Hi, Adam here and welcome to my online Fitness Jump Start where I will address a question or concern each day from a variety of categories related to health, fitness, and nutrition. Here we go…
Missy, a client from Gold’s Gym and good friend wrote and asked me on Facebook…what are the healthiest ways to increase my energy levels?
Stabilize Blood Sugar to Improve Energy
Great question Missy! Who of us couldn’t use more energy at certain times of the day or night when we need to be focused, productive, or present with whom ever we are with? If you don’t improve your energy in a healthy way, you can easily fall victim to low blood sugar levels causing you to become irritable, sluggish, and distracted until you reach for a quick fix.
That may look like drinking coffee, or some other caffeinated energy drink with loads of sugar, and having sweets, and/or overeating in a meal. One or a combination of these over a period of time creates eventual crashes in energy, and a craving for more of the same things that got you there in the first place…not to mention training your body to store more body fat…enough said.
On the other hand, if you are looking to address improvements in energy in a healthy way, you can stabilize your blood sugar, and therefore create a stable emotional state, increase productivity, and be present for your relationships. In addition, you will train your body to release body fat stores.
Having a foundation to health is important to maintain, which includes sleep, water, nutrition, exercise, and supplementation. One or a combination of those for you may need to be adjusted to make a difference in energy.
If you are already getting adequate sleep, taking a good multi-vitamin mineral and an Essential Fatty Acid, and exercising regularly, then I would suggest working on improving your nutrition, and monitor water intake to make sure you are staying hydrated.
The Importance of Balanced Nutrition in Increasing Energy
Evaluate your nutrition. A general recommendation to stabilize the blood sugar is to have a ratio of 35%Carbs 35%Protein, and 30% fat in each meal. Each meal must be calorically appropriate to your gender, goals, and activity level. Your meal intervals should be every 3-4 hours. It is the combination of those three things working together to stabilize your blood sugar.
The Effects of Dehydration on Your Health & Energy
Monitor your water intake. Water is the main source of energy for the body along with food. By the time you wait until you are thirsty, it’s too late. Your body has reached a dehydrated state. At least 4 quarts of water throughout the day are necessary to maintain healthy urine flow, and kidney function.
If you want to get started now on improving your energy in a healthy, get a notebook today so that you can write a food journal tomorrow with the times you eat, and what you eat. This will give you some idea of how you are at, and what adjustments may need to be take place.
Take note of your energy levels throughout the day. Also, keep a large bottle of water with you throughout the day, and drink it frequently. Measure how much you had at the end of the day. Start fresh tomorrow.
I’d love to help you achieve higher levels of energy, and improve the quality of your life now. I will make myself available for an assessment with you. Call, or email so we can get you on the fast track to reaching your goals. Again, you can schedule a free fitness or nutrition assessment.
Or you can call me directly at 1 310 396 2100 and I’ll talk with you about a personalized plan to fit your specific needs and goals.
Thanks for reading, and I will talk to you again soon.