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  • Dr Jessica Herzog

Why Are You So Tired? 4 Steps to Reboot Energy

Can you guess the #1 medical challenge I’ve seen most often during my 19 years as a medical practitioner? More than 80% of my patients have struggled with low energy or chronic fatigue.

Can you relate?

Photo by Kinga Howard

Have you ever caught yourself wondering:

  • Will I ever be able to enjoy the hobbies and activities I used to love?

  • What if I can never fulfill my purpose due to lack of energy?

  • Will I ever feel motivated and productive?

  • Will I be stuck feeling this way forever?

We know it can be frustrating when you feel sluggish, exhausted, and unable to focus, especially when you have so many important things to do.

Don’t despair. There is hope!

Your body is an incredible machine, and sometimes you just need a little extra help to function at your best. So, let’s dive in and explore how the human body produces energy, why this process can become sluggish, what nutrients, diet, and lifestyle factors can help improve function, and why all this is so important to your health.

How does the human body produce energy?

Mitochondria are often referred to as the powerhouses of your cells. These tiny organelles are responsible for producing adenosine triphosphate (ATP), which is the molecule that your cells use for the energy needed to carry out their various functions. Mitochondria are particularly abundant in cells that require a lot of energy, such as brain cells and muscle cells, like in the heart. It's estimated that cells have 500 to several thousand mitochondria in EACH cell. This is incredible! You can see that the human body is built for optimal energy output, however, when our mitochondria are not functioning properly we can experience a range of symptoms, including fatigue, brain fog, and muscle weakness.

Why does the body’s energy process become sluggish?

So, what can go wrong? There are several reasons why your mitochondria can become sluggish. First it’s important to note that mitochondria naturally decline in function as you get older. However, there is an epidemic in our society of people experiencing sluggish mitochondria function that has little to do with age. These factors include:

  • Exposure to environmental toxins

  • Heavy metals in the body from a variety of sources

  • Eating junk food or low nutrient food (it is estimated that processed foods make up about 70% of the American diet)

  • Chronic infections, including hidden infections you don’t know you have

  • Toxic emotions that contribute to mitochondrial dysfunction

  • Chronic illness

  • Accelerated aging due to poor lifestyle factors

When your mitochondria are not functioning properly, they produce less ATP, which means less energy. When a brain cell has less energy, your thinking might feel slower, you might experience headaches, brain fog, low mood, or irritability.

What nutrients, diet, and lifestyle factors can help improve energy?

Fortunately, there are several nutrients, diet, and lifestyle factors that can help improve mitochondrial function. Some of the key nutrients that support healthy mitochondrial function include:

  1. Magnesium

  2. Iodine

  3. Zinc

  4. NAD+

  5. CoQ10

  6. Vitamin C

  7. B Vitamins (especially B1, B2, and B3)

  8. Alpha-Lipoic Acid

  9. Iron

  10. Carnitine

  11. Copper

  12. Selenium

These nutrients are important for various processes involved in mitochondrial function, such as energy production, antioxidant defense, and mitochondrial biogenesis (the creation of new mitochondria).

Photo by Marcus Spiske

Start by consuming a nutrient-dense diet that is rich in a variety of whole foods, including vegetables, fruits, nuts, seeds, and healthy fats. These foods can help ensure that you are getting these essential nutrients to fuel your mitochondria. Additional supplementation may be helpful for individuals who have specific nutrient deficiencies or health conditions that affect mitochondrial function.

Here at Blue Pebble Health, one of our favorite nutrients to support cellular energy function and anti-aging is NAD+, or Nicotinamide adenine dinucleotide. NAD+ is a coenzyme that is involved in many metabolic processes in our cells, including energy production. NAD+ plays a critical role in the conversion of glucose and fatty acids into ATP, which is the molecule that your cells use for energy. Additionally, NAD+ is involved in other important cellular processes such as DNA repair, gene expression, and regulation of cell death. As you age, your levels of NAD+ naturally decline, which can contribute to a decline in energy production and other age-related processes.

Supplementation with NAD+ precursors, such as Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN), can help increase NAD+ levels and support healthy mitochondrial function. Increasing NAD+ levels through NAD+ supplementation and precursors can help support energy production and improve physical and mental performance. NAD+ supplementation has also been shown to improve glucose and lipid metabolism, which can help prevent or manage conditions such as type 2 diabetes and obesity. Additionally, NAD+ supplementation has been shown to have anti-aging effects, such as improving DNA repair and reducing inflammation, which can help support overall health and vitality. For a deeper dive on NAD+, refer to 10 Key Benefits of NAD+ and Why You Need It.

While NAD+ supplementation is helpful for energy support, we encourage foundational wellness first. Remember that your healthy lifestyle habits such as regular exercise, a nutrient-dense diet, exposure to sun and nature, relaxation habits, healthy relationships, and a good sleep routine are the most important.

Why is all this so important to your health?

In addition to improving your energy levels, there are many other benefits to having healthy mitochondrial function. Healthy mitochondria have been linked to improved brain function, reduced inflammation, longer telomeres (slower aging) and a reduced risk of chronic diseases such as diabetes and cancer.

Here’s the bottom line. If your energy levels are low or you have a chronic condition that’s stealing your energy, you can begin restoring all the benefits that come with optimal energy levels.

Implement these four steps to begin supporting mitochondrial function.

Step 1: Fuel your body with the nutrients it needs to thrive. Make sure you're eating a nutrient-rich diet that includes plenty of fruits, vegetables, and healthy fats.

Step 2: If you need additional support through supplementation, talk to our Blue Pebble Health practitioners about supplementation. We have identified the most helpful supplements to support rebooting your energy, and also offer IV NAD+ Therapy.

Step 3: Make healthy lifestyle choices such as exercising, prioritizing important relationships, being out in nature, and getting plenty of deep sleep.

Step 4: Reduce or eliminate the toxins you expose yourself to such as those found in common household cleaners and beauty care products. Release toxic and negative emotions that may be keeping you stuck.

Don't wait another day. We are here to support you on your journey to full health and vitality. Book an appointment to talk with a Blue Pebble Health practitioner about your mitochondrial health, and learn what we can do to support you feeling and looking your best!


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