Sounds good, right? But step away from the bagels and candy bars; processed and refined foods actually sap additional energy to metabolize. Plus, sugary, caffeine-infused foods cause rapid spikes and drops in blood sugar and energy levels, potential contributors to insulin resistance and adrenal burnout.

Instead, embrace protein and fresh produce every time you eat—which should be every three hours (see “Eat This Way,” below). Quality protein sources, such as beans, fish, and nut butters, rebuild stores of depleted hormones, such as cortisol, says Jack Challem, author of No More Fatigue (John Wiley & Sons, 2011), while fiber-rich produce keeps you feeling full, stabilizes blood sugar, and provides energy-essential nutrients such as magnesium.

Remember this simple formula: One serving of carbohydrates, protein, or fats equals one hour of energy. Combine all three every time you eat, and choose the best quality nutrients each time, in the form found closest to the way the food exists in nature—an apple instead of apple juice, for example, or even better, an apple (fi ber and carbs) with a handful of almonds (protein and fats). Most people should eat every three hours or so to keep metabolism stoked and blood sugar levels stable, says Koff.