My recent article on fatigue supplements sparked an overwhelming response. It was clear that while many of you are tired, fatigue has become a serious, ongoing issue for countless people. In that piece, I explored the root causes of fatigue and why it seems to be on the rise.
One question kept popping up: “What can I eat and do to fight fatigue?” So, let’s dive into the diet and lifestyle changes that can help you reclaim your energy and say goodbye to exhaustion for good.
Diet to Conquer Fatigue and Increase Energy
Ever notice how some meals leave you feeling energized while others drag you down? It’s not just your imagination.
What you eat profoundly impacts your energy via impacting your ATP and cellular energy. Let’s dive into how you can fuel your body by eating for maximum energy and vitality!
How Protein Fuels Mitochondrial Health
Before outlining the importance of protein for mitochondrial health, we need to first understand what mitochondria actually are.
What are Mitochondria?
Mitochondria are the energy powerhouses within our cells. These tiny structures convert nutrients from food into ATP, the fuel that drives cellular activities. Beyond energy production, mitochondria also play crucial roles in cell communication, growth, death, and calcium regulation.
Mitochondria are central to understanding fatigue. As the energy producers of our cells, their health directly impacts our energy levels.
- Reduced energy production: When mitochondria aren’t functioning optimally, they produce less ATP, leading to feelings of tiredness and exhaustion.
- Oxidative stress: Mitochondria are a primary source of reactive oxygen species (ROS). An imbalance in ROS can damage mitochondria, further impairing energy production and contributing to fatigue.
- Chronic diseases: Many chronic diseases, often associated with fatigue (such as fibromyalgia, chronic fatigue syndrome, and certain autoimmune conditions), have been linked to mitochondrial dysfunction.
In essence, when your mitochondria aren’t up to par, neither is your energy!
The Relationship Between Protein and Mitochondria
Proteins are the building blocks of our bodies, crucial for keeping our mitochondria functioning optimally.
Here’s how protein fuels our mitochondria:
- Building and Repairing Mitochondria: Proteins are essential for the structure of mitochondria. They form the outer and inner membranes and the matrix where vital biochemical reactions occur. Key proteins like cytochrome c and ATP synthase are necessary for the electron transport chain and ATP production. They also play a big role in repairing mitochondrial DNA (mtDNA), ensuring efficient operation.
- Enhancing Energy Production: Proteins act as enzymes driving the citric acid cycle (Krebs cycle) and the electron transport chain, which produces ATP. Enzymes like NADH dehydrogenase and cytochrome c oxidase are crucial for converting nutrients into energy. Amino acids from protein intake are vital for creating new mitochondrial proteins, particularly leucine and glutamine.
- Supporting Mitochondrial Biogenesis: Proteins like PGC-1α help create new mitochondria. This process, called mitochondrial biogenesis, boosts ATP production. Protein intake also influences hormones like insulin and growth factors, playing a role in this process.
- Antioxidant Defense and Detoxification: Mitochondria produce reactive oxygen species (ROS) as byproducts of ATP production. Antioxidant proteins like superoxide dismutase (SOD) and glutathione peroxidase neutralize ROS, protecting mitochondria. Detoxifying proteins, such as glutathione-S-transferases, remove harmful substances, ensuring mitochondrial health and sustained energy.
- Improving Overall Cellular Function: Regular protein turnover and synthesis are essential for maintaining mitochondrial health. Signaling proteins like mTOR regulate cell growth and metabolism, coordinating mitochondrial activities with other cellular processes.
For optimal energy, ATP and mitochondrial health, it’s vital you eat protein. But not just any protein (and defintely NOT protein shakes!).
Best Source of Protein for Energy
The very best source of protein is wild animal protein.
Wild animal protein contains minimal amyloid proteins and linoleic acid compared to chicken, poultry, and conventionally raised beef. Amyloids and linoleic acid wreak havoc on energy, causing fatigue at the cellular level.
