Energy Boosting Foods

Here is an interview that I did for an article in the September 2013 issue of Real Simple magazine (it’s on the news stands now)…

The article is about, “What’s Best for Your Health Goals: Diet or Exercise? – and you can read the entire article HERE or download the PDF below.

The article was written by a terrific writer, Karen Asp (you should check out her other articles) and touched on tips for boosting libido, sharpening your mind, reducing heart disease risk, dropping a dress size, and “my” section about increasing energy levels.

Here is the text from that section…

If You Want to Increase Energy

Focus on diet: It’s true that exercise can give you an immediate surge of energy, but smart eating throughout the day will fuel you with a steadier supply. “With proper nutrition and well-timed meals, you’ll keep your blood sugar balanced. This is important, since blood sugar spikes and drops are a leading cause of energy fluctuations,” says Shawn M. Talbott, Ph.D., a nutritional biochemist in Salt Lake City and the author of The Secret of Vigor ($15, You’ll also help to balance your brain’s neurotransmitters, which are chemical substances (including serotonin, dopamine, and norepinephrine) that keep your mood up and therefore your energy from plummeting.

Take action: To maintain an even blood-sugar level, eat five to six times a day, or about once every three hours. In addition to your main meals, fit in two to three 200-calorie snacks. Ideal snacks contain lean protein, healthy fats, and complex carbohydrates—for instance, yogurt with granola, an apple with low-fat cheese, or peanut butter on crackers with a banana. Frequent eating can also help to reduce feelings of anxiety and depression (both of which can influence energy), since low blood sugar can increase your level of the stress hormone cortisol.

Another way to stave off fatigue is to load your diet with foods rich in flavonoids, like blueberries, blackberries, and acai juice. “Our research shows that flavonoids interact with receptors in the brain that lessen the perception of tiredness. So while they’re not necessarily energy-boosting, they are fatigue-reducing,” says Talbott. About half a cup of blueberries will do the trick. Another easy strategy? Drink water throughout the day. The sluggish feeling that you get late in the afternoon, which then drives you to the vending machine, is often your body telling you that it’s low in fluid, says Talbott. The best gauge of hydration is the color of your urine, which should be almost clear if you’re well hydrated. Keep a bottle of water nearby and sip it all day, and drink a large glass of water with every meal or snack.

Please let me know what you think – and thanks for reading!


About the Author: Shawn Talbott holds a PhD in Nutritional Biochemistry (Rutgers) and a MS in Exercise Science (UMass). He trains for iron-distance triathlons and ultramarathons in Utah – and is always sure to drink his acai juice to keep his energy high.

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My books related to stress, cortisol, vigor, and Feeling Your Best:

▪                Vigor Diet – The New Science of Feeling Your Best

▪                The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy

▪                Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic. FREE versions at

▪                The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House) – FREE text at

▪                The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House) – FREE text at

▪                Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House) – FREE text at

Real Simple-Shawn Talbott-09-2013all


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