The 150 Most Effective Ways to Boost Your Energy: The Surprising, Unbiased Truth About Using Nutrition, Exercise, Supplements, Stress Relief, and Personal Empowerment to Stay Energized All Day

402 Pages·2008·6.35 MB·English

by  Jonny Bowden Ph.D. C.N.S.

The 150 Most Effective Ways to Boost Your
Energy
• Refuel your body
• Energize your mind • Make you sleep better • And give you vitality
from dawn to bedtime The Surprising, Unbiased Truth About Using
Nutrition,
Exercise, Supplements, Stress Relief, and Personal
Empowerment to Stay Energized All Day Jonny Bowden Ph.D.,
C.N.S.
To Anja
who makes me see what’s possible …
and then helps make it happen
CONTENTS
INTRODUCTION
Chapter 1: What to Eat and Drink for High Energy
1. Eat Protein at Every Meal for All-Day Energy
2. Stop Ordering Egg White Omelets
3. Try Eating in the Zone
4. Eat Low Glycemic for Enduring Energy
5. Try Bee Pollen and Bee Propolis 3
6. Add More Fiber to Your Diet
7. Enjoy a Green Drink Every Day
8. Don’t Fear Fat!
9. Kick the Carbs, Kick-Start Your Energy
Increase Your Energy by Eliminating Sugar with These Eight Ways
10. Don’t Add Sugar or Salt to Your Food
11. Learn What Real Food Tastes Like
12. Experiment with Spices
13. Beware of Fat-Free Food
14. Be a Smart Label Reader
15. Use This Natural Crave-Buster
16. Learn about Lo Han
17. Try Xylitol
18. Switch to Tea of Any Color
19. Try Energy Snacks
20. Try Yerba Maté Tea for a Caffeine Jolt without the Jitters
21. Eat Nuts for Energy and for Your Heart
22. Reboot Your Brain with Breakfast
23. Eat Some Hot Peppers!
24. Prescription for Fatigue: Drink Water. Repeat
25. Step Away from the Diet Soda
26. For Surprising Energy Benefits, Stay Hungry
27. Identify the Food Sensitivities That Slow You Down
28. For More Energy, Eat Right for Your Type
29. Choose the Right Energy Drink (or None at All)
30. Snack on Seeds to Sustain Stamina
31. Choose Oatmeal, Quinoa, and Amaranth for Energy!
32. Drink Purple Juices for More Pep
33. Try Accelerade to Reclaim Your Energy After a Workout
34. Drink Your Java for a Jolt
35. Grab a Can of Energy
36. Eat Beans and Lentils to Get Through the Day
37. Try Superfood Maca
Chapter 2: Get the Right Sleep to Refuel
38. Go to Sleep an Hour Earlier
39. Race Through the Day by Taking Melatonin at Night
40. Take a Nap
For Better Daytime Energy, Try These Thirteen Insomnia Aids
41. Exercise Early and Often
42. Clear Your Mind
43. Have a Snack
44. Skip the Nightcap
45. Put a Nighttime Ban on Cigarettes
46. Kick the Caffeine
47. Set Your Internal Clock
48. Don’t Flush
49. Prepare to Sleep
50. Change Your Environment
51. Turn It Off
52. Get Up
53. Get the LED Out
54. Replace Your Alarm Clock with a Dawn Simulator
55. Try This Little-Known B Vitamin for Refueling Sleep
56. Fly Free of Jet Lag
57. Buy a New Mattress
Chapter 3: Exercise Your Way to More Energy
58. Activate Your Brain’s Miracle-Gro
59. Practice the Power of Positive Exercise
60. Start Your Day with the Sun Salutation
61. Work Smarter, Not Harder with Interval Training
62. PACE Yourself
63. Energize and Exercise with the Time-Saving X-iser
64. Do the Tabata Protocol
Try One of These 10-minute Energy Boosting Workouts
65. The Low-Intensity (at Home, No Equipment Required)
66. The High-Intensity (at Home, No Equipment Required)
67. The Moderate-Intensity Cardio Workout (Outdoors or on a
