3 nutrient mistakes kill energy

"There are no accidents." – Master Oogway (Kung Fu Panda).

Why are you always tired? No, it’s not just ‘getting older.’ Three common diet mistakes could be secretly stealing your energy.

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We lose energy for many reasons, including various diseases, an incorrect lifestyle, etc. However, the most common cause is mistakes in our diet, and today, we will examine three main ones.

1. Magnesium deficiency.

Our body's main energy source is ATP (adenosine triphosphate), which fuels everything from muscle movement to brain function. But ATP can't work alone - it must be bound to magnesium to become active.

Without enough magnesium, your body can't produce enough ATP, which leads to chronic fatigue and weakness.

Magnesium is involved in the Krebs cycle and plays a key role in turning food into energy. It helps enzymes break down glucose (sugar) and fats so our cells can use them for fuel.

Every cell in your body has tiny structures called mitochondria, which act like power plants to create energy.

Magnesium helps these power plants run smoothly, ensuring they produce enough ATP for your body to function correctly.

Magnesium helps balance calcium and potassium levels, essential for proper muscle contractions and nerve signals.

You might experience muscle cramps, weakness, or even irregular heartbeats if you don't have enough magnesium.

Magnesium helps insulin work more effectively so your body can control blood sugar levels better.

Low magnesium levels can make it harder for your body to use sugar for energy, which can lead to fatigue and even an increased risk of type 2 diabetes.

Magnesium helps the body relax by regulating stress hormones and calming the nervous system.

It's often called the relaxation mineral because it helps with sleep and reduces feelings of anxiety, which can drain your energy if not appropriately managed.

Magnesium is essential for over 80% of metabolic functions, but over 50% of the U.S. population fails to meet the estimated average requirement, potentially leading to various health issues.

List of foods with the highest magnesium content (in mg):

• Oat bran, 1/2 cup - 96.0

• Spinach (chopped), 1/2 cup - 78.0

• Swiss chard (chopped), 1/2 cup - 75.0

• Brown rice, 1/2 cup - 86.0

• Almonds, 23 pieces - 78.0

• Lima beans, 1/2 cup - 63.0

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2. Too much sugar.

Sugar causes sharp spikes and drops in blood glucose levels. This leads to feelings of fatigue and decreased concentration.

We consume a huge amount of excess sugar from ready-made food products. While all carbohydrates turn into sugars during digestion, only fast carbohydrates do so quickly, causing spikes.

Avoid using ultra-processed, prepackaged, ready-to-eat, and TV dinners; they're full of fast carbs. 

Start cooking more at home.

Replace simple carbohydrates with complex ones. 

They will improve satiety, eliminate blood sugar spikes, provide long-lasting energy, and help improve gut health.

Use cooked and fermented vegetables and roots, not many whole grains, whole fruits and berries. Remember that too many fruits are not good for you, as fructose is also sugar, even though it's better than refined sugar.

Metabolic flexibility allows your body to efficiently switch between burning carbohydrates and fats based on energy needs. Good metabolic flexibility is linked to better insulin sensitivity, stable energy levels, and effective fat metabolism.

Improving carb metabolism involves eating whole-food carbs and avoiding prolonged low-carb diets.

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3. Not enough protein.

Protein is the building material for cells and a source of long-lasting energy because it is digested slowly. Its deficiency can cause fatigue and slowed metabolism.

Nutrition is foundational; whole-food carbohydrates, clean proteins and healthy fats support mitochondrial function and provide essential nutrients for cellular energy production.

Clean protein for mitochondrial restoration.

Clean protein completes the macronutrient foundation for mitochondrial restoration. High-quality protein sources, such as grass-fed meats, wild-caught fish and low-PUF eggs, are rich in bioavailable amino acids needed for tissue repair and mitochondrial membrane maintenance.

Optimizing protein intake for energy balance.

Determining the right protein amount is key to optimizing energy production without overloading your system. For most individuals, protein needs to make up approximately 15% of daily caloric intake or 0.6 to 0.8 grams per pound of your ideal body weight, with one-third coming from collagen-rich sources like bone broth.

The importance of glycine for mitochondrial function — Glycine, a key component of collagen, promotes mitochondrial health, regulates inflammation, contributes to collagen synthesis and aids in repairing and maintaining your gut lining.

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