Examples of wild animal meat are:
- Bison
- Wild caught salmon
- Arctic Char
- Elk
- Duck
- Deer
You can download my Accelerated Food Guide for a more comprehensive list of wild animal meats.
Energy Drainers: Foods to Avoid
To conquer fatigue and reclaim your energy there are foods you should avoid. Sure, we all indulge in a cheat meal every now and then, however avoiding the following foods will go a long way to boosting your ATP.
Eliminate Processed Foods
Processed foods can severely limit ATP production, a reduction to just 2 ATP per mitochondrion, compared to the optimal 36 per mitochondrion. They create excess “waste,” halting mitochondrial biogenesis and overwhelming your body’s cleanup efforts. This results in less energy, more fatigue, and decreased mitochondrial efficiency.
Eliminate PUFAs
Polyunsaturated fats (PUFAs), especially linoleic acid, found in processed foods, fried foods, and seed oils, are detrimental to mitochondrial health and lead to fatigue. These fats are prone to becoming inflammatory compounds, damaging mitochondria and impairing ATP production. They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel. Avoid oils like safflower, grapeseed, sunflower, and canola to protect your mitochondria.
Avoid Sulfur-Rich Vegetables
Sulfur-rich vegetables like broccoli, cauliflower, and kale can overload your detox pathways, slowing down ATP production, causing chronic fatigue, and increasing inflammation. Be cautious with these and avoid hidden sulfur in medications and supplements.
Eliminate Oxalate-Rich Foods
Foods high in oxalates, such as spinach and almonds, can slow down thyroid function, cause brain fog, cause fatigue, and slow ATP production and metabolism. Avoiding these foods helps combat fatigue, and maintain thyroid and mitochondrial health.
Reduce Histamine-Rich Foods
Avoid high-histamine foods to support your digestive system, reduce inflammation, and improve mitochondrial function. This can help regulate insulin and boost overall energy production. These foods include alcohol, fermented foods, avocado, bone broth, and bananas.
For a complete list of foods to avoid and foods to focus on, check out the Accelerated Food Guide.
Lifestyle Hacks to Conquer Fatigue
Reduce the Wrong Estrogen
Excess estrogen coming from the xenoestrogens in the environment can lead to oxidative stress, damaging mitochondrial membranes and impairing their function. This hormonal imbalance affects energy and mitochondrial health, increasing inflammation and disrupting energy production. Keeping your estrogen levels in check is crucial for maintaining optimal energy production. Limit the xenoestrogrens in the environment like BPA, pesticides, and plastics.
Mitigate Endotoxins
Endotoxins, released by harmful gut bacteria after eating the wrong complex carbohydrates and processed foods, trigger inflammation that damages mitochondria. When under attack by endotoxins, mitochondria’s ATP production is compromised, leading to fatigue and health issues. Reducing endotoxins helps maintain healthy, functioning mitochondria.
Exercise Regularly
Physical activity, especially high-intensity interval training (HIIT) and strength training, stimulates the production of new mitochondria and enhances their function. Furthermore, it improves circulation, mood and overall energy.
Avoid Toxins
Limit exposure to environmental toxins like pesticides, plastics, fluoridated water, chlorine, bromide, and heavy metals, which can damage mitochondria. Choose organic foods and use natural cleaning products when possible.
Stay Hydrated
Water is essential for all cellular processes, including those in mitochondria. Make sure you’re hydrated drinking enough water daily and utilizing electrolytes like Accelerated Ancient Salt, Ola Loa, and Quintessential .9.
Get Enough Sleep
Sleep is when your body repairs and recharges. Lack of sleep can disrupt energy production and lead to fatigue and poor health.
Manage Stress
Chronic stress depletes your energy reserves and lowers thyroid health and metabolism, which degrades mitochondrial function. Practices like mindfulness, meditation, and relaxation techniques can help maintain a healthy balance.
By making these dietary and lifestyle changes, you can significantly boost your mitochondrial health and ATP production, overcoming fatigue and leading to more energy and overall better health.
Sara Banta
Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.
