By Magdalena Ciszewska
Have you ever wondered why some days you feel like a supercharged battery, while others, you’re dragging yourself through the day? The answer lies deep within your cells—specifically in the mitochondria, the tiny powerhouses responsible for converting food into usable energy. Every bite you take sends biochemical messages to your body, dictating whether you’ll feel energised or exhausted. While a single processed meal won’t immediately ruin your health, a diet consistently lacking in whole, nutrient-dense foods can disrupt cellular function, leading to fatigue and burnout.
If you’re feeling constantly fatigued, burned out, or struggling to maintain focus, your diet could be a major culprit. In this article, we explore the intricate connection between food, energy, and how the right choices can help you fight fatigue and burnout.
The Link Between Diet and Energy Levels
Every single product you consume has an impact on how your body will function. While indulging in the occasional microwaved meal may not alter your energy levels significantly, consistently eating processed, nutrient-depleted foods can gradually affect your body's ability to produce and maintain energy. In contrast, whole foods—packed with essential vitamins, minerals, and macronutrients such as proteins, healthy fats, and complex carbohydrates—fuel the body efficiently. They provide not only calories for energy but the necessary components for maintaining the function of every organ, keeping you energised and focused.
Unfortunately, modern-day stress, poor diet, and sedentary lifestyle often lead to fatigue and burnout, which have become common issues in today’s fast-paced world. Both mental and physical exhaustion can make even simple tasks feel overwhelming. But did you know that adjusting your diet can be a powerful tool in combating these feelings of fatigue? In this article, we delve into how your body generates energy, the role of nutrition in maintaining it, and how certain foods can naturally combat burnout and fatigue.
Understanding Fatigue and Burnout
Fatigue is more than just feeling tired—it’s a persistent state of exhaustion that doesn't always go away with rest. It often arises from a combination of nutrient deficiencies, mitochondrial dysfunction, and poor lifestyle choices. Fatigue can manifest as physical tiredness, mental exhaustion, or a combination of both. While occasional fatigue might be alleviated with sleep, chronic fatigue, or burnout, often caused by prolonged stress, requires more than just a good night’s rest.
Burnout is a more severe, ongoing condition typically resulting from long-term emotional and physical stress. It gradually drains energy reserves and disrupts metabolism, leaving individuals feeling mentally exhausted, emotionally depleted, and physically worn out. Unlike simple fatigue, burnout affects motivation, mental clarity, and overall well-being. Common contributors to burnout include high stress from work, emotional strain from relationships or finances, and poor lifestyle habits like unhealthy eating and lack of sleep.
Key factors contributing to burnout and fatigue include:
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Chronic Stress: Whether emotional (e.g., financial problems, relationship issues, or work-related pressure) or physical (e.g., poor diet, medications, and food intolerances), stress depletes the body's resources and disrupts its ability to maintain energy.
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Nutrient Deficiencies: Lack of essential vitamins, minerals, and macronutrients can slow down cellular functions, especially in the mitochondria, the body’s energy powerhouses.
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Inflammation: Chronic low-grade inflammation from stress, poor diet, or environmental toxins leads to mitochondrial dysfunction and oxidative damage, contributing to fatigue.
Burnout and fatigue often leave individuals feeling unrefreshed even after a full night of sleep, struggling to focus, or losing motivation for daily activities.
How the Body Produces Energy
The body generates energy through a complex biochemical process known as metabolism. The energy produced is primarily in the form of ATP (adenosine triphosphate), which fuels cellular functions. Carbohydrates, fats, and proteins are broken down into their simplest forms—glucose, fatty acids, and amino acids—and utilised in the mitochondria, which act as the body's power plants.
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Glucose from carbohydrates is the body's quickest source of energy, providing a rapid but short-lived burst of fuel.
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Fats offer a more sustainable source of energy, providing long-lasting fuel for the body when glucose reserves are depleted.
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Proteins, while not a primary energy source, are essential for muscle repair, enzyme production, and overall cellular function.
Vitamins and minerals such as B vitamins, iron, and magnesium play a pivotal role in energy metabolism, helping the body convert food into usable energy efficiently.
