Professional Documents
Culture Documents
The Common Sense Advice Category
This is the most common thing you’ll find if you try to look up articles and videos online
about overcoming fatigue and increasing your energy levels. Mainly just the same old
advice you’ve already heard…
• eat healthy nutritious foods
• do exercise…
• lower your stress levels…
• drink lots of water…
• take this herb…
• take my special supplement…
• eat your fruits and vegetables…
• and sleep 8 hours every night
• Snack between meals
• Take a multivitamin
• Don’t skip meals (eat breakfast)
• Eat lots of whole grains … or go low-carb (depending on which article you read)
• don’t eat sugar or gluten…
• cut out coffee and caffeine… (or use lots of caffeine, depending on which article you
read)
The other notable person online teaching on the subject of increasing energy levels is a guy
who is basically just recommending a blend of raw veganism, detoxing, and common sense:
• Get rid of sugar
• Get rid of dairy
• Get rid of gluten
• Get rid of coffee and caffeine
• Go vegan
• Eat 5-6 small meals throughout the day
• Drink green juices
• Do exercise
If you look to articles online, mostly what you’ll find is just information in the common
sense category—stuff we’ve all heard 1,000 times before…
Here’s the list from an article on CNN:
• Drink water
• Eat breakfast
• Consume enough protein
• Eat whole grains rather than sugar
• Snack
• Take omega-3s
• Eat foods rich in magnesium
• Eat enough calories
Here’s the list from an article in US News:
· Eat more raw foods (and get rid of junk food).
· Eat more leafy green veggies and
· Get more sleep (and go to bed and wake up at the same time every day).
Here’s a list from HealthyWomen magazine:
• Eat at least two fruits or vegetables at every meal.
• Eat one fruit or vegetable at snack times.
• Drink water all day
• Always eat breakfast. Make it a meal with a balance of complex carbohydrates,
protein and a little fat. Good options: whole-grain cereal or bread, nut butter,
fruit.
• Eat mini-meals throughout the day to keep blood sugar levels and energy up.
• Go outside
Here’s WebMD’s 10 Energy Boosters:
·Increase Your Magnesium Intake
·Walk Around the Block
·Take a Power Nap
·Don't Skip Breakfast
·Reduce Stress and Deal With Anger
·Drink More Water and Less Alcohol
·Eat More Whole Grains and Less Sugar
·Have a Power Snack
·Make It a Latte
·Check Your Thyroid Function and Complete Blood Cell Count
Here’s a list from an article in The Daily Mail:
·Eat spinach
·Eat mushrooms
·Eat pumpkin and sunflower seeds
·Eat sweet potatoes
·Drink lots of water
·Get fresh produce
·Eat eggs
Here’s the 6 Energy-Boosting Daily Habits that Don’t Rely on Caffeine from
MedicalDaily:
· Drink H2O
· Eat Healthy Fats
· Take a Brisk Walk
· Listen to Your Favorite Song
· Massage Your Ears
· Take a Cold Shower
Here’s the list from Shape magazine:
· Tap your thymus for 20 seconds
• Drink green tea
• Take breaks from sitting at your desk and stand up
• Blink frequently
• Drink green vegetable juice
• Socialize with high-energy friends
• Breathe in and out deeply
• Sit up straight
• Eat an apple
• Drink some water
Here’s the list from Body and Soul:
· Eat iron-rich foods
· Boost your B vitamins
· Up your magnesium intake
· Choose complex carbs
· Get enough sleep
· Take spirulina
· Cut back on caffeine
Here’s the list from Men’s Fitness magazine:
· Don’t drink so much alcohol.
· Take a thyroid test.
· Drink more water.
· Get more light while you are at work.
· Have your blood pressure checked.
· Snack more.
· Eat berries.
· Eat more fiber.
· Try using L-carnitine supplements.
· Do a hot bath or shower.
· Eat more fish.
· Listen to loud music.
· Get more b-vitamins.
· Limit lunch to 500 calories.
· Walk around the block.
· Eat yogurt.
· Avoid trans fats.
· Eat more whole grains.
· Don't skip breakfast.
· Take caffeine.
· Lose weight.
· Eat more nuts.
· Splash cool water on your face.
