Eating and Sleeping Strategies for Boosting Energy

Feeling tired and low on energy? The good news is that food can play a vital role in combating fatigue. However, before delving into eating for more energy, it is crucial to address the importance of sleep.

Recent studies have highlighted the significant impact of sleep on brain health and energy levels. When we don’t get enough sleep, an intriguing phenomenon occurs: we start craving simple carbohydrates. It’s a natural response. We feel exhausted, our sleep was disrupted, and we seek quick comfort in a bagel or pretzel. Yet, here’s the catch: indulging in these simple carbs actually worsens our fatigue. The sugar and carbs spike our insulin, leaving us on a roller coaster of energy crashes. It’s like running on empty; we need premium fuel in our tank. Insufficient sleep initiates this cycle, leaving us wandering around in a constant state of fatigue.

Overcoming Fatigue:

When battling fatigue, it’s crucial to resist those cravings. Instead of reaching for a bagel, opt for green options such as green tea, greens-infused eggs, or salads garnished with healthy proteins. It may seem counterintuitive because our bodies yearn for unhealthy choices, but this is precisely when we should prioritize healthier alternatives. The right food choices will help alleviate fatigue and mental fog.

In addition, I strongly recommend making small adjustments to your sleep habits. I understand that it’s not easy, but even going to bed 15 minutes earlier can make a difference. Ideally, aim for a half-hour, but let’s start with 15 minutes. This change promotes optimal sleep, especially during the earlier hours. Avoid eating three hours before bedtime to allow for proper digestion, as this habit contributes to better sleep quality and enhanced energy. By cultivating these habits, you’ll make healthier food choices throughout the day, creating a virtuous cycle that yields fantastic results.

Try this delicious breakfast smoothie recipe from Drew Ramsey MD’s book, Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health. It’s a fantastic way to kickstart your day!

You may feel skeptical about consuming four cups of greens in the morning, but trust me, you’ll quickly adapt. Incorporating greens into your smoothies is a simple and effective method for increasing nutrient intake. The fiber in the greens and the protein in the kefir will keep you feeling full for longer, while the live cultures in yogurt or kefir promote overall gut health. To avoid bitterness, make sure your kiwis are ripe, indicated by a soft texture. Allow hard kiwis to ripen on the countertop for two to three days. Enjoy!

Kiwi Green Smoothie


  • 2 cups raw fresh spinach
  • 2 cups raw kale
  • 2 ripe kiwis, peeled and quartered
  • 1 cup plain 2 percent yogurt or plain kefir
  • 1/4 cup almonds
  • 1/4 cup chia seeds
  • 2 tablespoons honey
  • 4 ice cubes
  • 1 cup cold water, plus more as needed


Place the spinach, kale, kiwis, yogurt or kefir, almonds, chia seeds, and honey in a blender.

Add the ice cubes and cold water.

Blend until smooth, adjusting the consistency with a few tablespoons of cold water if necessary.

Divide the smoothie evenly between two glasses and serve immediately.

Note: This blog does not replace professional medical advice, diagnosis, or treatment. For personalized recommendations, consult with your healthcare provider.