The Energy Equation: Fuel, Focus, and Longevity
“You can’t make good decisions with bad chemistry.”
The Energy Problem
Most people think they’re tired because they work too much.
They’re tired because their energy system is broken.
We chase caffeine instead of consistency, restriction instead of rhythm, and wonder why our focus, mood, and recovery flatline.
Energy isn’t about calories in, calories out.
It’s about inputs and information — what your body learns from what you feed it.
Food isn’t fuel. It’s data.
Protein: The Foundation
Protein isn’t just for muscle — it’s the scaffolding of life.
Every enzyme, neurotransmitter, and hormone starts there.
- Target: 1 gram per pound of body weight
- Frequency: 3–4 meals per day
- Threshold: 20–25g per meal minimum to trigger muscle protein synthesis
As you age, that threshold rises; the signal gets weaker, so the dose must increase.
Older adults need 30–40g per meal or supplemental leucine to keep the anabolic lights on.
If you don’t get enough, you’ll cannibalize your own tissue to survive.
Muscle is expensive to build and easy to lose — like trust, or focus.
Fiber and Gut Health: The Forgotten Organ
Your gut is more than digestion — it’s an ecosystem that runs on fiber.
It shapes your mood, immunity, and metabolic flexibility.
- Target: 40g of fiber per day
- Sources: fruits, vegetables, legumes, oats, chia, flax
- Bonus: fermented foods 2–4 servings per day
Ninety percent of serotonin is made in the gut.
When your microbiome is balanced, your brain is calmer.
When it’s not, anxiety, inflammation, and fatigue spike.
The gut doesn’t just digest your food — it digests your stress.
Blood Sugar: The Stability Signal
Spikes and crashes in glucose mirror spikes and crashes in emotion.
Steady blood sugar = steady mind.
- Rule: Protein + fiber first, carbs last
- Move: 30-minute walk after meals lowers glucose area under the curve by ~30%
- Hack: Reverse osmosis water + electrolytes = smoother energy, cleaner recovery
The flatter your glucose curve, the flatter your emotional volatility.
This is why metabolic health is mental health.
Fats: The Hormonal Regulator
Stop demonizing fat. The right kinds are fuel and signal.
- Prioritize: Olive oil, avocado, nuts, fatty fish
- Avoid: Seed oils cooked at high temps, trans fats, hyper-processed junk
- Goal: Roughly 30% of calories from unsaturated fats
Your hormones, brain, and cell membranes depend on them.
Cut fat too low for too long and your mood, sleep, and sex hormones crash.
The Natural GLP-1 Stack
Forget the pharma shortcut. Your body already makes GLP-1 — the same satiety hormone behind drugs like Ozempic. You just have to feed the mechanism:
- Whey protein 20g before meals
- Olive oil and nuts for unsaturated fats
- Fermented foods + fiber for gut signaling
- Green-leafy thylakoids (spinach, kale) to delay fat digestion
Small shifts, massive leverage.
Hydration: The Hidden Variable
Most people walk around 1–2% dehydrated — enough to drop cognitive performance and endurance by double digits.
- Baseline: 35ml per kg of body weight (~2.5L daily)
- Add: 1L per hour of Zone 2 training in heat
- Replace: 500–1,000mg sodi