to life.
SUNLIGHT & SLEEP
Exposure to natural sunlight upon waking has a significant impact on our sleep-wake cycle and energy levels (Harrison & Horne, 2000).
Getting sunlight early in the day helps regulate melatonin production, a hormone that influences sleep, and promotes alertness and energy during the day. Aim to spend time outdoors in the morning or open your curtains to let natural light into your living space.
STRESS, ALCOHOL & DIET
High levels of stress and excessive alcohol consumption can deplete energy reserves and affect overall well-being (Torres & Nowson, 2007).
Engage in stress-reducing activities such as meditation, or spending time in nature.
Moderate your alcohol intake and ensure you eat a varied diet that provides essential nutrients to support optimal energy production (Manore, 2015)
Remember, energy optimisation is a multi-faceted journey that requires a holistic approach. By incorporating these science-backed strategies into your lifestyle and making gradual changes, you can unlock a sustainable and vibrant energy that propels you towards a fulfilling life.