Low Energy Solutions

00:44-04:56Increasing Energy: Exercise
04:58-09:05Increasing Energy: Sleep Hygiene 
09:08-14:18Increasing Energy: Whole Grains 
14:25-19:41Increasing Energy: Supplements 
19:45-25:26Increasing Energy: Posture 

Dr. Clayton Roach: How to boost your energy. Five ways, not six, not four, but five ways to boost your energy.

Increasing Energy: Exercise

Dr. Ben Boudreau: We’re definitely entering into this season where people are feeling low energy. There’s a change in the environment and people are needing to adapt. Some people are having a hard time. The lack of sunlight is really a major player. We want to provide five ways to boost your energy naturally. So let’s go. Step one is physical activity. A great way to encourage yourself to get some energy is to move. Even just walking around the block can work. If there’s bad weather or you’re stuck at the office, walk a few feet and get your body moving.

Moving boost your metabolism. Your metabolism is the way that you process energy in your body. When you break down and utilize that energy, you’ll have more nutrients to create a better mood. Also, you can do something called burst training. Dr. Roach is familiar with burst training. This is when you work really almost at one hundred percent capacity for forty-five seconds. Then you rest for 90 and you repeat that for 20 minutes.

Dr. Ben Boudreau: That’s a process to get your heart rate up and increase metabolism. It helps to burn fat for the next thirty six hours afterwards as well. Yeah. Dr Roach. Sometimes you practice this burst training even at lunch, right? You told me one day that you had gone for lunch, for a run one day.

Dr. Ben Boudreau: On my elliptical, there’s a program called Sprint Eight. Dr. Joe Mercola talked about this a while back. You can change your body in terms of shifting it from needing glucose and actually burning fat. And this whole burst training actually allows your metabolism to change. His research said that you actually have secretion of more growth hormone. So the way I do it on the program, on my elliptical, it’s actually 30/90, not 45/90. But I mean, it’s the same thing.

So basically for 30 seconds, you’re going all out on the elliptical. And you know, if you’re doing 40 strides, I guess it would be a minute you would double that. So you’re now you’re going 80 strides a minute and basically you’re going all out. In the beginning it really feels easy. You’re like, Oh, this is this is nothing, but you do eight cycles of it. So basically, it works out with your warmup to be like twenty six minutes.

Dr. Clayton Roach: And by the third or fourth time, it’s starting to burn and you’re starting, you know, your saliva is getting thick and you’re starting to gasp. And really, you get to a point where if somebody was working out right next to you, you probably could not have a conversation because you know you’re breathing fast and your heart rate is up. Usually on that when I can get my heart rate up to 160 like it’s not an easy workout, but you can build up to it. So for example, if you went on a walk, you could, you know, really, really brisk walk or start a jog for 30 seconds and then go back to a regular walk for 90 seconds.

You do the 30/90 or 45/90, you know, nobody’s going to judge you and say, Oh, you’re not going hard enough, but if that’s your start, that’s your start, right? And you can always expand on that from a sprint to a jog or from a brisk walk to a regular walk or whatever, how you decide to elevate or push yourself is totally up to you. But guys, if you don’t use it, you lose it right. And whatever doesn’t move gets rust. And we see a lot of people in our clinic that the reason behind their manifestation and whatever they’re coming in with is a lack of movement.

Dr. Clayton Roach: Now we talk about lack of movement in joints, but we can also talk about lack of movement, just physical activity alone. So, you know, don’t underestimate just having a walk around the block, whether you’re utilizing, you know, your lunch hour or in the evening or your morning hour of power if you’re going to walk. I know my wife loves to do it in the morning. It’s hard for me to do it in the morning when we’re working, but I do actually like to work out in the morning during the weekends. So you find your balance, you do you and silence the critics and the outside noise and do what you can handle so that it fits into your routine. You can find consistency in what you’re doing.

Increasing Energy: Sleep Hygiene 

Dr. Ben Boudreau: Absolutely, great. I couldn’t have said it better myself. Point one a walk around the block to help boost your energy, boost your metabolism and get you feeling better. Power snooze, so this is also a sleeping habit slide as well, because without good and proper rest, you can’t function and have the energy to make it through the day. So 50 to 70 million Americans suffer from a chronic sleep disorder. This is when you’re not getting that between six to eight hours of sleep per night. I know it’s very subjective. Some people say, you know, I can function on five hours of sleep a night. That’s fine. Your body is adapted to be able to handle that, but I can guarantee you that most of the population cannot function optimally on just five hours of sleep.

