Session 1 — Fatigue Is Not Your Personality

# Session 1 — Fatigue Is Not Your Personality

Hello everyone, welcome to the first lesson. In the first lesson, we will talk about energy and where we get it from. How often do we lack energy? While we are young, we think that this is normal. We may not sleep at night, be effective the next day, pass the exam, then go to the disco again, and we have enough energy for everything. As we get older, we begin to notice more and more that Something is already wrong, getting up in the morning becomes harder, and the strength ends somewhere after lunch. In general, this is one of the most common reasons why clients come to me. No energy, I sleep after lunch,

I got up, I'm already tired, nothing pleases me. How to get energy back? These are all the most common requests that clients come with, because They don't know where to go, because according to medical research, everything is fine, there are no diseases, but there is no energy either. Therefore, we have to understand the lifestyle, the diet, and there we find the root of the problem. Let's figure out what energy is, where we take it. In general, energy is our ability to perform some action. If we have it, then we can make all the planned plans for the day. If we don't

have it, then most likely we want to switch to self-preservation, sleep, recover, sit at home, try to restore this energy, but it doesn't always work out. What can be characterized by a low energy level? Vagueness and sleepiness during the day, loss of concentration, low speed in performing some tasks, indifference for the reason, some depressive states, high tendency to anxiety, some variations of excitement, panic attacks can also be a symptom of low energy.

We don't have energy, we don't have strength in our bodies. We will discuss how we get energy. We get energy from food. and see how it is transformed inside us, how we can transform food into something else that we then use for the realization of the idea. We have such a molecule, it is called ATF. This is the universal currency of energy in our body. But how to get it? How to get it?

ATF is known as a universal source of energy for all biochemical processes that occur in living organisms. It is the main source, the carrier of energy in the cell, which plays an extremely important role in the exchange of energy in the body. The synthesis, that is, the production of ATF occurs in mitochondria. Mitochondria are our energy stations of the cell. It is a small energy battery and it provides energy for all processes in our body. How is AT formed? As we have already said, food is a source of energy and when we eat, our body decomposes food, especially carbohydrates and fats, into simpler substances. Why carbohydrates

and fats? Because they are sources of energy for us. Cells turn food into energy. The main processes, as we have already said, occur in mitochondria. ATF saves energy. This energy is packed into this very ATF molecule, which is then used by cells when they need energy. Let's talk in more detail about mitochondria. Mitochondria

are such special organelles, especially small organisms inside cells. Their main function is to produce energy, and each cell can have a lot of mitochondria, especially in those cells that spend a lot of energy, for example, in muscles. And our energy depends on the health of mitochondria, on their quantity, on their effectiveness. There is a very interesting theory about how these mitochondria were formed. There is a theory that mitochondria were once separate organisms that lived independently. They used oxygen and existed independently of other cells. And about 2 billion years ago there was a symbiosis, that is, we somehow began to coexist with these organisms, that is, they got inside our cells. And it turned out that this symbiosis

is very positive for us, that is, mitochondria began to produce energy for us, in exchange for protection and nutrients that we supply them with. This is the kind of mutually beneficial cooperation. Over time, these absorbed, most likely bacteria, became part of our cells. They lost their ability to live outside the cell, but they acquired certain functions that became useful for us. For the proper work of the mitochondria, we need not only to eat food, but we need to take care that we get certain nutrients that are important for health and for the effectiveness of the mitochondria. Let's list them. These are B vitamins, B1, B2, B3, B9 or folic acid, B12, magnesium, manganese, selenium, vitamin C.

and coenzyme Q10. You can find different additives that mix these vitamins, which are specifically aimed at the effectiveness of mitochondria. It may be that the effectiveness is impaired due to poor nutrition or some conditions of diseases, and then you need to find out the reason and improve the work of the mitochondria. Thus, people begin to feel more energetic. The thing is that the body almost does not create an ATF reserve, and this process must go on all the time. The ATF molecules live no more than one minute, and during the day We produce a lot of ATF to ensure all our life activities. 70 % of the ATF that we produce is consumed by our brain. Imagine, to be smart

and intelligent, we need to contain such a hungry organ, which needs a lot of energy. But we can assume that not all energy goes to work. We have some energy deposits in our body that are very important and needed. If we don't use this energy right away, it is either sent to glycogen , or it is sent to fat. In fact, we don't have a lot of glycogen, and we keep the main energy reserve in fats. And in fact, to extract energy from fats is a much more efficient process than to extract energy from glucose. One gram of fat or lipid substrate gives twice as much energy as one gram of carbohydrates. That is, even if we

look at the macronutrient composition, when we make up proteins, fats, carbohydrates, how much we need to eat, We know that 1 gram of fat is 9 kilocalories, and 1 gram of carbohydrates is 4 kilocalories. That is, our fat is much more energy-intensive. On average, the share of fat in the human body is close to 15-20%. Men usually have about 10, if we do not have excess weight. Women have about 20. And this supply of fat gives us a supply of energy equal to almost 90 ,000 kcal. Fat is the most effective way to get ATF. But the

fact is that access to fat is not so easy to get. That is, first we have to consume all the glucose. The muscle turns to fat after we have exhausted all the glucose reserves. And the fat is quite difficult to disperse. For this we need L-carnitine. If any of you do sports, you may use it. L-carnitine is a good thing. If you have such conditions

after sports, after heavy training, that you have already eaten, but still do not have strength, try to take L-carnitine. Some people have lipid oxidation disorder. This is the process when we extract energy from fats, and L-carnitine can greatly help in this. In this lesson, we figured out what ATF is. We realized that we have two main sources of energy from food, fats and carbohydrates. We figured out that fats are a more rich source of energy than carbohydrates. Let's move on to the next lesson and discuss the causes of eternal fatigue and dive deeper into the topic.