DISCLAIMER
The information presented in the pages of this report, is offered for educational and informational purposes only and should not be construed as personal medical advice.
You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis or treatment. If you have any concerns or questions about your health or the content in this report, you should always consult with a physician or other healthcare professional.
Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read In this report. The use of any Information herein is solely at your own risk.
Please consult your Physician, Nurse Practitioner, or Physician’s Assistant if you have any medical condition or concern, or if you plan on using any of the supplements, modalities, or devices listed in this report.
Many people who are already on medications should certainly consult their medical providers before utilizing any new health device, lifestyle, or supplement strategies. Those who do not speak with their provider prior to initiating supplement, device, or lifestyle modifications discussed in this report assume the responsibility if an injury is to occur
Nurses and medical professionals who take information from this report and implement it into practice are solely responsible for the care they provide
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INTRODUCTION
Most of us have been conditioned to believe that as you grow older, you’ll slow down
Maybe you’re feeling it now.
You find yourself waking up groggy, reaching for caffeine just to make it through the day, wondering why rest no longer seems to work.
You start to believe it’s all downhill from here.
While our biology hasn’t changed dramatically in the last hundred years, the world around us has. We now live in an environment that constantly taxes our systems physically, mentally, emotionally, and energetically.
And this “modern life mismatch” is why we’re so depleted.
Because the truth is, the environment our cells evolved in is nothing like the one we’re living in today And while technology has brought great convenience, it’s also brought disconnection—from nature, from rhythm, from rest, and from our own inner intelligence.
But we can right this mismatch We can realign our choices to match our biology—so energy becomes a natural byproduct of the way we live, not something we chase.
What you need is a systems-level blueprint grounded in ancient principles and modern science—to help you create an inner environment where energy can emerge, regenerate, and sustain itself. This isn’t about pushing harder. It’s about aligning better.
Because when you learn how to support energy, rather than force it, everything begins to change.
JASON PRALL
TheSix Pathwaysof Energy
In both the longest-lived cultures and the latest research on human performance, energy is shown to emerge from six fundamental paths:
Waking the system gently and intelligently
Conserve
Preventing unnecessary depletion
Cultivate
Building capacity at the cellular level
Defending against mental, physical, and emotional energy drains
Expanding your energy capabilities through strategic stimulation and recovery
Ensuring coherence and connection throughout the system
Each of these pathways interacts with the others. A weakness in one will affect the whole.
That's why sustainable energy isn't about one miracle “biohack” it’s about building a foundation where energy can flow naturally.
Activate Your Energy 01
Before you can sustain energy, you have to wake it up
Activation is about initiating biological readiness gently and rhythmically so your cells, hormones, and nervous system are in sync with the demands of your day
When you skip this step, your body stays groggy, reactive, or dependent on stimulants just to function.
In fact, research shows that the first 30–60 minutes after waking are a key window for regulating cortisol, insulin sensitivity, and mitochondrial activity. [1]
By using the rhythms of nature, your breath, and nourishing inputs to support this activation, you set the stage for sustained energy to follow.
Activate 01
OPTIMIZEYOURCIRCADIANRHYTHM
Your circadian rhythm is the internal 24-hour clock that governs every cell in your body. Light is its primary signal. When your rhythm is aligned with natural light and dark cycles, your energy systems require less effort to function. Hormones like melatonin and cortisol stay in balance, mitochondria produce energy more efficiently, and your body recovers faster from daily stressors. But when that rhythm is off, everything downstream suffers.
GetYourEyestothe SunFirstThing
Sunlight is the strongest circadian cue for your biology. Just 15–20 minutes of exposure in the early part of the day can reset your internal clock, regulate cortisol, and help your body make more melatonin at night leading to better sleep and more energy the next day.
[2] Aim for unfiltered light in your eyes (no sunglasses), ideally within an hour of waking
MorningWalk
Spend 10–20 minutes walking or moving outside—before coffee or breakfast. This jumpstarts metabolic flexibility, allowing your body to use fat for fuel instead of just glucose. It also stimulates nitric oxide to open up blood vessels, helping deliver more oxygen and nutrients throughout your body, while improving circulation, clearing waste, and kickstarting digestion for the day.