Dr. Ben Boudreau: And so it’s all about improving if we’re talking about sleeping habits. It’s all about improving sleep hygiene. And so making sure that in talking hygiene from even replacing your pillows and sheets, making sure that the bed is properly cleaned to avoid having electronics in the bedroom or using electronics 30 minutes before you go to bed,

Dr. Clayton Roach: You know, the one I like is making your bedroom cool, right? Even in the winter, if you can stand it, you know, crack your window open, let the, you know, the nice air come in and make sure that the bedroom is really dark, right? So that blue light on your iPad and, you know, leave it outside the bedroom is my recommendation because you might be able to fall asleep, but you’re stimulating the brain to work like it’s the day, right? Because you do that during the day, you’re stealing the brain so that it’s working like it is during the day and you’re tired.

So it’s just not conducive to having a good, you know, slow ramp down towards falling asleep. Be careful what you’re watching on TV as well. You know, make sure you’re watching something that’s somewhat calming to you and what might be coming to you might not be calming to some other people. But you know, again, you do you know what works for you.

Dr. Clayton Roach: If you get a chance to work in a power snooze in the afternoon, if you work a split shift or whatever, you know, 15 minutes, 15-20 minutes. That’s what research shows that it’s not going to leave you groggy afterwards, that it’s actually going to energize you even if you totally one hundred percent fall asleep. Make sure you have something that will wake you up after 15-20 minutes, even meditation at that time.

Dr. Ben Boudreau: Yeah, absolutely. I was going to say, I’m a big listener to the binaural beats, and I find that if I’m going to take a power snooze a good 15-minute nap, I usually put some binaural beats, which is basically like white noise or rain falling in the background, just calming sounds. And I find that it allows you to get the most out of your sleep because you’re almost in a meditative state. You’re making the best of every single minute of that rest and you’re taking advantage of the full opportunity to rest your body.

Yeah, I definitely wouldn’t recommend turning a power snooze into a power sleep, right? I mean, I went from a 15-20 minute power snooze to a two hour nap, right? Your body will have already have slowed down at that point. By the time you wake up, it’ll take a long time for you to kick start again.

Dr. Clayton Roach: And I know the program that I use for meditation called NuCalm. They recommend the best time as early afternoon because that’s usually when our body starts to have that fatigue right around 1:30 to 3:00 ish. It’s actually when during the day, believe it or not, there’s the most accidents on the road because people, you know, are getting tired and not as observant or focused. Yeah, so good advice. You know, make sure that you make your bedroom a sanctuary for you to be able to fall asleep.

Little tips cool, dark, no blue light and iPads, phones. Don’t use your phone for your alarm, that’s a good one. And if you use just a regular alarm with the orange numbers or red numbers, I would cover that. You know, you’re still going to hear the noise but cover the light so that you don’t have that light flashing in your eyes. Next one.

Increasing Energy: Whole Grains 

Dr. Ben Boudreau: Eat more whole grain foods. Now this is about energy release, so you want to make the most out of the foods that you consume. The key is to keep your blood sugar balanced, so the energy that’s being released throughout the day is constant. Right? And so let’s just say that we were eating a bunch of candy bars filled with sugar, right? Sugar is burned so easily in the body that you get that sugar high and then you’ll get that sugar crash and that’s what you’re trying to avoid by eating the whole grains.

Instead of having a crash, you have a gradual release of energy over the course of the day, right? And if you do feel by the end of the day that you are fatigued or losing energy, you can always work in a high carb or high wholegrain grain snack, and that’ll just replenish that fire.

Dr. Clayton Roach: But, Doc, you know, I thought you told me not to eat carbohydrates. Well, we’re not talking about processed carbs. You’re not talking about refined sugar. We’re not talking about flour. We’re talking about whole grain foods, right? So a big distinction there. And like Ben was saying that slow release is so important so that you don’t crash. And I don’t know, many of you do that, you know, in terms of in the morning, if you’re eating these, you know, processed carbs like waffles and stuff, you’re buying in a box. By 10 o’clock, you’re just like, you need more food. And typically, the food you’re going to crave at that time is going to be sugar.

