WEEK 1: Replace calorie-dense foods with nutrient-dense foods
If you have read our previous articles, you know by now that food that a tremendous impact on our bodies and minds. So improving food is the first step to boost your energy levels.
The goal here is to replace foods that are stressing your body with healing foods. A lot of people skip breakfast, over eat carbohydrates and under eat proteins and green vegetables. They don’t get sufficient nutrients to make sure their bodies can function optimally, resulting in lack of energy or even fatigue.
Start by eating a high protein breakfast. The most effective breakfast for energy, mood, memory, higher testosterone and lower stress hormone is hands down animal proteins with fats. Example – steak with handful of walnuts, salmon with a tablespoon of macadamia nut butter, steak and eggs, organic deli meat and avocado slices wrapped in kale / lettuce leaves.
The second most effective way to boost energy levels through food is to eliminate common allergens – wheat, dairy and sugar. These foods drain energy. You can choose to eliminate one food per week to make the transition easier. However the key is to completely avoid these foods to experience the results.
Here is a food list to help you focus on what to eat to boost energy levels.
WEEK 2: Supplement with nutrients that heal the adrenal glands
The adrenal glands are located on top of each kidney and are responsible for releasing a number of hormones, controlling blood pressure, regulate your body’s stress and immune response, etc.
With the different stresses we are exposed to daily, our adrenal glands get over worked, causing a significant drop in energy, motivation and libido.
The best supplements we have used to rebuild the adrenal glands are:
Magnesium – I must have mentioned magnesium in almost all my previous articles. Stress in any form and over eating carbohydrates will deplete magnesium along with B vitamins. Magnesium is responsible for energy production, regulating insulin, brain function, muscle contractions and sleep quality.
Adaptogens – These are herbs that act as a thermostat for your stress hormone (cortisol). Ideally cortisol should be highest in the morning and start going down as the day goes by. Most people have this curve reversed – low in the morning and high at night. Which explains why they are tired in the morning and wired when it is time to go to bed.
We highly recommend Allostatic Stamina to bring the curve back to normal. Use it for at least 8-12 weeks for best results.
Carnitine – Carnitine is another supplement that is associated with energy production at the cellular level. It also helps with increasing muscle, dropping body fat and enhancing recovery after training. A supplement like Carnitine Synergy is excellent to boost energy levels since it has a combination of two different types of carnitine along with green tea extract.
WEEK 3: Replace coffee / stimulants with green drinks
Coffee and stimulants temporarily give mental energy and clarity by increasing your stress hormone. Juicing green vegetables on the other hand, boosts energy levels by nourishing the cells. It also alkalizes your body which in turn reduces stress hormone!
Our clients experience their energy levels increase instantly by consuming at least 2 glasses per day, the first one being before the meat and nuts breakfast and the second around mid day (when you usually feel your energy levels start to go down and head for the cup of coffee).
Make sure you use a variety of vegetables, especially the ones you don’t eat often – kale, celery, dandelion, collards, swis chard, parsley, cilantro, lemon / lime, cucumbers, ginger.
Also, if you are going to use fruit in your green juice, make sure you use at least 3 vegetables for every one piece of fruit.
WEEK 4: Practice these bedtime rituals
One of the best ways to boost energy levels and rebuild your adrenal glands is to get to bed before 11 pm. Your body repairs and rebuilds the glands between 11pm and 1am. Regularly staying awake after 11 pm, backs up toxins into the liver and consequently into the entire system. This is one reason why a lot of women report feeling nauseous in the morning.
Turn off all electronics an hour before bed. This includes lights, computers, cell phones and even wireless routers. This signals your brain that it is time to wind down and go to bed. Reading self-help books, downloading thoughts on paper, meditating and practicing certain yoga poses are some great things to do during this hour.
Remember the cortisol curve I mentioned earlier? These practices help bring down your stress hormone before bed.
Every week, you will see your energy levels increase steadily. Not only that, you will generally feel better, improve digestion, increase productivity AND reduce fat around the waist!! That is worth trying our system to boost energy levels.