6 Reasons You're Always Tired & How to Boost Energy Naturally

26:08You got to have some margin in your day. Number two, social media detox. Okay. Maybe give yourself 30 minutes a day, no more. And then schedule things you love to do. And then here's some other things. You want to take some adaptogens. Adaptogenic herbs are really great for supporting cortisol, ashwagandha, rhodiola, holy basil, are some of the absolute best in clinical studies for lowering cortisol. There's one study in particular on a type of ashwagandha called KSM-66, and it reduced cortisol by 27 % and improved focus and energy over the course of eight weeks in stressed adults. One of the reasons why ashwagandha is maybe the single greatest herb for hypothyroidism is because ashwagandha impacts cortisol, lowers cortisol.

26:53And when you lower cortisol, that actually improves all your thyroid hormones. So it's not necessarily directly impacting all your thyroid hormones. It may do that a little bit, but way more than that is it helps lower cortisol. When cortisol is lower, now your body can detoxify estrogen more. Your insulin is more balanced. Pretty much every hormone in your body becomes more balanced when you take these correct adaptogenic herbs. And rhodiola in particular is maybe the greatest for mitochondrial function. But again, ashwagandha, rhodiola, holy basil, medicinal mushrooms like reishi, cordyceps, these are really, really fantastic adaptogens for your cellular energy.

27:33Now, I want to go back to talking about this sort of excess busyness because it really is one of the greatest factors depriving us of cellular energy. And the average person checks their phone between 150 and 200 times per day. 43 % of Americans admit feeling addicted to their phones. 70 % of people check their phone within five minutes of waking up. I haven't proven to lower morning focus in your mood. So a few simple things you can change. Number one, wait about 30 minutes or an hour before you check your phone. Ideally, don't spend time on your phone in the morning. The first thing we should do is go and connect with God.

28:14Go and connect with our family. Go and just spend some time just being still, eating, relax. I mean, you shouldn't wake up in the morning with boom, rush, getting busy. You should focus every morning on the things that matter the most. Can I tell you one thing I did in college? I read this book by Tony Robbins. And he had this quote in there, something like, when the morning, when the day. And he had something in the morning called your hour of power. And so what I started doing every morning, rather than to kind of jumping into busyness is I would spend an hour in the morning in prayer, reading my Bible, reading a personal growth book, going on a walk.

28:53Then I would get my exercise in. So my first hour to two hours every morning was spent on growth, growing, connecting with God, doing those sorts of things. And honestly, I would get to, you know, let's say I'd wake up at six and I would get to when I would start, you know, school or whatever I'd have around eight or nine and in the morning, I would feel like I'd already won my entire day, win the morning, win the day. I mean, literally, there were times where I felt like if I don't do anything else today, I spent time growing and connecting with God. I did personal growth time. I went and exercised, had a great breakfast.

29:27I feel like I've already won my day. Let me ask you this. Do you feel like you're winning your day or you wake up in the morning and you're scrolling on your phone and it's busy and it's hectic because you didn't prepare the night before and then you're out the door and you're to work or to, you know, take care of the kids or whatever it is, whatever you have going on in your life. Win the morning, win the day. Here's how you do it. Connect with God and focus on personal growth. Eat a great breakfast, get some movement in. None of those involve your phone. Okay. If you can start your day like that, you will win the day and it sets you up to win the rest of the day.

30:05It sets you up for being energized. You know, I found that when I am doing things connected to personal growth that are connected to my life purpose. I believe that I'm called to love God, love people, make earth a heavenly place. And part of the way I feel like God wired me to do this is by helping people heal naturally using God-given wisdom from the Bible and the things that we learn from modern medicine today, functional medicine that align with the Word of God and creation. And so I'm spending time doing those things and also helping other doctors do the same. So you may not know this, but I train a lot of other doctors and help a lot of other doctors in becoming better practitioners and learning and growing themselves.

30:50So for me, if I wake up in the morning and I can spend time getting downloads from God, reading my Bible, just getting my mind right, and then I can pass what I've learned along to my kids and to my peers and to my patients and do that, wow, I'm full of purpose. Now, that's energizing. But a lot of us wake up without a sense of purpose and without spending that time focusing on growth. And so we kind of get off to a bad start of the day and that kind of feeds into the rest of the day. Okay. And we're just busy, busy, busy. And then we're sort of numbing out on social media and we feel unfulfilled.

