August 5, 2025 • 33 mins
Feeling constantly drained isn't just "part of getting older"—it's your body sounding the alarm for change. In this illuminating exploration of modern fatigue, Dr. Enrico Dolcecore breaks down the hidden energy thieves stealing your vitality and provides actionable solutions to reclaim your natural energy reserves.
We dive deep into the science of cellular energy production, revealing how years of disrupted sleep, blood sugar imbalances, chronic stress, and environmental toxins have gradually depleted your mitochondria—the powerhouses within your cells. Rather than reaching for another coffee or energy drink, discover how targeted nutrition, strategic movement, and environmental modifications can repair your body's energy systems from the ground up.
You'll learn why artificial stimulants only mask the problem while specific nutrients like CoQ10, B vitamins, and magnesium directly feed your cellular energy factories. Dr. Dolcecore outlines a complete daily energy blueprint—from morning sunlight exposure and protein-rich breakfasts to evening digital detoxes and optimal sleep temperatures—designed to align with your body's natural rhythms.
The most powerful revelation? Small, consistent changes yield transformative results. Whether it's adding anti-inflammatory foods, taking 10-minute "movement snacks" throughout your day, or practicing 60-second breathing exercises, these micro-habits compound into renewed vitality. By understanding fatigue as a symptom rather than an inevitable state, you'll gain the tools to transform your energy levels permanently.
Ready to break free from exhaustion? Pick just three habits from this episode and commit to them for seven days. Your mitochondria—and your future self—will thank you. Message us for the free 7-Day Energy Reset guide to jumpstart your journey back to vibrant, sustainable energy.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Today we're talking about one of the most common
complaints in modern life lowenergy.
But here's the truth if youconstantly feel drained,
sluggish or burned out, it'snormal and it's fixable.
By the end of this episode,you'll have a toolkit to take
back your energy physically,mentally and emotionally.
Thanks for joining me.
(00:24):
I'm Dr Enrico Nogicori, andwelcome to another episode of
Living a Full Life, and energyis one of those things that we
talk about all the time.
And no, there is no quickenergy drink that's going to fix
low energy.
Let's discuss the things thatare really causing our low
energy from a hormonalperspective, a stress
perspective and all theperspectives that you've
(00:44):
probably heard of before but mayhave been putting aside and not
really living eye to eye with.
And what happens over time isour energy does reduce, and
we're going to go through abunch of things that I hope you
can take home with and make somechanges that will help you
improve your energy and maybeothers as well.
(01:04):
So let's go through what itmeans for low energy.
No, it's not just you gettingold.
Yes, when you were 15, you hadtons of energy, or when you were
eight years old, you had tonsof energy.
But what ends up happening overtime?
Is it really just an agingprocess, or is it really just a
bunch of other things that aretaking a toll on us, like stress
?
And there's really hiddenenergy killers that we're going
(01:27):
to go through, and there'spodcasts about this everywhere.
Nothing here is going to berevelationary, but what you're
going to hear is that these arethe things that are really
starting to drain your energyover time and by the time you
get to the point of now whereyou do feel low energy.
It wasn't something thathappened over the weekend or
over the last five months.
It's something that's beenhappening year upon year, over
(01:49):
and over again, and your body'sreally craving for something to
change.
Otherwise, it can never reallybalance and get its energy back,
and so the number one thingthat reduces our energy is poor
quality sleep.
You got to think about how youused to sleep as a kid or as a
teenager.
They could barely wake you upin the morning.
You didn't want to wake up.
You were sound asleep, sleptthrough the night, and it was
(02:12):
really tough to even wake up inthe morning.
Your body craved that healingtime to rejuvenate and
re-energize, and as time goes byand life starts to have more
and more implications of workand school and college and kids
and waking up and doing all theother things for everyone else.
Our sleep starts to take effect.
But you need to take a stepforward and make sleep your
(02:34):
priority, or else really this isgoing to be a grind trying to
get your energy back.
So it's not just quantity ofsleep, it's really fragmented
sleep equals hormonal imbalance.
Not getting into the circadianrhythm during our sleep causes a
bunch of hormonal changes inthe body and these start to
build up upon the years as theygo by.
(02:54):
So by the time we're in our 40sand 50s we start to really have
a hard time sleeping in general, and now we've just created an
entire negative feedback loopthat's very hard to break.
And the things that are changingover the last decade or two is
really screen time.
Televisions have been aroundsince the 50s, but what's
happening with screen time isit's increasing more and more
(03:16):
and more.
Before, all we had was atelevision set where in the
evenings we would turn it on,watch the news, watch some late
programming, get our popcorn andcan't wait for TGIF and watch
those shows, and then we wouldturn off the TV and that was it
for screen time?
There really wasn't much more,I think computers came into our
lives and then now we havetablets and cell phones and
these things are sitting in ourpockets and they're everywhere.
(03:38):
We have multiple devices in ourhomes and at work.
So screens have really takenover our lives.
So we have to go back to naturalways of avoiding screen time
for 90 minutes before bed andthen use magnesium or tart
cherry juice as a natural sleepaid but the removing of screens
(03:59):
is really key or having somedowntime before we go to sleep
to really give the brain achance to get ready for sleep.
Otherwise, if we turn off thescreen and then roll over and go
to sleep, it takes time for thebrain to switch off.
Even though we may fall asleep,it may take it longer to fall
into a shallow sleep, a deepersleep and even a REM sleep later
(04:19):
into the night.
And the longer we postpone that, guess what happens?
It's morning and we have towake up.
So we may never get into thatlong REM sleep or deep sleep
because we just procrastinatedthe body's natural ability to
fall asleep.
So screen time just has to shutdown.
If you typically go to bed at10 pm.
Just make sure by 8.30, 9o'clock it's done.
(04:41):
You're just getting some tidythings done, writing some things
for tomorrow, getting thoselittle.
I know everything's digital.
Now You're going to be like,how am I going to do that
without a screen Piece of paperand just getting ready for the
next day.
Or maybe saving the householdtasks that have to be done for
the end of the day, gettingthose things done, shuffling
some things around the house,filling up the dog food bowl,
(05:01):
getting those little things donethere and then easing down and
going to sleep.
Another major culprit for lowenergy is blood sugar imbalances
.
Energy crashes from sugar slashcarb heavy meals.
So making sure our late nightmeals are not or our evening
meals or dinners are not superheavy loaded with carbs, because
(05:25):
then our blood sugar spikes andthat gives us a harder time to
control our blood sugars.
And really we should never havecarb heavy meals ever.
Protein should be the source ofenergy for every meal.
So eat protein and healthy fatwith every meal to stabilize
blood glucose levels and thenessentially stabilize your
(05:46):
energy.
You see this even with kids.
If they get into sugar or theyhave a sugar-dense meal or
carb-dense meal, you'll see them.
Their energy kind of goesthrough the roof immediately
after as their body gets used tothat sugar and then they hit a
crash and that's really theblood sugar disruption.
You'll see behavioral changesin children and in yourself too.
You get lethargic, you getgrumpy after 90 minutes after a
(06:09):
heavy meal like that, becauseyou are also crashing your
energy tanks because of theblood sugar imbalances.
So really prioritizing how youstructure your meals protein
heavy 40% of the meal should beprotein, 30% of the meal should
be fat and the other 30% shouldbe carbs.
It's just a well-balancednutritional meal and that should
(06:31):
be a rule for every meal thatyou have Breakfast, lunch,
dinners and even snacks shouldbe reduced in carbohydrates of
less than 50% of the meal'stotal caloric energy, of less
than 50% of the meal's totalcaloric energy.
