Chronic fatigue and chronic pain are among the biggest struggles faced by many people, both acutely and over time. These issues drain our motivation to move, eat nourishing foods, and take actions that improve our metabolic health. When we struggle with fatigue and pain, the last thing we want to do is eat healthy or exercise. That’s why this guide is for you—I'll provide tools to help you regain your energy. Please note that this guide is not medical advice, and if you have a chronic condition, consult your doctor before making any changes to your diet, medications, or lifestyle.
Energy Starts at the Cellular Level
Energy is produced in our cells, and managing our energy starts with managing our cellular health. Energy is created through nutrients, movement, and oxygen, and it affects more than just how we feel—it influences our metabolism, detoxification, digestion, cognitive performance, recovery, and more. When we are young, we have abundant cellular energy, which is why we feel good and can eat without worrying about weight gain. As we age and experience stress, inactivity, and poor diet, our energy levels drop. You might hear people say, "I wish I had that kind of energy," but the truth is we can regain it by giving our bodies
the nourishment it needs.
Stress: The Main Destroyer of Energy
In our cells, ATP (adenosine triphosphate) provides energy. Stress, whether mental or physical, depletes ATP, and when it isn’t replenished, it leads to cellular damage. Chronic stress and anxiety place continuous strain on our cells, compounded by sleep deprivation or inconsistent sleep, which further harms our energy levels. Sleep is crucial for cellular recovery and the development of new neurons. Imagine not fully charging your phone at night—it will have a lower battery the next day. Similarly, without proper sleep, your body cannot fully recover, leading to dysregulated emotions, fatigue, and brain fog, all stemming from a consistent loss of ATP.
In addition to mental stress, physical stress from toxins in processed foods, fast food, and genetic predispositions can lead to mitochondrial dysfunction. These foreign substances trigger inflammation, which shortens the life of our cells and contributes to a slower metabolism, less energy, aches, and pains.
How to Create Sustainable Energy
The key to addressing chronic fatigue is improving how we recover. Fatigue comes from our cells' inability to efficiently produce energy, which happens when the mitochondria can’t generate enough ATP. This often results from a lack of sleep, poor nutrition, and inadequate rest. Research shows that chronic fatigue arises because our cells can’t produce enough energy from the food we eat to meet the body’s demands. It starts with sleep: 50-70 million Americans struggle with sleep disorders. Sleep deprivation increases cellular stress, reduces energy production, and damages cellular components like DNA and proteins due to oxidative stress. This imbalance in cortisol and growth hormone disrupts our energy metabolism.
We need 7-9 hours of sleep for men and 8-12 hours for women, depending on the time of the month. Research shows that sleeping between 10:00 p.m. and 7:00 a.m. optimizes recovery, especially during REM sleep, which helps process emotional information and learning. Aim for consistent sleep and wake times, get morning sunlight, take evening walks, and meditate before bed to help regulate melatonin and serotonin production.
Recovery Goes Beyond Sleep—Energy Comes from Food
What we eat either fuels us or depletes our energy. Highly processed and refined foods cause oxidative stress within our cells, damaging ATP production and leading to harmful free radicals that decrease cellular energy. Our body has limited reserves, and when depleted, it leads to conditions like chronic fatigue, a slowed metabolism, and increased risks of obesity and diabetes.
Foods like wheat, additives, sugars, and unhealthy oils (such as canola and palm oil) are the biggest contributors to energy depletion and inflammation. To combat this, focus on nutrient-dense whole foods. These support cellular energy through cellular respiration, where nutrients are broken down, transported into the bloodstream, and combined with oxygen to produce ATP.
Incorporate foods like dark leafy greens (kale, chard, arugula), antioxidant-rich fruits and vegetables (berries, beets, turmeric), lean proteins (pasture-raised eggs, wild-caught fish, grass-fed beef), root vegetables (sweet potatoes, squash), and fermented foods (sauerkraut, kefir). These foods support digestion, nutrient absorption, and energy production.
Movement Is Key to Energy Creation
“It takes energy to make energy.” While it might seem counterintuitive, the more we move, the more energy we generate. A sedentary lifestyle, on the other hand, decreases the number and efficiency of mitochondria in our cells, leading to impaired glucose utilization and increased cellular stress. Lack of movement also decreases metabolic flexibility, making it harder to switch between carbohydrates and fats for energy.
The recommended activity level for adults is 150 minutes of moderate activity or 75 minutes of vigorous activity weekly, along with two days of strength training. Start small—just 30 minutes a day, five days a week—and gradually build from there. Incorporating variety, such as walking, resistance training, and yoga, ensures you’re building cardiovascular health, strength, and flexibility.
Chronic Pain: Inflammation Overload
Chronic pain often stems from systemic inflammation, the body’s response to stress and injury. Too much inflammation creates oxidative stress, which depletes energy and increases the risk of obesity and diabetes. These conditions can strain joints and bones, leading to pain.
The Standard American Diet, consisting of 75% ultra-processed foods, is a major contributor to inflammation. These foods lack nutrients, triggering oxidative stress and damaging cellular communication pathways. Over time, this contributes to old injuries and joint pain. Combat this with a diet rich in antioxidants, whole foods, and anti-inflammatory ingredients like berries, beets, leafy greens, turmeric, and ginger.
Flexibility, Strength, and Movement for Pain Management
A sedentary lifestyle contributes to tension in muscles and joints, increasing inflammation and pain. Obesity, fueled by inactivity, puts additional stress on joints, further contributing to pain. To counteract this, focus on stretching, mobility exercises, and strength training. Even small movements throughout the day, such as stretching or walking, can decrease the risk of injury and improve overall mobility.
By incorporating flexibility exercises and tools like foam rollers, massage balls, and resistance bands, you can reduce tension, improve energy, and maintain strength. Start with 10 minutes a day, gradually increasing as your body adapts.
Final Takeaway For Chronic Pain & Chronic Fatigue
Chronic pain and fatigue are challenging to manage, but with the right tools, you can improve your energy and well-being. If you’re struggling with either issue, consider seeking professional guidance and support to help you achieve your health goals.
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