Boosting your energy levels could transform your quality of life…
At the heart of energy production lies adenosine triphosphate (ATP) — the molecule that powers nearly every cellular function.
The body derives energy from three primary macronutrients:
* Carbohydrates – 4 kcal/g – preferred fuel for quick energy
* Fats – 9 kcal/g – long-term energy storage; high ATP yield
* Proteins – 4 kcal/g – backup fuel; used during fasting or stress
Find out more below about what influences energy levels and how to improve them naturally…
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Factors that influence energy levels…
Hormonal regulation
Hormones play a pivotal role in energy metabolism:
* Insulin: Promotes glucose uptake and glycogen synthesis.
* Glucagon: Stimulates glycogen breakdown and gluconeogenesis.
* Thyroid hormones: Regulate basal metabolic rate (BMR).
* Cortisol: Mobilises energy during stress but can lead to fatigue if chronically elevated.
Mitochondrial health
Mitochondria are the “powerhouses” of the cell. When they don´t function optimally, it can increase your risk for fatigue, premature ageing, and chronic conditions like Chronic Fatigue Syndrome and Long COVID.
Keep reading for natural ways to improve your energy levels…
How to improve energy levels naturally…
Eat for sustained energy
* Low glycaemic index foods (eg. oats, legumes, sweet potatoes) provide steady glucose release.
* B vitamins (especially B12, B6, and folate) are essential cofactors in energy metabolism.
* Iron from food sources and magnesium support oxygen transport and ATP synthesis.
Exercise regularly
Physical activity increases mitochondrial density and improves oxygen utilisation. Even moderate aerobic exercise enhances energy and reduces fatigue.
Prioritise sleep hygiene
Sleep restores energy by regulating hormones and repairing tissues. Poor sleep disrupts glucose metabolism and increases cortisol.
* Maintain a consistent sleep schedule
* Avoid screens before bed
* Limit caffeine after 2 p.m.
Manage stress
Chronic stress depletes energy by overactivating the HPA axis.
Mindfulness, yoga, and breathwork help regulate cortisol and improve resilience.
Aim for 7-9 hours of quality rest, and adopt habits like avoiding screens before bed to enhance your body’s natural rhythm.
Stay hydrated
Even mild dehydration impairs cognitive function and physical performance. Aim for 30-35 ml of water per kilo of body weight per day.
Consider adaptogens
Herbs like ashwagandha, rhodiola and ginseng may support adrenal function and reduce fatigue.
References:
https://www.sciencedirect.com/science/article/abs/pii/S0944711310001443?via%3Dihub
https://www.mdpi.com/1660-4601/16/11/1891
https://www.annualreviews.org/content/journals/10.1146/annurev-immunol-032713-120236
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.907637/full
https://link.springer.com/article/10.1007/s00421-019-04104-x
https://www.mdpi.com/2072-6643/12/1/228
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The answer to restoring your youthful energy could be as easy as 1-2-3…
Imagine, ALL your errands done for the day, with time and energy to spare…
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