In today’s fast-paced world, having energy is essential to keeping up with the many demands on our time. You may be like most people who are all too familiar with the afternoon slump, the struggle to wake up in the morning, or the exhaustion that seems to settle in by midweek. While it’s tempting to reach for another cup of coffee or an energy drink, these are only temporary fixes that don't address the root causes of fatigue. I used to battle low energy and constant fatigue myself. Through my education as a Functional Nutrition Practitioner, I know that we can’t just simply “push through” the feelings of fatigue. In reality, it’s about creating balance within our bodies to naturally sustain our energy.

Whether you have children or not, you’ve likely seen them at play. They seem to have boundless energy that comes from a never ending supply. Our four kids are pretty young and it can be challenging to keep up with them, but always so worth it! The point here is that losing that daily dose of energy isn’t just something that happens just because we get older. Often, its the lifestyle habits and behaviors that we choose that causes imbalances in our body’s ability to create energy.
Let’s dive into how our bodies produce energy, the common roadblocks to feeling energized, and practical steps you can take to break free from fatigue and feel more vibrant.

Understanding Energy Production: It’s All About the Mitochondria

At a cellular level, our energy production depends on tiny structures called mitochondria. These cellular "powerhouses" are responsible for converting the food we eat and the oxygen we breathe into energy, or ATP (adenosine triphosphate), which powers every function in our bodies. When our mitochondria are healthy and efficient, we feel energized, focused, and capable. But when mitochondrial function is compromised, we can experience fatigue, brain fog, and decreased resilience to stress.

I mentioned how just reaching for an energy drink or a coffee isn’t solve the problem of low energy and fatigue. This is because fatigue can originate from so many factors. Issues such as stress, poor diet, sleep deprivation, and exposure to toxins can disrupt mitochondrial health, which leads us to the root of many energy issues. For many of my clients, they are dealing with several, if not all, of these issues at the same time.

Poor Nutrition Choices 
Diets high in processed foods, refined sugars, and unhealthy fats can hinder energy production by depriving our mitochondria of essential nutrients. Without the right nutrients, cellular health is compromised, leading to replication of damaged cells and further damage to key energy pathways throughout the body. High-sugar diets also lead to blood sugar spikes and crashes, which contribute to energy swings throughout the day.

Chronic Stress
When we’re stressed, our bodies release cortisol (aka the “stress hormone”), which in small doses can be beneficial. Our body naturally follows what is called a diurnal pattern, which means that cortisol is higher in the morning and then slowly tapers off through the day, with the lowest levels in the evening. However, chronic stress causes a greater demand for cortisol, keeping your levels at an abnormally high level. Over time, the body’s adrenal system loses the ability to handle the stress demands, eventually lacking the ability to give you the energy you need.

Poor Sleep Quality
Sleep is essential for mitochondrial repair and energy restoration. It's during times of rest that our body enters what’s called an anabolic phase. Certain hormones, such as testosterone, estrogen, and DHEA, work to rebuild muscle, repair any damage, and restore your brain and body to optimal levels. If your mind and body are under constant stress, then it never gets the opportunity to enter this restorative anabolic state. This can allow inflammation and oxidative stress to run rampant, causing damage to your cellular health and the mitochondria within them.

Lack of Exercise 
Regular movement and exercise are crucial to optimal cellular and general health. Consistent exercise goes far deeper than just giving you muscles or helping you look better in the mirror. Exercises, like endurance training, stimulates the production of new mitochondria, allows the cells to produce more ATP (energy) and reduce cellular waste, it helps the production of antioxidants that neutralize free radicals and protect against inflammation, and improves the strength and efficiency of the trillions of cells in the body. Without exercise, the cells and mitochondria become sluggish and lose their effectiveness, leading to a lack of energy production. 

