CLICK HERE TO WATCH – Marilyn Denis Episode Airing June 12th 2019
In general, most of us recognize our stress levels exceed what is widely considered to be healthy. And yet, although we understand the importance of healthy behaviors like managing stress levels, eating right, getting enough sleep and exercise, challenges practicing these healthy behaviors are far too common.
More often than not we are overwhelmed, too busy or simply lack of motivation, energy and time as the chief reasons for not being more physically active. This leaves us searching for a quick fix, which is why energy drinks are so most popular. Caffeine is the major ingredient in most energy drinks—a 24-oz energy drink may contain as much as 500 mg of caffeine (similar to that in four or five cups of coffee), it can leave you feeling jittery only later to be followed by a crash. There are other beneficial ways to naturally boost your energy – fast!
Being tired is never normal! There is always a cause for fatigue, the secret is to find it! Read case studies here.
Step 1 – Identify the Possible Underlying Cause(s) Of Fatigue:
There are many causes of fatigue beyond simply having a poor night’s sleep. These include:
Steps 2 –Complete Your Energy Assessment:
**please note all in clinic assessments are on hold currently due to the fact that Toronto is still in lockdown – call our clinic for more information**
Steps 3 – Your Energy solutions:
Basic Supplement Prescriptions for Energy:
Give Your Brain a Dose of Dopamine: Tyrosine is a building block of dopamine, norepinephrine and thyroid hormones in the body. A study looking at the effects of tyrosine on cognitive task performance found that under psychosocial and physical stress, supplementation could combat the effects that stress and fatigue have on concentration levels. Take 500 to 1500 mg a day of L-tyrosine, upon rising (avoid if you have an overactive thyroid). Start your day with a breakfast that contains at least 30 g of protein to ignite your metabolism (especially your thyroid hormone) for the day. Avoid starchy carbohydrates at breakfast to improve your mental function and focus as this simple trick sets your dopamine, which is essential for focus, motivation, drive, and appetite control. A sample meal choice would be an omelet with two or three eggs and goat cheese served with a side of mixed greens. Sprinkle ground flax or chia on the meal to increase the fiber content. You can enjoy 1 cup of organic coffee—with cream and cinnamon—for a dopamine boost.
Adaptogenic herbs, like rhodiola, can increase vitality – especially if the cause of your fatigue is a result of stress. In one Swedish study, Rhodiola significantly reduced symptoms of fatigue and improved attention after four weeks of repeated administration. Rhodiola is my favourite choice for balancing cortisol and increasing serotonin and dopamine.
Dopamine Support (Rhodiola, Tyrosine and Phenylalanine) 3-4 caps in the morning will give you a dose of tyrosine and Rhodiola. Trust me you will be energized in no time with this amazing formula.
Did you know creatine is one of the only supplements proven to increase energy, muscle growth/recovery, and brain power? Yes, it’s true – it is not just for muscle-bound body builders anymore because almost everyone can take it for mental function, energy, and muscle mass. The suggestive dose is 5 grams a day which is about 1 teaspoon. Studies have shown that creatine has been recognized as a product that delivers on its promise of improved strength. Signs of poor recovery include fatigue, poor workouts, prolonged muscle soreness, lack of increased strength, and lack of increased muscle mass. Creatine, BCAA and Antioxidants formula is my go to every morning. I make this shake and it really boosts energy and gives other great benefits as listed below.
Our body uses up about two grams of creatine per day, so replenishing your daily supply makes great sense for these 12 reasons:
Work in a workout. It’s counterintuitive, but a quick workout can actually boost your energy levels rather than deplete them. The body is a complicated system of give-and-take, and when you move around, it rises to the challenge, giving you the energy you need. In a study published in the journal Psychotherapy and Psychosomatics, researchers had sedentary, healthy adults do just 20 minutes of low-to-moderate-impact strength-based exercise three days a week. They found it put a large dose of extra pep in their step: Participants reported a 20 percent increase in energy levels and also felt 65 percent less fatigue. And of course, it will also help to relieve some stress and burn off any extra calories that you may be taking in this week. Metabolic training – those that build muscle are the best for an energy boost – maybe something like this:
Warm up five minutes:
Three to four exercises for your abs and low back, perhaps choose from this list complete one set of 15 reps for each exercise:
leg lift, crunches on the ball, plank, leg raises with a ball, side jackknife.
Then – the goal is to move continuously for 30 minutes. Rest when you need to rest, work up to four rounds of twelve repetitions.
Standing shoulder press
Chest press with dumbbell or bar bell
Overhead lat pull down with palms facing or wide grip
Go to bed earlier and mellow out at night with Melatonin: If you are staying at your in-laws this week without the comfort of your own bed you may find it challenging to get a good night’s sleep. In that case, bring with you some melatonin and magnesium. Melatonin is a hormone released from the pineal gland that plays a role in the regulation of circadian rhythms and sleep-wake cycles. In one clinical trial, forty-three subjects with difficulty sleeping received a combination of melatonin, magnesium, and zinc. The group receiving these three supplements showed significant improvement in ease of getting to sleep, quality of sleep, hangover on awakening from sleep, alertness the following morning, total sleep time and restorative quality of sleep. Melatonin decreases as we age, as well as during times of stress and depression. Take 0.5 to 3 mg at bedtime. Try opening up capsules and pouring them under your tongue. You can also purchase melatonin in sublingual form for ready absorption
And – when you sleep matters! Our body recuperates the most from stress when we are sleeping between the hours of 10 and 2am. So if you need more energy, start prepping for bed around 9 – 9:30 pm to be asleep by 10pm.
Diet prescription for your strength and energy – personalized plan with protein calculations, water intake calculations, and carbohydrate intake for your optimal metabolism and performance.