Then you’re picking up a muffin, you’re picking up like a high sugar granola bar that has chocolate and all that stuff. Then you’re just constantly trying to climb the mountain again to that high. You dip and then you climb again. And then all day long, you’re hypoglycemic, hyperglycemic, hypoglycemic, hyperglycemic and it goes back and forth. That is just not a great pattern to be in.

Dr. Ben Boudreau: Yeah, essentially, that leads that snacking problem, right? And so people say, Well, I know I had breakfast in the morning, but then I have a bunch of small snacks throughout the day because I just get hungry. Well the idea is that you’re probably consuming foods that are really high in sugar that get burnt easily where you feel good energy, right, for a second, maybe about 30 minutes and then you’re hungry again. Right? And so a study published in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body’s sensitivity to insulin, right, allowing for that slow and steady release.

It actually helps your body with processing that energy. Being able to release that so you can make the best of the foods that you eat, and also you’ll notice that if you can more efficiently have a meal, then you’re better able to organize. Ok, well, I’m going to eat breakfast and this is what I’m going to have, and I know that I’m going to have the energy until about this time. And then you can kind of work in that routine, and that way you can actually get your your weight under control as well if you’re in a weight-loss type of regimen where you’re not snacking throughout the day.

Dr. Clayton Roach: And if you guys remember the episode where we had Scott Watier, which is called the intermittent fasting, Fasting for Life.

Dr. Clayton Roach: Yes, that’s what I wanted. So we were talking about intermittent fasting. That is a great, great way to balance your sugar, and all you’re doing is you’re restricting your window, right? So if you just kind of reiterate what that was, is that there are many different ways of fasting, intermittently fasting. You can pick your window. But you know, for me, my last meal is going to be around seven o’clock, you know, when I’m working a full day. So what I do is I fast from seven to seven. Most of those hours are spent sleeping and then I make my first meal at around 11-12. If I’m snacking 11 or if I’m making a meal at 12, regardless, it’s going to be 11 and 12.

What I’ve done essentially fasts for 16 hours. So what I’m doing is an 8-16 or 16-8 eating window. And then during that time frame, I’m eating healthy foods, usually making lunch, my bigger meal and dinner my smaller meal. So that’s a great way of basically deleting your body of the sugar, forcing your body to go into fat metabolism or fat burning. And you know, typically we don’t run out of sugar because we’re eating sugar all the time. For those of you who aren’t aware that there’s something else that you can do and you know you’re not watching, basically your body will choose sugar.

Dr. Clayton Roach: Any time there is sugar over fat because it’s easier to burn. So if you avoid sugar for a period of 16 hours, it’s forced to go into fat storage to burn, to give you energy. And I don’t know about you, but in the new year, I don’t think anybody would raise their hand if I was to ask how many of you want to store more fat? You know, nobody would lift their hands because you don’t want to store more fat. You want to burn the fat. And the way to do that is to deprive your body of that sugar for a certain amount of time. Great. All right, the next one. Supplements. Yeah, tell me about B12.

Increasing Energy: Supplements 

Dr. Ben Boudreau: Yeah, so boosting energy naturally with supplements, and so we have a few different supplements that we recommend to help boost your energy throughout the day. And this is your cellular energy production. And so you guys can go back and check out our previous Humpday conversations with Dr. Bryan Rade from East Coast Naturopathic Clinic, where we talk about cellular energy, cellular metabolism, boosting overall energy for the body. So vitamin B12. So you got some write this one down plays a huge role in energy production in the body. It’s a cool factor for many processes in the body and the production of things like creatine and cell membranes.

Dr. Ben Boudreau: And so making sure that your cell membranes are nice and thick and juicy when you don’t have enough of this B12, that’s when you feel fatigued. And so bottom line the B12 is super important for the production of energy in the body.

