How to increase your energy
6 steps for enhanced performance
6 steps for enhanced performance
1. Use Fat As Your Primary Energy Source
By the time the Paleolithic era ended and the Neolithic era began some 11,500 years ago, humans had been evolving as nearly pure meat and fat eaters for more than a thousand generations. Prehistoric human’s ate a diet rich in fats and limited in carbohydrates, in other words they would have largely been running on ketone bodies, the energy units from fat, along with free fatty acids. This metabolic function of using ketones for energy allows the body to take advantage of fat’s tremendous energy productivity. Fat supplies roughly twice the caloric energy per gram than carbohydrates do. Ketones create a steady and slow burning energy even when there are gaps between meals. Value the fats your ancestors ate by including in your diet a variety of quality, natural and unadulterated fats from both animals and certain plants such as coconuts, macadamia nuts, avocados, tallow, egg yolk, animal fats, butter or ghee etc.
How to do it:
Shift the ratios of dietary macronutrients so that you get the majority of your calories from fats, a modest amount from protein and small amounts of carbohydrates and starches from fibrous root vegetables.
2. Take Natural Performance Enhancing Supplements
Here are a few natural supplements that can dramatically increase energy levels:
*(It is best to consult with a registered nutritional practitioner who can recommend quality supplement brands and dosages).
3. Increase Your Salt Intake
This may come as a surprise to you, especially if you’re familiar with salt as that thing that you’re supposed to limit in your diet. But as it turns out, unrefined sea salt contains valuable electrolytes, more than 84 minerals. Not only have we gotten it wrong, we’ve gotten it exactly backwards: eating more salt can actually help protect you from a host of ailments, including internal starvation, insulin resistance, diabetes, and even heart disease. We need salt in order to hydrate and nourish our cells, transmit nerve signals, contract our muscles, ensure proper digestion and breathing, and maintain proper heart function. There is a vast difference in the quality of salts on the market today. A quick glance at the ingredients label on most salts might even surprise you. Many conventional refined salts contain anti-caking agents and even dextrose (sugar). Others have been heat processed and stripped of their natural trace minerals. It is important that you consume quality unrefined sea salt and not refined table salt. Hydrating in the morning with purified water and sea salt improves digestion, assists in adrenal function, flushes out toxins and improves mental and physical performance.
Try mixing a half teaspoon of a high quality pink Himalayan salt or Celtic sea salt, and a squeeze of lemon juice in a large glass of water and drink first thing in the morning to fully hydrate the body..
4. Try Intermittent Fasting
Intermittent fasting is a powerful tool used not only for weight loss, but to improve brain function, boost energy levels, and prevent insulin resistance. Intermittent Fasting is the voluntary withholding of food and has been practiced throughout all of human history. Fasting simply allows the body to burn off excess body fat, which is merely food energy that has been stored away. If you don’t eat, your body will simply “eat” its own fat for energy. There are many different fasting regimens, but I recommend you start slowly.
For beginners: Stop eating three hours before bed and have your first meal 12 hours later. (eg. 7pm-7am).
I do not recommend anybody who is taking any medication to try longer fasts without clearing it with their doctor.
You should NOT fast if you are:
5. Spend More Time With Nature
One of the fascinating things is how habituated human beings have become to the constant stimulus of bright colours, screens and blasting traffic sounds. There is nothing more therapeutic and energizing than going for a walk in the woods or any natural landscape. Breathing in the fresh air, getting a dose of vitamin D, hearing the birds chirp, and viewing the infinite complexity of a forest is extremely important to well being. After all we humans are natural beings and we thrive in natural settings. The more time we are able to spend in nature the better off we will be as it affects our physical and mental health and it puts you into a different brain state. As little as a five minutes spent walking in the forest or a field has been shown to have a suite of health effects: lowering blood pressure, calming nerves, and dropping stress levels.
6. Experiment with Cold Thermogenesis
Cold thermogenesis is exposure to cold temperatures (65 degrees F or lower). What this does is triggers fat burning and raises mitochondrial density.(our energy powerhouses). It also triggers the release of endorphins, which can have a mood-boosting effect, and stimulates collagen production and tissue healing. A simple way to incorporate cold thermogenesis is to take a cold shower in the morning or you could Alternate hot and cold in the shower, ending with cold. For more information check out www.wimhofmethod.com
This smoothie is an excellent replacement to your morning coffee. It is not only nutrient dense, but also full of healthy fats that will leave you satiated and energized!
WHAT IS MACA?
Maca (Lepidium meyenii) is a cruciferous vegetable native to the Andes mountains of Peru. It looks like a radish or turnip, and is consumed both as a dietary staple and as a medicinal herb. The main edible part of maca is the root, which grows underground.
Also known as Peruvian ginseng, maca has been used by traditional cultures living in Peru for thousands of years as an aphrodisiac and to combat living in the harsh mountainous climate. Inca warriors consumed maca for strength in battle. A 7 g (1 tablespoon) serving of maca root powder contains 20 calories, 4 g carbohydrates, 1 g protein, and 0 g fat.
HEALTH BENEFITS OF MACA
The main active compound in maca is the alkaloid macaridine. It has not been found in any other plant. Maca is rich in calcium, potassium, iron, and iodine. It also contains copper, manganese, zinc, vitamin C, riboflavin (vitamin B2), and thiamine (vitamin B1).
*Disclaimer: please check with your doctor before taking any nutritional supplements/
*All photos taken by my wonderful partner Arron Johnson check him out on Instagram @ajminormedia