Ask the Doctors, Energy Edition: The Surprising Things Draining It + An Exact Plan To Get It Back
Jan 22, 2025
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Dr. Will Bulsiewicz, a gut health expert and best-selling author, joins Dr. William Li, a Harvard-trained doctor and researcher, and Dr. Aviva Romm, a Yale-educated MD and herbalist. They dive into surprising reasons behind our fatigue, including inflammation and gut health. Discover practical strategies for overcoming the afternoon slump, energy-rich foods, and the impact of hormones on energy. They also explore the role of caffeine and present a personalized plan to boost your energy levels naturally.
Chronic inflammation from poor dietary choices and environmental toxins significantly contributes to decreased energy levels and fatigue.
Quality sleep is crucial for energy management, and disruptions like sleep apnea or stimulant intake can severely impact restorative sleep.
Dietary changes including increased fiber intake and reduced sugar can help alleviate low energy levels linked to inflammation and blood sugar imbalances.
Incorporating regular physical activity and stress management practices like meditation can enhance energy and improve focus throughout the day.
Deep dives
Understanding the 3 p.m. Slump
The 3 p.m. slump is often attributed to fluctuations in metabolism and energy levels throughout the day. Factors such as insufficient energy intake, sleep quality, and blood sugar balance can contribute to this phenomenon. Consuming a large or heavy lunch may lead to postprandial fatigue, as the body reallocates energy to digest food. Moreover, work-related stress can also result in a decrease in energy, leading to fatigue during the afternoon hours.
The Role of Sleep Quality
Quality of sleep is critical to maintaining energy levels throughout the day. Many individuals assume they are getting adequate rest, but conditions like sleep apnea may disrupt sleep cycles without their knowledge. Alcohol and stimulants, such as caffeine, consumed shortly before bedtime can further inhibit restorative sleep. It is essential to maintain a regular sleep routine and investigate any sleep disturbances for overall energy management.
Inflammation as an Energy Drain
Chronic inflammation is identified as a significant factor contributing to fatigue. It strains the body's systems, resulting in diminished energy levels. Sources of inflammation can include a diet high in ultra-processed foods, excessive sugar intake, and environmental toxins. Monitoring and reducing inflammatory triggers can enhance energy levels and overall vitality.
Dietary Adjustments for Energy
Certain dietary changes can help mitigate low energy levels attributed to inflammation and blood sugar issues. Reducing or eliminating added sugars from the diet, especially from soda and artificial sweeteners, can lead to fewer inflammatory reactions. Increasing dietary fiber intake from sources like fruits and vegetables can support gut microbiome health, which is linked to enhanced energy. Regular physical activity is also crucial, as it can improve metabolic function and promote better energy levels.
The Impact of Caffeine
Caffeine can stimulate energy levels temporarily, but individual reactions to caffeine vary widely. While some may feel more alert and focused after consuming caffeinated beverages, others might find it leads to an energy crash later on. Moderation is key, and managing caffeine consumption in relation to overall diet and lifestyle is essential for optimal energy. Choosing sources such as matcha, which contains calming compounds, may provide sustained energy without the jittery side effects often associated with coffee.
Movement as a Catalyst for Energy
Incorporating regular physical movement is one of the most effective strategies for boosting energy levels. The act of getting up and moving, even briefly, can combat feelings of fatigue that often arise during sedentary periods. Simple practices, like walking or stretching, can improve circulation and invigorate the mind. Establishing a routine that includes movement helps maintain energy throughout the day and can further enhance sleep quality at night.
Managing Stress for Sustained Energy
A proactive approach to managing stress can significantly impact energy levels. Activities that promote relaxation, such as deep breathing exercises, yoga, or meditation, can lower cortisol levels and improve overall mood. Taking regular breaks during work or busy periods can help in resetting energy levels and maintaining focus. Engaging in hobbies that bring joy and relaxation can also facilitate better energy management by combating the negative effects of chronic stress.
Why are we so tired? Whether you’re getting enough sleep but still struggling with fatigue or the dreaded 3 PM slump, or fighting to fall asleep in the first place, world-class doctors are here to help troubleshoot your energy dips.
Get answers to all of your top energy questions, from tackling the afternoon energy dip to naturally boosting your melatonin to understanding the effects of energy drinks (synthetic or natural!) on sleep, leave with actionable tips to help you improve your energy levels.
Dr. Aviva Romm at @dr.avivaromm and www.avivaromm.com. Listen to her podcast, On Health. To hear more from Dr. Romm, check out these episodes of The Liz Moody Podcast:
AG1: visit drinkag1.com/lizmoody and get your FREE year supply of Vitamin D and 5 free travel packs today.
The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy.
Formerly the Healthier Together Podcast.
This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.
