5 ways to more life energy

Lack of energy, tiredness and exhaustion are a growing problem in our society. The good news is that there are wonderful ways to boost your energy naturally and improve your quality of life. In this article, we will explore five effective strategies that can help you maximize your energy levels through exercise, intermittent fasting, getting enough sleep, eating vegetables and consuming healthy fats.

1. increase energy through sport:

Recently, several studies have emphasized the close relationship between mitochondria and physical activity. Mitochondrial functions are important in the most demanding metabolic activities such as endurance sports. In addition, regular exercise has a positive effect on metabolic health by increasing mitochondrial oxidative capacity and regulating glucose metabolism. Exercise activates the mitochondria, the power plants of our cells, through various biological processes. During physical activity, the muscles require more energy, which stimulates the mitochondria to increase their activity to provide this energy in the form of ATP (adenosine triphosphate). Endurance sports in particular, such as running or cycling, increase the number and efficiency of mitochondria, as the body needs more oxygen to produce energy. Regular exercise also ensures that damaged mitochondria strive to recover. The death of damaged mitochondria triggered by exercise occurs primarily in muscle and bone cells and the cells of the heart. Damaged mitochondria do not die because they give way to new active mitochondria. In this way, exercise improves the quality of the mitochondria.

Morning fasting runs are particularly effective. This was shown by researchers from the Karolinska Institute in Sweden. Those who jump out of bed on an empty stomach and go for a morning run are particularly effective at boosting energy production in every cell.

Energy boost – fasting training

Exercising on an empty stomach offers various benefits, such as increased fat burning and a more efficient energy balance, which leads to a kind of “metabolic economization”. These effects can also be observed in connection with interval fasting. Both fasting and exercise on an empty stomach help to improve body composition.

The hook

The positive effects of sober training are not immediate. Maximum performance is usually not possible at the beginning. You should therefore not start immediately with maximum intensity. Exercising on an empty stomach can be stressful for the body, as it increases the release of cortisol, which can be balanced out by exercise, but should be done in moderation, especially at the beginning.

Start slowly

It is advisable to start with moderate endurance exercises and slowly get used to the strain. A good preparation is to fast intermittently overnight (around 16 hours for men, 10-12 hours is often enough for women) and start with light, short training sessions in the morning before increasing to longer, moderate endurance sessions such as running or cycling.

Success belongs to the persistent

Regular training therefore improves mitochondrial biogenesis, i.e. the formation of new mitochondria. This leads to a better energy supply, which has a positive effect on general performance and health. Activated and increased mitochondria also help to neutralize free radicals and reduce inflammatory processes, which promotes cell health and slows down ageing processes.

2. interval fasting – eat less, have more energy

Eating less promotes health. Many studies have now proven this. For example, a study by the National Institute of Aging. In this study, healthy, non-obese men and women were observed, some of whom were randomly selected to restrict their diet by 25%, while others could eat whatever they wanted. The calorie-restricted group reduced their calorie intake by 12% (~300 calories) instead of the prescribed 25%, but still recorded significant reductions from baseline in all measured cardiometabolic risk factors, including LDL cholesterol, total cholesterol and blood pressure. They also recorded significant improvements in C-reactive protein, insulin sensitivity and metabolic syndrome scores compared to the group that ate what they wanted. In addition, the calorie-restricted group experienced a sustained weight loss of 16.5 pounds. 80% of the participants in the calorie-restricted group who were in the overweight body mass index range were normal weight at the end of the study, compared to 27% of the control group who became overweight. Study participants also experienced positive effects on their quality of life, including significant improvements in mood, general health, sex drive and sleep. Any questions?

Skipping breakfast is known as intermittent fasting. It leads directly to the 16:8 method. Fast for 16 hours. Eat two healthy meals in the remaining 8 hours. This will get your mitochondria going.

Tips for successful intermittent fasting

To get the most out of intermittent fasting , you should make sure you eat a balanced diet during the eating phases. Eat nutrient-rich foods such as vegetables, healthy fats and proteins to provide your body with the nutrients it needs. Also make sure you drink enough water to avoid dehydration.

3. recharge your batteries while you sleep

During sleep, our body undergoes important regeneration processes. Growth hormones are released, cells are repaired and the immune system is strengthened. A lack of sleep, on the other hand, can lead to tiredness, reduced concentration and increased susceptibility to illness. Adequate sleep duration and quality are therefore crucial to increase energy and make everyday life productive.

To improve the quality of your sleep, you should keep to regular bedtimes and develop a relaxing evening routine. Avoid screen time before bed. Relaxation techniques such as meditation or breathing exercises can also help you to calm your mind and promote restful sleep.

In addition regular exercise significantly improves the quality of sleep. Exercise promotes the release of endorphins, which reduce stress and increase the willingness to sleep.

4. green vegetables as a source of energy

Vegetables are rich in vitamins, minerals and antioxidants, which provide the body with essential nutrients. Dark green leafy vegetables such as spinach and kale are particularly rich in energy and help to support the metabolism and increase vitality. Fiber in vegetables also aids digestion and keeps blood sugar levels stable. Green vegetables such as spinach, kale and broccoli are also rich in magnesium, an essential mineral that plays a central role in energy metabolism. Magnesium is an important cofactor for the production of ATP (adenosine triphosphate), the main source of energy in cells. It binds to ATP and activates enzymes that are involved in the provision of energy. A magnesium deficiency, which many people suffer from without realizing it, can impair ATP production. This in turn leads to a lack of available energy in the cells. You feel tired, listless and your performance leaves a lot to be desired.

Green vegetables help to stabilize your magnesium levels and thus maintain energy production in your cells.

5. healthy fats as an energy boost

Healthy fats are an excellent source of energy and support many bodily functions. They are mainly found in eggs, meat, butter, oils and nuts. These fats help to keep your system energized at a steady and steady pace. Unlike carbohydrates, fats provide a longer-lasting source of energy as they are digested more slowly and released in the form of fatty acids. These fatty acids are converted to ATP (adenosine triphosphate), the body’s primary energy source, in the mitochondria of cells in a process called beta-oxidation. In addition, healthy fats promote the absorption of fat-soluble vitamins (A, D, E and K), which support important functions in cell health and energy metabolism. Omega-3 fatty acids, which are found in many healthy fats, also have an anti-inflammatory effect and support the cell membrane structure, which further increases the efficiency of the mitochondria and therefore energy production. Overall, healthy fats ensure a stable energy supply and contribute to long-term physical and mental performance.

Boosting energy: your personal success story

Motivation and communication with others can help you achieve your energy goals and maintain them in the long term. Surround yourself with people who also want to increase their energy with this strategy. Motivate each other. Together with others, it is often easier to pursue your goals and stick to them.

Book tip

Life energy: The miracle of energy metabolism. Everything about exhaustion, permanent tiredness and fatigue – and how to beat them – EXTRA: What helps against Long-Covid! Paperback – December 21, 2022 by Dr. med. Ulrich Strunz (Author)