Increase your energy in 4 simple steps

It seems like everyone these days could use a little energy boost. Being tired all the time is not how we were meant to feel and I'm giving you my 4 best tips on how to increase your natural energy!

1. Workout consistently
   A study from the University of Georgia reported that individuals gained a 20% increase in energy after 6 weeks of low to moderate aerobic exercise 3 days a week! One way to increase consistency is to find an accountability partner. Two studies (One from Australia and another from Indiana University) found that having a program with accountability increased the likelihood of sticking to the program by 42%. These studies lend credence to something you likely already knew: The support you get can be invaluable when it comes to achieving your goals. “We all know that eating well and exercising is good for you, but oftentimes, that’s just not enough reason to motivate,” explains John Raglin, Ph.D, MS, professor of kinesiology at Indiana University, who conducted the study. “Committing to other people, however – whether it’s by agreeing to meet to work out, or just to stick to similar goals – gives you the accountability you need to make it happen.”

2. Proper nutrition
   Certain foods in particular amounts (based on your own body) can help prevent fatigue from setting in. Keep energy levels high by eating a balanced diet, including a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables and healthy fats. Dr. Cate Shanahan (drcate.com) has created a list of healthy and unhealthy oils (fats), which is one of the most toxic things we eat today.
   

Image from Dr. Cate Shanahan

1. Drink clean water
   Water travels through your blood stream carrying vital nutrients and clearing away toxins (waste products) from your cells. If you are dehydrated one of the first signs you will feel is fatigue. Since water makes up 50-75% of your body’s weight, its important to make sure you are putting in high quality water. To keep energy high make sure you are consuming an additional 16oz of water on days you workout.
   
   Image from https://water.usgs.gov/edu/propertyyou.html

1. Get the right amount of sleep
   40% of Americans are not getting enough sleep according to the 2013 Gallup study. And, if you think you can sleep less than 7 hours a night, you are in the elite 3%. Besides fatigue, being grumpy, or experiencing brain fog, sleep depravation has also been tied to increased type 2 diabetes, cardiovascular disease, obesity and depression. Sleeping 7 to 9 hours a night is the typical range for a good night of rest.

Thank you for reading!

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