31:36And that actually causes a greater lack of energy because when you're unfulfilled and you don't have a purpose, it's depressing. And in Chinese medicine, by the way, they believe that part of the way that you increase your cellular energy is by having a purpose and knowing what that purpose is and going after it. And so that's an important thing to consider as well. Um, you know, there's a study that was published in, uh, at the university of South California and adults now consume information equivalent of 174 newspapers every single day. So we have information overload and now with chat GTP and AI and all these things, we have so much information and our brain is on constant fight or flight mode because of this.

32:19And this leads to dopamine burnout, uh, decreased attention span. So ADHD is worse than ever and our energy starts to plummet. So this sort of mental fatigue causes this physiological fatigue in our body. Now, I also want to mention there are other causes of fatigue that are unrelated to these first four things I mentioned. Another big one is this hidden infections and inflammation. I can tell you I've taken care of so many people with chronic fatigue that came from Lyme disease, Epstein-Barr, mold toxicity, gut dysbiosis like Candida or H. pylori that's then causing bloating and this kind of sluggishness all day.

32:59These infections drain mitochondria and keep the immune system switched on, which then causes systemic inflammation. So again, mold and mycotoxins in these viruses also trigger an ongoing inflammatory response, raising oxidative stress. Oxidative stress is like, imagine this sort of like constant stress on an area that eventually causes it to crumble and fall apart. That's what it's doing to your cells in mitochondria. And there was a 2021 meta-analysis combination of studies that found that gut dysbiosis was discovered in 70 % of people with chronic fatigue syndrome and other related conditions like fibromyalgia.

33:44When gut inflammation rises due to parasites and mold or leaky gut syndrome, this causes an inflammatory cascade, which can lead to what we call leaky gut, leaky brain or leaky gut autoimmune disease. It causes autoimmune disease in the body and chronic inflammation. Lyme disease now impacts nearly 500 ,000 Americans each year. That's more than breast cancer or HIV. Think about that. More people suffer with Lyme disease than breast cancer. Celebrities like Justin Bieber, Justin Timberlake, even Chris Williamson have come out saying that they had Lyme-related exhaustion that was impacting them in a really major way.

34:25And so sometimes if you're struggling with fatigue, you can be taking all the vitamin B12 in the world and prioritizing other things. but if we don't get to the root of healing that hidden infection, you're going to stay tired. This is why I recommend sometimes getting blood work and testing done for different types of infections, mold, heavy metals, doing a GI map to see what's going on in your gut microbiome has great benefits. Also for many people, again, there's blood work to look at. Hey, what are your glutathione levels at? What is your level of oxidative stress? and then being able to incorporate things like sweating and hydration and infrared sauna and certain vitamins and minerals to support detoxification can help.

35:07And if you are struggling with a hidden infection, one of the first things you want to do is get tested, you know, and look at what is your toxicity profile? What is your, do a GI map, see what's going on in your body. And that will then let us know, do you need more glutathione? Do you need infrared sauna? What dietary protocol is the best? For instance, if you have parasites, you want to be doing things like papaya and garlic and pumpkin seeds because those can help kill off a parasitic infection. Versus if you have candida, there might be a slight variation there in diet for killing that type of infection.

35:40But learning what's going on internally and then doing the right things for detoxification pathways can be very helpful for helping you kill those hidden infections. That's absolutely zapping and draining your energy. And then the last root cause of fatigue for most people is related to nutritional deficiencies. Even if you eat healthy, modern soil depletion, processed foods, and your unique genetic makeup can really drain certain levels in your body. And I'll share for myself, I mentioned earlier, for me, it was vitamin B2. That's probably not for most people. There's way more people out there that probably have a B12 deficiency or some other nutrient that's causing their fatigue.

