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Have you ever had the feeling that you lack energy in your everyday life? No matter how much you sleep, how much you rest after work and how much coffee you drink? You don't feel as resilient as you used to. Your concentration is poorer and after a few hours of everyday life it feels as if the batteries in your body are simply empty.
You are not alone in this. According to an Austrian survey, a total of 54.3 % of respondents felt fatigue or a feeling of low energy on at least some days in the last two weeks. [1]
In Germany and many other countries, people feel the same way. Despite good medical care, comprehensive knowledge about our health and sufficient availability of food, our society feels increasingly tired. Why is this the case?
In this first article of our major focus on the human energy balance, you will learn more about your body and its five basic energy systems. With this knowledge, you should be able to better understand your body and its energy processes and adapt your lifestyle to improve your energy levels. A basic understanding of human biology and the biochemistry of our cells will give you the chance to prevent an energy dilemma or, if you are already affected, to find your way out again.
In this first article, we look at the following topics:
- Is a lack of energy a mental or physical problem?
- What forms of energy and lack of energy are there?
- How do you recognize an energy deficiency?
- What are the 5 essential pillars for an energy-rich life?
- Basic examples of measures to optimize your energy balance
- Outlook: What other topics will follow in the focus area "Human energy balance"?
Tiredness and lack of energy - a cellular problem?
An incredible number of people suffer from tiredness, fatigue and lack of energy in their everyday lives. In addition, there are symptoms with modern names such as brain fog, which makes thinking difficult and has a negative impact on everyday life. Word-finding difficulties and concentration problems are also common. The problem is often sought in various areas: poor sleep, high levels of everyday stress or mental problems.
These factors may be true, but we often forget one thing: our body has an incredible biological resilience and can compensate for high levels of stress for a very long time before we really feel any effects. In the background, cell systems try to maintain the healthy status quo for as long as possible. But there are limits to this. Eventually, these processes can no longer function without noticeable consequences, and fatigue and lack of energy become noticeable. It is important to understand that the main effects of stress of any kind take place at a cellular level - a realization that is often not sufficiently known and inadequately treated in conventional medicine and other therapeutic areas. Stress disrupts the sensitive energy production process of our cells and can lead to acute energy deficiency syndrome, chronic fatigue syndrome or burnout.
In therapy, we sometimes look at the problem from the wrong direction. We look for an illness or a psychological problem in order to make a diagnosis. However, there does not necessarily have to be an illness to suffer from fatigue. In the case of chronic fatigue, we have to assume cellular damage and depleted energy stores. Caused by stress, deficiencies, nutrient deficits and supply bottlenecks. Unfortunately, we do not find anything like this in the official diagnostic classifications of conventional medicine.
Unsere Zellen produzieren die wertvolle Energie für alle essenziellen Körperfunktionen, und wenn die Grundvoraussetzungen dafür nicht gegeben sind, hat das Auswirkungen auf den gesamten Körper. Er und somit wir, werden träge und müde. Teilweise chronisch und so stark, dass wir im Alltag nicht mehr funktionieren. [2,3]
Without energy, we are like a car without gasoline. Energy is the key to productivity, a good mood and a fulfilling life. It influences our ability to overcome challenges and reach our full potential. The cause of a lack of energy lies at a cellular level, and this is where we need to start.
What forms of energy are there?
Energy can be divided into three main areas. It is important to understand that these areas often blur together. In the case of an energy deficiency, it is less important to find an exact classification, but rather to recognize that a deficiency in one of these areas is always associated with a cellular energy deficit.
- Physical energy: It enables us to be active and accomplish physical tasks. This form of energy is influenced by our diet, exercise and sleep. A lack of physical energy can lead to tiredness, weakness and low stamina.
- Mental energy: This energy is important for concentration, creativity and mental performance. It is strengthened by mental challenges, mental stimulation and sufficient rest. A deficit in mental energy can lead to brain fog, reduced mental performance and difficulties in solving problems.
- Emotional energy: It helps us to maintain relationships, deal with stress and maintain emotional balance. Emotional energy is fostered through social interactions, emotional support and self-care practices. A lack of emotional energy can lead to irritability, tension and difficulties in interpersonal relationships.
Let us never forget that the basis of an energetic life is always the biochemical health of a person.
Symptoms of a suboptimal energy balance
If your energy levels are not optimal, you will soon notice.
