The Human Energy Crisis (and what to do about it)

Fatigue, burnout, and feeling overwhelmed are significant. Approximately 45% of us are experiencing chronic fatigue, which is linked to an increased risk of various mental and physical health conditions.

The nuances between fatigue and burnout, although often used interchangeably, highlight burnout as a multifaceted syndrome characterized by overwhelming exhaustion, cynicism, and a diminished sense of efficacy. This epidemic has been exacerbated in recent years, with many individuals experiencing an exhaustion that seems insurmountable, despite adequate sleep or increased physical activity.

A crucial aspect of this fatigue is its mental component, driven by heightened stress, anxiety, and a pervasive sense of being overwhelmed by life's demands. Chronic stress drains our mental capacities, complicating everything from daily exercise to work concentration and interpersonal relationships.

I propose deliberately implementing recovery strategies and fostering an environment conducive to mental and physical well-being at home and at work.

Physiological Explanation for The Human Energy Crisis

We are experiencing a human energy crisis, propelled by a culture of chronic stress and burnout that leaves individuals feeling exhausted and unmotivated.

This crisis is deeply intertwined with mitochondrial dysfunction, which is primarily caused by abnormal levels of reactive oxygen species (ROS) and oxidative stress. The overload of dis-stress, especially in high-pressure, has been linked to increased ROS production and, consequently, burnout.

However, there's a silver lining: ROS can provoke adaptive physiological disruptions and these can stimulate adaptation and growth. Stress can be beneficial; it stimulates our bodies to adapt, improve, and ultimately generate more energy and better health BUT only if the stress is followed by a period of rest, recovery and regeneration.

This key insight leverages the balance between the harmful effects of excessive ROS, which damage mitochondria and deplete energy, and the beneficial, adaptive responses stimulated by lower ROS levels that happen when we are resting and recharging.

What can we do?

We can spark the adaptation process in many ways:

·               Eating foods that are high in polyphenols and flavonoids (multicolored plants)

·               Getting a massage

·               Mindfulness and meditation

·               Light cardiovascular exercise

·               Cold water immersion (be careful – this can kill you if done the wrong way)

·               Saunas and hot baths

·               Spending time with the people we love

·               Doing some breathwork

·               Journaling

·               Reading fiction or biographies of inspirational people

My dream, my goal, with this newsletter is to help you slow down so you can recover, regenerate, and recharge your body, mind, and life.

I want you to be healthy, to do what you love at the highest level possible, and to reach your ultimate potential. I want you to feel better, to have more energy, to be able to think clearly, to learn, to create, to be happy, to overcome obstacles, to crush challenges, and to dominate your competition.

To that end here are a few ideas to help you recover and regenerate after periods of stress that are set up depending on how much time you have to rest:

I Have Seconds to Recharge

Okay, you’re about to blow up. You’re stressed. You’re tired. You’ve just had it. You want to respond not react. What do you do? Here are some ways you can press the pause button, if even for only a few seconds.

Idea 1: Take a big stretch

Remember that the enemy of performance and health is tension and fatigue. Stretching your muscles will help you dissipate tension and feel better, even if you just do one big stretch. While lying down, sitting, or standing, extend your body as long as you can, from your toes to the tip of your head, and reach up to the sky.

Idea 2: Take a deep breath

Taking a few seconds to breathe slowly and deeply can change your physiology for the better. It can help calm you down if you are stressed and energize you with life-giving oxygen if you’re tired. Breathe in deeply, then slowly exhale. Repeat a few times. Then re-engage with whatever is going on around you.

Idea 3: Remember what is important

Sometimes a little dose of perspective can work wonders. Ask yourself, “Will this moment matter in an hour, a day, a month, or a year?” Of course, some things are legitimately important, but often we’ll get worked up over what seems like a big issue in the moment when, if we pause to really consider what matters, we realize we can take the pressure off ourselves.

I Have Minutes to Recharge

Imagine you are a musician minutes before your performance starts—the crowd is energized and you’re about to go out there and do your thing. Or you might be a student who has just sat down in an exam hall to write a key exam. Or a businessperson about to deliver a key presentation. Or an athlete stepping up to the starting blocks. How do you ensure that you’re ready?

Idea 1: Get in the zone and Act–Think–Feel

The key here is making sure that you are not too far at either end of the spectrum: too activated or energized or too relaxed or tired. If you need to calm down, take a few deep breaths, focus on process not the outcome (that is, technique not medals), and use the Act–Think–Feel approach from Step 4 (see page xx).

Idea 2: Be mindful

Bringing your attention into the here and now, where it belongs, is a powerful tool for controlling your body, mind, and emotions so you can focus on what you need to do (and as little else as possible) at the highest level in the moments that matter. Great athletes make their sports look effortless because they have refined their technique to eliminate everything not critical to the performance. Mindfulness can help you achieve that mindset in just a few minutes.

Idea 3: Listen to one song

Taking a short break to put on some headphones and listen to a great piece of music can be a game changer—that’s why you often see Olympic athletes listening to music right up until the moment they step up to race. Use your favourite tune to psyche you up or calm you down, depending on what you need in the moment.

I Have an Hour to Recharge

The ability to put space and time between a stressor or challenge and your actions and responses can be key to success in so many situations. With a whole hour to commit to ourselves, we can change our mindset, physiology, and performance so we can refuel, improve our fitness, and really set ourselves up for excellence.

Idea 1: Get in a workout

If you have an hour, why not practice? Take a yoga or spin class, lift some weights, or go for a walk or run. Get your blood flowing, increase your body temperature, and release some brain-derived neurotrophic factor (BDNF) in your brain to recharge your brain and body. A little exercise can also help dissipate stress hormones and reset your emotions. Remember that you don’t need the whole hour: you’ll reap benefits with as little as 15 minutes.

Idea 2: Take a nap

The research is clear: 20-minute power naps can help improve concentration, alertness, and focus. Longer naps of 75 to 90 minutes are great for mental and physical recharging. Just avoid taking 45- to 60-minute naps, when it’s more likely you’ll wake up out of deep sleep with sleep inertia. So grab a pillow—the power of a nap is undeniable.

Idea 3: Meditate, walk, refuel

Taking a break to meditate will give your brain a rest and restore you mentally, physically, and emotionally. I love 20 minutes of meditation to clear and settle my mind. If you can, follow your meditation with a 20-minute power walk. It’s a powerful combination to spark creativity and problem solving. The final piece of this micropractice is to take 20 minutes to eat a healthy power snack. I call this my middle of the day 20–20–20 protocol.

 Final Thoughts 

I’m so honoured that you joined me on this journey. I hope this post has been helpful and makes your life better. Have a great week!