Tips to make you energetic and lean

Eat the right breakfast:  The most important meal of the day is breakfast that dictates your energy levels and cravings throughout the day. The first thing you put in your mouth is what matters the most. Try having a breakfast containing some kind of flesh or whole country eggs with a portion of vegetables and fruits. Throw some nuts and seeds in the plate. The next day, try a high-carb breakfast with no protein. You will see a difference in energy levels.
 
Exercise at the right time:  Workouts done one hour after waking up have the highest benefits as they boost anabolic hormones like testosterone and growth hormone. You will stay motivated to follow your meals through the day. Try using compound movements only at least three-four days per week with time not exceeding 30-45 minutes. Keep your rep range between eight-10 with rest period of no more than one min and three-four exercises per body part. Do High Intensity Interval Training (HIIT) post resistance training for best effects.

Sleep before midnight: Sleep for at least seven-eight hours every night and try to sleep before midnight. Anabolic hormones like testosterone and growth hormones are released when we are in deep sleep. Repairing and recovery is carried out when we are sleeping. Make sure your room is pitch dark, with no TV light even. You should not wake up in the night even to use the bathroom. Avoid stimulants like caffeine after 7 pm. Try some relaxation techniques (like meditation) to calm your mind, or static stretching. If you have sleeping problems, consult a qualified nutritional therapist.

Eat regularly: Food doesn’t  just give you energy but provides all the components essential for energy metabolism. Vitamins, mineral, antioxidants and enzymes derived from the food acts as cofactors and coenzymes in various energy pathways. Eating small portions of nutritionally dense food frequently keeps you energetic throughout the day and increases your metabolic rate as well.

Avoid caffiene: People often confuse energy with stimulation. Caffeine doesn’t give you energy. Rather it stimulates the production of stress hormones like cortisol and adrenaline, thereby stimulating your nervous system and decreasing perceived fatigue. It only masks the symptoms and can have long-term health consequences.

Efficient gut: An efficient digestive system is very important for proper assimilation of food and nutrients through the digestive tract no matter how nutritious food you eat is. If your system is not producing or releasing enough stomach acid or intestinal enzymes, digestion can't happen properly. The food is not broken down properly and bigger particles stay in the intestine longer than usual and start putrefying. This can lead to overgrowth of bacteria and fungus in the digestive tract and create low energy levels and feeling of fatigue.

De-stress: Stress affects energy production by way of an oveworked adrenal system and underworked thyroid gland. If we are constantly under stress, our adrenal glands keep pumping  hormones like adrenaline and cortisol throughout the day which are usually released in certain emergency conditions. This ultimately leads to lower testosterone levels and low DHEA levels which are responsible for consistent energy levels through out the day. De-stress with a vacation, yoga, meditation, pursuing hobbies, massage or playing with kids. Having a pet also helps.

Supplements: Hundreds of supplements are available in market claiming to improve your energy levels. Most of them either contain stimulants like caffeine, some kind of herbs or a combination of both with some amino acids. It’s a temporary solution if the underlying problem is not taken care of. Consult a qualified nutritional therapist or wellness specialist before taking any supplements.

Detox: Our body is constantly exposed to toxins, chemicals and heavy metals through food, water, cosmetics and pollution. Our body is armed with detoxification pathways to deal with these toxins, with the liver being the heart of this system. Toxic buildup clogs the cell walls, interrupting energy and metabolic pathways leading to serious consequences in the long run. Keeping the liver healthy and providing all the essential components required by liver for efficient detoxification is key. Try ABC (apple + beet + carrot) juice, lemon water, use herbs, sauna, ayurvedic treatments and detox diets for detoxification on regular basis. Detox instantly improves energy levels.

Air and water: Dehydration can lead to electrolyte imbalances and thus leading to inefficient metabolic and energetic pathways. Air is needed to proper oxidation in mitochondria for proper energy production. Hydrate by drinking at least  three-four litres of water per day and oxygenate by using breathing techniques like pranayam and learn diaphragmatic breathing. Dry lips are a marker for thirst.