36:20but that's why it was so valuable for me to do blood work and say, what nutrient was I deficient in? And when I saw it was vitamin B2, which was extremely, which by the way, the reason why that probably happened was when I, um, by the way, I remember I did blood work back when I was, how old was I? 25 years ago. That was 19 years ago, actually. And I remember the number one thing I was deficient in then was vitamin B2. And I don't know exactly why I'm deficient in B2. again, it's different for everybody in terms of what you might be deficient in. There's a number of things there. It might be my level of sort of like strategic thinking and book writing and certain things.

36:58And maybe there's a level there of stress that depletes that one particular nutrient for me, or it might be my gut microbiome. Some of the bacteria, I have a lot of good bacteria that are absorbing certain things. Well, others not absorbing things. Well, there's a number of things. My point is this, is that there with knowing that it was vitamin B2 for me was so valuable. So now I'm eating a lot of steamed spinach because that's high and in certain other foods that are supportive of vitamin B2. And then I'm taking a B2 supplement. But knowing your root cause of what is that? What are those nutrients that you're deficient in is incredibly valuable.

37:35But generally speaking, most people can correct this even without blood work and just eating a diet that's very high in the right nutrients. Now, the number one nutrient that most people are deficient in that causes fatigue is iron or ferritin. And I can tell this with people, sometimes without even looking at blood work, I have them go to a mirror, stick their tongue out, and look to see, is their tongue pale? Your tongue should be a bright, vibrant pink color, really strong pink color, pinkish red. if it is pale and it almost has like a whiteness to the tongue, not the coating, because that's candida, that's another issue or yeast overgrowth.

38:16But if your tongue itself is a little pale, that tends to be in what's called a blood deficiency in Chinese medicine or your iron or ferritin levels low. You can also do this on blood work to see, you know, is your iron or ferritin levels low? So that's one thing to look for. That causes energy, even in more, many more women than men have iron deficiency. But if you notice, again, around your cycle, if you're really tired afterwards, if you lose a lot of blood, then there's a good chance you're deficient in iron or ferritin. The next most common one is vitamin B12. This is a lot of people today.

38:54And this causes low oxygen delivery and brain fog. So literally, your body does not have enough oxygen if you're low in iron and B12. So you're literally almost suffocating your cells. And by the way, the risk of getting other diseases, even like cancer, go up when you're not getting enough oxygen delivery in your cells. So iron and B12 are the most common. Number three is vitamin D. Studies show that vitamin D increases the risk of depression. Low vitamin D increases the risk of depression, inflammation, oxidative stress, and of course, fatigue is a hallmark symptom of depression. but vitamin D is big.

39:32And then in addition to that magnesium, up to 60 % of Americans don't meet the daily magnesium requirements. And magnesium is critical for so many cellular functions in the body, including supporting your body and going to sleep at night. And a few others are coenzyme Q10. If that's low, that disrupts methylation. Omega-3 fatty acids can impact the cell membrane and inflammation. And then the other big ones are vitamin B2, B5, B6, and B9. There was a 2021 meta-analysis study that found that a B vitamin complex supplement improved energy and cognitive performance in adults with depression and fatigue.

40:14So there are studies saying, but even without blood work, most people that took a B complex vitamin experienced an improvement in their energy levels. There's a supplement that I take that is focused on mitochondrial function and has these methylated B vitamins that I found really supports me, that that's something I take because I have the MTHFR gene that I knew is important for me to get those sort of nutrients as well. And so again, if you are dealing with fatigue and you're getting good sleep at night and your stress levels are optimized and you're eating a clean diet, well then it might be that you're just deficient in B12 or iron or another B vitamin or magnesium or some of these nutrients that we're talking about.

40:58And generally speaking, if you have low energy, it is a good idea to take a B complex would be one thing that would help most people. And also taking a probiotic because probiotics support the absorption of all those nutrients. There's a study out of Stanford that showed that if you take a probiotic supplement, a high quality one, oftentimes your blood levels, of B vitamins double. It's that big of a deal. So I would also put a probiotic supplement at the very top of the list when it comes to supporting cellular energy and overall health. Are you interested in functional nutrition tips to burn fat, reduce inflammation, improve your brain and energy levels, and heal naturally?

