Diet & Lifestyle Tips for Low Energy and Fatigue

Energy production in the body occurs mainly within the mitochondria - the ‘powerhouses’ of the cell - through a process known as cellular respiration. This process transforms nutrients into adenosine triphosphate (ATP), the energy currency used for nearly all cellular functions, including brain activity, muscle contraction and immune response.

Stages Include:

• Glycolysis: The breakdown of glucose in the cytoplasm to generate pyruvate and ATP.
• Citric acid cycle (Krebs cycle): Converts acetyl-CoA into energy-rich molecules (NADH, FADH₂) in the mitochondria.
• Electron transport chain (ETC): Uses NADH and FADH₂ to generate ATP through oxidative phosphorylation.

Many nutrients in UltraEnergy act as cofactors in these pathways, supporting sustained energy, focus, and stamina.

Diet and lifestyle tips for clients

Eat balanced, nutrient-dense meals

Include a source of complex carbohydrates (e.g. quinoa and oats), quality protein (e.g. beans and lentils), and healthy fats (e.g. avocado and olive oil) in each meal to stabilise blood glucose and provide steady energy.

Prioritise B-vitamin-rich foods

B vitamins are essential cofactors in cellular energy production. Include leafy greens (folate), whole grains (B1, B2, B3, B5), eggs (B7, B12), legumes, and seeds regularly.

Increase magnesium and iron intake

Magnesium supports mitochondrial ATP production, and iron is vital for oxygen delivery via haemoglobin. Include dark leafy greens, beans, pumpkin seeds, and, if not vegan, oily fish or lean red meat.

Support mitochondrial function with antioxidants

Oxidative stress can impair energy output. Encourage colourful plant-based foods (berries, beetroot, turmeric, tomatoes, and green tea) to provide antioxidant support.

Stay well hydrated

Dehydration can cause fatigue and impair mental clarity. Encourage water and herbal teas throughout the day, aiming for at least 1.5–2 litres, depending on body size and activity.

Eat at regular intervals

Skipping meals or erratic eating can lead to energy dips. A consistent eating pattern supports stable blood sugar and sustained energy.

Limit refined sugars and ultra-processed foods

These can spike blood sugar and insulin, followed by energy crashes and increased oxidative stress, taxing mitochondria.

Prioritise quality sleep

Aim for 7–9 hours of restful sleep. Deep sleep is when the brain and body restore energy reserves. Recommend a calming evening routine and limiting screen time before bed.

Manage stress proactively

Chronic stress increases cortisol, which over time can disrupt mitochondrial function and drain energy. Recommend techniques such as mindfulness, breathwork, yoga or journaling.

Move regularly, but don’t overtrain

Physical activity boosts mitochondrial biogenesis and oxygen delivery, but excessive exercise can be draining. Encourage moderate, consistent movement like walking, swimming, cycling or strength training.

Get daily daylight exposure

Natural light helps regulate circadian rhythms and supports mood and energy via vitamin D synthesis and serotonin regulation. Aim for 20–30 minutes outdoors daily.

Minimise toxin exposure

Environmental toxins can increase oxidative stress. Recommend reducing exposure to alcohol, cigarette smoke and unnecessary chemical products where possible.