The alarm goes off. You stumble out of bed and into the shower. Thoughts of work make you realize there is too much on your plate and not enough time to get it done. You get dressed and realize there’s no time to make breakfast, so you jump in

the car and drive to a coffee shop for your first cup of java and an egg sandwich. After answering

messages, you return calls while driving to work laughing about events that took

place over the weekend. Once at work, you find yourself under the gun to get things done while stressing about the deadlines on current projects. During the fast-paced day, you continue to drink coffee and any other liquid stimulant you can possibly get your hands on, because you don’t have the

energy to get through the day. The egg sandwich you ate hours ago cannot

sustain you, so you look for something quick to satisfy your hunger. Lunch time rolls around. You

usually eat poor-nutrient-filled foods for lack of knowing what to eat, or because healthful food

is unavailable. A few hours later you reach for more coffee or an energy bar, because you

feel tired and realize you have a few more hours left at work. At the same time, you

contemplate going to the gym after work but agonize over it, because you have

neither the motivation nor the energy to get there.

In these demanding and chaotic times, the need to create and

maintain energy throughout the day is important. Food has

a limitless supply of macro- and micronutrients to

power us throughout the dayost of us barely tap into this endless supply.

We can all become more efficient eaters. The

purpose of this article is to provide easy, practical tips

DR. Z’S 6 TIPS TO BOOST YOUR ENERGY & METABOLISMby Dr. Robert Zembroski

www.drzembroski.com

for getting the most energy out of simple changes in our lifestyle.

Tip 1. Start your day with a high-protein breakfast

Simple carbohydrates release sugar in the body at a faster rate than complex carbs, fats, and protein, which gives the body an immediate “up” feeling. Because simple carbohydrates are short-lived, you are constantly fighting a battle for energy during the day. Start the day off more balanced by eating complex carbohydrates like steel cut oats, with eggs, or even a nutritious protein shake. A meal high in protein can be helpful in one respect: it raises noradrenaline and dopamine levels in the brain (two chemical messengers which keep you alert, motivated and full of energy). Since the main energy source for the body is carbohydrates, eating only protein is not recommended. Having a balanced meal consisting of protein, fats and complex carbohydrates is preferred.

Tip 2. Drink more water

Most people don’t drink enough water. Water is made up of two parts hydrogen and one part oxygen. The oxygen from water is needed for many processes in the body, including energy production. How much water should you drink? The rule of thumb is: divide your body weight in half. That number equals the amount of water in ounces that your body needs. For most people this is a lot of water. However, I’m sure you can drink 6-8 eight ounce glasses of water throughout the day. It is very important to drink water upon waking up in the morning, as this is when your body is most dehydrated. Oh, and don’t forget to drink water during and after your workout.

Tip3. Get adequate sleep

Evidence suggests that a lack of sleep can lead to alterations in appetite regulation. Studies show that insufficient sleep alters circulating levels of Ghrelin and Leptin —hormones that regulate hunger. Not getting enough sleep makes your body think there is a shortage of food, which activates the appetite centers in the brain. This causes an increased appetite and the desire for calorie-dense, high-carbohydrate foods. Remember that simple sugars and simple carbohydrates lack any nutritional value. They will spike your blood sugar and give you that momentary boost of energy. Following this “high”, your blood sugar crashes, and you become exhausted. Eight hours of sleep a night is recommended.

Tip 4. Limit your eating at night, and don’t eat carbs after 6-7pm

Eating late at night is unhealthy for a myriad of reasons, but predominately because it disrupts the production of hormones that help us burn fat for energy. Eating a carbohydrate-rich meal at night decreases the production of growth hormone. Growth hormone is necessary for turning body fat into fuel for energy. Eating a calorie-enriched meal will also cause insulin (a hormone that regulates blood sugar and metabolism) to elevate, which will store excessive blood sugar as fat. Not only is this undesirable, it is unhealthy because it increases body fat and slows down metabolism and energy production.

For the sake of variety and health, a nutrient-filled diet consisting of protein, complex carbs, and fat is best. A simple diet consists of 30% protein, 20% fat and 50% carbs. Frequent small meals allow a constant source of fuel for the body and energy to power you through the day.

Tip 6. High-Intensity Interval Exercise—Burn fat, have more energy

Physical exercise promotes mental health, reduces anxiety and stress, and increases energy. Research has shown that regular high-intensity, interval, aerobic exercise boosts the immune system, increases endorphins, lowers blood pressure and cholesterol, decreases the risk for developing cardiac disease, diabetes, and obesity, and improves metabolism and energy. High-intensity exercise can include running (sprinting), bicycling, stair climbing, swimming, and just about any form of exercise that can be done with periods of rest, then high intensity.

Fat loss happens as a result of controlling hormones like insulin, and expending more calories than you take in. You must create a deficit in your calories (not through starvation) in order to lose body fat. When you have a high-carbohydrate diet, you secrete a hormone called insulin. Insulin takes blood sugar and puts it into your cells for energy. If there is more blood sugar than the body needs at any time, insulin stores the excess blood sugar as fat. In other words, a diet high in poor-calorie foods changes hormone levels and creates fat.

There are two schools of thought regarding fat burning and cardiovascular training: low-intensity cardio for long durations, and high-intensity cardio for short durations. Research shows that short durations with high intensity are the best way to turn fat into fuel, or burn more calories. Intense cardio also increases your body’s metabolic rate, so that you burn more calories throughout the day, even while you’re not exercising. High-intensity cardio in short durations, like 20-25 minutes, keeps your metabolism running more efficiently and sets it up to burn more calories well after completing your cardio session. At higher intensities, you burn a greater number of overall calories, which should be your goal when trying to lose body fat. This type of training will also boost your energy levels!

If you are unable to do any strenuous activity during the day or during your lunch break, try going for a 15-minute walk after eating lunch. This exercise will improve digestion as well as increase your energy levels. Other ideas include getting off the bus or train one stop earlier and walking the rest of the way. You could also take the stairs instead of the elevator. While it may be hard to exercise and work out during the day, periodic bursts of physical activity throughout the day will definitely improve your focus, attention, and energy level.

CONQUER YOUR CONDITIONTM WWW.DRZEMBROSKI.COM

Tip 5. Eat 4-5 small meals a day