Falling Asleep at the Wheel?

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The pep in your step feels like it’s strapped on ankle weights, your bright eyes and bushy tail have become more like puffy eyes and a floppy tail...all in all, you aren’t feeling as vibrant and refreshed as you’d like.  

I get it.

One of the first things you ask yourself is….

“What is up with my mitochondria?!”

LOL J/K, of course that’s not what you’re saying to yourself.

Okay it’s what I’m saying to myself *nerd alert*.

But seriously, remember how my mission is to make you your very own Dr ME?

Well today I’m going to share with you some simple tips, tricks and knowledge pieces that will make low energy a thing of the past and vibrant energy your new daily norm.

Yes, occasional fatigue can be normal.

I get it, life happens, stress happens, sleep gets stolen from you due to breast feeding, too many kids crowding your bed space, personal anxiety, your hubby’s snoring etc etc.

But when the fatigue ensues, no matter what you try to change, it’s probably that your mitochondria (otherwise known as your energy production warehouse) may be missing something.

RX: Check It- What's up with your Energy Production?

There are lots of things that can max out our energy production and wear on the mechanics of energy creation.

-Processed foods -Chemical exposure (think: toxic cleaning supplies, pesticides, jet fuel wafting in our air, hidden toxins in our body care etc) -Too much alcohol indulgence

Some of these factors can be managed, but others not so much. If you are doing your best to avoid these factors, then you may want to ENHANCE the building blocks for your energy production.

Energy Enhancement- Laying the Foundation with Energy Producing Nutrients

-Whole food Vitamins (think more fruits and veggies and/or a whole food vitamin complex) -Minerals (pink Himalayan sea salt makes getting this in super easy. A pinch in your water bottle and a sprinkle on your food can help get your body up to par). -Omega 3’s -Phytonutrients

Rx 2: Check It- Reinforce Protection

If you are enhancing energy with Energy Producing agents as listed above but still not feeling up to par, then it’s possible your mitochondria (your energy producers) could be getting HIT HARD by too much stress or chemical toxins.

So, if you’re a self diagnosed stress ball (guilty) or have a job where you are being exposed to lots of chemicals, then you might want to consider including more mitochondrial PROTECTORS.

Energy Enhancement- Up your Mitochondria Protectors

-Vitamin B (B1, B2, B3...may as well get the whole food form rather than isolated and synthetic versions of single B vitamins)

-Vitamin C (again the whole vitamin C is best, not just the synthesized ascorbic acid version)

-Vitamin E (again, the whole vitamin E, including tocotrienols and not just the typically consumed synthetic form of isolated tocopherols)

-Adequate selenium and magnesium- Both of these activate specific antioxidant ENZYMES like SOD, catalase, glutathione reductase and glutathione oxidase, to help protect the mitochondria.

Here is a quick Inspo List help you get more of these food tools into your bod.

 

ANOTHER food nutrient tool to include for extra protection are specific the phytonutrients listed below. They have the potential to turn on your genes responsible for making those protective enzymes.

Mitochondria’s Plant Protectors (Phytonutrients)

-Berries (organic)

-Green tea (organic)

-Rosemary herb or essential oil

-Thyme herb or essential oil

-Basil herb or essential oil

-Tumeric herb

Rx 3: Check It - Move It!

Increase Energy Production by writing yourself a personal Rx for Movement Medicine!

Yes, that’s right...EXERCISE is going to help you gain more energy.

WELL it turns out that pretty much any exercise in going to increase the amount of mighty mitochondria in your tissues. However a good combo of aerobic ‘cardio’ and anaerobic ‘strength training’ is considered best.

Personally I am REALLY into the Sweat with Kayla app because her workouts are only 28 minutes long. If you are struggling with healthy joints, you can always modify the intensity of your workouts and start with walking for cardio and then pilates for “strength training”.

Do note that If you are to the point where your energy systems are so shot, that you don’t feel well after your workout, then start slow.

It’s okay to begin with a walk AND supplement your energy systems by taking a good whole food based vitamin:mineral combo and phytonutrient complex. Once your mitochondria start to rebuild, you’ll be able to increase your intensity in no time.

Rx 4: Check It- Sugar

If all of the above are in place, awesome! One last thing you may want to checkout is sugar management. Turns out excessive BLOOD SUGAR is a major energy suck.

Blood sugar is key because it plays a role in energy production on cellular level (via glycemic stress) and a metabolic level (by skewing hormones).

Glycemic stress can, over time, deplete your body of something called nitric oxide, a compound that makes you feel good, happy and you guessed it...energized!

If you are prone to even mild insulin resistance, you could be causing a sugar assault on your tissue via glycemic stress.

Additionally, too much sugar will ramp up insulin, which over time will skew cortisol and thyroid hormone as a result. Both of which are key hormones in creating balanced energy throughout our days and restful sleep patterns at night.

First, you’ll need to identify any sign of insulin resistance by looking at your fasting glucose levels.

-Ideal fasting glucose levels are between 70-85 mg/dL and not 70-100 mg/dL as typically indicated on standard blood analysis.

True, standard blood analysis is checking you for “disease” range, but aren’t we really wanting to be within THRIVING RANGE?

I say YES!

So thrive on sister! Check your fasting sugars and be sure you’re cruising in the optimal zone.

If needed, make necessary dietary adjustments like nixing the sugary foods and including more healthy fats, proteins and clean carbohydrates like fruits and veggies.

In summary, if you are tired of feeling tired, go through this checklist of items to be sure you are setting yourself up to be vibrant and energized!

Check Your Consumption of Energy Producers

-Are you getting in 9-12 servings of fruits and veggies per day to support healthy energy production?

If you are and you still feel less than energy optimal, then it may be time to supplement your diet with….      -Vitamin and Minerals     - Omega 3’s     -Phytonutrients

Check Your Consumption of Vitamins

-Do you need to up your intake of these vitamins?

Vitamin B (B1, B2, B3...may as well get the whole food form rather than isolated and synthetic versions of single B vitamins)

Vitamin C (again the whole vitamin C is best, not just the synthesized ascorbic acid version)

Vitamin E (again, the whole vitamin E, including tocotrienols and not just the typically consumed synthetic form of isolated tocopherols)

Adequate minerals like selenium and magnesium

-What about these phytonutrients?

Berries (organic)

Green tea (organic)

Rosemary herb or essential oil

Thyme herb or essential oil

Basil herb or essential oil

Turmeric herb

Move your Bod for More Energy + Vibrance

20-30 minutes per day will do it for you. Commit to creating more mitochondria in your body.

Blood Sugar Check- What’s your fasting glucose (Ideal range is 70-85 mg/dL)

Once you support the mechanics of energy production, most of the symptoms should dissipate. IF however, you’re doing your very best and still feeling stuck, there is a possibility that your body could be suffering from a hidden source of inflammation (oxidative) assault or true metabolic imbalance (ie. hormone imbalance).

Remember that big energy improvements can start by simply re-laying a SOLID foundation with the guidelines listed above.

You may be pleasantly surprised at how well your natural body’s intelligence can kick in once you begin to hand your system what it needs to resuscitate your mighty mitochondria.

Cheers to your renewed energy my friend!

Melissa Esguerra