- You are extremely exhausted after physical or mental exertion
- You no longer feel enough drive and joy
- You have problems with your memory or thinking skills
- You feel dizzy, especially when you move from lying or sitting to standing
- You get sick more often
- You sleep worse
- You have muscle or joint pain [4]
- Your body reports, e.g. with cardiac arrhythmia
- You suffer from headaches and migraine attacks
The real challenge is not to identify an energy deficiency, but to identify the affected biological system in your body and the underlying causes.
How common are energy management problems in our society?
Studies show that a large proportion of the population suffers from a lack of energy. As part of a survey in 2018 and 2019, over 15,000 people in Austria were asked about tiredness and lack of energy:
The question was: "How often in the last two weeks have you felt tired or had a feeling of low energy?"
Result:
|
"Almost every day" |
5,2 % |
|
"On more than half of the days" |
7,8 % |
|
"Some days" |
41,3 % |
|
"Never" |
45,7 % |
[5]
More than half of the relatively large group surveyed stated that they sometimes or often suffer from fatigue and energy problems. This places an immense burden on these people and the entire social system.
Another study from Austria, the "How does Austria Sleep" study, shows a similar picture. Up to 70% of the almost 1000 respondents stated that they suffer from various sleep disorders. The main reason cited by respondents was the high level of everyday stress. This puts us in an endless loop of the energy problem.
Let's take a quick look at data on a specific condition associated with fatigue. The study examined the prevalence of chronic fatigue syndrome/myalgic encephalomyelitis (CFS/ME for short), which is recognized as a major health problem worldwide. CFS/ME is a serious, long-term condition that causes extreme fatigue. This fatigue is not relieved by rest and can even be made worse by physical or mental exertion.
For this purpose, 46 studies and 56 prevalence data (frequency of occurrence of a disease in a specific population) with more than one million participants were analyzed. According to the studies, 1,40% of the subjects suffer from CFS/ME.
1.40 % may not sound much, but CFS/ME is not the only form of fatigue and lack of energy. Rates of CFS/ME have risen sharply due to COVID-19. Unfortunately, this is also due to the fact that the underlying causes are often not recognized in conventional medicine and patients are therefore generally diagnosed with 'Long COVID' or CFS/ME. This does not help patients, as there is no effective conventional medical treatment approach. [6]
As we can see, the range in which energy deficiency can manifest itself is relatively wide - from simple sleep problems to chronic fatigue. Nevertheless, it must be emphasized that cellular processes are always affected. A therapy that focuses on the body's five energy systems would at least improve the symptoms in almost all cases.
There are many forms of tiredness in our linguistic jargon:
- Acute fatigueShort-term exhaustion, often caused by lack of sleep or physical exertion. It usually disappears after sufficient rest.
- Winter blues (seasonal affective disorder)A form of depression that occurs in the dark winter months, often accompanied by a lack of energy and sleep disorders. The lack of sunlight and less outdoor exercise are thought to be the key factors here. [7]
- Spring fatigueA feeling of exhaustion that often occurs in spring and is associated with the change of seasons. Possible causes are changes in hormone levels and longer days.
- Mental fatigueExhaustion caused by stressful life situations or mental illnesses such as depression and anxiety disorders. This form of fatigue can severely impair mental performance. It is one of the main causes of lower productivity and overall cognitive performance. [8]
- Physical fatiguePhysical exhaustion after intense physical exertion. It requires physical recovery and can be alleviated naturally through regular exercise and a balanced diet, among other things.
At this point, we should remind ourselves again that there is one central place where there is always a problem, regardless of the type of fatigue: the cell. In every form of fatigue, the cell is affected.
Further diseases of an energy deficiency
Dr. Bodo Kuklinski, a pioneer of mitochondrial medicine, a topic we will be discussing in depth, has a special opinion on energy deficits. According to Kuklinski, a cellular energy deficit, which accompanies most forms of chronic fatigue, leads to well-known secondary diseases such as migraines, fibromyalgia, depression, cardiovascular diseases and much more. This view is shared by many respected physicians and scientists, including the renowned psychiatrist Dr. Christopher M. Palmer. He says that even depression is at its root at least a cellular energy problem.
Our cellular powerhouses, the mitochondria, are almost always affected by fatigue and illness, but they are not the only energy-relevant system in our body. There are four other essential biochemical systems that enable us to live a powerful and healthy life. These systems are closely interconnected and form a strong biological network within us. Let's take a brief look at these systems, starting with the mitochondria.
1. mitochondria - the power plants of the cells
You probably last heard about mitochondria in biology class. These are tiny but powerful organelles within our cells that are rightly referred to as the "powerhouses of the cell". They are responsible for the production of ATP (adenosine triphosphate), which is the primary source of energy for most cellular processes. Mitochondria and ATP are two terms that are worth remembering, as we will encounter them frequently on our journey through the focus area "Human energy balance".
