Do you feel like you're running on empty? Energy levels depleted, struggling to get through even the simplest tasks? You're most likely part of the nearly 50% of Americans that report (1) feeling mentally and physically exhausted during and toward the end of the day.
Few are aware that it only takes minor changes to turn our foods into efficient energy sources for our bodies to feel energized. So let's put those sluggish feelings aside and focus on what we can actually do about it! Your metabolism is your body's hub of energy and the source of how you feel during the day.
To hack it and optimize your inner energizer bunny, our Lumen experts are spilling their secrets. Read on!
Understanding how to eat in order to optimize your metabolic flexibility, for example, what to eat before a workout for energy, can make a huge difference in how you feel on a daily basis. Everyone’s body responds differently to certain foods, but we've gathered sources and guidelines to what types of foods you should eat depending on your metabolic state and how your body is using these foods as a source of energy.
But first, to learn more about how your body is doing this, taking a morning breath measurement will give you guidance on how to plan your day and get the right proportion of macros to keep you energized.
After a long day, it's hard to turn down the easy option that targets your taste buds rather than your health when your kitchen is filled with high-fat and sugar foods.
Try get into the habit of always stocking your kitchen with foods that give you energy.
Choosing healthier options is step one, but what are some of the best foods, fruits, and snacks for providing you with the energy you actually need? Focusing on slow absorption or low GI carbs will gradually release glucose into the bloodstream and prevent glucose spikes followed by a glucose crash leading to cravings and low energy—examples include legumes, sweet potatoes, oatmeal, and whole grains. Increasing your fiber intake can also help slow and gradually of sugar in the bloodstream. Which foods make you feel energized for longer?
These foods and snacks are a few examples of what can give you a boost of energy when you need it. Now, what do you do with them?
Meal prepping is a great strategy for ensuring you have both meals and snacks readily available when you need them. Make a shopping list and stick to it. Plan out your healthy macros of carbs, proteins and fats according to your personalized nutrition guide and in-app recipes.
Top tips from our Lumen experts:
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Regular exercise could help increase muscle mass, and improve metabolic flexibility (4). Building habits around your energy levels means finding the sweet spot in how exercise and energy levels help each other and rely on each other. This also means determining whether you are fueled enough to reach maximum performance during your workout.
Progress is made physically when you are consistent. Sticking to a routine will enforce these healthy habits of movement. This will also allow you to incorporate progressive increments, whether that be through increasing resistance, time, or something else, which will help you grow over time and reach your goals.
While it is likely that you have a form of exercise that is your favorite, giving attention to numerous areas of fitness will help your body perform at its best while making a positive impact on your overall health.
A great example would be combining weight training, running, and yoga over a week. Don't forget to include rest days for your body to repair and recharge.
There is no need to overwhelm yourself with a workout schedule. If you don’t have time to exercise every day, that is fine! Instead, start with two or three days a week, see how doable that is for you, and go from there.
Top tips from our Lumen experts:
Sleep is something that not many people get enough of, yet it is essential to our health and gives us the energy we need to carry out daily tasks. However, when effort and a bit of planning are utilized, your sleep habits can improve, and help with more energy and a better metabolism.
For some, certain environments can make falling asleep more challenging. While you may have a bit more difficulty with calming your mind before sleep, you can at least set yourself up for success with external factors.
There are five stages of sleep, and the rapid eye movement (REM) stage actually plays into your metabolism (5). It is during the REM stage that you experience heightened brain activity. This means your body requires the metabolizing of glucose to support such activity; this leads to increased metabolic flexibility.
For healthy sleeping habits, our Lumen experts recommend trying out:
Keeping track of how much energy you have and how you’re feeling throughout the day can give great insight into what could be triggering certain energies or moods. Pay attention to your body and things like hunger, thirst, fatigue, and burnout. The food you eat can have a big impact on your energy levels. Keep track of what you're eating and when, and pay attention to how your body responds.
Top tips from our Lumen experts:
When you consume larger amounts of carbohydrates, your blood level will increase and then drop sharply due to how your body processes glucose. Because of this, it is vital that we maintain a balance when it comes to shifting between burning carbs and fat for energy. Inefficiency with this might have a negative impact on your health, and this can lead to stress.
Stress can raise cortisol and epinephrine/adrenaline levels. Both these hormones shift your body into a fight-or-flight response. In this case, your body will burn carbs even in the absence of available carbs. Your body has the ability to generate glucose from non-glucose sources (i.e. protein and fats) in a process called gluconeogenesis. Managing your stress can help improve metabolic flexibility and reach your health goals. You can do other relaxing activities like meditation and journaling.
Meditation incorporated with deep breathing in the diaphragm may result in an improved resting metabolic rate (2). The practice also allows you to take a moment for yourself to calm your mind and center yourself, whether you are in the midst of a busy day or just waking up in the morning.
Top tips from our Lumen experts:
Nearly everyone aspires to feel happier and more energetic on a daily basis. We all have a lot to juggle, and our health can sometimes be put on the back burner because of it. But when you aren’t able to nourish and support your body, you will find that your energy levels drop while your stress levels rise, making your daily tasks that much harder to complete.
By creating a routine that is realistic and sustainable, you will likely find yourself feeling better than ever. Our bodies do so much for us, and sticking to habits that boost our metabolism and energy levels is a great way to give back!
Our Lumen editorial desk includes an in-house team of certified and registered nutritionists and dietitians, scientists, researchers, and writers.