Stop Saying, "I'm so tired."

Are you tired of being tired?

Do you often have to push through the day feeling exhausted like you are running on empty?

Wouldn’t you prefer to hit the day, the whole day, with energy to spare?

To have that kind of energy, we first need to look at all the substances we are using to prop up our energy and keep us going:

Coffee. Energy drinks. Energy bars. Protein powders. And yes, sugar.

Can we all agree that we are tired of hearing how bad sugar is for us?

We use these for energy, but we also use them as block or temporary escape from anxiety, decision fatigue, and bad news.

The combination of sugar and fat (like milk fat energy bars, or a Frappuccino) puts the reward center in our brain on high alert and delivers a soothing hit of endorphins that numb out discomfort. Therefore, we learn to use these “foods” to self-soothe and pick ourselves up.

But anything that goes up, must come down.

And the price for a false energy high is a big one: Adrenal fatigue, irritability, blood pressure, diabetes, and hefty waistline just to name a few.

Instead, let’s work toward the point of greatest power and add in the foods that will give us the most energy bang-for-your-buck without any downsides. Here are three to get you started.

1) CLEAN PROTEIN. 

Our bodies cannot survive without protein, fat, and water. Your body doesn’t need sweets to produce energy. Your body can create energy from nutrient-dense protein and stored-fat through ketosis, where in the absence of carbohydrates and sugars, the liver begins producing ketones as an energy source for the brain.

Clean protein is your number one source of solid, lasting energy. Add it first and you’ll notice that sweet cravings don’t occur nearly as often, your blood sugar stabilizes, and you’ll feel calmer and more centered during the day.

By clean, I mean this;

If your protein is from an animal, preferably that animal was pasture-raised, fed a natural diet, and humanely treated. More on the importance of this later.

If you’re getting protein from plants, it needs to be non-GMO, or free from genetic modification, and preferably organic. Which means that soy is out, including tofu. Instead, I prefer hemp seed, chia seed, nuts, black beans, lentils, chickpeas, and green peas. 

2) SQUASHES AND ROOTS.

How efficiently you digest your food determines how efficiently your body will function.  

Three stages are particularly important; how well your body is breaking down food in your stomach, how well your body is absorbing nutrients through your small intestine, and how efficiently your body is excreting waste.

Let’s start with the last part as that’s usually when people contact me for help. Constipation is not only uncomfortable, but it also leaves your body reabsorbing the same toxins its trying to eliminate.

To bring relief we need fiber. The average American gets 15 grams per day. Dr. Josh Axe recommends 50 grams of fiber per day, especially for someone who has been on a blood sugar rollercoaster for a long time and is insulin resistant. Usually around 30 grams of fiber per day is enough to bring back easy daily bowel movements. So, there’s quite a bit of work to be done.

One of the cleanest sources of fiber that provides a slower increase in blood sugar can be found in root vegetables and squashes like sweet potatoes, beets, acorn squash, spaghetti squash, and butternut squash. These can also provide a slow and steady stream of glucose to help curb your sweet cravings, leaving you feeling fuller and satisfied longer. Beans also provide a great source of fiber, so including those as a portion of your protein can give you a double benefit.

3) FATS.

We can’t talk about energy boosting foods without discussing fats, because they are essential to long-lasting clean energy. But like anything, you can overdo it.

Often, I find clients are eating more than enough animal fats especially with paleo and keto diets being very popular. The result can be an overloaded liver because some people just can’t process that much fat. The excess fat consumption can result in skin breakouts, sluggishness and fatigue, and even unstable blood sugar!  

I prefer to stick to what I call “ancestral fats”…fats that were used by our ancestors for generations and are well-recognized. Olive oil, coconut oil, ghee, tallow, and lard are those I keep on regular rotation in my kitchen and use in moderation. Olive oil is best served room temperature, and is an easy addition to salads with a squeeze of lemon and sprinkle of salt. Coconut oil, ghee, tallow and lard are all preferable for stir-frying or sautéing due to their high smoke point, and a tablespoon or two in a skillet can be sufficient to cook a meal or spread over vegetables before roasting.

Nut butters can be another great source of fat, and an easy addition to a snack to slow blood sugar levels and increase fullness. A tablespoon of almond butter on a half of a roasted sweet potato or on a sliced apple is simple and effective.

I find this to be a sufficient amount of fat without having to overthink it, in addition to regularly consuming animal protein and fish.

Eating out is a challenge where canola, corn, vegetable, or peanut oil can cause bloating and indigestion as well as headaches and fatigue. Many times it is possible to make a specific request for meats and vegetables to be served without oil, and for salad dressing to be left off or served on the side. With the growing awareness of the detrimental health effects of seed oils, apps like Seed Oil Scout can help you find restaurants in any city where real fats are used in cooking.

Making a few swaps to your cooking practices and packing your own lunches can be all you need to get the right amount of fat in your diet. You will begin to see a solid boost of energy and a decrease in cravings through the day.

I WISH I’d known to start with these three food groups when I first began my journey out of digestive distress and mood swings ten years ago. Making these changes will jumpstart your energy, giving you the motivation to make other positive changes without feeling deprived or discouraged.

And if you’re anything like me, having the power to control your energy levels through your meals feels mighty liberating.