And then, number three, chronicstress and the cortisol
dysregulation that happens fromstress.
Stress comes from all differentperspectives from our life,
(06:53):
from work, from physical, mental, emotional.
They come from all differentperspectives, even chemical, and
the cortisol rollercoaster thatcomes with chronic stress is
what makes us feel wired all thetime, but also tired, lethargic
.
We're wired, we're stressed,we're anxious, we're compulsive,
(07:14):
we're obsessive, but yet stillfatigued and tired.
We're perfectionists.
We want to get things done.
This may sound like you, butwe're also anxious at the same
time, and then we just can'tfeel rested at all.
We're also anxious at the sametime and then we're just can't
feel rested at all.
We're just tired all the time.
So a good tip for this isbreathing, is really taking time
to breathe and letting thatwell, the stress will never go
(07:35):
away, but to control the stressthat's around us and using deep
breathing to get there.
Whenever you do feel stressedor panicked or anxious, to just
stop, close your eyes and take abreath.
Closing your eyes just givesyou a chance to distract from
the environment, just sets up abarrier between you and the
environment.
But the breathing is where thefocus comes in.
Taking big, deep breaths, inpushing the diaphragm down and
(07:59):
expanding the rib cage creates aparasympathetic response in the
body of calmness and there's ahuge cascade that happens
hormonally.
When we do this, cortisolstarts to reduce immediately and
some other hormones start tochange as well, and it helps
reduce inflammation as well.
So you create this almoststress response that's happening
(08:22):
down to more of a reduction inanxiety.
By controlling your breathing,you'll notice this.
Your shallow breathe or you getmore panicked, the more anxious
you get, it's harder to take adeeper breath.
You're taking actually slow,shallow breathing and you'll
carry that into your sleep atnight and shallow breathe
through the night which keepsyou in this sympathetic phase of
(08:43):
stress.
So, box breathing, coldexposure it doesn't have to be a
cold plunge, but even a coolshower or just going out for a
walk, just taking the dog, goingfor a walk and breathing when
you're out there.
Just taking 15, 20 minutes togo for a walk and breathing
helps reset your cortisol levels, which is the direct connection
(09:05):
to how we feel with stress.
The reason some people arepanicked and stressed and
anxious around stress is becausetheir cortisol is dictating how
they feel.
Others are cool, calm andcollective under stress and it's
because they are justsubconsciously doing those
things.
They're keeping control.
These things don't phase them.
Maybe they don't take it aspersonal as others do and they
(09:28):
just look at work as work andmoney as money and these things.
They can just let things go.
These are great little tipsthat you can learn from people
that do manage stress well onhow to filter through that
Inflammation.
In itself, this is another thing, and toxic overload is another
reason why we lose energy.
We don't realize this, but thetoxins are everywhere and food
(09:50):
is the most controlling thingthat you can do with your life
is choose what you eat.
The rest is around us.
We have EMF frequencies,radiation from wireless devices.
We've got pollution in the air.
We've got pollution in thewater.
We've got pollution in the air.
We got pollution in the water.
We got pollution in theenvironment.
We got pesticides andherbicides being sprayed on our
lawns.
We got stuff being sprayed outof airplanes.
(10:13):
We got stuff all around us.
It's in the air.
Can't really control all that.
You can use filters and dothings to your home and your
environment to help reduce it,but the biggest control you have
is the food that you put intoyour mouth and we have to start
there.
When it comes to stress, itdirectly relates to inflammation
when we get toxin overload.
(10:33):
Environmental toxins, poor guthealth and processed foods are
all working together against us.
That where we need to step inand really filter the things
that we can control.
So add anti-inflammatory foodsto your diet.
That's where you should startoff.
It's hard to just revamp diets.
(10:54):
People just go in there.
I'm going to go on a diet.
Why is eating healthy considereda diet in the first place.
Eating healthy isn't a diet.
Eating healthy is thefoundation to eating period.
It's all the other things weadd in there and make it sound
like it's part of our diet andit's okay.
That actually makes it not okay.
A healthy diet is fruits,vegetables, proteins and good
(11:18):
fats.
We know this, and they comefrom only good foods and whole
foods.
There is no processed wayaround this.
So the fact that we addprocessed foods like cheese and
breads and processed grains andcarbohydrates and packaged foods
to our diet and say, yeah, it'sokay, cereal is okay, pancakes
are okay.
(11:38):
Yeah, boxed lunch meat is okay,whatever it is that we're
buying, it's not, and we allknow this.
I think we do right.
The foundation to a healthydiet is whole foods, and so the
key is not to just jump into thenew fad diet.
The key is to start to addanti-inflammatory foods to how
(11:58):
you eat right now.
It's going to be the easiestand fastest way, because you can
wake up tomorrow and do thisimmediately.
You can just get turmeric.
Start adding leafy greens toyour diet, buying some salmon.
When was the last time youbought some wild caught salmon?
Well, make sure it's tomorrow.
Add that to your diet as a meala few times a week and then
filter your water and just gofragrance free for a little bit.
(12:20):
Stop spraying stuff on yourbody for a little bit.
Try that for 30 days.
Look what ends up happening.
When you add theseanti-inflammatory foods to your
body, turmeric can be asupplement.
You don't have to go out andbuy a bunch of ginger and start
mincing that into all yoursalads.
But that's a great way as well.
There's tons of these thingsand you can look them up as
anti-inflammatory foods and pickthe top five and start adding
(12:43):
those to your diet as long asyou like them.
If you don't like kale, don'tgo buy kale.
You're not going to eat it.
So choose the ones that youlike and start adding them to
your diet.
This is probably the fastest wayto reduce toxic overload by
adding anti-inflammatory foodsto your diet.
I'm going to say, dr Deep, canI eat fast food for lunch every
single day and just add turmeric?
(13:03):
Well, you know the answer tothat.
The answer is going to be no.
We're never going to offset badchoices with one simple good
choice.
It doesn't work that way.
You can't smoke a pack ofcigarettes and say, well, I'm
going to eat two apples todayinstead of that to offset the
badness of the cigarettes.
We know that doesn't make anysense.
We have to eliminate ordrastically reduce toxins and
(13:24):
start to add anti-inflammatoryfoods in order to negate toxic
overload and to negate disease.
We want to try and preventdisease and maintain wellness,
so these are two differentthings.
Going in the direction ofwellness requires doing well
things, and when we slip fromthere, we can only fall towards
disease or illness, and that'sjust how health works.
(13:45):
So there is no way around this.
But we can't just justify theway we've been eating the whole
time, feeling tired all the timeand saying, well, it's not my
fault.
And playing victim.
We can't.
We have to make a change.
We all do, and that's how itall starts is with the next day
saying, yes, I'm going to addsome anti-inflammatory foods,
which will then fill me up andjust naturally omit some
(14:08):
processed foods in your bodybecause you just substituted
deli meats with wild caughtsalmon.
I mean, it's automatically.
You're not going to eat morefood, you're just going to have
to substitute naturally, whichis just a great way to do this
for all of us that are reallybusy.
Sedentary lifestyle is anotherthing that leads to fatigue.
We just don't move, andmovement creates mitochondrial
(14:30):
efficiency in our body.
The mitochondria are in everysingle cell in your body and
they're the energy hub of everycell in your body, and the more
we move and the more we exercise, the more we excite
mitochondrial proficiency andwhen we do that, we create
better ATP output, better energyoutput within the cell, which
then gives us better energyoutput overall.