Key Nutrients Required for ATP Production
Maintaining optimal energy production hinges on the availability of key nutrients. Here are some critical nutrients needed for ATP production:
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Vitamin C: Supports immune function and helps with the absorption of iron (found in citrus fruits, strawberries, bell peppers, and broccoli).
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B Vitamins: Vital for energy metabolism, found in eggs, whole grains, leafy greens, and legumes.
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Magnesium: Helps with muscle function and energy production, found in pumpkin seeds, almonds, spinach, and avocados.
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Coenzyme Q10 (CoQ10): Crucial for energy production in the mitochondria, found in fatty fish, beef, peanuts, and spinach.
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Essential Fatty Acids: Improve brain function and stamina, found in salmon, chia seeds, and olive oil.
A diet rich in fibre, healthy fats, and proteins can help stabilise blood sugar levels, preventing energy crashes and supporting long-term vitality.
Why Food Plays a Crucial Role in Maintaining Energy Levels
Food is not just fuel; it is the foundation for sustaining energy and vitality. By choosing nutrient-dense foods, you can stabilise blood sugar, reduce inflammation, and maintain mental clarity. A balanced diet that includes complex carbohydrates, protein, and healthy fats ensures that the body has the right nutrients to support cellular functions, maintain muscle mass, and regulate metabolism.
Here are some key food groups and their role in energy production:
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Complex Carbohydrates: Provide sustained energy throughout the day (e.g., oats, quinoa, and whole grains).
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Protein: Vital for muscle recovery and preventing energy crashes (e.g., lean meats, beans, and lentils).
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Healthy Fats: Essential for brain function and stamina (e.g., avocados, nuts, wild-caught fish).
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Antioxidants: Help reduce oxidative stress and inflammation (e.g., berries, green leafy vegetables, and turmeric).
Foods to Avoid That Drain Energy
While the right foods can help maintain energy levels, certain foods can have the opposite effect, leading to fatigue and exhaustion. These include:
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Refined Carbohydrates & Sugary Snacks: Cause blood sugar spikes and crashes, leading to energy depletion.
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Processed Foods & Fast Food: High in unhealthy fats and low in essential nutrients.
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Excessive Caffeine: Leads to energy crashes and disrupts sleep.
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Alcohol: Dehydrates the body and disrupts sleep cycles.
Nutritionist-Approved Meal Ideas for Sustained Energy
To help maintain consistent energy levels throughout the day, here are some meal ideas that provide balanced nutrition:
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Breakfast: Oatmeal with almond butter, chia seeds, and berries or eggs with avocado and spinach on sourdough.
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Lunch: Grilled salmon with quinoa, kale, and roasted Brussels sprouts.
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Snack: A piece of fruit with a handful of nuts or avocado dark chocolate mousse.
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Dinner: Grass-fed beef stir-fry with bell peppers, broccoli, and mushrooms.
5 Tips to Reduce or Prevent Burnout
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Set Clear Boundaries: Learn to say no and avoid overcommitting.
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Practice Self-Care: Prioritise relaxation and activities that nourish your body and mind.
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Establish a Good Work-Life Balance: Avoid long working hours without breaks and give yourself time to unwind.
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Exercise Regularly: Physical activity can improve mental clarity and boost energy levels.
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Seek Professional Help: If you're struggling with burnout, consider seeking advice from a healthcare provider or therapist.
Food plays a fundamental role in maintaining energy levels, preventing fatigue, and combating burnout. By incorporating nutrient-rich whole foods into your diet and avoiding processed, energy-draining foods, you can significantly improve your physical and mental vitality. Small, sustainable changes—such as increasing your intake of complex carbs, healthy fats, and protein—can make a big difference in how you feel on a day-to-day basis. If you're unsure where to start, consider consulting with a doctor or nutritionist for personalised advice to optimise your energy levels and overall well-being.
ABOUT MAGDALENA CISZEWSKA
Magdalena Ciszewska is a Registered Associate Nutritionist graduated in CNM College of Naturopathic Medicine specialising in women's health, gut health, and nutritional education. With a background in Food Science, Psychology of Health, and Public Health, she takes a holistic approach to help women tackle the root causes of health issues, not just the symptoms. Magdalena is passionate about educating others on the healing power of food and creating personalised plans to support hormonal balance, stress management, and sleep regulation
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
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