Exposure to Toxins
The modern world is filled with sources of toxicity from the air we breathe, products we put on our body, chemicals and additives we ingest through our food and drinks, hidden mold in our homes and workplaces, and even in the cars we drive. In addition to the outside world, we also battle toxicity from within. Unresolved trauma, toxic people and relationships, and ways of thinking can all increase our body's toxic load. When it comes to energy, our mitochondria are highly sensitive to toxins and can lead cellular damage and lower ATP (energy) production. Toxins can interfere with enzymes and pathways crucial for cellular metabolism, making it harder for cells to produce ATP, which can lead to lower energy levels and chronic fatigue. Toxins can also trigger an immune response, which increases inflammation in the body. Being in an inflamed state can damage mitochondria. In addition, the immune system consumes significant amounts of energy, further exacerbating fatigue and cellular stress. 

How to Break Free from Fatigue: Functional Approaches for Lasting Energy

Now that we’ve identified what disrupts energy production, let’s explore how to support our bodies and our key health systems in maintaining high energy levels throughout the day. Here are some science-backed strategies:

Optimize Nutrition for Mitochondrial Health
Getting proper nutrition is one of the most impactful actions we can take to improve our cellular health and increase energy levels.  Include foods rich in antioxidants (berries, leafy greens, nuts) to help protect mitochondria from damage. Magnesium, B vitamins, and Coenzyme Q10 (CoQ10) are crucial for energy production and can be found in foods like leafy greens, seeds, and nuts. Be sure to consume high quality, grass-fed proteins. Your digestive system will break these proteins down into amino acids, which are the building blocks for muscles, organs, skin, hair, and nails. Every cell in the body relies on various proteins, which are built from chains of amino acids. Amino acids also support immune function, neurotransmitter production, and brain health. Stay away from the processed foods and refined sugars. Stick with foods that are whole and natural! Opt for complex carbs, healthy fats, and quality proteins that provide steady energy. Think whole grains, legumes, nuts, seeds, avocados, and lean proteins.  Also be sure to hydrate! Dehydration leads to fatigue, as it disrupts cellular function and slows down metabolic processes. Aim for half your body weight in ounces of water each day.

Manage Stress with Mindful Practices
Incorporate mindfulness or meditation into your every day life. It doesn't need to be anything complicated or lengthy. Even five minutes of deep breathing, meditation, or gentle stretching can significantly reduce stress and support mitochondrial health. I love to use box breathing or the 4-7-8 method. I also like to have calming music as I meditate. Check out color noise on whatever music streaming platform you use. I'd also recommend journaling. There's something powerful about writing down your thoughts, feelings, and ideas. I think it helps to create space in your brain for new thoughts and ideas to be created. If you don't know where to start, then start with gratitude! Simply jot down 3-5 things that you are thankful for each day. It doesn't have to be extravagant. For example, you could be thankful for waking up this morning! When it comes to lowering stress, I'd recommend limiting your caffeine and alcohol. While caffeine gives a temporary boost, it can also disrupt sleep and increase stress hormone levels. Similarly, alcohol can impair mitochondrial function and disrupt sleep, so try to limit your intake. Try not to have any caffeine past 1:00 PM and save alcohol for special occasions, OR just have a couple glasses of wine per week. 

Prioritize Quality Sleep 
Establish a consistent sleep routine. The body and brain LOVE consistency. They are hardwired to operate beautifully within a daily routine. Aim to go to bed and wake up at the same time each day (even on the weekends!). A regular sleep schedule helps optimize your circadian rhythm, which supports cellular repair and energy balance. Aim for at least 7 hours of sleep per night (8 is ideal). Be sure to set up your environment for optimal sleep. Keep the phone and screens out of the bedroom, keep your room cool (@ 68 degrees), and keep the room dark. Extra tip: when you wake up, don't reach for the cell phone! Instead, get up and get a glass of water with lemon. This will help detoxify any waste elements that your body produced while you slept. 

