Hey friend,

More and more people I see are exhausted—drained, zapped, and running on empty.

I used to be the same—if not worse.

I battled a complex chronic illness in my early and mid-twenties from environmental toxicity (mold) and chronic Lyme disease.

My energy was completely wiped out. I was bedridden for six months and could barely walk up a flight of stairs without feeling like I’d collapse from exhaustion.

That was an extreme case of chronic fatigue. Over time, I was lucky enough to no longer be stuck in bed all day, but I still ran on low battery for years.

It sucked…

I couldn’t do anything that brought me joy—no hiking, skateboarding, adventuring, or working out.

If I tried, I’d pay the price with days of recovery just to feel like myself again.

That's no way to live!

Sadly, many others are also battling the same chronically low energy, keeping them from fully living their lives.

They’re always running on low to medium battery, just going through the motions—never feeling fully energized or vibrant, even though that should be our natural state!

Cue the stimulants…

That’s when we become addicted and dependent on caffeine, nicotine, and stronger drugs like Adderall and Vyvanse.

The problem with stimulants is that they create the illusion of energy while draining you over time.

Eventually, you’ll end up in a constant energy deficit, battling chronic fatigue, and relying on stronger stimulants to make it through the day.

But there is a better way!

I'm speaking from experience—I've gone from being completely bedridden to overflowing with energy more often than not. It all starts with the mitochondria.

The mitochondria: powerplants of the cell

Mitochondria are ancient bacteria that fused with multicellular organisms (us!). They provide our bodies' most fundamental energy source: ATP.

They fuel our most basic physiological functions, energizing both our brains and bodies—and so much more!

But our mitochondria face increasing threats in the modern world…

Threats like:

• Toxins from pollutants, heavy metals, pesticides, and chemicals in our food, water, products, and environment.
• Chronic and pervasive stress—affecting the mind, body, and soul—increases cortisol levels, damaging mitochondria and reducing their efficiency.
• Poor diets full of processed foods, refined sugars, and unhealthy fats that create oxidative stress and inflammation, impairing mitochondrial function.
• Sedentary lifestyles that reduce mitochondrial biogenesis (due to the lack of physical activity), resulting in fewer and weaker mitochondria.
• Overexposure to non-native EMFs from smartphones, Wi-Fi, cell towers, and other technologies, contributing to mitochondrial dysfunction.
• Inadequate sleep which disrupts mitochondrial repair and regeneration, reducing their effectiveness.
• And more…

Clearly, addressing these major threats to our mitochondria—what I call "mito-disruptors"—is crucial for boosting energy levels.

In the meantime, here are some supplements you can start taking today to support your mitochondria and promote ATP, the most basic level of energy.

These supplements boost your energy from the ground up—starting at the cellular level! You’ll have an abundant energy supply to tap into, no matter the time of day.

Imagine the impact on your life—your relationships, work, hobbies, workouts, travel, and every other aspect!

Top 5 stimulant-free, energy-boosting supplements (with no crash)

1) Pyrroloquinoline Quinone (PQQ)

This energy-boosting compound is among the least known supplements, likely because it was discovered only recently.

What’s remarkable about PQQ is that it's the first nutrient found to promote the growth of new mitochondria (mitochondriogenesis)! [1]

Remember microbiology class? Mitochondria are the power plants of your cells!

Mitochondria are most concentrated in organs like the muscles, brain, and heart, where energy demands are highest.

A single brain cell can contain hundreds to thousands of mitochondria!

Increasing the number of mitochondria boosts your cellular energy, giving you the power to conquer your day!

Other benefits of PQQ include:

• Reduced inflammation [2]
• Enhanced metabolism [3]
• Improved cognitive functions like memory and learning ability [4]

Dosage: 20 - 40 mg per day (or every other day)

↘️ Grab PQQ here​

2) Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a nutrient your mitochondria require to produce energy.

CoQ10 is naturally present in our bodies, but toxins, stress, poor diet, and sedentary lifestyles create oxidative stress and inflammation that deplete it—our mitochondria need more CoQ10 to fuel the processes that maintain homeostasis.

This tax on the mitochondria leads to insufficient levels of CoQ10.

Plus, CoQ10 is the most powerful antioxidant for the heart. It fuels the mitochondria in heart muscle cells, and a strong, healthy heart positively impacts every system in the body!

Give your mitochondria what they need—CoQ10—to power up!!!

Pro tip: PQQ and CoQ10 work synergistically—CoQ10 enhances your body’s absorption of PQQ. They’re most effective when taken together or on alternating days.

Dosage: 100 - 200 mg per day

↘️ Grab CoQ10 here​

3) Creatine

You don’t need to be a gym bro to benefit from creatine!

Creatine is a natural compound found in small amounts in foods like red meat, fish, and poultry. and it's synthesized in the body from amino acids in the liver, kidneys, and pancreas.

What bodybuilders and gym rats might not realize is that creatine boosts ATP production in your mitochondria, giving your muscles an extra energy kick!

Creatine not only fuels muscular energy but also boosts brain function, cognitive performance, and mental energy. [5]

With limited dietary sources of creatine, supplementation is essential if you want to perform optimally and feel your best—especially for vegetarians and vegans.

If you’re familiar with creatine, you might have heard of the "loading phase," which involves taking 20 g (four doses of 5g) daily for a week, followed by a drop to 5 g for maintenance.