BlockBlue&Green LightAfterSunset
At night, your body expects darkness. But modern lighting emits blue and green wavelengths that confuse your circadian rhythm suppressing melatonin and delaying sleep. Blue light comes from screens; green is found in many LEDs and fluorescents Reduce exposure by wearing orange-tinted glasses after sunset, swapping overhead bulbs for amber lighting, and using f lux or similar apps to dim screens. This small shift can dramatically improve sleep quality and next-day energy.
BREATHWORK
Your breath is one of the fastest ways to shift your physiological state. It influences your heart rate, hormone levels, and even how efficiently your cells produce energy. And because it's one of the few bodily functions you can control, breath becomes a powerful tool to either energize or calm your system—depending on what you need.
EnergizingBreath (BreathofFire)
This is a rapid, rhythmic breath performed through the nose with the mouth closed—typically 2–3 cycles per second with equal inhale and exhale. It stimulates circulation, oxygenates tissues, and synchronizes the body's core systems. Pranayama exercises like Breath of Fire have been shown to improve autonomic nervous system balance and increase nitric oxide production, enhancing both detox and focus. [3]
Contraindications: Do not practice Breath of Fire if you are pregnant, have a respiratory infection, high blood pressure, cardiac issues, vertigo, or any spinal issues Consult your healthcare provider if you have any questions or concerns before trying for the first time.
CalmingBreath (4-7-8)
To downshift into calm, try the 4-7-8 breath: inhale through your nose for 4 seconds, hold for 7, and exhale slowly through your mouth for 8, making a soft whooshing sound. Repeat at least five times. This technique activates the parasympathetic nervous system and reduces stress responses Practicing before bed has been shown to improve sleep quality and promote deep, restorative rest. [4]
CHOOSEADAPTOGENS OVERSTIMULANTS
Adaptogens help the body respond to stress without overstimulation. Instead of borrowing energy you don’t have (like caffeine does), they restore balance in the hypothalamicpituitary-adrenal axis. Studies show adaptogens enhance cognitive function and physical performance—without the crash [5] Many people now start their day with adaptogenic blends instead of coffee for smoother, more sustained energy.
Top Adaptogenic Herbs to Balance Energy: Ashwagandha, Astragalus, Eleuthero, Ginseng, Holy Basil, Licorice Root, Maca, Rhodiola Rosea, Schisandra
INCORPORATE SHILAJIT
Shilajit is a mineral-rich resin sourced from the Himalayas, formed over centuries by decomposed plant matter. It's high in fulvic acid, which supports mitochondrial health and ATP production. Research suggests it can help combat chronic fatigue and improve cellular energy output. [6] It also offers longevity benefits through antioxidant and anti-inflammatory effects. Quality matters choose a clean, reputable source.
THIS is my favorite source
SUPPLEMENTATION
To kickstart energy production and mental clarity in the morning, your body needs specific nutrients that support mitochondrial activation and nervous system balance.
These nutrients help you transition out of rest and into focused, steady energy without overstimulation:
Methylated B-Complex (B-Supreme) – Delivers readily usable B vitamins to help your body turn food into energy, support a stable mood, and stay resilient under stress
L-Theanine – Promotes calm, focused alertness and smooths the transition into an active state
PQQ – Promotes the growth of new mitochondria to boost cellular energy and support clear, focused thinking
Conserve Your Energy 02
We’re constantly draining energy through overstimulation, disrupted sleep, blood sugar swings, and chronic stress.
These leaks keep your body in survival mode, which forces your mitochondria to spend more and recover less
Research shows that people with poor sleep and high stress markers experience significantly reduced cellular energy output, even when diet and exercise are in place [7]
To conserve energy, you must build patterns that reduce sympathetic overdrive and give your system space to replenish.
