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admin 14.01.2014

So what could cause this sudden dip in energy when eating healthier foods is supposed to make you feel better? For the first 3 weeks or so of your new Paleo lifestyle, the most likely culprit is simply the transition period. On top of that, Paleo tends to be lower in carbs, with most of your calories coming from fat.
This could be true for you even if you think you “eat a lot of food.” A big pile of vegetables is very healthy, but it simply doesn’t have a lot of calories. If one of these meals looks a lot like your total daily food intake, it’s time to start eating some more.
This is dangerous, because you need iodine to keep your thyroid healthy, and the thyroid is like the central control mechanism for every hormone in your body. Iodine is covered above, but a wide range of other nutrient deficiencies can also be expressed as chronic low energy. Vitamin D: It’s possible to be deficient in Vitamin D even on Paleo, because most of your body’s supply comes from the sun, not from food. Choline: Choline isn’t as famous as some other minerals, but it’s one of your brain’s favorite nutrients. Liver: Liver is famous for its “energizing” effect – you can almost feel the astonishing amount of nutrition rushing straight into your body as you eat it. Chestnuts: another tasty source of starch, perfect if you’re getting a little bored with potatoes.
Grass-fed butter: there’s a reason why the famous “Bulletproof coffee” insists on grass-fed butter and not just any old stick you can pick up at the grocery store.
Pemmican: pemmican was the original “energy bar” for Native American groups, made from a mixture of tallow and dehydrated meat (sometimes with berries added). Note that this is all different from Chronic Fatigue Syndrome (CFS), a disorder that makes you constantly exhausted all the time, whether you’re eating Paleo or not. So when I saw the paper planner, I thought about how it would be an improvement on my digital one. So my perfect world of being organized and stress free is a world that combines my digital and paper planner. The process of adding to-do list and calendar items to my phone and then transferring them to my paper planner has been awesome.
I’d like to introduce you to my soon-to-be teen, Gunnar, he’s turning 13 in a few days and is usually my go-to source for all tween and teen related posts. If you ask any teen when they should go to sleep, the answer will be 9pm, 10pm or even 11pm.
You might be wondering why do we want to stay up late if we feel so much better when we get a good night of sleep? At night is when you get to see movies with friends, finish homework and have some free time.
It would be nice if school started later, because most teens would rather go to bed late and sleep in. A recent poll conducted by the National Sleep Foundation found “60% of teenagers are extremely tired during the school day.” There are many symptoms of sleep deprivation including lower academic achievement, social behavior, heart attack, high blood pressure, and diabetes. Drinking coffee can help you get an energized start on the day, but it doesn’t make up for sleep.
I find when I play some games before bed, my adrenaline increases and I’m really hyped from it, and it prevents me from being able to fall asleep. Depending on the book I choose, I can easily not want to put it down to go to sleep, but other books help me unwind and relax. When I am feeling that my bedtime is too early, I make a case to my parents and tell them all the reasons why I should go to bed later.
I completely agree with the no screens in the bedroom, it’s not just time consuming but so stimulating too. My girl has lights out at 8pm which is easily the earliest of her friends (she’s 8 turning 9 soon). They read the testimonials from people who went from constantly-exhausted couch potatoes to vibrant, joyful CrossFit athletes, and they want that transformation for themselves. If you’re switching from a high-carb diet, there’s usually a week or two of adjustment (commonly known as the “low-carb flu”). When you’re in the middle of this, it’s easy to worry that it’s going to go on forever, but remember: this is a transition period.
It’s a problem to get more carbohydrate energy than you need, but it’s also a problem to not get enough. Good Paleo carb sources include potatoes, sweet potatoes, chestnuts, bananas (the only fruit with more starch than sugar), and plantains.
If you’re using that broccoli to replace a bunch of bread, you’d better also be increasing your servings of meat and fat. When you switch to Paleo, you’ll need to change your mental picture of how much meat and fat should be on your plate, or risk a serious energy deficiency. You may have to count calories at first to make sure you’re getting enough food, but as your body recovers, it will start to give you accurate hunger and fullness signals. The number one reason why people fall prey to the “not enough calories” problem above is that they’re still afraid of fat. Coconut oil is high in a special type of saturated fat called medium-chain triglycerides (MCTs).
Common knowledge is that salt is dangerous and unhealthy, but in reality that’s just not so. For one thing, restricting your salt intake can leave you deficient in a mineral called iodine. Constant, wearing fatigue (among other side effects like weight gain and menstrual abnormalities) is a classic sign of thyroid problems.
Salt is an electrolyte – one of the important minerals that most of us recognize as “things we’re supposed to eat after exercising.” Your body needs a certain balance of salt and water to function properly.


Sea salt is fine, but if you want to fix an iodine deficiency, either choose an iodized salt or get another source of iodine as well.