Get Your Body Moving
I mentioned the power of exercise previously, but it's worth reiterating its importance here. Exercise stimulates mitochondrial growth and function, which in turn provides you with abundant energy. Whether it’s a brisk walk, weightlifting, or yoga, aim for at least 150 minutes of moderate activity per week. There's a lot of evidence that exercising in short bursts can be very beneficial. One example of this is high-intensity interval training (HIIT). It has been shown to improve mitochondrial function and efficiency. Even 10-20 minutes of HIIT a few times a week can have profound effects on energy.

Strategic Supplementation
In my opinion, supplements can be a wonderful way to boost what the body does naturally. I also view supplements as a way to help bridge the gap of where you want to go in terms of health. However, I do not view supplements as a "cure" or a "solution". We need always be focusing on the proven principles of health when it comes to staying in optimal condition, not just trying to force an effect or result with a supplement. That being said, I do believe there are some supplements that can be very beneficial when it comes to increasing our body's energy production and fighting fatigue. Here are a few I really like and recommend to most of my clients: 

CoQ10: This powerful antioxidant is crucial in for mitochondrial energy production. I mentioned this one earlier in the discussion of getting optimized nutrition, but do believe supplementation of CoQ10 can be helpful. It's difficult to get the right amount of this from foods. CoQ10 has many other benefits when it comes to supporting your health. This includes heart health, exercise performance, brain health, cognitive function, skin health, blood sugar regulation, increased fertility, immune health, and more. 

Magnesium: An essential mineral, magnesium is involved in over 300 biochemical processes in the body, including energy production. It works with the mitochondria in energy-producing reactions to help fight fatigue and boost vitality. Magnesium also enhances muscle function, supports heart health, improves sleep, reduces stress and anxiety, enhances bone health, helps regulate blood sugar, and supports digestion. 

B Vitamins: B Vitamins are vital for converting carbohydrates, fats, and proteins into energy by acting as a coenzyme in the metabolic processes that produce the primary energy molecule, ATP. In addition, B Vitamins have some other powerful benefits. These include brain health support, improved mental clarity, reduced stress, improved mood, skin, hair, and nail health enhancement, red blood cell formation, improved cardiovascular health, and promotes immune system function. 

Additional Lifestyle Tips for Lasting Energy 
The lifestyle and daily behaviors we choose to live by massively impact our energy production and overall health. Here are a couple of additional lifestyle tweaks that can have a positive impact. 

Get Outdoors: We are wired to be outdoors and interact with the world around us. Exposure to natural light, even for a few minutes each morning, can help regulate your circadian rhythm and improve energy levels. In addition, you'll be getting a natural source of Vitamin D that will boost your immune system and help fight disease and illness. Personally, I find that I get a great deal of peace and calmness from outdoors. Put your bare feet in the dirt, breathe the outside air in deeply, and bring yourself back to center. 

Set Boundaries: We know that life can be crazy and nonstop, but it doesn't have to be that way! We choose the schedule we live by. Block out time daily, weekly, and monthly to get away from the desk or the office. It doesn't have to be extravagant. Just find ways to move, stretch, and give your brain a moment to recharge. 

Conclusion: Cultivate Lasting Energy Through Functional Health
As a Functional Nutrition Coach, I view abundant energy as the result of balanced body systems and sustainable (and consistent) lifestyle practices. By addressing mitochondrial health by prioritizing nutrient-dense foods, managing stress, and supporting rest and movement, you can unlock natural energy that powers you through the day.

You need to know that this  journey to break free from fatigue may take time, but is well worth the effort. Restoring your body's energy abundance can have a transformative effect on your life. A steady supply of energy fuels your passions, sharpens your focus, and allows you to take back control over your life. Embrace these changes one step at a time, and watch your energy soar!

I would love to help guide you on your next steps to health transformation! As a Functional Nutrition Coach, and the Functional Nutrition Guy, I work one-on-one with clients to help them understand their health at a deeper level and coach them through the lifestyle changes they need to make to live the life of their dreams. I hope to hear from you soon! 

If you're ready, just scan the QR code below and schedule your FREE Discovery Call with me! 
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