02
Conserve
NERVOUSSYSTEMBALANCE
Stress is an energy siphon. When you’re stuck in sympathetic dominance, your body burns through resources rapidly. Tools like meditation, vagus nerve stimulation, and heart coherence shift you into parasympathetic mode the state where healing and restoration happen. [8]
Meditation
All forms of meditation help calm an overstimulated sympathetic nervous system and reduce unnecessary activation of the amygdala the brain’s fear center. That alone conserves massive amounts of energy. Studies show meditation increases melatonin production, improves sleep, and boosts youth-supportive hormones like DHEA and growth hormone [9]
The result? Less wasted energy, deeper rest, and better resilience
VagusNerve Stimulation
The vagus nerve links your brain to your heart, lungs, and gut—and helps you shift out of “fight or flight.” Stimulating it helps move you into parasympathetic mode, which promotes digestion, repair, and energy recovery. Simple ways to activate your vagus nerve include cold exposure (splashing the face with cold water), humming or chanting, slow deep belly breathing, and gargling for 30 seconds These practices signal to the brain that you’re safe, and can finally downshift.
HeartCoherence
Heart coherence is the physiological state where your heart, brain, and emotions are in alignment When you enter this state, stress reactions neutralize, and your nervous system returns to balance. Practices like slow breathing with heart focus, gratitude journaling, and using tools like HeartMath’s Inner Balance app have been shown to improve heart rate variability (HRV) —a key marker of resilience and parasympathetic activation. [10] When you're coherent, your body stops leaking energy and starts storing it.
SLEEPHYGIENE
Most mitochondrial repair, hormone recalibration, and memory processing occur during sleep. Yet over 1 in 3 adults in the U.S. don’t get enough quality sleep a trend linked to higher inflammation, reduced metabolic health, and lower energy levels the next day. [11]
To restore it:
Block blue light after sunset – Blue light from screens suppresses melatonin and keeps your brain in “daytime” mode. Blocking it helps signal the body to begin its natural sleep cycle
Keep your room cool (~65°F) – A cooler environment mimics the natural drop in body temperature needed to fall into deep, restorative sleep
Use mouth tape to encourage nasal breathing – Nasal breathing increases nitric oxide and improves sleep efficiency It also helps regulate CO₂ levels, which influence how deeply you sleep. [12]
SUPPLEMENTATION
Energy conservation depends on your ability to regulate stress, stabilize blood sugar, and access deep recovery states These supplements support parasympathetic tone, cortisol modulation, and metabolic steadiness throughout the day and night.
Magnesium (glycinate) – Calms the nervous system, improves sleep, and helps buffer the physiological effects of stress
Phosphatidylserine – Supports healthy cortisol levels and reduces the impact of chronic stress on energy output
Berberine – Balances blood sugar and insulin sensitivity to prevent energy crashes after meals
FOODTIMING
You already know that what you eat matters. But when you eat might matter even more.
Chrononutrition is the science of syncing your meals with your circadian rhythm. Eating at the right times supports your natural energy patterns, improves insulin sensitivity, and reduces nighttime metabolic strain.
When your body knows when to expect nourishment, it uses fuel more efficiently and rests more deeply.
Eat your largest meal around midday – This is when your digestion is strongest and your body can use calories for energy, not storage. This aligns with both modern science and Ayurvedic wisdom, which recommends eating your biggest meal when the sun is highest. Keep meals consistent from day to day – Irregular eating patterns confuse your body’s metabolic rhythm. Research shows that eating at erratic times can impair glucose regulation and energy production—even if total calories stay the same. [13]
Avoid food within 3 hours of bedtime – Late-night eating disrupts melatonin production and impairs the body's ability to detox and repair overnight. [14]
Cultivate Your Energy 03
Creating energy isn’t enough you have to support the systems that sustain it
This is the work of cultivation.
Mitochondria generate over 90% of your energy, but their function declines with age, chronic stress, and inflammation.
The good news? Mitochondria respond quickly to your environment.
Even simple shifts can spark new mitochondrial growth and improve how your body makes and uses energy.
Cultivation is about upgrading the engine, not just filling the tank
JASON PRALL
MITOCHONDRIALSUPPORT
Mitochondria are the power plants of your cells and when they slow down, so do you Mitochondrial dysfunction is linked to fatigue, brain fog, and chronic illness. But you can support these energy factories with key interventions:
NAD+ Precursors like NMN and NR promote mitochondrial biogenesis and energy metabolism [15]
CoQ10 is essential for the electron transport chain and helps your cells convert food into ATP
Infrared light therapy stimulates mitochondrial enzymes (like cytochrome c oxidase) and enhances ATP output [16]
Cold exposure and movement also trigger mitochondrial resilience and metabolic flexibility
Save up to $823 Use code LONGEVITY at checkout
ENERGY-BOOSTING FOODS
Your body needs the right raw materials to build energy.