Most milk is fortified with Vitamin D, so if you stop drinking milk and don’t make a special effort to get enough other Vitamin D-rich foods, you might start seeing deficiency symptoms on Paleo. Choline is necessary for building the membranes of cells in your brain, so deficiency can cause fatigue (as well as all kinds of other brain problems). Possibly this is the placebo effect (eating liver doesn’t happen by accident; if it’s on your plate, you know it’s good for you), but it might also have to do with the truly amazing amounts of fatigue-fighting vitamins it contains.
They’re rich in choline and selenium (two of the potential nutrient deficiencies that might cause fatigue), and they’re full of healthy fat.
If you’re struggling to find enough “stomach space” for all the calories you know you should be eating, start here! Butter has the same medium-chain triglycerides as coconut oil, and the grass-fed variety is also a source of iodine and selenium. Like liver, it’s another one of those foods that makes you feel almost superhuman when you eat it. But these are the kinds of foods that will help you treat your fatigue symptoms: nutrient-rich, energy-dense whole foods. For one thing, you’re not likely to stick to it – if your choices are feeling energetic while eating pizza or feeling lousy while eating a salad, at some point you’re going to crack and go for the pizza.
CFS is a very complicated disease, and it’s very real, but it’s not caused by anything as simple as a change in diet. But just because you fell into one of these traps the first time around doesn’t mean you can’t change that now. This week Gunnar asked if he could write the latest tween post, so I give you his thoughts on sleep, how much sleep a tween should be getting each night, how tweens feel about sleep, and a few tips on getting the zzz’s that are necessary for healthy development. You don’t want to be the kid that can’t hang out at night because you have to sleep, but you also don’t want to be the kid that comes to school exhausted and doesn’t want to talk to anyone. This is a huge problem because 85% of teens get less than 8.5 hours of sleep on school nights.
And once you finish them and try to go to bed, your mind will still be racing with your homework’s information. There is a chemical in the brain called Adenosine that clogs up other systems meant to keep us awake.
You have to be sure to present persuading information, just saying your friends have a later bedtime is not going to change their mind. We like it, sometimes we love it, but at the same time, we think it’s a waste of time since we don’t want it to interfere with other things. I admire when kids are able to reason on what’s best for their minds and bodies, not just because the parents make them.
Reasoning and then making good choices is something I cannot do for any other person but myself. It’s perfectly understandable to expect that a healthier diet will give you more energy – which is why it’s such a betrayal when sometimes, it doesn’t. If you’ve just quit caffeine, if you’re not getting enough sleep regularly, or if you’ve just made another drastic life change, your diet should not be the first place to look for answers. That’s one of the reasons why habit has such a strong power over us: it takes less energy just to do whatever we’re used to doing.
Carbs definitely shouldn’t be your staple source of calories, but that doesn’t mean you need to eliminate them completely from your diet.
Athletes, for example, often really struggle with a low-carb diet because carbs are your muscles’ favorite fuel. Women in particular (especially pregnant women) tend to do better with more carbs in their diet. Other root vegetables (like carrots and winter squash) have some but not a lot; they’re fine to eat, but you’d have to eat a big pile to get enough. One cup of soup and some roasted squash doesn’t even deserve to be called dinner: that’s a snack. The 3-ounce “portion” of meat (the size of a deck of cards) is set by diet authorities who assume that you will be accompanying it with a huge pile of rice, wheat, or corn. If your daily energy expenditure is 2300 calories but you’re only eating 1400, it’s absolutely no surprise that you’re feeling tired.
This is true even if you want to lose weight: you don’t need to create a massive calorie deficit for weight loss.
So they take out a lot of energy-dense carbohydrate foods, but they refuse to replace those carbohydrates with healthy fats, and they end up exhausted and hungry all the time.
In fact, a salt deficiency can be unhealthy, and it’s easy to get too little if you stop eating high-salt processed foods and start cooking everything at home without salt.
Iodine isn’t found naturally in salt, but most table salt in the United States is fortified with it, and salt is a significant source of iodine in the American diet.
If you suddenly feel tired on Paleo when you never did before, you might want to add some salt back into your diet or look up another source of iodine like seaweed.
If you drink a lot of water and don’t eat enough salt (especially if you’re also losing salt through sweat when you work out), you’re at risk for a medical condition called hyponatremia, which causes muscle cramps, confusion, and (you guessed it!) fatigue. Eat as much salt as you crave; when you’re not filling up your plate with sodium-packed processed foods, you can rely on your taste buds as the ultimate judge of how much your body needs.
If you have underlying gut problems (like Celiac Disease), you might not be absorbing all the iron in your diet, so anemia is still a possibility no matter how much iron you eat. If you’re trying to do a “low-fat” version of Paleo, you might be deficient in choline, because the best sources are delicious, fat-rich animal foods like egg yolks. You might be deficient if you don’t eat fish and seafood regularly, as most food sources come from the ocean (the big exception is Brazil nuts).
