The world spends billions fighting fat. It spends billions more when you add “-igue” onto the phrase. We’re a tired bunch, for sure.
Trying to pinpoint the cause of fatigue is like trying to explain why your Uncle Lew still can’t figure out Facebook—darn near impossible. That’s because there are dozens and dozens of causes; some constitute the root of the problem, while others combine to produce mental and physical exhaustion. The reasons are myriad: not enough sleep, not the right foods, side effects of medication, hormonal issues, undetected conditions, not enough activity, too much stress, and on and on.
That’s why the root problem—not getting enough quality sleep and feeling like a big blob of gelatin in the morning as a result—has to be addressed at a deeper level by identifying potential causes or triggers of fatigue. But here’s a hint: Food is a major answer (after all, quite technically, food is energy).
Unfortunately, many of us turn to artificial or unhealthy stimulants to give us the spark we think we need. But in the end, they hurt us: Instead of raising and sustaining energy levels, these stimulants cause them to fluctuate like the stock market in a volatile economy. That’s a problem because it makes us eat even more unhealthy foods.
This is where much of our collective energy problem lies. When we feel tired, we look for anything we can find to help restore our energy levels. Our gut reaction is to crave sugar, which is our body’s most immediately available form of energy. And it works! We get peppy and zippy and think all is well. But that simple-carb high is very soon followed by a simple-carb crash, which leaves us feeling even more fatigued than when we started. And the vicious cycle starts again.
Ultimately, we want you to use quality sleep, regular exercise, and stress management to help restore energy levels (all subjects for a different time). But we can also show you how to add food to your power-boosting arsenal.
For starters, the When Way of eating will be a huge advantage. Eating earlier helps keep your energy systems primed and revved throughout the day. When you do find yourself looking for boosts, focus your attention on two forms: the kind of energy that can give you a non-crash-worthy quick jolt, and the kind of energy that can sustain you for a long time. Here’s how to approach these.
YOUR FUEL TANK: KEEP IT FILLED
Water: Lack of water is one of the leading causes of fatigue. If you’re not well hydrated, your body uses resources to maintain water balance instead of giving you energy. We keep water by us all day and constantly sip it. We also recommend having a glass or two first thing when you wake up in the morning. And of course, you need more when you exercise. Drinking eight glasses is a good ballpark, but it’s also worth investing in a half-gallon thermos so you don’t have to worry about keeping count. Just finish the jug every day and you’ve got it.
Healthy fats: Fat is the most energy-dense macro, and most typical snacks mix it with simple carbs. These calorie bombs give you the up-and-down energy we talked about, plus help you gain weight. On the other end of the spectrum, healthy fats mixed with protein and fiber let you take advantage of the slow energy release fat provides without all the risks. That’s one of the reasons why unsaturated fats—like ones found in salmon, nuts, and avocado—are such a crucial part of the When Way. It’s probably also why avocado toast has become so popular as a breakfast food: It ensures you get some healthy fat and fiber at the start of every day.
Protein: Protein in lean meats (chicken, turkey, and fish) is excellent for energy; you can also get protein in beans and nuts. Having protein early in the day is also key.
YOUR PORTABLE CHARGER: QUICKER HITS
Coffee and tea: You already know these are staples of an energy-boosting diet. Both are great (and generally don’t give you the energy swings that sugar will), so it’s OK to have these caffeinated beverages provided you don’t load them with sugar or other heavy add-ons, like cream and flavored syrups. First thing in the morning is fine. But our friend Dr. Oz likes to have some tea in the late morning, instead, before a natural slump may occur.
Complex carbs: These are slower burning than simple carbs (ones with white flour and sugar). Complex carbs like fruits and whole grains can satisfy those carb cravings you’re having and give you that faster bump in energy without the risk of a great crash.