41:40Then I want to encourage you to listen to my friend, Dr. Dave Jocker's podcast, The Functional Nutrition Podcast. This podcast is designed to help you with easy, actual steps to improve your nutrition and lifestyle, understand your lab work, and address the root cause factors that may be driving up inflammation in your body. Now, I've been friends with Dr. David Jockers for 20 years, and he's truly a world expert in functional nutrition, cellular healing, and so much more. If you want to learn the best nutrition and natural healing tips, tune into the Dr. Jockers Functional Nutrition Podcast on Apple iTunes, Spotify, YouTube, and wherever you can listen to podcasts worldwide.

42:20And as we talk about supplements, I want to talk about just go a little bit more in depth on supplements for energy and the ones that move the needle the most. Along with the B-complex, which I think is really important because it has B12 and everything else. And if you have an iron deficiency, of course, doing something to support building your blood. Those are two of the biggest that people really need for energy. Those B-complex and sometimes methylated B vitamins. The blood-building supplement that might consider iron and also things that support iron absorption, like B12 and vitamin C and probiotics.

42:55In addition to that, NAD +, or NR, or NMN, these NAD-plus precursors have many, many benefits for supporting ATP production and fueling your mitochondria. Today, you can do NAD plus as a sort of vitamin injection, or you can take an NR supplement, which supports it as well. This is something I took. So if you ever do a blood work and you have mitochondrial dysfunction, taking about 300 milligrams of an NR supplement, which is supporting NAD plus in the body, which is critical for mitochondrial function and creating cellular energy, is also going to be at the top of the list. So if I'm thinking about ranking, okay, you have low energy, what should you take?

43:40B-complex, probably a methylated B-complex, blood building, NAD plus like supplement like NR. Those are probably going to be my top three. And then after that, I would probably say, depending on the person, probiotics are going to be high on that list as well. And then certain nutrients are also important. Coenzyme Q10 improves cellular energy. In fact, there was a 2022 meta-analysis of 13 different studies, and they found that coenzyme Q10 supplementation significantly reduced fatigue scores compared to placebo groups. And this is really important if you have heart issues. If you have low energy and if you've ever been on a statin drug or you've ever been on a drug like metformin, so any sort of blood sugar issues or heart issues, and if you've taken any drug for those, coenzyme Q10 is going to be a nutrient you're going to want of absolutely take to support those cellular energy levels.

44:35And then the other thing I would say is taking the adaptogenic herbs. Rhodiola and ashwagandha are probably the top two on my list for supporting mitochondrial function and boosting energy naturally. And there's other great ones like ginseng and dong quai, which is important, especially if you need to build your blood, and the mushrooms like reishi and cordyceps. But I would say that rhodiola and ashwagandha, if you're like there's two, those are probably my two favorites. And then for many people, what's just as important as supplements is having the right mind and spiritual health and nourishment when it comes to boosting your energy levels.

45:16I really think actually it's just as important, if not more important than diet. I'm going to come back around with just a few more really key dietary things for mitochondria and foods here at the end. But I do want to mention, I want to dive into this because this is really critical for our overall energy levels. And I love this quote by John Ortberg. He says this, if the enemy can't make you sin, he'll make you busy. Busyness is such a killer today of mitochondria. It's such a killer today of true productivity and leaving a meaningful life and living a life that we love. Both sin and constant busyness can have the same detrimental effect.

45:54They cut off one's connection to God, other people, and one's own values and our purpose. I think about this. Those mornings when I wake up and go right to my phone first, somehow I'm sucked into my phone and computer and work the rest of the morning. If I can operate within my true priorities and I don't open my phone and I go right to my Bible first and right to prayer first, there's a sense of peace. There's a sense of calmness, meaning. my entire day is better and more purposeful and my health is better. And I found this, by the way, I've tracked this with my Oura Ring, looking at my HRV scores.

46:33It is radically better when I start my morning off Bible, prayer, growth than phone and computer. And so one of the things we want to be able to do is create space, especially in our mornings, create space from chaos and screens and practice stillness. Sometimes it's just, listen, sometimes it's five minutes. It's not 50. It's just five. Okay. And you get there and you crack open your Bible or you sit there and pray and you just sit there and it's, God, thank you for this day. Be with me today. Thank you so much for my family. Thank you so much for my wife. Thank you so much for just the blessings I have, that I have a purpose that you gave your son for me.