Treadmill)
68. The Moderate Intensity Weight Training Workout (Gym-
Based)
69. Practice the “No-Frills-No-Excuses-Anytime-Anywhere”
Workout
70. Go Through Basic Training
71. Exercise En Masse
Chapter 4: Take These Supplements to Supercharge your Energy
72. Take Coenzyme Q10, the Ubiquitous Energizer
73. Catch a Ride on the Energy Shuttle Bus with Carnitine
74. Burn Calories and Get an Energy Edge with EGCG 129
75. Take Off With a Little Biological Rocket Fuel
76. Take the Fatigue Fighter, D-Ribose
77. Feed Your Brain for Energy
78. Take a B-Complex Vitamin
79. Zap Energy-Draining Organisms with Probiotics
Adapt to Energy with These Three Supplements
80. Ashwaganda, the Antistress Agent
81. Panax Ginseng for Cognitive Performance Improvement
82. Rhodiola for Fighting Depression and Fatigue
Chapter 5: Detox from Energy Sappers
83. Eliminate Fatigue with Dr. Haas’s Detox Program
84. Try the Master Cleanse
85. Energize by Brushing and Bathing Away Toxins
86. Banish Toxins and Boost Energy with an Infrared Sauna
87. Clean Up Your Air
88. Engage in Biological Warfare and Detox Your Home
89. Clean Green and Breathe Easier
90. Fight Fatigue by Giving Your Liver Milk Thistle
Chapter 6: How to Combat Stress, the Ultimate Energy Drainer
91. Breathe the Right Way for Better Energy
92. Practice Qi gong
93. Invigorate with Aromatherapy
94. Open the Door and Go Green!
95. Listen to the Music
96. Practice Yoga for Yourself, Your Energy, and Your Life
97. Try EFT for Emotional Energy
98. Get a Massage
99. Dance to the Music
100. Disconnect for a Day
101. Relax and Recharge
Chapter 7: Get a Health Check for Peak Efficiency
102. Revive Your Qi with Acupuncture
103. Go to a Chiropractor and Adjust to New Energy
104. Do a Posture Check
105. Check Your Thyroid—Seriously!
106. Harness the Energy Power of Testosterone
107. Balance Your Estrogen Levels
108. Have Your Map Read
Chapter 8: Soak up Energy in the Sun
109. Get 10 Minutes of Sun Every Day
110. Try Light Therapy
111. Take Vitamin D for Peak Performance
Beat SAD with These Six Tips
112. Take Vitamin D
113. Get Outside
114. Let the Light Shine In
115. Get Moving
116. Head for the Sun
117. Make Connections
Chapter 9: Focus Your Energy by Organizing Your Life
118. Eat That Frog!
119. Clear Your Desktop
120. De-Clutter and Deep-Six the Energy Drain
121. Go Ergo
122. Mono-Task to Accomplish More
123. Tame the Email Beast
Chapter 10: Make Personal Changes for Inner Energy
124. Lose the Energy Vampires
125. Have a Powerful Conversation
126. Make a Promise
127. Tell the Truth
128. Ask Yourself These Four Questions
129. Acknowledge Someone Daily
130. Practice Forgiveness
131. Volunteer Your Services
132. Exercise With Your Mate
133. Show Your Creative Colors
134. Shift Your Attention
135. Flow with Feng Shui
136. Change Your Frequency
137. Take a Cold Shower
138. Make a Gratitude List
139. Make Peace with Your Gremlins
140. Dress Up!
141. Make a Color Shift
142. Free Your Energy by Riding the Horse in the Direction It’s
Going
143. Perform a Random Act of Kindness
144. Have More Sex
145. Get a Coach
146. Change a Habit
147. Make a List of Goals
148. Practice Mindfulness
149. Stay Connected
150. Compose Your Own Last Lecture
RESOURCES
IMAGE CREDITS
GLOSSARY
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
INDEX