Energy is a fundamental resource that is marked by the efficiency of the various systems of the body. As these systems operate more efficiently, energy becomes more abundant, leading to improved performance. Understanding which systems are functioning well and those that are not can highlight opportunities for optimization.
Energy can be conceptualized both physiologically and psychologically. Physiologically, energy is measured by adenosine triphosphate (ATP), a crucial byproduct of the breakdown of macronutrients and other physiological processes. This molecule both stores energy and serves as a source of energy at the cellular level. (source)
Psychologically, energy is characterized by more subjective measures. For example, energy, or vigor, may be represented by a “feeling,” as research has associated energy with “feelings of physical strength, emotional energy, and cognitive liveliness.” (source) On the other hand, fatigue is a measure of qualities and feelings opposite those of vigor. While these may be subjective measures of energy, they provide key indications of overall processes within the body and how those processes are perceived by the individual.
Optimal energy is crucial for performance, as it supports everything from mental clarity to muscle endurance. When energy levels are supported and maximized, all bodily systems benefit, resulting in greater overall efficiency. This increased efficiency not only enhances physical capabilities but also boosts cognitive function, enabling individuals to perform at their best.
Physical performance relies heavily on energy. Physically, the body needs ATP to function. Without it, no physiological processes can occur, affecting movement and recovery. As ATP availability declines, so does physical performance. Psychological energy also plays an important role in physical performance, often presenting itself as “motivation,” which can play a crucial role in work capacity and strength performance. (source, source, source)
Cognitive performance is significantly influenced by energy levels. The brain is one of the highest ATP-consuming organs in the body. (source) Just like physical performance, as ATP concentrations decline, so does cognitive performance. (source)
Immune function requires energy for continued support. When resources are depleted, vital components of the immune system cannot function.
Common experiences associated with energy are listed in the table below:
Select Mediterranean-style meals The Mediterranean diet is rich in nutrients like antioxidants, vitamins, and minerals that can support optimal cellular function and energy metabolism. (source, source) Recommendation Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Take a nap Napping provides a natural boost for your body's energy levels, as it allows the brain to clear adenosine, a molecule that builds up during wakefulness and makes you feel tired. (source) Recommendation Take a 10 to 20-minute nap daily.
Supplement with Rhodiola rosea Rhodiola rosea, a natural adaptogen, has been shown to support healthy stress levels by acting on the adrenal glands, which regulate the body's response to stress. This botanical extract supports adrenal function, enhancing the body's ability to adapt to stressors and support energy levels. (source) Recommendation Supplement with at least 100 mg of Rhodiola rosea daily
Energy is an overall account of how efficiently cellular processes are working throughout the body. A range of biomarkers sheds light on multiple facets of the body’s systems and how they are functioning, both individually and in conjunction with others. The more efficiently each system operates, the fewer resources consumed by that system. This leads to adequate amounts of resources, thereby sustaining or increasing energy levels.
Hemoglobin A1c is a protein in red blood cells that carries oxygen throughout the body. Glucose binds to hemoglobin in the bloodstream, forming glycosylated hemoglobin, also known hemoglobin A1c. The hemoglobin A1c test measures the amount of sugar in the blood. (source, source) Fluctuations in hemoglobin A1c have been linked to levels of fatigue. (source)