· Drink a protein shake after workouts.
· Clear your sinuses.
· Call a friend.
· Have more sex.
· Take naps.
· Eat eggs.
· Take calcium.
· Eat more vitamin D.
· Get a massage.
· Write down things you like about yourself.
· Wear brighter colors.
· Do a puzzle.
· Do some cardio.
· Do yoga.
· Watch a funny movie.
· Play music while working.
· Organize your house and work area.
· Don’t be in debt.
· Be optimistic.
· Get more sleep.
· Have more of a social life.
· Vary your exercise routine.
· De-stress.
· Schedule a day off.
· Life weights.
· Eat more vegetables.
· Drink a sports drink with sugar and electrolytes while exercising.
Alternative medical practitioner Dr. Josh Axe’s list is:
• Drink vegetable juice
• Get more sleep
• Take adaptogenic herbs
• Lower your carb intake
• Eat chia seeds
• Drink more water
• Take B12 vitamins
• Do exercise daily
• Drink herbal teas
• Sniff peppermint oil
Prevention magazine’s list is:
• Listen to your favorite song
• Massage your ears
• Chew gum
• Eat whole grains
• Learn something new
• Have fluorescent lights around you during the day
Health.com’s list is:
• Go to Youtube and watch a funny video
• Look at the color red
• Go for a 10-minute walk
• Yawn
• Eat a nutritious diet
• Exercise
• Eat chia seeds
• Stretch
To be clear, some of these recommendations are sound advice. For example, to get more
sleep, eat more vegetables, do exercise, drink more water, and lower stress levels. These
things are obviously important. But …
1. Most people reading this are already doing most of those things.
2. What is really lacking here is a step-by-step blueprint to going from fatigued to
energetic.
3. Most of these strategies are simply NOT ENOUGH to take you from fatigued
to energetic.
The Pseudoscience Category
The next category of information that you can find out there on the subject of energy
levels is just pseudoscience—stuff that doesn’t have a solid scientific backing.
For example, this article advocates skipping breakfast and drink coffee with lots of
purified fats in it:
But there are a few problems with this:
1. While he is claiming you are “skipping breakfast” and doing “intermittent fasting,” the
basic fact is that you are doing neither of those things. He is advising you to drink
coffee with nearly 500 calories of purified fats in it. This is your breakfast. You’re not
skipping breakfast—you are having a breakfast of purified fat and coffee. Not only is
that NOT a fast and NOT skipping breakfast, but it is one of the least nutritious
breakfasts you can have. If you’re not used to getting a caffeine buzz, you will feel high
energy doing this for about 2-3 weeks, at which point your body will develop a
tolerance to caffeine, and this breakfast will neither be nutritious nor energizing.
2. He is also advising you to add his protein powder into your coffee. Again, this is
BREAKFAST—not fasting. And it is most definitely taking your body out of fasting
physiology where you are burning off body fat for fuel. You’re just replacing a whole
foods breakfast with having a breakfast that consists of coffee, protein powder, and
purified fats. Far from the ideal breakfast.
3. If you read many of the other articles I linked to above, there are MANY studies showing
that skipping breakfast habitually is linked with LOWER energy levels, not higher
energy levels. In fact, the research is extremely clear that for high energy levels
during the day, having breakfast is one of the most important things you can do.
Two major studies published in the International Journal of Food Sciences and Nutrition
show that breakfast eaters not only feel better mentally and physically compared to people
who skip breakfast, but they also are happier, healthier, and less stressed. So the
recommendation to skip breakfast goes directly against the science.
Here’s Dr. Oz’s 3-Day Detox To Increase Your Energy:
· Make smoothies using almond milk, fruit, and vegetables
· Take probiotics
· Take supplements like berberine and the amino acid l-glutamine
· Take magnesium
· Food combining – Pair vegetables with either legumes, grains, or animal proteins and
don’t ever pair animal protein with grains or beans
· Take an enzyme supplement before meals
· Don’t eat gluten, dairy, sugar, and alcohol
There is very little science to support the notion that toxins are the cause of poor energy
levels, and there is equally little evidence to support the use of these recommendations
in helping the body “detox.”
For a solid scientific examination of the subject of detoxing, I would suggest reading
Precision Nutrition’s excellent article on the subject HERE.
