Energy Formula

1. Energy is the foundation of a fulfilling life

"Everything in life—the relationships we hold dear, our jobs, our passions, even our fears—is fueled by energy."

Energy drives life. Without sufficient energy, we struggle to perform daily tasks, maintain relationships, and pursue our passions. The ENERGY Formula, an acronym for Experimentation, Nutrition, Exercise, Routines, Growth, and Your Tribe, provides a comprehensive approach to optimize your energy levels. This holistic framework addresses various aspects of life that contribute to overall well-being and vitality.

Energy optimization is personal. What works for one person may not work for another due to bio-individuality. Factors such as genetics, lifestyle, environment, and personal goals all play a role in determining the best approach for each individual. The key is to find the right balance of these elements that works for you, continuously adapting and refining your approach as you learn more about your body and its needs.

2. Experimentation is key to discovering your optimal health

"We must figure out what works for us through a process of trial and error, because there is no such thing as true failure."

Be your own scientist. Approach your health and wellness journey as an ongoing experiment, with you as the subject. Start by establishing a baseline of your current health status through various biomarkers, such as:

• hsCRP (high-sensitivity C-Reactive Protein)
• HbA1c (glycated hemoglobin)
• oxLDL (oxidized low-density lipoprotein)

Embrace the process. As you implement changes in your lifestyle, diet, or supplementation, carefully observe and document the effects on your energy levels, mood, and overall well-being. Remember that what works for others may not work for you, and vice versa. Be patient and persistent in your experimentation, and don't be afraid to try new approaches or adjust your current methods.

3. Nutrition fuels your body and mind for peak performance

"You are not what you eat, you burn what you eat."

Food as fuel. The right nutrition provides the energy and nutrients your body needs to function optimally. Focus on whole, nutrient-dense foods that support your individual needs and goals. Consider exploring different dietary approaches, such as:

• Ketogenic diet
• Paleo diet
• Mediterranean diet

Mindful eating. Pay attention to how different foods affect your energy levels, mood, and overall well-being. Practice mindful eating by:

• Removing distractions during meals
• Chewing your food thoroughly
• Listening to your body's hunger and fullness cues
• Appreciating the flavors and textures of your food

4. Exercise builds strength, resilience, and longevity

"Muscular strength doesn't just increase lifespan; it also enhances healthspan."

Move for life. Regular exercise is crucial for maintaining energy levels, physical health, and mental well-being. Incorporate a variety of movement types into your routine:

• Resistance training: Builds muscle strength and supports bone density
• High-Intensity Interval Training (HIIT): Boosts cardiovascular fitness and metabolic health
• Low-intensity activities: Walking, yoga, or swimming for recovery and stress reduction

Exercise as medicine. Physical activity has numerous benefits beyond just physical fitness. It can improve cognitive function, boost mood, reduce stress, and enhance overall quality of life. Aim for consistency in your exercise routine, finding activities you enjoy and can sustain long-term.

5. Daily routines align your circadian rhythm for better energy

"Quality of sleep determines quality of life."

Optimize your circadian rhythm. Your body's internal clock plays a crucial role in regulating energy levels, hormone production, and overall health. Establish consistent daily routines to support your natural rhythms:

• Wake up and go to bed at consistent times
• Expose yourself to natural light early in the day
• Limit blue light exposure in the evening
• Create a relaxing bedtime routine

Sleep hygiene matters. Prioritize quality sleep by creating an optimal sleep environment:

• Keep your bedroom cool, dark, and quiet
• Use comfortable bedding and pillows
• Avoid stimulating activities or screens before bed
• Consider using sleep-tracking devices to monitor and improve your sleep quality

6. Cultivate a growth mindset to unlock your potential

"You will never change your life until you change something you do daily. The secret of your success is found in your daily routine."

Embrace challenges. Adopt a growth mindset that sees challenges as opportunities for learning and improvement. This perspective allows you to approach life with curiosity and resilience, leading to personal and professional growth.

Continuous learning. Invest in your personal development through:

• Reading books and articles on topics that interest you
• Attending workshops or seminars
• Seeking out mentors or coaches
• Practicing new skills regularly

Embrace failure as a necessary part of the learning process, and use setbacks as opportunities to refine your approach and grow stronger.

7. Your tribe shapes your success and well-being

"If we build a tribe of like-minded people, we never have to be alone again. But it's more than that; together, and I actually mean this, we can change the world."

Choose your tribe wisely. The people you surround yourself with have a profound impact on your energy, motivation, and overall well-being. Cultivate relationships with individuals who:

• Support your goals and aspirations
• Challenge you to grow and improve
• Share your values and interests
• Provide emotional support and encouragement

Be a positive influence. As you build your tribe, strive to be a source of positive energy and support for others. Share your knowledge, offer encouragement, and celebrate the successes of those around you. By lifting others up, you create a community that fosters growth, resilience, and mutual success.

Last updated: August 8, 2024