How to increase energy levels through your diet?

If we’re to believe Emily Steinbach, an integrative biology doctor, neuroscientist, and author of the February book: Your unlimited health (published by Marabout), the feast begins in the morning with a high-protein breakfast (more than 30 grams) and rich in fatty acids. Eggs, yogurts, skim milk, walnuts, almonds, hazelnuts, seaweed…

Protein should make up at least 40% of the diet. They stimulate the synthesis of dopamine and norepinephrine, the motivational hormones. They also help regulate appetite, adds the neuro-nutritionist. In the morning, we avoid fast-releasing carbohydrates such as are croissants, cereal and orange juice, friends of fake energy. The effect is immediate.

Fatigue and memory improve within four days. What if we do intermittent fasting? According to our expert, unless medically contraindicated, it’s in your best interest to fast for at least twelve hours a day, ideally fourteen. When? One that suits us best and one that we can sustain for the long term. “But it’s always better to increase the fasting phase that precedes sleep than the one that follows waking up,” he notes.

If you skip breakfast, just eat your portion of protein and fatty acids at lunch. On the other hand, we prefer carbohydrates in the evening (whole grains, vegetables, fruits that are high in fiber), especially because they taste sweet. has a comforting effect at the end of the day. Weakness, despite everything. Emily Steinbach does not mind the little black boy. “All the studies show provides a beneficial effect of coffee consumption on all health parameters, but not more than 300 mg per day, i.e. two long coffees or 3 espressos before 2:00 p.m.

Natural probiotics

As for nutritional supplements, based on an exhaustive nutritional evaluation, especially before pregnancy, the vast majority of nutritional supplements on the market have no effect at best, and at worst, adverse effects. Similarly, There is no miracle molecule. It’s the variety and variety that counts. More than 26,000 compounds have been found in foods, and we still don’t know them all, while nutritional tables only focus on 150 compounds.

No nutritional supplement can replace this extremely rich and complex synergy of nutrients. Natural probiotics are present in most plants and are sufficient to nourish the microbiome. They are also found in lactic acid fermented foods (yogurt, kimchi, sauerkraut, etc.). . As for probiotics, I wouldn’t take them without consulting a gastroenterologist, especially since science hasn’t progressed far enough in this area yet. In our latitudes, many of us are deficient in vitamin D. It is important to measure it every year and get at least 20 minutes of daylight (legs and forearms) and supplement as needed;

It’s easy for a professional to get enough vitamin C with the recommended four servings of vegetables and two servings of fruit a day. They also contain an array of fiber and phytonutrients that you’ll never find in a capsule or ampoule. “There are no proven health benefits of ingesting superfood doses of vitamin C,” the neuroscientist emphasizes. If we can’t achieve the intake of small fatty fish, we may fall short of the recommended intake of EPA and DHA, which are essential fatty acids.

In this case, it is interesting to take omega-3, but you should choose them of high quality, uncontaminated by heavy metals, cold and protected from light. I eat two brazil nuts a day for selenium and always keep small chia and flax seed puddings in my fridge.