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Feeling exhausted despite a full night's sleep?

You're not alone.

While good sleep is crucial, there's another powerful energy booster most people overlook. This simple strategy can transform your energy levels in just minutes.

Read 🔽 below! 

⚡️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The single best way to reduce fatigue

• Article Explained Simple: Most important supplement for women?

• Top 3 Tips to work while fasting

• Healthy pasta bake Recipe

The single best way to reduce fatigue

When it comes to fighting fatigue, most advice revolves around sleep quality or caffeine intake. However, research has identified a more powerful and immediate solution: strategic movement.

A University of Georgia study found that just 10 minutes of low-intensity exercise reduced fatigue levels by 38% in sedentary adults; more effectively than caffeine. This seems counterintuitive, how can expending energy actually create more energy? The answer lies in how our bodies and brains function.

Movement increases circulation, delivering more oxygen and nutrients to your brain and muscles. This boost in blood flow triggers the release of epinephrine and norepinephrine, hormones that increase alertness and energy. Simultaneously, exercise stimulates mitochondria production (your cells' energy powerhouses) making your body more efficient at producing energy over time.

What type of movement works best?

Low to moderate-intensity activities like walking, gentle yoga, or light cycling show the strongest immediate anti-fatigue effects. Surprisingly, these activities outperform high-intensity exercise for energy enhancement in the short term, as intense workouts can temporarily deplete energy reserves.

Timing matters too. Micro-movement breaks (5-10 minutes) every 60-90 minutes align with your body's natural ultradian rhythm (the energy cycle that repeats throughout your day). Rather than pushing through afternoon fatigue, a quick walk around the block can reset your energy levels more effectively than an extra cup of coffee.

The effect is particularly powerful for desk workers experiencing "brain fog." A Stanford study found that walking increased creative output by an average of 60% compared to sitting. Movement breaks literally help your brain work better.

For maximum benefit, try "exercise snacking" (short bursts of activity spread throughout your day). Five minutes of bodyweight exercises, a brief walk, or even vigorous housecleaning can provide immediate energy boosts when fatigue strikes.

This approach works because fatigue isn't simply about energy depletion - it's often caused by energy stagnation. Our bodies evolved to move regularly, not sit for extended periods. When we remain stationary too long, our systems begin to shut down, triggering feelings of lethargy and fatigue as a signal to change positions.

I experienced this firsthand during preps for my final year of medicine. Despite proper sleep and nutrition, afternoon exhaustion was derailing my productivity. Implementing structured 10-minute walking breaks every 90 minutes transformed my energy levels and actually increased my daily output despite "losing" time to these breaks.

If persistent fatigue remains an issue despite implementing regular movement, consider consulting a healthcare provider to rule out underlying conditions like anaemia, thyroid dysfunction, or vitamin deficiencies.

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Article of the Week

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Top 3 Tips to work while fasting

I do a fast every 2 weeks. There is a ton of benefits to it but sometimes I feel tired.

Intermittent fasting offers numerous health benefits, but maintaining focus and energy while fasting can be challenging, especially during work hours. These practical strategies will help you stay productive during fasting periods.

1. Strategically time your fasting window
   
   Schedule your fasting window to align with your natural energy patterns and work demands. Most people find morning fasting easier than afternoon fasting due to the natural cortisol spike after waking.
   

   If you have mentally demanding tasks, schedule them 4-6 hours into your fast when ketones begin providing brain fuel. Save complex decision-making for this period when mental clarity often peaks.
   

   For a typical 16:8 fasting protocol, consider breaking your fast around 1-2pm. This allows you to work through your morning productivity peak while fasted, then refuel before any afternoon energy dips.
   
   

2. Maintain optimal hydration
   
   Dehydration often masquerades as hunger and significantly impairs cognitive function. During fasting, you miss the water content normally gained from food, making deliberate hydration crucial.
   

   Plain water sometimes isn't enough. Without food, your body excretes electrolytes more rapidly, leading to headaches and brain fog. Add a pinch of salt to your water, or use sugar-free electrolyte supplements.
   

   Aim for at least 2-3 litres of fluid during your fasting window. I keep a marked water bottle at my desk and ensure I'm halfway through by mid-morning, which substantially improves my focus during fasts.
   
   

3. Non-caloric Cognitive enhancers
   
   Certain zero-calorie substances can support brain function without breaking your fast. Black coffee and tea contain caffeine and antioxidants that enhance alertness and cognitive performance.
   

   Sparkling water can reduce hunger sensations through stomach distension and provide oral stimulation. Adding a squeeze of lemon or lime creates flavour variety without significant calories.
   

   For longer fasts, consider supplementing with creatine monohydrate before fasting periods. Research shows it supports cognitive function during caloric restriction by maintaining brain ATP levels.
   

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Healthy pasta bake Recipe (makes 6 servings)

This protein-packed pasta bake delivers comfort food satisfaction with significantly better nutrition than traditional versions.

The protein-to-carb ratio helps maintain stable blood sugar levels, while the hidden vegetables boost fibre and micronutrient content.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 32 g

• Carbohydrates: 35 g

• Sugars: 6 g

• Fat: 14 g

The Ingredients

• 250g protein-enriched pasta (like Barilla Protein+)

• 500g lean ground turkey

• 1 medium onion, finely diced

• 3 cloves garlic, minced

• 1 medium zucchini, grated

• 1 medium carrot, grated

• 1 red bell pepper, diced

• 250g low-fat cottage cheese

• 400g tomato passata

• 2 tablespoons tomato paste

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1/2 teaspoon red pepper flakes (optional)

• 80g reduced-fat mozzarella, grated

• 30g parmesan cheese, grated

• Salt and pepper to taste

• Fresh basil for garnish

Instructions

• Preheat your oven to 190°C (375°F). Cook the pasta for 2 minutes less than package instructions—it will finish cooking in the oven. Drain and set aside.

• In a large skillet over medium heat, brown the ground turkey, breaking it up into small pieces. Season with salt and pepper. Remove from the pan and set aside.

• In the same skillet, add a little olive oil if needed. Sauté the onion until translucent, about 3-4 minutes. Add the garlic and cook for another 30 seconds until fragrant.

• Add the grated zucchini, carrot, and diced bell pepper. Cook for 5-7 minutes until vegetables have softened and released their moisture.

• Return the cooked turkey to the pan. Add the tomato passata, tomato paste, dried herbs, and red pepper flakes if using. Simmer for 5 minutes to allow flavours to meld.

• In a bowl, whisk the cottage cheese until smoother in texture. This provides creaminess with higher protein and lower fat than traditional ricotta.

• In a large baking dish, combine the pasta and turkey-vegetable mixture. Fold in the cottage cheese until evenly distributed.

• Top with grated mozzarella and parmesan cheese. Cover with foil and bake for 20 minutes, then remove foil and bake for another 10 minutes until cheese is golden and bubbly.

• Let stand for 5-10 minutes before serving to allow the dish to set. Garnish with fresh basil.

This pasta bake keeps well in the refrigerator for up to 4 days and also freezes excellently for up to 3 months.

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