But not all foods deliver the same results.
Refined carbs, sugary snacks, and ultraprocessed “energy” drinks might give you a quick boost—but they spike blood sugar, strain your system, and leave you more depleted over time
To fuel your cells effectively, you need nutrient-dense options that stabilize blood sugar, support mitochondria, and reduce oxidative stress.
These foods deliver real, sustained energy—not a spike followed by a crash:
Quinoa – A complete protein that provides steady fuel without spiking insulin
Pumpkin seeds – Rich in magnesium, zinc, and iron—key cofactors in energy metabolism
Hemp seeds – High in essential fatty acids that support brain energy and hormone balance
Lentils – Packed with iron and B vitamins, they help oxygenate tissues and sustain stamina
Cacao nibs – Contain theobromine and polyphenols for mental clarity and blood flow
Seaweed (nori, dulse, wakame) – Provides iodine and trace minerals that support thyroid-driven metabolism
Matcha – Offers a calm, sustained lift with antioxidants and L-theanine for mental focus
NITRICOXIDE
Nitric oxide (NO) is a molecule that helps blood vessels relax, boosting circulation and delivering more oxygen to your cells essential for energy production As we age, NO levels naturally decline, making energy feel harder to access.
But you can restore it through daily habits:
Eat nitrate-rich foods like arugula, spinach, kale, and beets
Breathe through your nose, which helps convert nasal nitrates into usable NO
Get sunlight on your skin to support NO synthesis
Avoid mouthwash, which can kill the oral bacteria needed to convert nitrates
SUPPLEMENTATION
To build long-term energy capacity, you need to support the mitochondria. These nutrients enhance ATP (cellular energy) production, protect against oxidative stress, and assist in energy recovery after exertion or sickness:
L-Carnitine – Helps your cells turn fat into fuel, supporting sustained physical and mental energy.
Alpha Lipoic Acid (ALA) – Protects your mitochondria from oxidative stress and helps your cells recover more efficiently.
D-Ribose – Replenishes ATP, especially when recovering from fatigue or illness.
CELLULARCLEANUP
Your body is constantly breaking down old, damaged parts—and replacing them with new ones. This process, called autophagy, is like cellular spring cleaning. When it’s working well, you feel lighter, clearer, and more energetic. But when it stalls, waste builds up, inflammation increases, and energy production slows down.
To activate cellular cleanup:
Try intermittent fasting for 12–16 hours a day – Giving your body regular breaks from digestion triggers autophagy, allowing cells to recycle what they no longer need.
Incorporate longer fasts or a fast-mimicking diet periodically –
Extended fasting can deepen autophagy and support cellular renewal, while giving your body time to shift from repair to regeneration. A study conducted by ProLon showed that a fasting-mimicking diet (where you eat a precise, plant-based, calorie-restricted meal plan for five days while maintaining fasting-like benefits) was effective in reversing virtually all of the negative effects of a high-calorie Western diet on cholesterol, blood glucose, heart function, and lifespan in mice. [17]
Use an infrared sauna a few times per week – Heat exposure mimics the stress of exercise and stimulates heat shock proteins that support cellular repair.
Prioritize deep, uninterrupted sleep – This is when your brain and body carry out the majority of their regenerative cleanup work
JASON PRALL
Protect Your Energy 04
Energy doesn’t just get created it gets taken.
And in today’s world, there are more drains than ever: excessive screen time, toxic relationships, cluttered environments, noise pollution, and constant multitasking.
Protecting your energy is essential to sustaining your focus, mood, and resilience.
JASON PRALL
Protect 04
HERBS&SPICES
Inflammation, oxidative stress, and toxin buildup quietly drain your energy often before symptoms appear The right herbs and spices act as daily defenders, helping your body stay clear, calm, and resilient.