(14:52):
So 10 minute movement snacksthroughout the day multiple
times can add up to 30, 50, 60minutes of exercise every single
day just by doing 10-minutemovement breaks.
You can do this at home or atwork, even if you work in a
cubicle of getting up and justgoing for a 10-minute walk, five
minutes one way, five minutesback to your office cubicle and
(15:13):
sit down again and do it again.
And doing this multiple timesper day adds those minutes to a
sedentary lifestyle, which thenmakes your lifestyle
non-sedentary, which is going inthe right direction towards
health and sliding away fromillness, which is great.
So movement we talked aboutthis.
Tons of exercise podcasts youcan go back and talk about and
listen to and to motivate youabout exercise, but again, we're
(15:37):
talking about the little thingsthat we can just start to do
immediately to help us with ourenergy overall.
And, lastly but not least,mental overload and decision
fatigue.
There's just way too much stuffgoing on right now for us to
make decisions.
I don't know about you, but theamount of texts, emails and
messages I get per day, directand indirect directly trying to
(15:57):
get my attention and indirectlytrying to solicit to me, is mind
boggling.
It's hundreds.
It's absolutely crazy wherewe're going with this.
And now with AI and chatbotsand auto callers, it's game over
.
You're just going to go fromhundreds to even more hundreds
of connections per day that youjust literally have to ignore.
And this overload is real andwe just have to start using
(16:22):
filters and putting these thingsaway and our devices down and
ignoring emails and usingsmarter email filtering to make
sure that stuff that ends up inyour inbox really is for you or
most of it is for you and thestuff that's in your spam and
promotions is just easilydeleted every week.
You don't even have to look atthem to move forward that way.
(16:44):
So cognitive exhaustion is realfor multitasking, screen time
and overstimulation.
We put down one phone and weturn on Netflix.
We turn off Netflix and we turnon an Apple device.
We turn off the Apple deviceand we're on our smartwatch and
it's just data overload.
We're always looking for thenext thing for data and I find
myself picking up my own phone,wanting to go check my email or
(17:06):
do something on my phone andI'll go and click a social media
app, or I'll go and click thewrong app and get sucked into
that for three minutes.
I'm like what was I going to do?
I wasn't.
What am I doing?
Why am I scrolling this?
Why am I checking the messagesinside of my Instagram account?
What's going on?
I didn't mean to do this andit's just that quick touch.
(17:27):
That's happening because ofrepetitive behavior, so that
cognitive exhaustion is real.
So a great tip for this is tocreate mental white space no
phone mornings, walk withoutheadphones, digital detox days
where you just don't.
I've caught myself.
Even all the working out that Ido and going to the gym, I
still bring my headphones andI'm listening to music or
podcasts, just constantlydownloading information all the
time.
(17:47):
Sometimes it's just nice to not.
I tried to do that the otherday at my gym and they're still
blasting the music in there.
So there really is no quiet.
But going for a quiet walk withnothing in your ears can be a
great 20 minute exercise thatyou do almost every day, but
definitely maybe using theweekends for that to just
offload and just turn off thedevices.
We need to do this as devicesand technology keep moving
(18:09):
forward.
We're going to have to getthese out of our face,
especially with AI.
So here are some signs that youare running on empty.
These are red flags.
Definitely have to take a lookat these, because this is what's
declining your energy overall.
I've got like five or sixpoints here Mid-afternoon
crashes If you're getting to 12,1, 2 o'clock and you're
(18:32):
starting to crash, that's a signthat your energy is blundered.
Reliance on caffeine to functionWaking up in the morning and
the first thing you do ispouring a coffee is not the
worst thing in the world, butgetting to that 10 o'clock point
and, being like man, I needanother coffee.
That's what we're talking about.
That caffeine to function issueis a red flag showing that your
(18:54):
reliance on caffeine orstimulation is needed to produce
energy or maintain energy toget you through the morning.
That's one Brain fog or memorylapses If you're noticing that
that is directly related tochronic energy decrease,
irritability or low mood overtime and constantly, day in and
(19:15):
day out.
That's a huge red flag as well.
Low motivation Maybe you'realways a motivational person and
then all of a sudden yourmotivation is starting to
decrease or taking a dive.
That's a sign as well of lowenergy.
Nothing really here that'ssurprising anyone, but these are
the top red flags.
Poor workout recovery let's sayyou do decide to start going to
(19:35):
the gym and it's not your firstweek, but you've been doing it
for a month or two and you'restill taking time to recover
afterwards and you're notgetting that post-recovery time
down and just taking time.
That's because you've beenfatigued for so long.
Keep plugging at the gym, don'tquit that.
But understand that you'regoing to have to work your way
through increasing that recoveryand it's going to come through
diet and nutrition, by gettingin more anti-inflammatory foods
(19:59):
and reducing the inflammationand toxic overload.
That's coming through your diet.
You're going to just have toslowly work and clean that up.
That's going to be how you getthat.
And digestive issues If you'restarting to get more and more
digestive issues, it's happeningbecause of gut fatigue, which
comes from total fatigue in thebody.
So fatigue is a symptom, it'snot a diagnosis.
Your body's asking for changeand that's why you're listening
(20:21):
to this podcast still and youhaven't given up.
It's because this is how you'regoing to make change and we
really need to know what thescience is behind energy and
what creates it.
Your mitochondria is where yourenergy factories.
All of the cells ATP.
Every cell relies onmitochondrial function.
Damaged mitochondria is whatequals low cellular energy, and
(20:43):
you damage your mitochondriaover time.
How?
By toxic overload influenced bytoxins, stress and lack of
nutrients.
So foundational energy driversare oxygen.
You got to breathe deeper, notmore.
You don't need to put an oxygentank to your nose and get
(21:04):
moreents.
Coenzyme Q10, b vitamins,magnesium, iron, if necessary,
and vitamin D are the keynutrients your mitochondria
absolutely need to live andflourish at higher potential.
(21:28):
Coenzyme Q10 can be a gamechanger for many people and it's
safe for you to go and getright now.
Don't need a doctor'ssupervision.
It doesn't really comminglewith anything else Heart-related
diabetes, anything, it's okay.
You can add this to your diet,just follow the instructions on
the bottle.
But nutrients can be the maindriver here the lack of them and
(21:48):
that's why we run into a lot ofproblems.
Light direct sunlight setscircadian rhythm and boosts your
mitochondria.
Your mitochondria directlyrespond to the circadian rhythm,
meaning your sleep cycle.
So if you're getting poor sleepand we're not getting much
sunlight, we're just creating anenvironment of poor energy.
(22:09):
All around Light can be a hugething.
Just going outside, gettingsome direct sunlight can play a
huge role in how you feeloverall and trying to make that
a daily event and of course wetalked about movement.
Resistance training, zone twocardio or combining those two
together is probably the bestcombination you can do.
(22:29):
Lifting some heavy weight,putting some zone two cardio,
which is steady state cardio,keeping your heart rate about
120 beats a minute for 20minutes, 15 minutes, 30 minutes,
whatever you want to do isprobably the best combination
for mitochondrial influence inthe body and cellular activity.
Fatigue is often mitochondrialdysfunction in disguise.
(22:52):
Your job is to repair and feedthe mitochondria.
You do that with exercise andnutrition.
Go figure, every single podcastI've ever done is probably
about exercise and food andnutrition.
Right, no real weird things inthis podcast, nothing out of the
(23:15):
ordinary today.
But the focus on certainindirect supplements like
coenzyme Q10 can be gamechangers for most people.
So reversing fatigue you justhave to have a new daily energy
blueprint.