47:12thank you so much. And just getting grounded and centered and then opening the Bible, reading a couple of verses and then meditating on one, put on the full armor of God. Do not be anxious about anything, but with everything through prayer and petition with thanksgiving, present your request to God and the peace of God, which transcends all understanding, will guard your hearts and your minds and cry Jesus. That was one I was reading this morning. So just sitting there and just meditating on and thinking through, okay, I'm anxious, God, what do I have that's heavy today? Okay, I've got this, I've got this, I'm giving it to you.

47:42It might only be five minutes, but that five minutes of stillness or that five minutes of time with God rather than time with artificial intelligence. I mean, really in reality, here's what's happening so often. We're taking God and we are literally having this God of technology, this AI, this other, it's a God, it's a spirit in a way. And we are spending time with that rather than Jesus. And so it makes such a big difference. So I want to encourage you to rethink how you want to spend your time. Replace I'm busy with I'm focused on, okay, as well. Focus on and block out time in your day to spend on the relationships that matter the most, on prayer, time outdoors, getting true rest.

48:25And let me say this as well, a Sabbath rest day is so beneficial. One day a week, listen, God made all of creation and took one day off then. It's the very least we should do is take one day, whether it's Saturday or Sunday, and just rest and not work the entire day. Spend time with family, spend time with God, just spend time recharging. That's what we want to focus on. And it's so beneficial in doing that. And as proof, there was a study that was done on prayer and meditation. And in the study, they focused mostly on gratitude and appreciation. And the people in the study felt grateful, who felt grateful and practiced this, showed a reduction in their levels of cortisol.

49:07They had stronger cardiac function and were more resilient to emotional setbacks and negative experiences. Over the years, the studies have established that practicing gratitude allows us to handle stress better and makes us more mentally and physically resilient. And so that's such a powerful practice of starting off the morning and just for one minute saying what you're grateful for. That's all it takes is one single minute. And that practice can change your entire life and your health. People who practice gratitude, by the way, also they sleep better. There are studies on that. So there are numerous studies showing that living in a state of gratitude, it's the exact opposite of entitlement.

49:48By the way, one of the worst character qualities a person can ever have is feeling entitled like you owe me. I can tell you in having a clinic and an organization where I have a lot of people that work on my team, that I look to work with people and partner with people only that have a level of very high level of gratitude. Working with entitled people, it's not fun. It's not the way we're wired. It's the opposite of living in a state of absolute gratitude and thanksgiving. And so we all want to cultivate a spirit of thanksgiving and praise and gratitude. And in addition, the greatest parter of gratitude is living with a sense of purpose and meaning.

50:29There's a Harvard study that showed a 33 % lower rate of fatigue and depression among those people with a strong sense of purpose. I do want to mention one other thing diet-wise. One of the greatest things you can do to support mitochondrial function and energy is support blood and blood flow and oxygenating your blood. So consuming foods that increase nitric oxide in your body are very good for blood flow. And some of those things include pomegranate, beetroot or beetroot juice, and then things like rooibos tea. But those things that are sort of red in nature that move the blood, but pomegranate and beetroot juice.

51:07So you can do beetroot powder, eat pomegranates. Those are also very good for that as well. Now, I want to touch on a few books that talk about energy. These are books that I've read that I really enjoyed that really, I think, are great for naturally boosting energy levels and dealing with some of the things we talked about. The first book is by John Mark Comer. It's called The Ruthless Elimination of Hurry. And it teaches that constant busyness and distraction drain our spiritual, emotional, and physical health, and that true peace and purpose come from slowing down, practicing Sabbath, and living at the pace of Jesus.

51:45You know, I love the TV show The Chosen. I had Dallas Jenkins on the show. If you didn't watch that episode, it's a great one. And Dallas shared a lot about the show. We talked about health, of course, but also more spiritual health. And one of the things I love about the show is just watching Jesus. He was never in a rush. And yet he was the most impactful person that ever lived. And you didn't see his apostles rushing around. They were acting with just meaning and intention. And listen, when you're busy, it's hard to notice certain things. I was in church this Sunday, and our pastor, Darren, was sharing some things about him and his wife were in an airport.

