Next week, I will start signing up for my new course, Everyday Energy. In my last post, I discussed why we are experiencing a human energy crisis. Today I want to share some thoughts on how to solve this problem, as well as insights from the first month of the three-month course.
Energy begins with biology. All human physical and cognitive performance are constrained by the fundamental reality of each of our existences as a biological system. When we run up debt from sleep, energy, or stress that goes unpaid for a long time, the result is a breakdown in the system.
Data shows that biologically we can do better to enjoy greater vitality.
We deny our health. More than half of Americans meet the recommended amount of weekly exercise, based on self-reports. But when this number was measured objectively using a wearable device, only one in 10 people actually met the recommendations.
And these suggestions aren’t even optimal! In fact, while most of us would benefit from more exercise (and a few extreme individuals would benefit from less exercise), the recommended amount of exercise is still less than a steady amount of good health benefits.
Our sleep quality is not good. About a third of us don’t get enough sleep. One in ten of us suffers from insomnia. To make matters worse, our sleep consistency was a disaster. Nearly 85% of people exhibit some degree of “social jet lag,” a difference in sleep rhythms on weekends and weekdays that can negatively impact health and energy.
The culprit is biological. The clock cells in our brains operate slightly longer than the normal twenty-four hours a day. The intense light provided by the sun prompts the clock to be constantly adjusted backwards. However, in an environment with bright indoor lighting, insufficient sunlight during the day, and a non-stop screen, we cannot receive the reset signal. Instead, we live in a state of permanent jet lag.
Our food is fast and low quality. While our ancestors had to worry about a calorie deficit, for most of us the problem is a calorie surplus. Overly processed diets can cause energy surges and crashes, while subtle micronutrient deficiencies can leave us feeling tired all the time without us knowing why.
We live in an anxious age. Sudden stress can energize us, but ongoing stress can wear us down. Constant psychological threats, increasing social isolation, and diminished means of coping have led to a surge in mental health diagnoses and the resulting energy-draining effects.
reverse cycle
Worse, these ongoing shocks to our systems can create a vicious cycle. We feel overwhelmed at work, so we move less. This reduces our body’s ability to resist stress responses. Increased stress causes us to eat more junk food, keeping us awake at night. The cycle repeats and we end up more exhausted than before.
The self-reinforcing cycle of fatigue can be debilitating. We lack the energy we need to do the things we need to get more energy!
The solution is to take small steps to transform the vicious cycle of energy consumption into a virtuous cycle of energy replenishment. Go to bed ten minutes earlier. Take short walks every day. Learn some relaxation exercises. Switch from a late afternoon energy drink to a healthy snack.
Small changes that are implemented consistently build up more energy. While the overall trend of destroying biological sources of our energy is dire, it is not destiny. Each of us has the ability to live the way our bodies and brains were designed—even in the modern world.
In my upcoming course, Everyday Energy, we will spend the first month making specific changes to our daily practice to build more energy. You’ll learn about the science of caffeine, the biology of stress, the neuroscience of light, and even research-based answers to questions like whether standing desks work or which dietary changes, backed by science, can actually boost energy.
Energy starts with biology, but it doesn’t stop there. In the next lesson, I’ll cover some ideas from the second month of the course, where we delved into the psychology of work and rest, and how to establish a sustainable rhythm to get the work we need done done.