So in the morning, wake withsunlight within 30 minutes, so
you wake up.
Try and get some directsunlight.
This can be just by opening upa window and just getting it
(23:37):
through the window.
Seeing that sun.
For shift workers, they'llunderstand why this is important
.
They wake up at one in themorning.
It's completely pitch dark.
They get their morning going,they get in the car and they're
driving.
It's still pitch dark.
They're missing that directthing.
But that happens with shiftworkers and also in the winter
up north too, just with theshorter days.
We may not be able to do thatwithin the first 30 minutes of
(23:59):
waking because we don't want towake up at 10 in the morning up
in Alaska, right?
So these are the little thingsthere, if you can get that
sunlight within 30 minutes ofwaking up.
20 to 30 ounces of water with apinch of salt you can even add
a little squeeze of lemon inthere if you want.
But the 20, 30 ounces of waterwith a pinch of salt Himalayan
or Celtic sea salt sprinkle itin there, drink that 20-ounce
(24:21):
glass of water upon waking andthat gives you an electrolyte
start to the day.
Then we want to get 5 to 10minutes of movement, brisk walk
or body weight circuit orwhatever you're going to do, a
set of burpees or taking the dogout for a quick 10 minute walk
and coming back in and theneating a protein rich breakfast
(24:41):
20 to 30 grams 30 grams minimumI would do for most adults of
protein.
For your breakfast.
This comes with egg whites,oatmeal protein.
For your breakfast this comeswith egg whites, oatmeal,
sausage.
Some grains can be packed withproteins as well, but starting
your day with that and not somuch on the carbs or sugars,
that's a great morning routine.
Midday we want to do a midmorning ashwagandha, rhodiola,
(25:11):
herbal adaptogens that you canadd mid morningmorning.
You can also just take them inthe morning as well as
supplements, but take breaksevery 90 minutes.
Stand, stretch, step outside,do something to break the
sedentary day.
Balanced lunch Again, we talkedabout this.
Proteins first, veggies andslow digesting carbs, complex
(25:31):
carbohydrates instead of thesimple stuff.
Then, by the time evening comesaround, power down one hour
before bed.
Just screens come on off,lights, low gratitude,
journaling, meditation, prayer,parasympathetic activation, deep
breathing, stretching on thefloor, doing some of your dinner
(25:52):
roll or curve work for yourspine and your nervous system,
whatever.
It is just taking some time todo that and sleep in a cold,
dark room, cooler room just tomake sure it's a cooler room
that we find we sleep better.
Most of us, because of our 98degree body temperatures, we
sleep better in a 65 to 69degree Fahrenheit room, or like
(26:13):
a 16, 17, 18 degree Celsius room.
That's where most people doreally well.
Some of you are like man,that's cold, but less than 20
degrees Celsius, less than 70degrees Fahrenheit, is the
optimal range there.
For us in Florida.
That's expensive to get the ACdown that low.
Florida, that's expensive toget the AC down that low.
(26:34):
So I'm perfectly cool with 74degrees at night with no sheets.
That's how I do it here inFlorida.
But within reason, within yourenvironment.
Here's some bonus habits aswell For the long game.
For those of you that aremotivated man, my energy has
been an issue for 10 years.
This is great.
I'm just going to add someanti-inflammatory foods, I'm
going to add some supplementsand I'm going to just take some
breaks and shut off power onehour before bedtime.
(26:56):
I think you listen to thispodcast.
You got a great start to it,but try intermittent fasting.
You want to really get yourenergy back quickly.
12 to 14 hour fasts, which meansyou don't eat food for 12 to 14
hours, pretty easy.
If you eat your dinner by 6, 7o'clock PM and not eat breakfast
until the next day at 7 AM 7, 8AM, you're giving yourself that
(27:17):
12, 13 hour fast which helpsimprove your metabolism.
So if you eat late, if yousnack at 8, 9, 10 o'clock, you
grab something mix nuts, youjust ate something at 10 o'clock
at night.
Then you can't eat the next dayuntil 10 o'clock in the morning
.
Try this, test yourself with it.
See how that goes.
You'll notice even that 12-hourintermittent fasting how well
(27:39):
it goes and if it boosts how youfeel, you may want to move to
16 hours where you startskipping breakfast for a while
and just eating your lunch snackand dinner during the day to
really get your mitochondriafired up.
Eliminate processed foods andseed oils.
The rancid oils in our dietcrash our entire metabolism,
(28:02):
crash our energy, plaquingcardiac disease, liver disease.
It can create a lot of issuesand when we talk about seed oils
, talking about like any canolaoil, vegetable oil, sesame oil,
(28:27):
like all the seeds, they justdon't hold well and they degrade
very quick and their fatty acidchains break down, which
considers them rancid, and usingit to cook or eating processed
foods with this in it and,believe me, not most processed
foods use cheap oils.
They just do.
If it's boxed or canned or anyway to preserve food on a shelf,
(28:50):
they use the bad.
You can't put good coconut oilor olive oil and leave it to be
shelf stable for too long,because it'll just go bad.
The bacteria love it.
They'll eat it.
So that's the issue there.
So they typically use lowergrade oils and they're also
cheaper for processed foods.
To keep processed foods cheap,it just makes sense.
So try and avoid those things.
(29:12):
Test for nutrient deficiencies.
I would do this, especiallyover the age of 30.
I would start testing fornutrient deficiencies as far as
your B vitamins, b12, iron, yourthyroid, checking these things
to see what's going on.
You may have microcytic anemiaor a low anemia issue.
That's dragging your energydown and use movement to
(29:32):
energize, not deplete yourself.
So these hardcore exercisespeople get themselves into high
intensity long running, 60minute runs can actually deplete
your mitochondria over time.
It's hard workouts.
So doing 15, 20 minute workoutsprobably is going to be better
for you than grinding long orhigh intensity over and over
(29:53):
again.
So if you're having low energy,diving into a major fitness
program where it's highintensity and hard on the body
and tons of reps may not giveyou the result of better energy.
You may wonder why you're stillhaving low energy.
It's because you're depletingyourself physically now and
distracting yourself mentallywith the physical in a good way,
because you're trying toexercise but you're pushing
(30:14):
yourself too hard.
So little things there.
So here's a top 10 thing.
If you want to just jot thesethings down, walk barefoot on
grass.
Grounding can help the chargein the body.
We are polarized because we'rejust made up of the universe.
We're just a bunch of atoms andwe have positive and negative
(30:35):
charges.
By putting our feet on theground we ground ourselves,
which can help with oxidativestresses.
Cold showers, even 30 seconds,just at the very end of your
shower, just making it cold forthe final 30 seconds.
Drinking water with minerals init, even a pinch of salt.
Breathe deeply for 60 seconds,just taking one minute a few
times a day where you just focuson your breathing.
(30:56):
Power.
Naps on the weekend, maybe onSundays you just make it a thing
.
At two o'clock in the afternoonyou take a 15 minute power nap
on the couch.
I find that, even if just 15minutes of quiet around the
house, if I get that, I'malready snoozing, so that's a
great way to do it.
Laugh or listen to music youlove.
(31:16):
Put on the stuff that you enjoy.
That's when you put on theheadphones.
Eat something green everysingle day.
Swap coffee for matcha twotimes per week.
Turn off your Wi-Fi at night.
That's for EMF radiation.
Just turn it off.
You don't need it.
You're going to sleep andschedule something to look
forward to, whether it's thisweekend coming up in a month, a
hotel stay, maybe plan for thenext big vacation.