These plant allies support detox pathways, reduce systemic inflammation, and regulate the nervous system all of which protect your energy reserves:
Turmeric (with Black Pepper) – A potent anti-inflammatory combo that supports joints, brain function, and cellular repair
Ginger – Stimulates digestion and circulation while helping the body clear out inflammatory waste
Milk Thistle – Strengthens liver detox capacity and protects cells from toxin-induced fatigue
Dandelion Root – Encourages bile flow and gentle liver cleansing, aiding in hormone balance and digestion
Chlorella – A green algae that binds to heavy metals and supports deep cellular detoxification
Gotu Kola – Enhances mental clarity and helps calm a wired, overstimulated nervous system
Lemon Balm – Soothes emotional agitation and promotes parasympathetic recovery
Skullcap – Calms nervous system overdrive and supports restful sleep and emotional resilience
Cinnamon – Balances blood sugar to prevent energy crashes and supports vascular health
Garlic – Acts as a natural antimicrobial and circulatory booster, helping the immune system stay efficient
EMOTIONAL BOUNDARIES
Not all exhaustion is physical. Emotional labor —people-pleasing, overcommitting, ignoring your own needs can drain your reserves faster than any workout
In a study of health professionals, emotional labor was found to significantly increase emotional exhaustion, which in turn negatively impacted physical and mental health. [18]
Learn to say no. Learn to pause. Create space for emotional clarity and self-respect
MENTALOVERLOAD
Information is not the same as insight.
When you constantly consume without integrating, your mental energy gets fragmented. Research indicates that excessive information intake can lead to increased stress and anxiety levels [19]
Build in moments of stillness. Write instead of scroll. Take time to just “be.”
Protect your bandwidth the way you’d protect your finances.
ENVIRONMENTAL STRESSORS
Your surroundings influence your nervous system. Studies have shown that exposure to natural environments can reduce physiological stress markers, while urban noise pollution is linked to increased stress and cardiovascular issues. [20, 21]
Clean, minimalist spaces calm the mind. Nature restores coherence.
Soundscapes, scents, even the color of your walls can affect how your body produces and stores energy.
To protect your energy:
Audit your digital life (notifications, social media, email)
Surround yourself In nature (enjoy the beach, a park, a forrest)
Engage your energy body (breath work, yoga, Tai chi)
Take breaks from stimulation (silent walks, tech-free time)
Create sacred space—physical and emotional
You cannot expand what you do not first protect.
Grow Your Energy 05
Energy isn’t static it can expand But expansion doesn’t happen through comfort alone.
Improving energetic efficiency can be increased by working at the extremes. It can be done by intentionally incorporating short bouts of stimulation along with plenty of time spent in energy restoration.
This is how we build capacity physically, mentally, and metabolically.
Unfortunately, most of us don't spend enough time in energy restoration because there often exists a chronic sympathetic nervous system activation, which tends to drain energy reserves.
This can be caused by excessive mental and emotional stimulation, physical misalignments or injuries, and stored emotional trauma.
Thankfully, there are strategies that can help
INCORPORATE STRENGTHTRAINING 2–3TIMESPERWEEK
Resistance training builds lean muscle mass, which raises your baseline metabolic rate and increases daily energy expenditure. It also triggers the release of growth hormone and testosterone, which support vitality, cellular repair, longevity, and resilience.
TRYHIGH-INTENSITY INTERVALTRAINING (HIIT)
Short bursts of exertion (like 15-30 seconds of all-out sprinting or cycling) followed by recovery periods of 1-2 minutes will trigger your cells to create more mitochondria and switch between fuel sources more efficiently Just 5-7 rounds per session can dramatically increase your energy output, fat burning, and recovery capacity.
USECOLDEXPOSURETOBUILD ENERGETICRESILIENCE
Cold exposure is a form of good stress the kind that challenges your system just enough to build strength and resilience. Known as hormesis, this shortterm stress response helps your body adapt and become more efficient, unlike chronic stress, which depletes your energy over time.
Cold therapy activates brown fat, which burns calories to generate heat and increase metabolic output. It also boosts mitochondrial activity, improving your cells’ ability to produce energy (ATP).
One of the fastest effects is a surge of norepinephrine, a hormone that sharpens focus, boosts mood, and increases alertness. [22]
Regular cold exposure also conditions your nervous system to better handle stress. Over time, it can improve stress tolerance, reduce overreaction, and help preserve energy in high-pressure situations.
