How to support your energy levels with content creator Joe Onyuma

25/10/20241 min read

Stuck in a cycle of work, sleep, repeat? Here's how you can do more by actually doing less, with insights from our nutritionist

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Energy

If you feel like you’re always tired all the time, you’re not alone. Most of us experience fatigue and are constantly asking ourselves: ‘Why am I so tired?’. But if you weren’t exhausted already, you will be when you watch this video – F1 content creator Joe Onyuma is go, go, and yet more go.

Joe wanted to find out how he could reset his wellness routine and feel more fresh, so we asked him to film his daily life then share it with our in-house nutritionist, Emily Foster. She had a few recommendations – but will they work?

Joe’s current low-energy routine

Joe is a busy professional who’s rushing – and cycling – between appointments, as well as running a busy social life. He’s serious about hydration, but lets some other wellness aspects slide. Most notably, he barely takes time to rest.

Our expert's energising tips

Banish the blue light
The first thing Emily spots is that Joe’s bedtime routine isn’t what it should be, telling Joe: “Blue light suppresses melatonin levels – the hormone that makes us feel sleepy.” She advises him to place as much time as possible between putting his phone down and putting his head on the pillow.
Bring in the electrolytes
Joe says he generally drinks four to five litres of water a day and says that he sweats A LOT. He especially worries about hydration following a ‘heavy holiday’ with his friends, or when the temperature rises. Emily counters this by recommending adding an electrolyte to his routine, as it could help him replenish lost salts.
Refuel after your run
Yes, Joe loves his water after working out, but what about food? Emily says: “It would be great if Joe had breakfast, or a post-exercise shake after his run to aid with muscle recovery and energy levels.” If you’re not familiar with muscle recovery, find out why rest is so important – that’s what we mean when we say you could achieve more by doing less!
Embrace a balanced diet
“It would be great if Joe could be adding a side salad or a portion of vegetables to his lunch”, says Emily, after watching Joe wolf down some (admittedly delicious looking) duck pancakes and a prawn-noodle dish. She flags the importance of legumes and wholegrains too – anything to ensure those vital extra nutrients are going in.
Make friends with bacteria!
We’re a bit jealous of Joe eating out for two meals a day – or we were, until Emily pointed out that there can be downsides. “Meals out tend to be higher in saturated fat, salt and sugar, which could impact our gut health,” she says. The answer? “Joe could add a friendly-bacteria supplement, such as a triple-action biotic, to help support his gut health,” she continues.