Then you have various New Age and spiritual practices that are
claimed to fix fatigue (and other health problems).
First, let me be clear that some of these practices CAN work to some extent to help you,
and that’s why there are plenty of anecdotes for all sorts of psychological techniques or
spiritual practices that are known to be no better than placebo (when tested in actual
scientific experiments).
The thing is that the placebo effect CAN actually heal. So ANYTHING – including sugar pills
– can heal people of their health problems, if the person believes that they are taking a
medicine. The BELIEF itself that you’re doing something healing can create healing. Thus
any and every type of therapy or technique in existence will heal at least a portion of
people.
Beyond the placebo effect…
The reality is that they can help you to the extent that it helps you cultivate more positive
emotions and attitudes, and to the extent that it helps distract you or reframe your
negative mental and emotional states.
The problem is this: Most people’s fatigue issues go FAR beyond just mental and
emotional issues.
While psychological issues and emotional issues are important in some cases, fatigue is
almost always a multifactorial problem that also involves lots of lifestyle issues (nutrition
problems and sleep problems are common). So reducing everyone’s fatigue problems
down to mental/emotional issues is simply irresponsible.
“Adrenal Fatigue” – Real Disease, or Fake
Disease? Depends on Who You Ask. But They
Are Both Wrong.
The concept of adrenal fatigue is commonly taught among naturalistic and holistic health
practitioners, and is commonly believed by virtually all health seekers in the general public.
There are literally thousands of articles online and dozens of books written about “adrenal
fatigue.” So of course, it must be a real thing, right?
Yet, if you are under that impression, it might interest you to know that adrenal fatigue is
actually not even accepted as a legitimate medical condition by conventional medicine.
So there are basically two camps here:
• “Low on energy? It’s because your adrenals are fatigued from chronic stress.”
• “Having trouble sleeping? It’s probably your adrenals.”
• “Got sugar cravings? It’s the stress on your adrenals that’s making you crave sugar.”
• “Have depression or anxiety? Stress and your adrenals are the source of that too!”
• “Having trouble keeping the weight off? Too much stress – you’ve burnt out your
adrenals.”
Many people in the holistic health world have learned to interpret these symptoms as being caused by
“adrenal fatigue.” Thus, the “adrenal fatigue” paradigm has become the go-to paradigm for most alternative
medical practitioners.
I almost feel bad for those poor little adrenal glands – they’ve become the favorite scapegoat for basically all
types of health problems among alternative medical practitioners. Many of whom just throw this diagnosis
out at the first sign of any symptom that even remotely could be lumped into “adrenal fatigue.”
Here’s the reality of what the science says: The symptoms associated with “adrenal fatigue” are real, but these
symptoms are not just a simple case of stress wearing out and “fatiguing” your adrenal glands. Not only is this
theory unscientific and wrong, but it usually leads to treatments that are largely ineffective, and sometimes
even counterproductive. (More on that later).
In addition to the “Adrenal Fatiguers,” then we have …
The Endocrine Society, representing 14,000 endocrinologist MDs, issued this statement:
“’Adrenal fatigue’ is not a real medical condition. There are
no scientific facts to support the theory that long-term
mental, emotional, or physical stress drains the adrenal
glands and causes many common symptoms.”
Consider that statement carefully. They are saying that after reviewing the scientific studies, there are “no
scientific facts to support the theory that chronic stress drains the adrenal glands.” That’s a pretty remarkable
statement. They’re basically accusing the alternative medical community of making up a theory that has
basically no science whatsoever to back it up.
In short, most mainstream MDs say “adrenal fatigue” is a fake disease. And they genuinely believe that
everyone who thinks it’s a real disease (and everyone who diagnoses people with “adrenal fatigue”) is a
quack, a charlatan, a snake oil salesman, or worse.
So, what’s the reality?
Could it be that both the “Adrenal Fatiguers” and the “Skeptics” have it wrong?
• The people saying fatigue is just the result of “fatigued adrenal glands” that can’t
produce enough cortisol are wrong.
• The people brushing off these symptoms and saying that “adrenal fatigue” is a fake
disease that doesn’t really exist are also profoundly wrong.
