For years, I struggled with fatigue, weighing 300 pounds and battling pre-diabetes. Despite my career taking off, I felt drained, overwhelmed by brain fog and lethargy. It wasn’t until I discovered six transformative steps that I finally regained my energy and vitality. If you find yourself feeling tired all the time, here are the strategies that changed everything for me.
Recognizing Energy Problems
You might be experiencing low energy if you find that stress frequently drains you, you struggle to sleep at night, or you feel fatigued after simple tasks like climbing stairs. When energy levels drop, pursuing meaningful goals becomes challenging. The underlying issue often lies in your mitochondria—the powerhouses of your cells. These vital components not only generate energy but also regulate inflammation, hormone production, and overall cellular function.
As you age, mitochondrial efficiency declines, leading to decreased energy levels. To combat this, mastering your mitochondria is essential for improved energy and overall well-being. Here are the six steps I implemented to boost my energy levels.
Step 1: Remove Friction
The first step is to identify and eliminate factors that drain your energy. Stress, poor nutrition, inadequate sleep, and unhealthy habits all contribute to energy depletion. By reducing these energy blockers, you allow your cells to function more efficiently, freeing up energy for essential repairs.
Be mindful of food toxins like phytic acid and oxalates, which can inhibit mineral absorption and lead to fatigue. Eating fewer toxins means more energy and better overall health.
Step 2: Increase Raw Materials
Mitochondria require specific nutrients to produce ATP, the energy currency of your body. Without adequate nutrients, no amount of meditation or exercise will suffice. Focus on consuming healthy fats, particularly saturated fats from sources like butter, animal fats, and coconut oil. Ensure you’re also getting enough fat-soluble vitamins and high-quality protein, preferably from animal sources.
If you’re concerned about nutrient gaps in your diet, consider supplements like Vitamin DAKE and Minerals 101 to fill those gaps and support mitochondrial function.
Step 3: Pick a Target Area and Track It
When working with clients at Upgrade Labs, I’ve found that focusing on a specific area of improvement—such as cardiovascular health, strength, or cognitive function—can yield significant benefits. Track your progress in that area to measure changes over time. For instance, if you focus on increasing energy, you may also notice improvements in stress management and mental clarity.
Step 4: Send the Right Signals
Your body responds to signals that encourage growth and energy production. Techniques such as light exposure, sound, and vibration can amplify these signals. Incorporate practices like cold showers, sunlight exposure, and deep breathing to enhance your body’s energy production.
Engaging in regular physical activity, even a simple walk, can also boost energy levels. The key is to engage in activities that signal your body to improve its capabilities.
Step 5: Recover Like a Boss
Recovery is crucial for turning energy into strength. It’s tempting to push yourself harder, but research shows that proper recovery often leads to greater gains than additional exertion. Prioritize rest after workouts and incorporate recovery techniques like meditation and stretching. Effective recovery not only helps you regain strength but also enhances mental clarity and reduces stress.
Step 6: Evaluate and Personalize Your Approach
Regularly assess whether you’re moving toward your energy goals. Use modern tracking tools, such as fitness monitors and lab tests, to monitor metrics like sleep quality and stress levels. Services like Axo.health can provide insights into your health, helping you tailor your approach to your specific needs.
By reviewing your progress and making necessary adjustments, you can optimize your energy levels and overall health. Once you achieve one goal, set a new target and continue the cycle of improvement.
Implementing these six steps transformed my life, helping me shed excess weight and achieve 4.8% body fat. I feel more energetic than ever, and my biological age is significantly lower than my chronological age. This journey has been a gift, and I encourage you to take these steps toward a more vibrant life.