Dr. Clayton Roach: There’s actually anemia associated with B12. I don’t know if you guys are familiar, but when you when you’re anemic, obviously you’re not going to have the energy that you’re supposed to have. So there’s anemia associated with B12 called pernicious anemia. So definitely, B12 plays a huge role in your energy level and just sheer like you and your Ben were saying in terms of the cellular aspects. B12 is huge. A lot of times people can do, you know, supplementation just orally, like we have a liquid B12 that you can just take just like our vitamin D, which is liquid.

Sometimes people’s B12 levels are so low that they’ll actually get an injection at a natural path or through the medical field as well. So definitely something that if you’re chronically low energy that you might want to have checked, you can actually test your B12 levels as well. The next one is iron.

Dr. Ben Boudreau: Yeah, yeah, iron. So iron cesser for the transport of oxygen in the body. And so for those of you who are anemic, you would know about being low in iron and how it has an effect on your energy levels throughout the day. Extreme fatigue can result from a lack of affirmative lack of iron.

Dr. Ben Boudreau: So we’re not sure that you’re incorporating a variety of iron-rich foods in your diet. These include red meat, chicken, turkey and seafood. They’re all great sources of iron. And so the lab test can help you determine if you’re lacking iron. And so if you suspect that you’re being fatigued, you can always ask for that in a panel and they’ll be able to come back and determine if that level is low and you can start supplementation almost right away. Yeah. So for most people actually and we were, most people are now everybody is fairly fatigued these days because of the lack of sunlight.

I’ve been finding I’ve been asking around and just making sure that everyone’s checking their iron levels and that they’re checking in with their MDS, making sure that they’re getting their panels done and they can start getting that supplementation done almost right away.

Dr. Clayton Roach: Yeah, and the next one is twenty five, the cold, several also known as vitamin D. Right. And you can have that checked in in lab work as well. Now again, you know, as Dr Rade said, a lot of the medical parameters that says this is normal, this is abnormal are fairly wide parameters. When you do functional testing through a naturopath, they’re going to be a little thinner, which means that you know, the acceptable value when it comes to functional nutrition is far thinner, meaning if it’s a little high, it’s a little high.

Dr. Clayton Roach: But in the medical testing, the parameters are a little wider than by the time it’s high or by the time it’s low. The problem is longstanding already and should have been picked up a little bit sooner by having shorter parameters and kind of red flagging you before. So vitamin D definitely a big one in this environment, in the latitude that we’re at. Obviously, we don’t get summer year-round, we don’t get sun year-round, even in the summer. It can be a little gloomy here. People say, Well, I don’t have to do vitamin D in the summer. Well, we’re not in Florida, right? Even though it is summer, we’re not the sunniest province in Canada.

I always say, you know, you can take vitamin D year-round, but you probably want to take more during the winter, obviously. We won’t get into how much because we don’t want to give advice online about therapeutic doses. But definitely, if you want to ask us, we can give advice on that. We give it orally. So one drop is a thousand I use. If you need to take more than a thousand on you, you’re not having to take multiple pills. You can just do one two three four drops, whatever is the recommended dosage. So vitamin D is huge right now, the immune system is as well. Very, very important to a lot of other things as well.

Dr. Clayton Roach: That just allows you to be able to be healthy and also increase your energy. I say many times vitamin D makes me look good when I recommend it. Usually, people come back and they’re like, Man, you know, I have more energy and I feel great. It was vitamin D. Right, so it’s definitely an energy booster, among other things.

Increasing Energy: Posture 

Dr. Ben Boudreau: Absolutely. Great point. Adjust your posture. Right? And so the spine is the number one system in the body, the nervous system is the number one system in the body that allows for everything to happen. And so when you have stooped posture when the posture is ahead can cause blood vessels to close and restrict. It can also compress the nerves in your spine as well and put your spine in a position where there’s more physical stress on it and leading to degeneration. And so it allows the body, it makes the body work harder in that position.

You use a lot more energy when you’re in those positions than if you had an upright posture, and the posture itself is a gateway into the nervous system. And so you want to be able to see how your nervous system is functioning. We’ll just look at the way that you’re sitting. Look at the way that your body is holding itself up, right? Oftentimes, you’ll see those that are fatigued or those that are scared or those that have an irritated nervous system.

Dr. Ben Boudreau: They’ll have a forward head posture and rounded shoulders, right? So the body is fatiguing and fatiguing and fatiguing. And so you want to be able to pull those shoulders back, tuck the chin and allow your body to heal itself and bring that energy back to it.

