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"Take care of your body. It's the only place you have to live." - Jim Rohn

The Daily Tonic is a two to five minute read sharing science backed health news and tips, all while getting you to crack a smile or even lol on occasion.

Thursday.  What is the most thankless parenting task? Some would say ferrying teens around is up there in the top three. Well, it turns out that pretty soon, you might just be able to throw your teenager into an Uber. The ride-hailing giant is now opening its door to unaccompanied teens aged 13 and up. Maybe this new Uber teenage chauffeur service will give some exhausted parents time and energy back to work on their health because, apparently, some people are too tired to be healthy. Let’s dive in.

Is It The Chicken Or The Egg? 

According to a recent survey, lack of motivation and fatigue are significant obstacles preventing people from adopting a healthy lifestyle. The online poll of 2,086 adults revealed that 38% of respondents cited lack of motivation as the primary reason for not making healthy changes to their diet or being physically active. At the same time, 35% reported feeling "too tired." 

Notably, exhaustion was more commonly reported by women, with 40% citing it as a reason, compared to 29% of men. Age also played a role, but not in the way you might have expected it to. Nearly 50% of younger individuals (25-34 years old) cited exhaustion, whereas only 23% of those aged 55 and above reported the same reason.

You would think young adults would have more energy, but that was not the case. Being a millennial is apparently very exhausting. 

The survey also identified other deterrents to adopting healthier habits, including lack of time, high gym fees, and food prices. But the common theme was exhaustion and lack of motivation. 

This begs the question — are people fatigued because they are unhealthy, or are they unhealthy because of fatigue? It’s the classic question of what comes first — the chicken or the egg. 

Regular exercise offers various benefits that can counteract low motivation and fatigue. Exercise promotes sharper thinking and a healthier brain by increasing oxygen circulation and stimulating the production of mitochondria, the powerhouses of cells that generate energy from glucose and oxygen.

Regular physical activity can also improve sleep quality, helping individuals fall asleep more quickly. A healthy diet also plays a crucial role, as certain foods like fruits, vegetables, and legumes contribute to a healthy gut microbiome, enhancing sleep and potentially impacting motivation.

It seems pretty straightforward. If we moved our bodies more and ate better, maybe fatigue and lack of motivation wouldn’t be a roadblock. 

So why do so many people still need help incorporating these habits into their lives, despite the well-known benefits of exercise and a healthy diet? Come experts point to disrupted routines and increased stress during the pandemic, with a third of U.S. adults not getting enough sleep. 

Other experts argue that our tendency towards physical laziness is natural and normal. Our ancestors evolved to conserve energy due to the challenges they faced for survival, which may explain our predisposition towards rest. Other experts have also identified negative childhood experiences with physical activity as a contributing factor to low motivation.

The key takeaway? The struggle to find motivation and combat fatigue is real for all of us. No matter how health-conscious or disciplined you are, we all have those days where all you want to do is, well, nothing. It is ok for all of us to have an off day here and there, but those days should be few and far between. 

That does not mean you have to be perfect, but it does mean you need to be consistent. Making good dietary choices, prioritizing your sleep, and moving your body MOST OF THE TIME are the best ways to stay motivated and fight exhaustion. Don’t let yourself get to the point where exhaustion or lack of drive are the reasons you can’t get started. Living a healthy life is all about momentum, so keep moving forward, and don’t let that momentum ever die down. 

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Motivation Is Hard When You Are Sick  

Speaking of maintaining momentum and fighting off exhaustion, nothing quite throws a wrench in things like catching a cold or the flu. 

Emerging research suggests that certain foods may potentially weaken our immune system, making us more susceptible to infections. While ongoing studies continue to shed light on this relationship, it's worth noting that several food choices have been identified as possible culprits. 

These include foods high in added sugars and artificial sweeteners, salty foods, those rich in omega-6 fats, fried foods, processed and charred meats, fast food, and highly refined carbohydrates. 

However, this doesn't mean we need to bid farewell to our favorite foods. Moderation is the name of the game here, as incorporating a well-balanced diet filled with nutrient-dense options can help support our immune system and overall health. By making mindful choices and finding the right balance, we can still enjoy our favorite treats while keeping our immune defenses strong and our energy levels up.

Tonic Shots

• Speaking of things that make it hard to avoid snacking, trail mix can be a slippery caloric slope. Here is a keto trial mix recipe that won’t be too high in sugar. Read more.

• Chips and crackers are the nemeses of anyone trying to avoid snacking or processed foods. Here are some suggestions for alternatives that won’t spike your blood sugar. Read more.