Both groups are also right about a thing or two as well:
• The “Adrenal Fatiguers” are right that there are lots of people who are showing up
in their offices with a specific constellation of symptoms that involve chronic lack of
energy, waking up tired, sugar cravings, low libido, brain fog, anxiety, trouble
sleeping. Let me be clear: These symptoms do exist, and many people are suffering
from them!
• The “Skeptics and Debunkers” are also right that the science does NOT support the
claim that these symptoms are not being caused simply by chronic stress “fatiguing”
the adrenal glands and making it so they can’t produce enough cortisol.
To break this down simply, here’s what I’m saying: The symptoms of adrenal fatigue are REAL. But the
science does NOT support the claim that the adrenals are the cause of these symptoms.
I’ve actually done the most comprehensive review of the science that has ever been done on this topic (of
adrenal function/cortisol and fatigue), where I have literally compiled every single study ever done on this
topic – including the actual results and screenshots from each individual study – and made sense of all the
research. It’s over 40 pages to read it all (a short book) and if you want to see all the research for yourself, you
can see it all for yourself here: Is Adrenal Fatigue Real?
So rather than write 40 pages on this and go through everything I went through in that long article, let me
summarize it all for you here…
I’m about to show you the summary of all of the 79 studies that have been done on this topic over the last two
decades, but first, let’s just keep in mind the basic predictions of the “adrenal fatigue” theory.
Now I’d like to actually show you the summary of findings from the studies, so that you can come to your own
answer to the question “is adrenal fatigue real?”
Let me emphasize again that this is essentially the entire body of scientific research examining the
relationship of chronic stress and adrenal function. I.e. This is all the studies, so I’m not cherry picking the
research to prove some theory—I’m showing you all the studies, including the minority of the studies which
do show abnormal cortisol levels. When you look at all the studies – the entire body of evidence – it becomes
readily apparent how contradictory all of the findings are. And specifically, it becomes apparent that cortisol
abnormalities are not found at all in the majority of people with chronic fatigue or burnout.
Here is the summary of findings:
What If You’ve Been Tested and Found to Have Low Cortisol Levels?
Now, if you’ve had a cortisol test and it showed that you had low morning cortisol levels, you might be
thinking “well, then Mr. Smarty Pants, why is my cortisol low then, if not from adrenal fatigue?”
Simple – there are actually dozens of studies showing that low morning cortisol levels are typically
caused by many common lifestyle habits, not “adrenal fatigue”:
§ Lack of morning sun exposure and too much artificial light at night2
§ Being sedentary3
§ Being overweight4
§ Eating late at night5
§ Being a night owl6
§ Many common prescription and over-the-counter drugs like
antidepressants7
§ Poor sleep8
In fact, many researchers have said that when a person with fatigue has low cortisol levels, it’s almost
certainly the case that the low cortisol levels were caused by the condition, rather than being the cause of the
condition.9
Most typically, it works like this: As someone gets ill, their sleep is disturbed, and the poor sleep itself results
in low cortisol levels.
When a person has low morning cortisol levels, it’s almost always the result of one or a combination of the
above factors, not because their adrenals are “fatigued”. Key point: While some people believe that a low
morning cortisol peak means that a person has “adrenal fatigue,” it may actually just mean that a person has
excess body fat, or is sedentary, or is taking medications, or is a poor sleeper, or stays up late (or a
combination of those factors).
But again, the point here is that the evidence absolutely does not support the idea that the adrenals or cortisol
levels are the central cause of chronic fatigue or burnout.
What does all this mean?
Simply put, it means that cortisol abnormalities are NOT PRESENT at all in the vast majority of people
with Burnout Syndrome or Stress-Related Exhaustion.
Given that simple fact, we can say definitively that these conditions are NOT caused by adrenal/cortisol
problems.
Summing up
• You have the typical common sense advice that we’ve all heard and tried many times
before. (Drink more water, do exercise, get more sleep, lower your stress levels, eat a
healthier diet, cut out the sugar and caffeine, etc.)
• You have the adrenal fatiguers who will send you home with a laundry list of
supplements to take to fix your adrenals, which they say are the cause of your issues.
• You have MDs, who will most likely send you home with either nothing
or an antidepressant.
