Life Kit

Tired of being tired? Natural ways to get the energy you crave

February 19, 2026

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  • To boost physical energy, improve gut health by consuming fibrous foods and cruciferous vegetables, and supercharge your circadian rhythm by getting morning sunlight and implementing consistent overnight fasting. 
  • Assess your emotional energy expenditure by auditing your daily habits against your core values, and build in a daily stress relief practice to recharge your emotional battery. 
  • Cultivate an energetic spirit by practicing amateurism—regularly exploring new interests or hobbies—to generate the delight and flow state associated with discovery and growth. 

Segments

Introduction to Fatigue and Dr. Shah
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(00:00:26)
  • Key Takeaway: Chronic exhaustion is a widespread complaint across age groups, often persisting despite adequate sleep.
  • Summary: Many people feel exhausted all day, even when they believe they are sleeping enough and doing the right things. Dr. Amy Shah, an MD and nutrition expert, experienced this constant exhaustion herself while balancing a busy practice and family. Her personal struggle led her to investigate lifestyle habits to reclaim her energy.
Gut Health and Energy Connection
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(00:05:06)
  • Key Takeaway: Gut health is intertwined with hormone and immune health, and improving gut function directly influences overall energy levels.
  • Summary: Excessive caffeine and sugar consumption negatively impact the gut, leading to symptoms like constant tiredness and brain fog. The gut is central to communication between hormones and the immune system; when this communication is harmonious, energy follows. Gut bacteria can respond quickly to dietary changes, showing beneficial effects within just three days.
Dietary Impact on Gut Inflammation
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(00:07:34)
  • Key Takeaway: Artificial additives and junk foods trigger an inflammatory response in the gut, elevating cortisol and slowing the system down.
  • Summary: Foods like processed chips cause gut microbes to signal immune cells, initiating inflammation as a response to perceived toxins. This inflammatory process elevates cortisol and signals the brain to slow down to deal with the intruder. In contrast, whole foods like blueberries feed the gut, promote serotonin production, and possess anti-inflammatory properties.
Gut-Friendly Food Recommendations
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(00:09:26)
  • Key Takeaway: Increase energy by prioritizing fibrous foods, food diversity, and budget-friendly legumes while moderating meat and saturated fats.
  • Summary: Start by incorporating fibrous foods such as avocados, leafy greens, seeds, nuts, and cruciferous vegetables to support gut bacteria. Food diversity, especially plant-based options, is crucial; budget-friendly choices include dried beans and frozen produce. Limit meat consumption to about one serving daily, keep saturated fats under 10% of calories, and favor fermented dairy like yogurt or kefir.
Circadian Rhythm and Fasting
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(00:11:46)
  • Key Takeaway: Supercharging your circadian rhythm via morning sunlight exposure and practicing circadian fasting significantly boosts energy.
  • Summary: Getting natural sunlight in the eyes within an hour of waking sets the body’s master clock, which positively signals the gut bacteria for increased energy and focus. Circadian fasting involves syncing eating with daylight hours to give the digestive system a necessary 12-hour recovery break overnight. Key rules include observing at least a 12-hour fast window and stopping all eating three hours before sleep.
Assessing Emotional Energy Bill
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(00:17:00)
  • Key Takeaway: Preserving emotional energy requires identifying and minimizing time spent on activities that do not align with core values.
  • Summary: Cultural norms push people to spread themselves thin, leading to depletion when fuel is burned on things that don’t serve them, like excessive rumination or non-essential shopping. Conduct a time audit to categorize activities by what feels good versus what feels bad, focusing on what is within your control to recalibrate. Daily recovery is essential, similar to charging a phone, through practices like meditation or physical activity.
The Power of Amateur Curiosity
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(00:23:13)
  • Key Takeaway: Curiosity is critical for vitality; regularly engaging in new, amateur pursuits generates self-delight and lasting energy.
  • Summary: The word ‘amateur’ originates from the word for ‘one who loves,’ suggesting that pursuing interests purely for pleasure is vital for well-being. Trying new activities, even if intimidating, can lead to exhilarating flow states and self-delight, which is often overlooked in adulthood. This regular practice of discovery and growth is described as the secret sauce for living and aging well.