How do mitochondria influence the energy balance?
Mitochondria play a central role in the body's energy balance by converting the chemical energy from food into a form that cells can use. They are crucial for maintaining cellular function and metabolism. When mitochondria are working optimally, they produce enough ATP to provide energy for the entire body. [9] This process is very important because your body cannot store ATP. Every day, a healthy person produces an incredible 1200 watts, the equivalent of over 280 AA batteries. 90 % of this energy is produced by the mitochondria. They are particularly important for organs that have a high energy requirement, such as the liver, heart, muscles and brain. [10]
It's fair to say that mitochondria are absolutely fundamental to an energetic and healthy life. If I've piqued your interest, there's reason to rejoice: several articles on mitochondria will appear here over the next few weeks, offering informative insights and practical tips on how to improve mitochondrial function and the vitality associated with it. Mitochondria are particularly exciting as they have many other essential functions in the body in addition to energy production and their dysfunction can be a cause of disease and cell ageing. We should pay particular attention to this. But first let's look at the second system of our energy balance: the brain.
2. command bridge brain and its messenger substances
The brain, our central control organ, is not only responsible for thinking and emotions, but also plays a crucial role in energy balance. It coordinates numerous processes in the body, including the regulation of metabolism and energy production.
The important role of neurotransmitters in our energy balance
The brain controls the energy balance through the production and release of neurotransmitters, chemical messengers that transmit signals between nerve cells. Our brain produces over 100 different types of neurotransmitters that are responsible for communication between nerve cells. For our purposes, however, a few particularly important chemical messengers should be emphasized: Dopamine, serotonin, acetylcholine, GABA and noradrenaline.
These neurotransmitters regulate mood, sleep, appetite and even energy production in the cells. When the balance of these neurotransmitters is disrupted, it can lead to fatigue, listlessness and other health problems. [14]
What are the effects of a neurotransmitter imbalance?
An imbalance of neurotransmitters can cause various symptoms, such as
- Imbalance of noradrenalineFluctuations in energy and mood, irritability. [15]
- Low serotonin level: Sleep disorders and depression. [16]
- Low dopamine level: listlessness, tiredness, difficulty concentrating. [17]
- Low acetylcholine level: Loss of focus and concentration difficulties
- Low GABA: Restlessness and reduced ability to relax
Fortunately, there are numerous proven measures to promote the balance of neurotransmitters and thus improve energy levels. In future articles, we will look at how we can support our brain in the production of neurotransmitters and thus protect ourselves from depression, brain fog and other energy crises in the brain. I will also give you the opportunity to take a neuro-test online, so you will better understand your current neurotransmitter status in your brain. But first, let's switch to a very familiar organ - the thyroid gland.
3. the thyroid gland - the body's energy minister
You may have heard of the thyroid gland in connection with metabolic disorders. This butterfly-shaped gland in the neck plays a crucial role in your energy balance. It produces important hormones such as thyroxine (T4) and triiodothyronine (T3), which control metabolism and regulate energy production in the cells. [11]
How does the thyroid gland influence the energy balance?
The thyroid gland is central to regulating metabolism by determining the rate at which the body uses energy. When the thyroid gland is functioning optimally, it ensures that enough hormones are produced to promote energy production and utilization in the cells. These hormones affect almost every function in the body, from heart rate to calorie burning.
The many faces of thyroid dysfunction
Hypothyroidism: Insufficient thyroid function, also known as hypothyroidism, can lead to low energy levels, fatigue, weight gain and increased sensitivity to cold. [12]
Hyperthyroidism: An overactive thyroid gland, medically known as hyperthyroidism, on the other hand, can cause symptoms such as weight loss, palpitations and nervousness. [13]
Both conditions affect the body's entire energy balance and often require medication in serious cases. Both conditions can affect our energy balance in different ways and make us tired. In hypothyroidism, we are generally tired, while in hyperthyroidism we are often full of energy and hyperactive, which can lead to fatigue due to overexertion.
What does the thyroid gland dislike and what keeps it healthy? What nutrients do we need to provide it with so that it can support us optimally? We will address and answer these and other questions in a special series of articles on the thyroid gland. We will focus in particular on iodine deficiency and its fatal effects on the thyroid gland and the rest of the body. We will also look at other substances that are essential for the thyroid gland, such as selenium and the amino acid tyrosine. But now let's take a brief look at the sensitive iron metabolism.