Dr. Clayton Roach: Well, one of the things that, you know, our cells need in order to be able to give us, you know, what cells give us, which is life, is oxygen, right? So many of you that have a job or you’re sitting at a desk all day long or for whatever reason, maybe it’s not a desk, but it’s causing you to be in a slumped posture. If you do that right now and you bend your head forward and you bring your shoulders forward and you try to take a deep breath, you’ll notice that it’s much harder than if your shoulders are back and your rib cage is open. If that happens at every breath, which is about 12 to 16 times a minute, you’re breathing, you’re taking in a deep breath.

Then every single time you’re taking a deep breath, you’re not taking in the oxygen that you need. Now what happens, there’s not enough oxygen to go around to supply the muscles, the muscles become what’s called hypoxic, meaning low in oxygen hypoxic and a hypoxic muscle tends to contract, and it doesn’t become like a lifestyle as it used to be. So now the muscles contracting, which forces your posture to get even worse, and now you’re in that positive feedback cycle, that loop that you can get yourself into.

Dr. Clayton Roach: Now, more importantly, the spine, when, you know, when you go forward and the vertebrae shift forward, that’s going to create a dam in the river. And I always say, you know, the neck is the bridge between the brain and the spine and the lower limb. So what lies underneath the neck? What is it? It’s everything. So if your head is forward, if I had a straw that I put in between my two fingers here and I make one circle go forward, the straw kinks, right? So now we’re creating that river that flows down from the brain slows down. We’re creating dams in the river, and the flow is not great. So we’re not getting the energy that we need to the muscles.

The organs are impacted, so it’s never great to have a posture that’s, you know, flex forward. So how do you do that? Well, at the end of eight hours, everybody fatigues. The key is to get up four times an hour, set your watch 15 minutes, get up, go to the water cooler and move around, you know because if you’re there all the time, the body is going to think that’s where you spend your time. It prepares your body for you to be able to do what you do. It gets fooled that that’s what you need, but you’re just there to work.

Dr. Clayton Roach: So you got to let it know that you’re just there for work and really what you want is to be upright. So moving, let’s the brain know that you’re still wanting to be upright and you’re just there to work temporarily. So posture is the key. Guys, your nervous system controls everything. And if you find yourself not being able to adapt to the same external factors so you can no longer adapt to sitting for a long period of time, you can no longer adapt to walking for as long as you used to. All these things you’re noticing, you’re not as good as before. It’s your nervous system that allows you to be able to adapt.

If you can adapt, we have to look at your nervous system. What can affect the nervous system? Any physical, chemical and emotional stress. Posture if it’s not good is physical stress to your nervous system. So it’s also linked to a much broader thing in terms of what can be caused by your nervous system not being healthy. But one of the many things we’re talking about tonight is your energy. If you’re slouched your energy is going to tank and you add like, you know, carbohydrates that aren’t good for you, lack of hydration, supplementation is not good. Man, you’re heading down a slippery slope.

Dr. Ben Boudreau: Absolutely. Absolutely. Those who suffer from poor posture or energy levels, and that’s what they’re finding in the studies, the association between posture, energy and motivation and the way that people are feeling. That’s are our five tips tonight for boosting energy level. And just as a summary, take a walk around the block, get your body moving to boost that metabolism. Sleeping habits and power snooze is to make sure that you have good sleep hygiene at night. Eat more whole-grain foods so you can release your energy slowly throughout the day instead of burning through sugars all day long.

Boost energy naturally with supplements, we talked about B12, iron and vitamin D, the power three and adjusting your spine. Keep your spine moving. Keep yourself having a healthy posture. Now we have one last exciting thing to talk about tonight before we let you guys go for another week. And so Dr. Roach, do you want to introduce yourself? It’s exciting news.

Dr. Clayton Roach: So one of the things that we thrive on or thrive on at Roach Chiropractic Centre is our vision to help our community. So in the last 16 years, not only have we helped over fifteen thousand patients in HRM, we’ve all always helped our community and we’ve raised over 10, I believe, probably closer to fifteen thousand dollars for local charities through some of the things that we’ve done, you know, charity golf tournaments and fundraising campaigns in the clinic. And one of the things we decided to do this year for December was called the gift of health. So the way that it works is anybody who comes into our clinic, whether they’re referred or it doesn’t really matter.

