Is unexplained low energy negatively affecting your productivity throughout the day? Besides the obvious lack of sleep, there can be numerous, and somewhat not as obvious, causes of low energy. It can be incredibly frustrating when you continue to experience fatigue despite feeling as though you’re doing everything right… eating well, exercising, sleeping, the list goes on. It may be a surprise to you that sometimes these health behaviors may actually be contributing to low energy. Here is where I like to bring up the topic of allostatic load. We may think we are doing everything “right” and actually are adding too many environmental challenges to our plate causing stress on the body. So, what are some examples of these “good” stressors we may be choosing to enhance our health? Exercise, intermittent fasting, and low carbohydrate/ketogenic diets are some of the common ones. A little bit of stress, or rather challenge, to the body is a good thing, but TOO much can push our bodies into allostatic OVERLOAD and begin to negatively impact our health. It’s important to consider all of the stressors in our lives, both the stressors we choose and the ones we don’t, and remember to ask, “Is my bucket too full?” Here’s a list of stressors to consider: emotional and psychological stress (from work, family, finances, etc.), too little or excessive exercise (especially higher intensity, longer duration exercise), caffeine, intermittent fasting, alcohol, inadequate sleep, circadian misalignment, nutrient deficiencies, and excess or inadequate caloric intake. Additionally, there may be underlying stressors we aren’t aware of such as infections, increased intestinal permeability, toxic overload, and inflammation to name a few. See how these can all start to add up? Several of the factors mentioned above could be contributing to low energy, that’s why it’s incredibly important to work with a Functional Medicine practitioner to uncover your unique root causes of fatigue. However, there are simple steps that we have control over and can take each day to improve our energy levels. I often find that we may need to unload a small amount of the challenges discussed above to restore resilience and vibrant energy. So, let’s check in with ourselves, are we putting too much stress on our bodies? Then consider referring to this list of 5 causes of low energy we may not always think about and what to do about it: 

1. Inadequate Caloric Intake

It seems like common sense that if we aren’t taking in enough energy then we can’t produce adequate energy either, but this factor is often overlooked. Although I personally love intermittent fasting and believe that it can be of great benefit to one’s health, it’s important to ensure adequate calories and nutrients are being consumed to sustain optimal function. Additionally, we may want to pull back on intermittent fasting if we notice there are too many stressors in our daily routine (i.e. stress from work, an intense exercise routine, etc.). A practical way to approach intermittent fasting is to participate in time-restricted eating and fast for 12-14 hours while ensuring that we are consuming enough nutrient-dense foods during our eating window. With this approach, we get the benefits of intermittent fasting, while also ensuring  adequate caloric and nutrient intake. As always, it’s best to work with a practitioner to determine what your unique needs are. 

2. Imbalanced Blood Sugar

We have all been on the blood sugar roller coaster before. High glycemic foods and imbalanced meal structure can lead to spikes in blood sugar and an eventual crash that impacts our mood, thinking, and energy levels. Other factors such as psychological stress and caffeine can also raise our blood sugar levels. When focusing on balancing blood sugar, it is essential to balance meals and avoid products made with highly refined flour and sugar. Aim to consume enough healthy protein and fat with each meal to promote satiety and balanced blood sugar and include a plethora of all the non-starchy, phytochemical-rich plant foods with each meal as well. 

3. Nutrient Deficiencies

Nutrient deficiencies are not uncommon and can play a huge role in low energy. Inadequate nutrient intake, impaired digestion and absorption, increased nutrient demands, and poor soil quality all can predispose each of us to nutrient deficiencies. B-vitamins, magnesium, iron, carnitine, and CoQ10 are some of the essential nutrients for energy production. The good news here is we can choose nutrient-dense foods daily to help support energy production and wellness! I recommend focusing on the inclusion of a variety of animal proteins and plants to ensure a wide-range of micronutrient intake. When working with a Functional Nutrition practitioner, testing for micronutrient deficiencies will likely be the first step in the healing process as even suboptimal levels of vitamins and minerals can impact daily function. 

4. Dehydration 

Dehydration can often be an overlooked contributor to low energy. This study demonstrates how dehydration can result in fatigue and decreased alertness in women. To feel energized, it’s important to ensure adequate intake of fluid and electrolytes for optimal hydration. I discussed the importance of vitamins and minerals above. Magnesium in particular is the star when it comes to energy production as it is involved in over 300 biochemical reactions! In fact, ATP (aka energy) exists as a salt of magnesium. My favorite way to get additional electrolytes, including sodium, potassium, and magnesium, is to make a homemade electrolyte elixir which can easily be accomplished using the recipe below! I use lemon for additional potassium along with an unrefined, mineral-rich salt like Redmond Real Salt. As an optional add in, consider apple cider vinegar to support balanced blood sugar. I also love adding tart cherry juice as a bedtime elixir to support melatonin production and quality sleep. 

Lemon Electrolyte Elixir

• Juice of 1 lemon

• 1 tsp apple cider vinegar (optional) 

• 1/8 tsp unrefined, mineral-rich salt

• 8 oz filtered water 

• 1 oz of tart cherry juice (optional) 

Mix all ingredients in a glass and serve over ice! 

5. Circadian Misalignment  

Each of us has an internal “biological clock.” This biological clock, or circadian rhythm, functions 24-hours a day and is impacted by light and darkness. Cortisol, aka our “stress” hormone, gets us out of bed in the morning and melatonin prompts sleep at night. Melatonin is sensitive to changes in light and darkness and often disruptions in melatonin production will occur when our circadian rhythm is off. Circadian misalignment, or a disturbance in our sleep and wake cycle, has notable impacts on health and can be another contributor to low energy throughout the day. There’s ample research on the topic of circadian misalignment and how it impacts health, particularly in shift workers. This study demonstrates how circadian misalignment can lead to decreased glucose tolerance and may also contribute to reduced insulin sensitivity. In other words, circadian misalignment can make us more sensitive to blood sugar disturbances and less apt to appropriately handle carbohydrate-rich foods. As discussed previously, blood sugar imbalances can be a source of low energy throughout the day. With circadian misalignment, melatonin production is disrupted which can negatively impact our sleep and therefore our energy levels as well.  

To support a healthy circadian rhythm, consider these tips:

• Aim to get sunlight exposure first thing in the morning for 15 minutes

• Be mindful of blue light exposure from screens (i.e. computers, TVs, cell phones, and other electronic devices)

• Consider using blue-blocker glasses at nighttime 

• Create a bedtime ritual and set an alarm to remind you it’s time to get to sleep

Overall, I encourage you to be mindful each day of the stressors in your life that may be impacting your energy and resilience, and to always refer back to the question “Is my bucket becoming too full?” Then consider implementing the strategies above to optimize energy production daily.