Even just having something onthe schedule to look forward to
(31:40):
boosts your morale.
If you want more energy, youdon't need more caffeine, you
need more alignment.
So my challenge to you is pickthree habits from today's
podcast and commit to them forseven days.
If you want some uh motivation,if you need some accountability
, dm us at full lifechiropractic at full life Tampa.
(32:02):
Info at full life Tampa.
Instagram.
Find me, enrico Dolcecori, onsocial media and DM me your
progress.
Let me know how you're doing.
We'll hold you accountable.
And just for listening to thepodcast, just ask for the seven
day energy reset and we'll emailyou the PDF.
It gives you a seven dayaccountability.
Print it.
Leave it on your fridge forjust for seven days to show you
(32:23):
the tips that you may be able tofollow and help you with your
energy.
Stay well, stay healthy andtake care.
Today we're talking about one of the most common
complaints in modern life lowenergy.
But here's the truth if youconstantly feel drained,
sluggish or burned out, it'snormal and it's fixable.
By the end of this episode,you'll have a toolkit to take
back your energy physically,mentally and emotionally.
Thanks for joining me.
(00:24):
I'm Dr Enrico Nogicori, andwelcome to another episode of
Living a Full Life, and energyis one of those things that we
talk about all the time.
And no, there is no quickenergy drink that's going to fix
low energy.
Let's discuss the things thatare really causing our low
energy from a hormonalperspective, a stress
perspective and all theperspectives that you've
(00:44):
probably heard of before but mayhave been putting aside and not
really living eye to eye with.
And what happens over time isour energy does reduce, and
we're going to go through abunch of things that I hope you
can take home with and make somechanges that will help you
improve your energy and maybeothers as well.
(01:04):
So let's go through what itmeans for low energy.
No, it's not just you gettingold.
Yes, when you were 15, you hadtons of energy, or when you were
eight years old, you had tonsof energy.
But what ends up happening overtime?
Is it really just an agingprocess, or is it really just a
bunch of other things that aretaking a toll on us, like stress
?
And there's really hiddenenergy killers that we're going
(01:27):
to go through, and there'spodcasts about this everywhere.
Nothing here is going to berevelationary, but what you're
going to hear is that these arethe things that are really
starting to drain your energyover time and by the time you
get to the point of now whereyou do feel low energy.
It wasn't something thathappened over the weekend or
over the last five months.
It's something that's beenhappening year upon year, over
(01:49):
and over again, and your body'sreally craving for something to
change.
Otherwise, it can never reallybalance and get its energy back,
and so the number one thingthat reduces our energy is poor
quality sleep.
You got to think about how youused to sleep as a kid or as a
teenager.
They could barely wake you upin the morning.
You didn't want to wake up.
You were sound asleep, sleptthrough the night, and it was
(02:12):
really tough to even wake up inthe morning.
Your body craved that healingtime to rejuvenate and
re-energize, and as time goes byand life starts to have more
and more implications of workand school and college and kids
and waking up and doing all theother things for everyone else.
Our sleep starts to take effect.
But you need to take a stepforward and make sleep your
(02:34):
priority, or else really this isgoing to be a grind trying to
get your energy back.
So it's not just quantity ofsleep, it's really fragmented
sleep equals hormonal imbalance.
Not getting into the circadianrhythm during our sleep causes a
bunch of hormonal changes inthe body and these start to
build up upon the years as theygo by.
(02:54):
So by the time we're in our 40sand 50s we start to really have
a hard time sleeping in general, and now we've just created an
entire negative feedback loopthat's very hard to break.
And the things that are changingover the last decade or two is
really screen time.
Televisions have been aroundsince the 50s, but what's
happening with screen time isit's increasing more and more
(03:16):
and more.
Before, all we had was atelevision set where in the
evenings we would turn it on,watch the news, watch some late
programming, get our popcorn andcan't wait for TGIF and watch
those shows, and then we wouldturn off the TV and that was it
for screen time?
There really wasn't much more,I think computers came into our
lives and then now we havetablets and cell phones and
these things are sitting in ourpockets and they're everywhere.
(03:38):
We have multiple devices in ourhomes and at work.
So screens have really takenover our lives.
So we have to go back to naturalways of avoiding screen time
for 90 minutes before bed andthen use magnesium or tart
cherry juice as a natural sleepaid but the removing of screens
(03:59):
is really key or having somedowntime before we go to sleep
to really give the brain achance to get ready for sleep.
Otherwise, if we turn off thescreen and then roll over and go
to sleep, it takes time for thebrain to switch off.
Even though we may fall asleep,it may take it longer to fall
into a shallow sleep, a deepersleep and even a REM sleep later
(04:19):
into the night.
And the longer we postpone that, guess what happens?
It's morning and we have towake up.
So we may never get into thatlong REM sleep or deep sleep
because we just procrastinatedthe body's natural ability to
fall asleep.
So screen time just has to shutdown.
If you typically go to bed at10 pm.
Just make sure by 8.30, 9o'clock it's done.
(04:41):
You're just getting some tidythings done, writing some things
for tomorrow, getting thoselittle.
I know everything's digital.
Now You're going to be like,how am I going to do that
without a screen Piece of paperand just getting ready for the
next day.
Or maybe saving the householdtasks that have to be done for
the end of the day, gettingthose things done, shuffling
some things around the house,filling up the dog food bowl,
(05:01):
getting those little things donethere and then easing down and
going to sleep.
Another major culprit for lowenergy is blood sugar imbalances
.
Energy crashes from sugar slashcarb heavy meals.
So making sure our late nightmeals are not or our evening
meals or dinners are not superheavy loaded with carbs, because
(05:25):
then our blood sugar spikes andthat gives us a harder time to
control our blood sugars.
And really we should never havecarb heavy meals ever.
Protein should be the source ofenergy for every meal.
So eat protein and healthy fatwith every meal to stabilize
blood glucose levels and thenessentially stabilize your
(05:46):
energy.
You see this even with kids.
If they get into sugar or theyhave a sugar-dense meal or
carb-dense meal, you'll see them.
Their energy kind of goesthrough the roof immediately
after as their body gets used tothat sugar and then they hit a
crash and that's really theblood sugar disruption.
You'll see behavioral changesin children and in yourself too.
You get lethargic, you getgrumpy after 90 minutes after a
(06:09):
heavy meal like that, becauseyou are also crashing your
energy tanks because of theblood sugar imbalances.
So really prioritizing how youstructure your meals protein
heavy 40% of the meal should beprotein, 30% of the meal should
be fat and the other 30% shouldbe carbs.
It's just a well-balancednutritional meal and that should
(06:31):
be a rule for every meal thatyou have Breakfast, lunch,
dinners and even snacks shouldbe reduced in carbohydrates of
less than 50% of the meal'stotal caloric energy, of less
than 50% of the meal's totalcaloric energy.
And then, number three, chronicstress and the cortisol
dysregulation that happens fromstress.
Stress comes from all differentperspectives from our life,
(06:53):
from work, from physical, mental, emotional.
They come from all differentperspectives, even chemical, and
the cortisol rollercoaster thatcomes with chronic stress is
what makes us feel wired all thetime, but also tired, lethargic
.
We're wired, we're stressed,we're anxious, we're compulsive,
(07:14):
we're obsessive, but yet stillfatigued and tired.
We're perfectionists.
We want to get things done.
This may sound like you, butwe're also anxious at the same
time, and then we just can'tfeel rested at all.
We're also anxious at the sametime and then we're just can't
feel rested at all.
We're just tired all the time.