What we’re doing is that we’re. Taking them on as a new patient. And what we’re doing is we’re donating twenty-five dollars. Of the examination fee to a local charity, now we’re going to decide soon what charity we’re going to do. But that way, you know, two people benefit, you guys benefit from coming into the clinic as a new patient, whoever you would refer. And then we turn around and help out somebody. We’re going to try to help. You know, something to do with Christmas and helping families at Christmas, because not everybody gets to celebrate Christmas as we know it for, you know, fortunate enough to celebrate Christmas, the way it should be celebrated and have fun and, you know, have an abundance of everything.

Obviously, not everybody has the capacity to do that. So we want to help somebody in that regard and make it more Christmas-oriented than just, you know, cancer society or something like that. So again, you know, anybody who’s referred to our clinic, we will turn around and do that. And I think that is a that’s a good thing to do because there’s definitely a lot of people need.

Dr. Ben Boudreau: Yeah, and for sure, and definitely get more people in, it would be a great opportunity to get some friends and family in the clinic as well that have been waiting to have an assessment done by a chiropractor or waiting to see a chiropractor. This is a great opportunity to come in for your assessment and also give back to the community at the exact same time. And so we’re still thinking about the charities that we do want to make our charitable donation to. But when we do come out with that, we will surely let everybody know. But that’s what we’re doing right now up until the new year. I believe we’re doing.

Dr. Clayton Roach: It’ll be up till Christmas. I believe we’ll do it through Christmas and typically are a new patient fee is eighty-five dollars, it’ll be thirty-seven. And of that, thirty-seven twenty-five will go to that charity. So, you know, if you guys have, you know, good ideas for that charity, you know, drop it in the comment section, we’d love to know what your thoughts are. And then we will, we’ve kind of engaged the staff to think about a charity as well, but we want to make it kid family orientated or struggling that are needy during Christmas time. I mean, we can put a smile on their faces. That would be great. Ok, so that was big news so that we’re going to do that till December twenty-fifth. And it’s a win for whoever is coming in and also the person in need.

Dr. Ben Boudreau: I’m so excited about that. Yeah, I’m very hyped up, very excited about being able to do this. So anyone, if you guys know people want to come in and have an assessment done, send them in for a good cause. You’ll get your spine checked. The gift of health is a beautiful thing, so take advantage, yeah.

Dr. Clayton Roach: I always say, you know, those people that come in get their lives changed through chiropractic care. I mean, they’ll forever be grateful for you telling them about this and you helping them out because many of you have a story to share about chiropractic care, that’s probably amazing. And keeping that story to yourself does nobody a favour because there’s probably somebody that you don’t right now that you’re thinking about that would be able to help with chiropractic care. So we thank you so much for being there. If you enjoyed our episode tonight, make sure you give us a few thumbs up. More importantly, share the episode with your Facebook group or circle.

That would be greatly appreciated as well. Keep in mind tomorrow morning’s Episode goes live on YouTube, and we also post the edited version, as well as little snippets along the way. So we will see you next week. We’re going to do this again on Wednesday. Still trying to find the right fit for our next invited guest, but we will come up with something. Not sure if it’ll be before Christmas or we’ll wait till the new year, but nonetheless we’ll have somebody soon. Ok. Closing thoughts, my friend.

Dr. Ben Boudreau: Just the five ways to boost your energy, guys, refer back to the five things you guys are doing great. We’re halfway through the week. We just made it over the hump. Here we are Thursday, tomorrow and the close to another great week. And so keep doing it. You guys are doing great. We’re proud of you. And thanks again for tuning in to this week’s Sunday conversation.

Dr. Clayton Roach: Take care guys into all of you out there, make sure you pace yourself, don’t get too enthralled with the hamster wheel. Pace yourself, do a little bit at a time and Christmas, be here in no time and you’ll be OK. Yeah, everything is going to be OK. Have a great night. We’ll see you next week. Bye-bye. What’s up, guys? Listen, if you like this episode, you’ll probably like the other ones. Channels are pretty good, so here’s what you need to do. You need to like us and follow us on Facebook.

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