However, this isn’t necessary—you can start right with the maintenance phase of 5 g per day!

While there are various forms of creatine (malate, buffered, hydrochloride, ethyl ester, nitrate, etc.), the most studied and effective is creatine monohydrate.

Dosage: 5 g per day

↘️ Grab creatine monohydrate here​

4) Acetyl-L-Carnitine

Acetyl-L-Carnitine (ALCAR) is a synthesized form of L-Carnitine, derived from the amino acids lysine and methionine.

It's more bioavailable than L-carnitine, easily crossing the blood-brain barrier to deliver L-carnitine directly into your brain—something L-carnitine alone can’t do.

ALCAR boosts energy, especially mental energy, by supporting your brain cells' mitochondria in producing ATP, your main energy source.

It shuttles fatty acids into the mitochondria, fueling ATP synthesis for optimal brain power.

In a randomized, double-blind crossover study, 36 individuals with multiple sclerosis-related fatigue were treated for 3 months with either amantadine—one of the leading drugs for MS fatigue—or 1 gram of ALCAR taken twice daily.

The study results showed that ALCAR was more effective and better tolerated than amantadine for treating MS-related fatigue. [6]

Like creatine, L-carnitine is mainly found in red meat and dairy, though in limited amounts. Supplementing with ALCAR provides many benefits—especially for vegans and vegetarians!

Dosage: 500 - 2,000 mg per day

↘️ Grab Acetyl-L-Carnitine here​

5) Asian Ginseng

Asian Ginseng (Panax ginseng) is one of the most renowned herbal medicines globally, with a history that spans thousands of years in Traditional Chinese Medicine.

Asian ginseng is an adaptogen—an herbal medicine that helps us build resilience to stress.

Adaptogens offer a reserve of adaptive energy, ready to be tapped during intense physical or emotional stress when your body needs it most!

Asian ginseng supercharges mitochondrial ATP production with its potent anti-inflammatory and antioxidant properties, protecting mitochondria from those shitty "mito-disruptors." [7]

Asian ginseng packs a punch and is the most stimulating adaptogen—ideal for those with little energy who constantly feel cold and have brain fog!

In a double-blind, placebo-controlled trial, participants with chronic fatigue who took 2 grams of Asian Ginseng daily showed reduced fatigue and improved mental clarity. [8]

Dosages:

• Standardized Extracts: 100 to 400 mg per day, standardized to contain 4-7% ginsenosides (the active compounds).
• Powdered Root: 1 to 2 grams of dried root per day.
• Tea: 1-2 tsp. of dried ground ginseng root in 16 oz water. Slowly simmer for 30-40 minutes, let steep for 20 minutes. Take up to two cups per day.
• Tinctures: 1 to 3 ml (20-60 drops) of a 1:5 tincture, taken 1-3 times daily.

↘️ Grab Asian ginseng here (capsules) or here (tincture)​

Energy is a cornerstone of a vibrant life!

Without energy, you're living a "half-life"; a "cursed life!" 🧙🏻‍♂️

(Fall always feels like the perfect time to visit Hogwarts, wouldn't you agree?)

You need abundant energy to turn your dreams into reality, dive into your passions, and make your visions come alive!

There's simply no getting around it…

Stimulating yourself for "more energy" will ultimately do more harm than good, leaving you in a deeper deficit—on the verge of energy bankruptcy.

But these energy-boosting supplements will ignite the spark you and your mitochondria need to power up!

I’m curious—have you battled low energy? How did you recharge your batteries?

Hit reply and let me know.

Thanks for reading and see you next Saturday,

Onjae

References:

[1] Rucker, Robert et al. “Potential physiological importance of pyrroloquinoline quinone.” Alternative medicine review : a journal of clinical therapeutic vol. 14,3 (2009): 268-77.

[2] Harris, Calliandra B et al. “Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects.” The Journal of nutritional biochemistry vol. 24,12 (2013): 2076-84. doi:10.1016/j.jnutbio.2013.07.008

[3] Bauerly, Kathryn et al. “Altering pyrroloquinoline quinone nutritional status modulates mitochondrial, lipid, and energy metabolism in rats.” PloS one vol. 6,7 (2011): e21779. doi:10.1371/journal.pone.0021779

[4] Ohwada, Kei et al. “Pyrroloquinoline Quinone (PQQ) Prevents Cognitive Deficit Caused by Oxidative Stress in Rats.” Journal of clinical biochemistry and nutrition vol. 42,1 (2008): 29-34. doi:10.3164/jcbn.2008005

[5] Watanabe, Airi et al. “Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation.” Neuroscience research vol. 42,4 (2002): 279-85. doi:10.1016/s0168-0102(02)00007-x

[6] Tomassini, Valentina et al. “Comparison of the effects of acetyl L-carnitine and amantadine for the treatment of fatigue in multiple sclerosis: results of a pilot, randomised, double-blind, crossover trial.” Journal of the neurological sciences vol. 218,1-2 (2004): 103-8. doi:10.1016/j.jns.2003.11.005

[7] Li, Xing-Tai et al. “Regulation on energy metabolism and protection on mitochondria of Panax ginseng polysaccharide.” The American journal of Chinese medicine vol. 37,6 (2009): 1139-52. doi:10.1142/S0192415X09007454

[8] Kim, Hyeong-Geug et al. “Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial.” PloS one vol. 8,4 e61271. 17 Apr. 2013, doi:10.1371/journal.pone.0061271