So a good tip for this isbreathing, is really taking time
to breathe and letting thatwell, the stress will never go
(07:35):
away, but to control the stressthat's around us and using deep
breathing to get there.
Whenever you do feel stressedor panicked or anxious, to just
stop, close your eyes and take abreath.
Closing your eyes just givesyou a chance to distract from
the environment, just sets up abarrier between you and the
environment.
But the breathing is where thefocus comes in.
Taking big, deep breaths, inpushing the diaphragm down and
(07:59):
expanding the rib cage creates aparasympathetic response in the
body of calmness and there's ahuge cascade that happens
hormonally.
When we do this, cortisolstarts to reduce immediately and
some other hormones start tochange as well, and it helps
reduce inflammation as well.
So you create this almoststress response that's happening
(08:22):
down to more of a reduction inanxiety.
By controlling your breathing,you'll notice this.
Your shallow breathe or you getmore panicked, the more anxious
you get, it's harder to take adeeper breath.
You're taking actually slow,shallow breathing and you'll
carry that into your sleep atnight and shallow breathe
through the night which keepsyou in this sympathetic phase of
(08:43):
stress.
So, box breathing, coldexposure it doesn't have to be a
cold plunge, but even a coolshower or just going out for a
walk, just taking the dog, goingfor a walk and breathing when
you're out there.
Just taking 15, 20 minutes togo for a walk and breathing
helps reset your cortisol levels, which is the direct connection
(09:05):
to how we feel with stress.
The reason some people arepanicked and stressed and
anxious around stress is becausetheir cortisol is dictating how
they feel.
Others are cool, calm andcollective under stress and it's
because they are justsubconsciously doing those
things.
They're keeping control.
These things don't phase them.
Maybe they don't take it aspersonal as others do and they
(09:28):
just look at work as work andmoney as money and these things.
They can just let things go.
These are great little tipsthat you can learn from people
that do manage stress well onhow to filter through that
Inflammation.
In itself, this is another thing, and toxic overload is another
reason why we lose energy.
We don't realize this, but thetoxins are everywhere and food
(09:50):
is the most controlling thingthat you can do with your life
is choose what you eat.
The rest is around us.
We have EMF frequencies,radiation from wireless devices.
We've got pollution in the air.
We've got pollution in thewater.
We've got pollution in the air.
We got pollution in the water.
We got pollution in theenvironment.
We got pesticides andherbicides being sprayed on our
lawns.
We got stuff being sprayed outof airplanes.
(10:13):
We got stuff all around us.
It's in the air.
Can't really control all that.
You can use filters and dothings to your home and your
environment to help reduce it,but the biggest control you have
is the food that you put intoyour mouth and we have to start
there.
When it comes to stress, itdirectly relates to inflammation
when we get toxin overload.
(10:33):
Environmental toxins, poor guthealth and processed foods are
all working together against us.
That where we need to step inand really filter the things
that we can control.
So add anti-inflammatory foodsto your diet.
That's where you should startoff.
It's hard to just revamp diets.
(10:54):
People just go in there.
I'm going to go on a diet.
Why is eating healthy considereda diet in the first place.
Eating healthy isn't a diet.
Eating healthy is thefoundation to eating period.
It's all the other things weadd in there and make it sound
like it's part of our diet andit's okay.
That actually makes it not okay.
A healthy diet is fruits,vegetables, proteins and good
(11:18):
fats.
We know this, and they comefrom only good foods and whole
foods.
There is no processed wayaround this.
So the fact that we addprocessed foods like cheese and
breads and processed grains andcarbohydrates and packaged foods
to our diet and say, yeah, it'sokay, cereal is okay, pancakes
are okay.
(11:38):
Yeah, boxed lunch meat is okay,whatever it is that we're
buying, it's not, and we allknow this.
I think we do right.
The foundation to a healthydiet is whole foods, and so the
key is not to just jump into thenew fad diet.
The key is to start to addanti-inflammatory foods to how
(11:58):
you eat right now.
It's going to be the easiestand fastest way, because you can
wake up tomorrow and do thisimmediately.
You can just get turmeric.
Start adding leafy greens toyour diet, buying some salmon.
When was the last time youbought some wild caught salmon?
Well, make sure it's tomorrow.
Add that to your diet as a meala few times a week and then
filter your water and just gofragrance free for a little bit.
(12:20):
Stop spraying stuff on yourbody for a little bit.
Try that for 30 days.
Look what ends up happening.
When you add theseanti-inflammatory foods to your
body, turmeric can be asupplement.
You don't have to go out andbuy a bunch of ginger and start
mincing that into all yoursalads.
But that's a great way as well.
There's tons of these thingsand you can look them up as
anti-inflammatory foods and pickthe top five and start adding
(12:43):
those to your diet as long asyou like them.
If you don't like kale, don'tgo buy kale.
You're not going to eat it.
So choose the ones that youlike and start adding them to
your diet.
This is probably the fastest wayto reduce toxic overload by
adding anti-inflammatory foodsto your diet.
I'm going to say, dr Deep, canI eat fast food for lunch every
single day and just add turmeric?
(13:03):
Well, you know the answer tothat.
The answer is going to be no.
We're never going to offset badchoices with one simple good
choice.
It doesn't work that way.
You can't smoke a pack ofcigarettes and say, well, I'm
going to eat two apples todayinstead of that to offset the
badness of the cigarettes.
We know that doesn't make anysense.
We have to eliminate ordrastically reduce toxins and
(13:24):
start to add anti-inflammatoryfoods in order to negate toxic
overload and to negate disease.
We want to try and preventdisease and maintain wellness,
so these are two differentthings.
Going in the direction ofwellness requires doing well
things, and when we slip fromthere, we can only fall towards
disease or illness, and that'sjust how health works.
(13:45):
So there is no way around this.
But we can't just justify theway we've been eating the whole
time, feeling tired all the timeand saying, well, it's not my
fault.
And playing victim.
We can't.
We have to make a change.
We all do, and that's how itall starts is with the next day
saying, yes, I'm going to addsome anti-inflammatory foods,
which will then fill me up andjust naturally omit some
(14:08):
processed foods in your bodybecause you just substituted
deli meats with wild caughtsalmon.
I mean, it's automatically.
You're not going to eat morefood, you're just going to have
to substitute naturally, whichis just a great way to do this
for all of us that are reallybusy.
Sedentary lifestyle is anotherthing that leads to fatigue.
We just don't move, andmovement creates mitochondrial
(14:30):
efficiency in our body.
The mitochondria are in everysingle cell in your body and
they're the energy hub of everycell in your body, and the more
we move and the more we exercise, the more we excite
mitochondrial proficiency andwhen we do that, we create
better ATP output, better energyoutput within the cell, which
then gives us better energyoutput overall.
(14:52):
So 10 minute movement snacksthroughout the day multiple
times can add up to 30, 50, 60minutes of exercise every single
day just by doing 10-minutemovement breaks.
You can do this at home or atwork, even if you work in a
cubicle of getting up and justgoing for a 10-minute walk, five
minutes one way, five minutesback to your office cubicle and
(15:13):
sit down again and do it again.
And doing this multiple timesper day adds those minutes to a
sedentary lifestyle, which thenmakes your lifestyle
non-sedentary, which is going inthe right direction towards
health and sliding away fromillness, which is great.
So movement we talked aboutthis.
Tons of exercise podcasts youcan go back and talk about and
listen to and to motivate youabout exercise, but again, we're
(15:37):
talking about the little thingsthat we can just start to do
immediately to help us with ourenergy overall.