4. iron balance = energy balance
Iron is an essential nutrient that plays a central role in our body. We often feel tired and drained despite getting enough sleep, eating healthily and exercising regularly. One possible reason for this could be an iron deficiency, which impairs our energy production. But why is iron so important and how does it affect our body?
Iron is crucial for the transportation of oxygen in the blood. It is a component of haemoglobin, which transports oxygen from the lungs to the tissues in the red blood cells. Without sufficient iron, this process cannot take place efficiently, which leads to tiredness and weakness. Iron also plays an important role in energy production at cellular level. It is involved in the formation of ATP (adenosine triphosphate), the main source of energy for our cells. A lack of iron means that our cells cannot produce enough energy, which has a direct impact on our well-being. Iron deficiency is very common in our society, especially among women.
The symptoms of iron deficiency are varied and can range from tiredness and paleness to shortness of breath, palpitations and cognitive impairment. It is important to recognize these signs and take them seriously, as a long-term iron deficiency can cause significant health problems. Particular attention should be paid to different stages of life when iron requirements are increased. Children and adolescents who are growing have a higher need for iron. Pregnant and breastfeeding women also need more iron to support the baby's growth and milk production. Menstruation is a major factor in the loss of iron. Vegetarians and vegans need to pay particular attention to their iron intake, as plant sources of iron are less bioavailable than animal sources.
In the following articles, we will delve deeper into the topic of iron. You'll learn more about how to accurately diagnose iron deficiency, the differences between heme and non-heme iron and how to optimize your daily iron intake. Get ready for comprehensive guides and practical tips to help you improve your iron balance and thereby increase your energy and quality of life.
5. hormone balance
Hormones play a central role in your body and act as chemical messengers that control many different functions. From regulating metabolism to controlling growth and development, your hormonal balance is crucial to your overall health and well-being.
How does the hormone balance influence the energy balance?
Hormones such as testosterone, insulin, cortisol and TSH are instrumental in regulating your energy levels and are strongly linked to the thyroid gland and neurotransmitter production. Insulin helps to regulate blood sugar levels and transport energy into the cells. Cortisol, known as the stress hormone, influences metabolism and energy distribution in the body. Thyroid hormones control the rate at which your body uses energy. [18] An imbalance in sex hormone levels can lead to serious health and energy problems in both men and women. And such problems are not uncommon in our society.
How hormonal imbalances can affect energy levels
The endocrine system is very diverse and affects almost every area of your health and well-being. Here are some prime examples of how hormonal imbalances can affect energy levels:
- Insulin resistance: Associated with energy deficiency and fatigue because the cells cannot absorb enough glucose. [19]
- Cortisol imbalanceChronic stress increases cortisol levels, which leads to exhaustion and sleep disorders. [20]
- Low testosteroneLow testosterone levels in men can lead to a lack of energy, muscle loss and listlessness. [21]
- Vitamin D deficiency: A lack of vitamin D can cause tiredness, muscle weakness and a weakened immune system.
You can find out more about optimizing your hormone balance in the following articles. We will examine where the most common deficiencies occur, how they can be measured and how deficiencies and imbalances can be remedied.
Laboratory diagnostics
Good data collection is the key to precise diagnostics - the more accurate the information, the more effective the treatment. Unfortunately, diagnosis is still often based on outdated ideas. Incorrect reference values are used and serious errors occur before, during and after blood sampling. Often the wrong body fluids are used to diagnose deficiencies, leading to incorrect interpretations and misdiagnosis of pre-existing deficiencies or diseases. With modern and the latest scientific information, we can create a new picture and learn how to identify, understand and correct deficiencies in the body's five energy systems.
The goal: an energetic, happy and healthy life!
Deep learning - from advice to action
There are various approaches you can take to optimize your energy levels and increase your vitality. There are measures and optimizations that can help under the right circumstances. Many factors such as diet, exercise, sleep, supplements and stress management play a role. We will examine and discuss all of these measures in the following special articles. Be patient to get a scientifically valid picture of how your five energy systems work and how you can nurture them. Chronic fatigue is an avoidable dogma of our time and society. We just need to understand the system and its problems and know what to do to turn a good theory into a healing practice.
Time to take charge!
Take control of your well-being and become the pilot in the cockpit of your own body.
Your Performance & Health Optimizer
Richard Staudner
PS: Is your health important to you? Get your hands on my book "Take a break"! In it, I explain how stress arises, what health consequences it has and how you can control and even use it.
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