| Happy Wednesday, everyone. When the seasons change, a lot of us start to feel a shift in our energy. Whether it's from shorter days, less sunlight, or the chill in the air, it's a tangible energy drop when the seasons change. It's still warm here in Miami, but I still feel the shift. It's tempting to reach for more coffee when that happens, but that's not the best way to go. I love my first (laughably large) cup of coffee in the morning and sometimes I'll have a second, but after a certain point, I'll start to experience some unpleasant effects. Here are some things I incoroporate to bump up my energy stores without shocking my system with more caffeine. Protein-forward Snack You're not the only one who wants a sugary pick-me-up when your energy dips. But, keep in mind that while sugar does give you a quick hit of energy, the reality is that it also causes you to crash hard, really hard. Over time, the blood sugar roller coaster can tax the body’s greatest regulator of energy, the adrenal system. Instead, reach for a protein-packed snack when the mid-afternoon munchies hit, such as a handful of macadamia nuts. Or, if you want something sweet, sip on your favorite flavor of collagen mixed with hot water. B-Vitamins Living up to their “essential nutrient” name, B-vitamins aid in just about every body process, but are particularly integral to energy production. Vitamin B-2 (also known as Riboflavin) is necessary for the metabolism of fats and carbohydrates into energy, while Niacin (B-3) and its various derivatives help convert glucose to energy. However, thiamin (B-1), folic acid (B-6), vitamin B-12 and pantothenic acid (B-5) also play a role in energy production. While foods including leafy green vegetables, lentils, beans, fish and seafood, poultry and meats are good sources of B-vitamins, it should be noted that the effectiveness of these vitamins is maximized when they are combined. To ensure you’re getting the right combination, consider a supplement that contains the spectrum of B vitamins. Hydration Just 3% dehydration can compromise brain function and create feelings of fatigue. Not sure if you’re getting enough water? Some people advise drinking half of your bodyweight in ounces of water per day. And we’ve all heard the 8-glasses-of-water-a-day recommendation. Whether you set benchmarks or drink to thirst, ask yourself whether your feelings of fatigue are actually your body's signals for water. Energy Enzymes Think back to grade school, when you first learned about mitochondria, the power plant in every living cell. What your teachers probably didn't tell you is that mitochondria would be rendered essentially useless if it wasn’t for enzymes. Specifically, Co-Q10, L-Carnitine, Alpha Lipoic Acid are all essential to maintaining energy in the body and, incidentally, are all found in organ meat. Now granted, there are other sources – including whole grains, leafy green vegetables and yeast – but in order to get the recommended doses of all three, it's sometimes best to opt for a comprehensive multivitamin. | 