And, lastly but not least,mental overload and decision
fatigue.
There's just way too much stuffgoing on right now for us to
make decisions.
I don't know about you, but theamount of texts, emails and
messages I get per day, directand indirect directly trying to
(15:57):
get my attention and indirectlytrying to solicit to me, is mind
boggling.
It's hundreds.
It's absolutely crazy wherewe're going with this.
And now with AI and chatbotsand auto callers, it's game over
.
You're just going to go fromhundreds to even more hundreds
of connections per day that youjust literally have to ignore.
And this overload is real andwe just have to start using
(16:22):
filters and putting these thingsaway and our devices down and
ignoring emails and usingsmarter email filtering to make
sure that stuff that ends up inyour inbox really is for you or
most of it is for you and thestuff that's in your spam and
promotions is just easilydeleted every week.
You don't even have to look atthem to move forward that way.
(16:44):
So cognitive exhaustion is realfor multitasking, screen time
and overstimulation.
We put down one phone and weturn on Netflix.
We turn off Netflix and we turnon an Apple device.
We turn off the Apple deviceand we're on our smartwatch and
it's just data overload.
We're always looking for thenext thing for data and I find
myself picking up my own phone,wanting to go check my email or
(17:06):
do something on my phone andI'll go and click a social media
app, or I'll go and click thewrong app and get sucked into
that for three minutes.
I'm like what was I going to do?
I wasn't.
What am I doing?
Why am I scrolling this?
Why am I checking the messagesinside of my Instagram account?
What's going on?
I didn't mean to do this andit's just that quick touch.
(17:27):
That's happening because ofrepetitive behavior, so that
cognitive exhaustion is real.
So a great tip for this is tocreate mental white space no
phone mornings, walk withoutheadphones, digital detox days
where you just don't.
I've caught myself.
Even all the working out that Ido and going to the gym, I
still bring my headphones andI'm listening to music or
podcasts, just constantlydownloading information all the
time.
(17:47):
Sometimes it's just nice to not.
I tried to do that the otherday at my gym and they're still
blasting the music in there.
So there really is no quiet.
But going for a quiet walk withnothing in your ears can be a
great 20 minute exercise thatyou do almost every day, but
definitely maybe using theweekends for that to just
offload and just turn off thedevices.
We need to do this as devicesand technology keep moving
(18:09):
forward.
We're going to have to getthese out of our face,
especially with AI.
So here are some signs that youare running on empty.
These are red flags.
Definitely have to take a lookat these, because this is what's
declining your energy overall.
I've got like five or sixpoints here Mid-afternoon
crashes If you're getting to 12,1, 2 o'clock and you're
(18:32):
starting to crash, that's a signthat your energy is blundered.
Reliance on caffeine to functionWaking up in the morning and
the first thing you do ispouring a coffee is not the
worst thing in the world, butgetting to that 10 o'clock point
and, being like man, I needanother coffee.
That's what we're talking about.
That caffeine to function issueis a red flag showing that your
(18:54):
reliance on caffeine orstimulation is needed to produce
energy or maintain energy toget you through the morning.
That's one Brain fog or memorylapses If you're noticing that
that is directly related tochronic energy decrease,
irritability or low mood overtime and constantly, day in and
(19:15):
day out.
That's a huge red flag as well.
Low motivation Maybe you'realways a motivational person and
then all of a sudden yourmotivation is starting to
decrease or taking a dive.
That's a sign as well of lowenergy.
Nothing really here that'ssurprising anyone, but these are
the top red flags.
Poor workout recovery let's sayyou do decide to start going to
(19:35):
the gym and it's not your firstweek, but you've been doing it
for a month or two and you'restill taking time to recover
afterwards and you're notgetting that post-recovery time
down and just taking time.
That's because you've beenfatigued for so long.
Keep plugging at the gym, don'tquit that.
But understand that you'regoing to have to work your way
through increasing that recoveryand it's going to come through
diet and nutrition, by gettingin more anti-inflammatory foods
(19:59):
and reducing the inflammationand toxic overload.
That's coming through your diet.
You're going to just have toslowly work and clean that up.
That's going to be how you getthat.
And digestive issues If you'restarting to get more and more
digestive issues, it's happeningbecause of gut fatigue, which
comes from total fatigue in thebody.
So fatigue is a symptom, it'snot a diagnosis.
Your body's asking for changeand that's why you're listening
(20:21):
to this podcast still and youhaven't given up.
It's because this is how you'regoing to make change and we
really need to know what thescience is behind energy and
what creates it.
Your mitochondria is where yourenergy factories.
All of the cells ATP.
Every cell relies onmitochondrial function.
Damaged mitochondria is whatequals low cellular energy, and
(20:43):
you damage your mitochondriaover time.
How?
By toxic overload influenced bytoxins, stress and lack of
nutrients.
So foundational energy driversare oxygen.
You got to breathe deeper, notmore.
You don't need to put an oxygentank to your nose and get
(21:04):
moreents.
Coenzyme Q10, b vitamins,magnesium, iron, if necessary,
and vitamin D are the keynutrients your mitochondria
absolutely need to live andflourish at higher potential.
(21:28):
Coenzyme Q10 can be a gamechanger for many people and it's
safe for you to go and getright now.
Don't need a doctor'ssupervision.
It doesn't really comminglewith anything else Heart-related
diabetes, anything, it's okay.
You can add this to your diet,just follow the instructions on
the bottle.
But nutrients can be the maindriver here the lack of them and
(21:48):
that's why we run into a lot ofproblems.
Light direct sunlight setscircadian rhythm and boosts your
mitochondria.
Your mitochondria directlyrespond to the circadian rhythm,
meaning your sleep cycle.
So if you're getting poor sleepand we're not getting much
sunlight, we're just creating anenvironment of poor energy.
(22:09):
All around Light can be a hugething.
Just going outside, gettingsome direct sunlight can play a
huge role in how you feeloverall and trying to make that
a daily event and of course wetalked about movement.
Resistance training, zone twocardio or combining those two
together is probably the bestcombination you can do.
(22:29):
Lifting some heavy weight,putting some zone two cardio,
which is steady state cardio,keeping your heart rate about
120 beats a minute for 20minutes, 15 minutes, 30 minutes,
whatever you want to do isprobably the best combination
for mitochondrial influence inthe body and cellular activity.
Fatigue is often mitochondrialdysfunction in disguise.
(22:52):
Your job is to repair and feedthe mitochondria.
You do that with exercise andnutrition.
Go figure, every single podcastI've ever done is probably
about exercise and food andnutrition.
Right, no real weird things inthis podcast, nothing out of the
(23:15):
ordinary today.
But the focus on certainindirect supplements like
coenzyme Q10 can be gamechangers for most people.
So reversing fatigue you justhave to have a new daily energy
blueprint.
So in the morning, wake withsunlight within 30 minutes, so
you wake up.
Try and get some directsunlight.
This can be just by opening upa window and just getting it
(23:37):
through the window.
Seeing that sun.
For shift workers, they'llunderstand why this is important
.
They wake up at one in themorning.
It's completely pitch dark.
They get their morning going,they get in the car and they're
driving.
It's still pitch dark.
They're missing that directthing.
But that happens with shiftworkers and also in the winter
up north too, just with theshorter days.
We may not be able to do thatwithin the first 30 minutes of
(23:59):
waking because we don't want towake up at 10 in the morning up
in Alaska, right?
So these are the little thingsthere, if you can get that
sunlight within 30 minutes ofwaking up.
20 to 30 ounces of water with apinch of salt you can even add
a little squeeze of lemon inthere if you want.
