Fixing your mental and physical energy
The body is more than just a structure it is a process. Millions of biochemical reactions occur every second.
Bioenergetics is the science of energy production.
This energy production occurs in the mitochondria. They are the power houses, factories, waste disposal, recycling centres and assassins. With no energy there is no life. With diminished energy- diminished life.
Energy production is very susceptible to mineral and vitamin deficiencies such as B12 and CoQ10. Mitochondria require antioxidants to function properly.
Brain, heart and muscles are particularly sensitive to any downturn in energy production.
Brain fog, constant tiredness, inability to sleep (wired and tired), irritability and inability to focus are all brain signs of energy issues.
After 8 weeks 91% of people reported an improvement in physical energy, 82% an increase in mental energy and a 71% improvement in sleep. What can we help you with?
Physical signs of energy problems
Do you get out of breath walking up one flight of stairs and are you able to bound up them with ease.
Does a physical task fill you with dread or do you not think twice about it?
More obvious signs of physical energy depletion are muscle aches, cramps or joint pains.
Mental signs of energy problems
Brain fog: Do you wake up in the morning with brain fog that takes a few hours to clear or does it last all day. We have a morning burst of cortisol called the “arousal stage” that occurs in the first 30 minutes of waking. This should leave us bright for the day. If it doesn’t it may be cortisol is affecting your energy levels. Other possibilities are sleep and energy production.
Low resilience and irritability:
- Do things that used to not bother you now irritate you?
- Do you struggle to concentrate on a task?
- Is your mind sharp?
- How about your memory?
These are all signs that brain energy balance may not be right. BDNF is growth hormone for the brain and when this drops we suffer. There are lots of ways to improve this, sleep and exercise are essential. Curcumin, omega 3, Magnesium threonate are all good ways to boost BDNF as is dark chocolate!
Low mood: There are lots of reasons we suffer from low mood and chemical imbalances is one of them. Low energy production, neurotransmitter production and breakdown issues and low BDNF are all causes. Many of these can be supported to help build resilience through tough times.
Fatigue- periodic and chronic
Fatigue can be divided into something that happens periodically after certain events. It can also be something that is there all the time- chronic fatigue.
Periodic fatigue can be an exaggerated response to an event. It could be after a meal when you get an energy slump. If you do an exercise either mental or physical and have poor recovery it could be that your energy systems are struggling and have little reserves. This could be biochemical, inflammation or even a gut issue.
Chronic fatigue is when this has been going for a long time and all reserves have been used up. Chronic inflammation and chronic stress are the main culprits. Rebalancing is required. Fixing the deficiencies, remove inflammation and balance hormones is key. Warning: lifestyle changes will likely be required. Any supplemental support will help give you energy to make the necessary changes but they will not fix the problem causing it in the first place.
Mitochondria and energy production in the body
Inside every cell there are small particle called mitochondria. They have their own DNA and some scientists have conjectured these “organelles” are actually symbiotic organisms that live in tandem with our own body.
They are found within every cell of our body and produce 90% of the chemical energy needed for life. They turn sugars, proteins and fats that we eat into chemical energy. They do much more than that too.
They break down waste products to less harmful chemicals and also recycle some of them.
They play an important part in the immune system and will kill their “host cell” if it becomes abnormal or cancerous a process called apoptosis.
The internal combustion engine in each cell requires oxygen to function. This process is called oxidative phosphorylation. This engine requires raw fuel, a sound mechanical structure and efficient removal of exhaust materials.
Brain performance and memory improvement
Brain support
PC (Phosphatidyl choline) and PS (Phosphatidyl Serine) have been used for a long time for health.
They work with the Omega 3 DHA in protecting the brain and in development. PC donates choline to make the end product of energy. Studies have shown that it increases memory.
PS has been shown to improve cognitive age by an average of 12 years after 3 weeks supplementation.
Nutritional importance of choline for brain development.
Treatment of age related cognitive decline: effects of phosphatidylserine
Nootropic brain boosters
Nootropics are substances that improve memory, brain power and reverse decline.
Choline is used to manufacture neurotransmitters in the brain like acetylcholine. This is needed for learning and memory. Choline is needed for muscle movement and strength.
Citicoline provides choline to the body. As well as supporting the manufacture of cells it also interacts with the brain to help balance the negative effects of stress.
Brain growth hormone- BDNF
Brain derived neurotrophic factor BDNF helps the brain grow and regenerate.
When BDNF is low it causes depression, anxiety and poor cognition. It is a mechanism that is influenced by many factors:
- Curcumin increases BDNF increasing cognition and mood
- Omega 3 is necessary for the normal functioning of the brain and nervous system.
- Improves sleep
- Learning and memory
- Reduces depression
- Increase BDNF
- L theanine
- Reduces stress and increase relaxation without drowsiness
- Reduces jitteriness with caffeine
- Anti stress and increases BDNF
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- Zinc increases BDNF levels and is an important part of many enzymes. 25% of the World’s population zinc deficient 72-4
Zinc works well along with rhodiola for brain and fatigue.
- Taurine found in meat and seafood crosses into the brain and increases short term memory by increasing BDNF.
Lifestyle factors are important for BDNF
Even the lightest exercise has been shown to increase BDNF, take a step back from your desk and have a stroll for a few minutes.
Sunlight boosts it as does maintaining a healthy BMI.
BDNF is stimulated during periods of deep sleep.
Supplements for brain energy
- Curcumin increases BDNF increasing cognition and mood
- Omega 3 is necessary for the normal functioning of the brain and nervous system.
- Improves sleep
- Learning and memory
- Reduces depression
- Increase BDNF
- L theanine
- Reduces stress and increase relaxation without drowsiness
- Reduces jitteriness with caffeine
- Anti stress and increases BDNF
- Zinc increases BDNF levels and is an important part of many enzymes. 25% of the World’s population zinc deficient 72-4
- Taurine found in meat and seafood crosses into the brain and increases short term memory by increasing BDNF.
Supplements for energy production
Supporting mitochondria (energy power house) structure and biohacking the chemical reactions of energy
- Membrane phospholipids
- PC
- PS
- Lecithins
- L-Carnitine
- Co-Q10
- Riboflavin
- NADH
- Vitamin E
- Alpha-lipoic acid
- Magnesium
- B vitamisn
- Zinc
- Selenium
- NAC