One ounce of raw liver already has 277% of your RDA of B12, and very few people eat just one ounce at a time.
Unsurprisingly, they’re also just generally healthy: fatigue is really a sign of an overall health problem, so anything that produces an overall health improvement will help fight it.


To really make Paleo stick, you need to find a way to keep your energy levels up while you’re at it. This article is about a totally different problem: the sudden, confusing drop in energy that otherwise healthy and energetic people notice when they switch to Paleo. Experiment with one – or more – of the solutions, and see how you feel; you might be surprised at how simple the answer actually is! I lost 3 pounds so far just from getting better sleep because I have definitely not been exercising or anything crazy like that. That fact alone influences our sleeping hours because 11, 12 and 13 are very social years where you make a lot of friends and start thinking about your social life.
But I agree, if only I would listen to my own body clock and make myself get the sleep I know I need! If Paleo means spending all day in a haze of exhaustion and brain fog, something’s gotta give. But assuming that nothing else is responsible, it’s reasonable to start troubleshooting your food to make sure you’re not accidentally shooting yourself in the foot with your efforts to eat better. Until you get into a routine, you have to use willpower, and that’s draining, both mentally and physically. Even with fat providing most of your energy, carbohydrates are still very important, especially for women, children, and athletes. There are exceptions, of course, but a ketogenic diet is not generally ideal for fertility and pregnancy – or even for overall good health. Even if you’re trying to lose weight with Paleo, you need to eat enough food to supply your body’s essential needs. If you’re replacing all those things with non-starchy vegetables, you need to eat more of the meat! Whether we intend to or not, we tend to ignore our hunger signals and instead take cues from our environment about how much we “should” be eating – but those portions are often way too small. For some complicated hormonal reasons (see this article for all the science), the hunger of long-term energy restriction doesn’t always produce any empty feeling in your stomach. It’s actually better to take it slow and steady, and feel amazing and energetic during the process.
So the next time you’re feeling down in the afternoon and craving an energy hit, try a spoonful of coconut oil instead of a caffeine boost or a sugary snack: it’s the same quick energy, but without the crash afterwards. When sports medicine experts advise you to drink electrolytes after a workout, this is what they’re trying to prevent. If you suspect you might have some gut issues, it might be worthwhile to get a blood test for iron and see whether anemia might be an issue.
Liver is also high in selenium and choline, not to mention pretty much everything else: if you have any kind of nutrient deficiency at all, liver is a good bet for solving it. I know from experience that if I stay up past 9:30 or 10 I cannot get up the next morning, and when I do get up, I’m exhausted for the whole day. Then the next day they’ll ask me in the morning how I feel, was I able to get up easily, do I feel I tired, in a bad mood? My kids are still very young and yet even at their ages (3 & 5) they go to sleep far earlier than their friends. Your brain is working a lot harder than it usually has to, so it’s no surprise that you’re tired. Once you make new habits, you won’t be putting such a heavy toll on your mental resources all the time, and once you get used to running on fat, you’ll wonder why you ever thought a bowl of Rice Krispies was a decent breakfast.
They’re nutrients just like every other nutrient: you don’t want too much, but you don’t want too little, either. For high-intensity work like sprinting or Crossfit, some safe starches in your diet will help you feel and perform better, and recover faster after a workout. Food is energy; if you aren’t getting enough of it, you will feel exhausted and run-down all the time, because exhaustion is a symptom of starvation. According to the World Health Organization, a starvation diet is defined as less than 1800 calories a day for women or 2100 for men (now compare that to the 1400-calorie diets regularly recommended for weight loss). That goes double for people with a history of calorie-restricted or “portion-controlled” dieting. There is no such thing as “low-fat Paleo.” “Low-fat” should not even be a word in your Paleo vocabulary.
For even more MCT goodness, you can also buy specially-formulated MCT oil (although this is more expensive). When I stay up late I find myself being lazy (more than usual) and I don’t want to do any physical activity. By relying on coffee, you can develop sleep deprivation that dramatically increases the desire to sleep. If I am not exhausted, can wake up on my own, and it doesn’t affect my schoolwork or activities, then they’ve been talked into extending my bedtime.
If you plug your data into the calorie calculator here, you might be surprised at how much you actually need.
If your body has been living through a “famine” for a while now, you might be starving without realizing it. Since it is so massively back ordered, the owner has kindly allowed it to be printed completely free. But in reality I wrote down lots of stuff with arbitrary due dates so I wouldn’t forget them and before I knew it my to-do list had 30+ things on it daily. When I get a full 10-11 hours of sleep, I wake up excited and in a great mood, full of energy. I spent many years working in the craft industry and love getting together with friends and creating.



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