But the 20, 30 ounces of waterwith a pinch of salt Himalayan
or Celtic sea salt sprinkle itin there, drink that 20-ounce
(24:21):
glass of water upon waking andthat gives you an electrolyte
start to the day.
Then we want to get 5 to 10minutes of movement, brisk walk
or body weight circuit orwhatever you're going to do, a
set of burpees or taking the dogout for a quick 10 minute walk
and coming back in and theneating a protein rich breakfast
(24:41):
20 to 30 grams 30 grams minimumI would do for most adults of
protein.
For your breakfast.
This comes with egg whites,oatmeal protein.
For your breakfast this comeswith egg whites, oatmeal,
sausage.
Some grains can be packed withproteins as well, but starting
your day with that and not somuch on the carbs or sugars,
that's a great morning routine.
Midday we want to do a midmorning ashwagandha, rhodiola,
(25:11):
herbal adaptogens that you canadd mid morningmorning.
You can also just take them inthe morning as well as
supplements, but take breaksevery 90 minutes.
Stand, stretch, step outside,do something to break the
sedentary day.
Balanced lunch Again, we talkedabout this.
Proteins first, veggies andslow digesting carbs, complex
(25:31):
carbohydrates instead of thesimple stuff.
Then, by the time evening comesaround, power down one hour
before bed.
Just screens come on off,lights, low gratitude,
journaling, meditation, prayer,parasympathetic activation, deep
breathing, stretching on thefloor, doing some of your dinner
(25:52):
roll or curve work for yourspine and your nervous system,
whatever.
It is just taking some time todo that and sleep in a cold,
dark room, cooler room just tomake sure it's a cooler room
that we find we sleep better.
Most of us, because of our 98degree body temperatures, we
sleep better in a 65 to 69degree Fahrenheit room, or like
(26:13):
a 16, 17, 18 degree Celsius room.
That's where most people doreally well.
Some of you are like man,that's cold, but less than 20
degrees Celsius, less than 70degrees Fahrenheit, is the
optimal range there.
For us in Florida.
That's expensive to get the ACdown that low.
Florida, that's expensive toget the AC down that low.
(26:34):
So I'm perfectly cool with 74degrees at night with no sheets.
That's how I do it here inFlorida.
But within reason, within yourenvironment.
Here's some bonus habits aswell For the long game.
For those of you that aremotivated man, my energy has
been an issue for 10 years.
This is great.
I'm just going to add someanti-inflammatory foods, I'm
going to add some supplementsand I'm going to just take some
breaks and shut off power onehour before bedtime.
(26:56):
I think you listen to thispodcast.
You got a great start to it,but try intermittent fasting.
You want to really get yourenergy back quickly.
12 to 14 hour fasts, which meansyou don't eat food for 12 to 14
hours, pretty easy.
If you eat your dinner by 6, 7o'clock PM and not eat breakfast
until the next day at 7 AM 7, 8AM, you're giving yourself that
(27:17):
12, 13 hour fast which helpsimprove your metabolism.
So if you eat late, if yousnack at 8, 9, 10 o'clock, you
grab something mix nuts, youjust ate something at 10 o'clock
at night.
Then you can't eat the next dayuntil 10 o'clock in the morning
.
Try this, test yourself with it.
See how that goes.
You'll notice even that 12-hourintermittent fasting how well
(27:39):
it goes and if it boosts how youfeel, you may want to move to
16 hours where you startskipping breakfast for a while
and just eating your lunch snackand dinner during the day to
really get your mitochondriafired up.
Eliminate processed foods andseed oils.
The rancid oils in our dietcrash our entire metabolism,
(28:02):
crash our energy, plaquingcardiac disease, liver disease.
It can create a lot of issuesand when we talk about seed oils
, talking about like any canolaoil, vegetable oil, sesame oil,
(28:27):
like all the seeds, they justdon't hold well and they degrade
very quick and their fatty acidchains break down, which
considers them rancid, and usingit to cook or eating processed
foods with this in it and,believe me, not most processed
foods use cheap oils.
They just do.
If it's boxed or canned or anyway to preserve food on a shelf,
(28:50):
they use the bad.
You can't put good coconut oilor olive oil and leave it to be
shelf stable for too long,because it'll just go bad.
The bacteria love it.
They'll eat it.
So that's the issue there.
So they typically use lowergrade oils and they're also
cheaper for processed foods.
To keep processed foods cheap,it just makes sense.
So try and avoid those things.
(29:12):
Test for nutrient deficiencies.
I would do this, especiallyover the age of 30.
I would start testing fornutrient deficiencies as far as
your B vitamins, b12, iron, yourthyroid, checking these things
to see what's going on.
You may have microcytic anemiaor a low anemia issue.
That's dragging your energydown and use movement to
(29:32):
energize, not deplete yourself.
So these hardcore exercisespeople get themselves into high
intensity long running, 60minute runs can actually deplete
your mitochondria over time.
It's hard workouts.
So doing 15, 20 minute workoutsprobably is going to be better
for you than grinding long orhigh intensity over and over
(29:53):
again.
So if you're having low energy,diving into a major fitness
program where it's highintensity and hard on the body
and tons of reps may not giveyou the result of better energy.
You may wonder why you're stillhaving low energy.
It's because you're depletingyourself physically now and
distracting yourself mentallywith the physical in a good way,
because you're trying toexercise but you're pushing
(30:14):
yourself too hard.
So little things there.
So here's a top 10 thing.
If you want to just jot thesethings down, walk barefoot on
grass.
Grounding can help the chargein the body.
We are polarized because we'rejust made up of the universe.
We're just a bunch of atoms andwe have positive and negative
(30:35):
charges.
By putting our feet on theground we ground ourselves,
which can help with oxidativestresses.
Cold showers, even 30 seconds,just at the very end of your
shower, just making it cold forthe final 30 seconds.
Drinking water with minerals init, even a pinch of salt.
Breathe deeply for 60 seconds,just taking one minute a few
times a day where you just focuson your breathing.
(30:56):
Power.
Naps on the weekend, maybe onSundays you just make it a thing
.
At two o'clock in the afternoonyou take a 15 minute power nap
on the couch.
I find that, even if just 15minutes of quiet around the
house, if I get that, I'malready snoozing, so that's a
great way to do it.
Laugh or listen to music youlove.
(31:16):
Put on the stuff that you enjoy.
That's when you put on theheadphones.
Eat something green everysingle day.
Swap coffee for matcha twotimes per week.
Turn off your Wi-Fi at night.
That's for EMF radiation.
Just turn it off.
You don't need it.
You're going to sleep andschedule something to look
forward to, whether it's thisweekend coming up in a month, a
hotel stay, maybe plan for thenext big vacation.
Even just having something onthe schedule to look forward to
(31:40):
boosts your morale.
If you want more energy, youdon't need more caffeine, you
need more alignment.
So my challenge to you is pickthree habits from today's
podcast and commit to them forseven days.
If you want some uh motivation,if you need some accountability
, dm us at full lifechiropractic at full life Tampa.
(32:02):
Info at full life Tampa.
Instagram.
Find me, enrico Dolcecori, onsocial media and DM me your
progress.
Let me know how you're doing.
We'll hold you accountable.
And just for listening to thepodcast, just ask for the seven
day energy reset and we'll emailyou the PDF.
It gives you a seven dayaccountability.
Print it.
Leave it on your fridge forjust for seven days to show you
(32:23):
the tips that you may be able tofollow and help you with your
energy.
Stay well, stay healthy andtake care.
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