Ways to try cold therapy include:
Cold showers – Start & end your shower with 30+ seconds of cold water
Ice baths – 2–5 minutes in 40–59°F water a few times per week
Cryotherapy – Brief, professional cold chamber sessions (2–3 minutes)
Outdoor exposure – Walks or dips in cold weather (safely and gradually)
Contrast showers – Alternate between hot and cold water for circulation and adaptation
SUPPLEMENTWITH CREATINE
A favorite among bodybuilders, athletes, and seniors, creatine helps your body quickly regenerate energy during physical exertion, stress, or mental focus. About 95% of your body’s creatine is stored in muscle tissue—making it a powerful tool for strength and cellular energy you can feel throughout your whole body. Creatine has also been demonstrated to counteract the effects of poor sleep and enhance cognitive function.
STRETCHYOUR COMFORTZONE REGULARLY
Growth isn’t just physical. Challenge your mind with new skills. Practice focused stillness. Explore spiritual or emotional discomfort with curiosity. These practices grow your capacity to hold more energy, without leaking it through fear, avoidance, or overstimulation Try learning a new Instrument, a new sport, or a new language. These activities can reinvigorate your spirit and even grow new neurons!
FlowYour Energy 06
Energy needs to move
Stagnation in the body, mind, or environment can block the very energy you're working so hard to build.
Tension, trauma, poor posture, and even emotional suppression can interfere with circulation, lymphatic flow, and the subtle energetic pathways recognized in ancient healing systems.
Research shows that practices which restore physical alignment and energetic coherence can improve mitochondrial output, lower inflammation, and enhance resilience.
Flow 06
QIGONG&SUBTLEENERGYPRACTICES
Qigong is an ancient practice designed to move and cultivate Qi also known as life force energy.
By opening pathways in the body, Qigong improves the flow of energy and helps bring balance to all systems, including the nervous system.
It teaches the practitioner to gather and harness energy both internally and from the surrounding environment.
These gentle movements and focused awareness can restore systemic coherence.
Clinical studies show Qigong improves heart rate variability and lowers fatigue markers. [23]
PEMFTHERAPY
Pulsed Electromagnetic Field (PEMF) therapy stimulates energy at the cellular level using magnetic fields that pass through the body This activates electromagnetic induction, which increases the charge potential of your cells and restores membrane voltage.
PEMF helps boost mitochondrial respiration and ATP output, while also accelerating tissue repair. [24] Benefits include improved circulation, stem cell activation, nitric oxide production, and enhanced healing—making your cells more efficient and your body more energized. Visit drpawluk.com to explore PEMF devices and learn more
Journal Promptsfor Integration
Use these prompts to go inward. Your answers will shape the new patterns you create.
What have you been taught to believe about energy and growing older?
Have your thoughts changed? Why or why not?
Where in your day do you feel the most depleted?
What thoughts, people, or patterns tend to drain you?
Journal Promptsfor Integration
Which of the six energy pathways feels strongest for you right now? Which feels weakest? Why?
What’s one boundary you could set this week that would help protect your energy?
What would your day look like if energy flowed easily and consistently?
What will you do differently starting today to bolster and sustain your energy?
About JasonPrall
Jason is a former mechanical engineer turned educator, health practitioner, author & filmmaker
Due to 20 years of his own health challenges, he finally discovered the reality behind his symptoms Over the past 12 years, Jason transitioned from working in the integrative disease care model to a model of lifestyle medicine and health optimization to better deliver solutions for those suffering from complex health issues that their doctors were unable to resolve.
These lessons are highlighted in the documentary film series, The Human Longevity Project, which uncovers the complex mechanisms of chronic disease & aging & the true nature of longevity in our modern world.
He is the owner of Cereset in Encinitas, CA a Brain Balancing Center that helps those struggling with traumatic brain injuries, PTSD, anxiety, fatigue, and brain fog.
Jason Is also the author of the critically acclaimed book, “Beyond Longevity: A Proven Plan for Healing Faster, Feeling Better & Thriving at Any Age ”
You can reach Jason at Info@AwakenedCollective.com
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[17] https://www.medicalnewstoday.com/articles/what-is-a-fasting-mimicking-dietand-how-does-it-benefit-cardiovascular-health
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