52:26And there was a woman sitting next to them who was older, and his wife felt led spiritually by the Holy Spirit to pay for the woman's meal. And she did it and picked up the check for the woman and paid for it. And the woman turned to them and said, thank you so much. And she said, you know, God always takes care of me. I'm a missionary. I don't have much money, but everywhere I go, God takes care of me. And it was so moving the way he shared this is that his wife, because she wasn't rushing or busy and they were just, you know, they were taking their time. They're living with meaning. And they were just in constant communication with God.

53:00She was aware enough to hear the voice of God to be able to then take care of that woman. But when you are living at a pace of constant busyness, it is incredibly hard to hear from God and to be able to hear that well enough to then be able to do that thing that had eternal significance and meaning. Paying for that one meal for that person might have been more meaningful than what a business exec could accomplish an entire year in building a billion-dollar business. That had eternal significance in what she did. And so I say that all to say, I love this book. This would be a great one for energy because it really teaches you how to be still and how to live in a way to live with meaning and impact in alignment with the Bible.

53:46The second book is called Margin. It's by Dr. Richard Swenson, and it's the prescription for sustainable living and creating a space for health and joy. A lot of times we're so packed out, we're not creating space for joy and happiness and deep connection. And so this book helps you reevaluate your priorities, determine the values in your life, and also see where your identity truly comes from. And it's a really great book for physical health, financial stability, fulfilling relationships, and availability for God's purpose. It's a great book. And he says this in the book, we do not rest because our work is done.

54:27We rest because God commanded it and created us to have a need for it. And the last book is by this, this is by another person we've had on the podcast, John Gordon. He's a good friend of mine. It's called The Energy Bus. Energy isn't something you have. It's something you create through gratitude, faith, and your mindset. He has 10 rules for energy on The Energy Bus. That's covered in the book, everything from how to fuel your vision, invite others into the journey, remove your energy vampires, and so much more. That's a great book as well by John Gordon. You can check out the podcast we did together, as well.

55:08But again, those are three books I would recommend if you are saying to yourself, I really want to take my energy to the next level and especially do that with mindset, spiritual awareness, and those things that are going to make that impact. Those are three books I would highly recommend you read and go through in that way. Here's the thing to know about fatigue. Fatigue is a signal. It's not a life sentence of just being tired. It's not poor genetics or you're getting older, it's a signal. You were designed to have steady energy throughout work, connection, purpose, and joy throughout your day.

55:41But rest is also needed. And when you honor your body's need for nourishment, movement, and stillness, you align with how you were designed to function by God. So remember, you want to focus on eating a really healthy diet, right? We talked about high protein, fiber, healthy fats, and a lot of nutrients from things like pomegranates and berries and steamed vegetables. You want to carve out time for sleep, that nine hours. You want to go for a walk in the morning and around your meals. You want to schedule a Sabbath day. You want to spend way less time on your phone and way more time reading things for spiritual growth and connecting with people.

56:20And also you want to consider getting the right testing done to make sure there's no major nutritional deficiencies. And if you can take care of those things, your energy will start to build and get better and better and better to where you have lifelong high energy constantly and consistently. I want to say thanks so much for tuning in here to the Dr. Josh Jack show, where each and every week we're diving deep into the science and principles of how you can heal physically, mentally, spiritually, and take your health and your life to the next level. Don't forget to subscribe. It's the number one thing you can do to support the show.

56:53Don't forget as well that we've had some episodes here shadow ban because we've talked about things that are really controversial like cancer and certain remedies like everything from peptides to stem cells. And sometimes the people at some of these social, whether it's YouTube brothers, don't love that. And so if you're subscribed, it will always show up in your feed. If you're not subscribed, you might miss some of these really impactful episodes we have. So don't forget to subscribe. Also, thank you for liking and sharing this. Thanks for being on mission with me. There are so many people that don't know the truth about how to build good energy.

57:29There are people out there that are going to go and just take a drug or medication because they're tired and they don't know there are simple vitamins and practices that can help heal them at a cellular level. Thanks so much for watching. I can't wait to see you on the next episode.

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