• Then you have just pure pseudoscience—people just making stuff up or promoting
ideas that simply don’t have solid scientific backing.
If you don’t believe me, look it up for yourself online!
This is pretty much ALL of the information you’ll find online about boosting energy levels.
And I did NOT like what I was seeing out there…
I was sick and tired of all the pseudoscience and quackery around energy levels…
I was sick and tired of hearing all the same old stuff that everyone has already heard a
thousand times before…
I was sick and tired of people just being handed a bunch of supplements or drugs to take to fix
some SYMPTOMS without actually addressing the root cause of the problem…
And I decided to take a stand and DO SOMETHING ABOUT IT!
I decided to create the first and only scientific, evidence-based blueprint to enhancing
energy levels.
And by the way, I certainly can’t take all the credit because I didn’t do it alone… I was smart
enough to reach out to several world-renowned experts in fields from nutrition to circadian
biology (the body’s biological clock) to physicians on the front lines of treat chronic fatigue to
NY Times Bestselling authors and world-renowned neuroscientists … All of whom made
amazing contributions to the system I developed.
Now, here’s the thing… I never imagined that it would take well over two YEARS of full-
time research into the science of energy levels, collaboration with several other scientific
experts, and seemingly endless hours of experimentation with hundreds of my clients to
do it…
But after all was said and done, I realized that what I had put together with the help of all
these experts was so ground-breaking that I knew it could help transform the lives of tens of
thousands of people forever.
A specific formula of 6 steps grounded in proven scientific research that cracked the code for
energy enhancement.
It’s called The Energy Blueprint.
And it’s the first and ONLY comprehensive SCIENTIFIC system for energy enhancement
ever created.
For the last several years, this information has only been available to my one-on-one
consulting clients.
But over the last several years of research and experimentation with hundreds of clients, I
have refined the system and made it even BETT10ER than what my clients have paid
THOUSANDS of dollars for. And I have decided to release the program on a massive scale to
help as many people as possible overcome their fatigue and take their energy to new heights.
So I hope you’re excited about that! You should be! :-)
I hope this document saved you a lot of time and money in trying to fix your energy levels.
And I hope you’re excited to see the cutting-edge strategies that I am going to be presenting
to you in the next few videos!
Make sure to tune in to those, because I’m going to be giving you FREE access to cutting-
edge, scientific evidence-based strategies for boosting your energy levels. And I promise
that just in the next two videos alone, I will be giving you information that is more powerful
than anything you can find online.
So make sure to tune in to Video #2 when it’s released shortly!
Keep an eye out for an email from me.
- Ari Whitten
The Energy Blueprint
References
1
Cadegiani FA et al. (2016) Adrenal fatigue does not exist: a systematic review.
2
Leese G., et al. (1996) Short-term night-shift working mimics the pituitary-adrenocortical dysfunction in chronic fatigue
syndrome. J Clin Endocrinol Metab. 1996 May;81(5):1867-70.
3
Tryon WW., et al. (2004) Chronic fatigue syndrome impairs circadian rhythm of activity level. Physiology & Behavior Volume 82,
Issue 5, 15 October 2004, Pages 849-853
4
Champaneri, S MD et al. (2013) Diurnal Salivary Cortisol is Associated With Body Mass Index and Waist Circumference: The
Multi-Ethnic Study of Atherosclerosis. Obesity (Silver Spring). 2013 Jan; 21(1): E56–E63. doi: 10.1002/oby.20047
5
Goel N., et al. (2009) Circadian rhythm profiles in women with night eating syndrome.
J Biol Rhythms. 2009 Feb;24(1):85-94. doi: 10.1177/0748730408328914.
6
Abbruzzese EA., et al. (2014) The Influence Of The Chronotype On The Awakening Response Of Cortisol In The Morning.
7
Sjörs A., et al. Long-term follow-up of cortisol awakening response in patients treated for stress-related exhaustion. BMJ Open
8
Fossey M., et al. (2004) Sleep quality and psychological adjustment in chronic fatigue syndrome. J Behav Med. 2004
Dec;27(6):581-605.
9
Cleare AJ, (2004) The HPA axis and the genesis of chronic fatigue syndrome, Trends Endocrinol Metab. 2004 Mar;15(2):55-9.