Lillian Wilson

Eat for Energy by Ari Whitten

Comprehensive guide addressing chronic fatigue, burnout, and brain fog, offering an action plan to restore energy levels.

Eat for Energy
“In these informative pages, you’ll learn why, how, what, and when to eat. Eating is simple – when done right. And Ari makes that happen for you.” 
– Dr. Ben Lynch, best-selling author of Dirty Genes

Fatigue is a pervasive issue that affects a significant portion of the workforce, impacting productivity, focus, and decision-making abilities. According to the National Safety Council’s report on Fatigue in the Workplace, a staggering 76% of workers admit to feeling tired while on the job, leading to a decrease in productivity, trouble focusing, and impaired decision-making. This alarming prevalence of fatigue highlights the need for effective solutions to address this issue and restore energy levels in individuals striving to perform at their best.

In light of the widespread impact of fatigue, there comes a beacon of hope in the form of a comprehensive guidebook, aimed at tackling this prevalent problem. This review delves into the book, ‘Eat for Energy,’ authored by Ari Whitten, which promises to shed light on the science-based approach to boost energy levels and combat fatigue.

About the authors

Ari Whitten is a prominent figure in the field of health and wellness, known for his comprehensive program called The Energy Blueprint.

Ari Whitten (r)

With over two million individuals benefiting from his lifestyle and supplement system, Ari has helped people achieve optimal health, improved performance, and increased energy levels. With more than 25 years of experience in human health science, Ari holds a Master of Science in Human Nutrition and Functional Medicine, a Bachelor of Science in Kinesiology, and certifications as a Corrective Exercise Specialist and Performance Enhancement Specialist from the National Academy of Sports Medicine.

Alex Leaf, M.S., is a nutritionist, researcher, writer, and educator, holding a position at the human nutrition and functional medicine department of the University of Western States.

Alex Leaf (r)

Additionally, he is associated with The Energy Blueprint as a content creator and research writer.

What is the book about?

In ‘Eat for Energy,’ Ari Whitten, drawing on his extensive experience with numerous clients over the course of a decade, presents a science-based and comprehensive approach to improve energy levels and combat fatigue. The core focus is on addressing the underlying cause of fatigue, which is poor mitochondrial function. The book is structured into two parts, each offering valuable insights and actionable strategies.

Part I examines the critical factors influencing mitochondrial health, such as circadian rhythm dysregulation, sleep issues, body composition, gut and microbiome health, blood sugar imbalances, nutritional deficiencies, and disruptions in neurotransmitter and hormone levels. The author highlights the interconnectedness of these stressors and their impact on overall energy levels.

In Part II, the book provides specific recommendations for incorporating certain foods, supplements, and compounds into the foundational nutritional strategies outlined in Part I, with the goal of optimising mitochondrial function and further enhancing energy levels. The approach emphasises nutrition principles, strategies, and tactics that are universally applicable, rather than promoting a specific diet.

Table of contents

  • Introduction: The Hidden Epidemic
  • PART I Restore Your Energy
  • Chapter 1 Meet Your Mitochondria, Your Energy Generators and Regulators
  • Chapter 2 Rewiring Your Energy Clock
  • Chapter 3 Burn Fat, Build Muscle, Boost Energy
  • Chapter 4 Rebuilding the Gut Barrier to Keep Fatigue at Bay
  • Chapter 5 Controlling Blood Sugar Swings to Stabilize Energy
  • Chapter 6 Boosting Your Brain for Energy Performance
  • PART II Supercharge Your Mitochondria
  • Chapter 7 Energy Superfoods
  • Chapter 8 Energy Super Supplements
  • Conclusion: All-Day Energy Starts . .. Now
  • Appendix
  • Endnotes
  • Index
  • Acknowledgments
  • About the Authors
  • Continue Your Journey with Hay House

Key takeaways from ‘Eat for Energy’

1Food is a super fuel, propelling you away from fatigue and energising your body

One of the book’s biggest key messages is that nutrition plays a crucial role in combating fatigue, and optimising mitochondrial health can have far-reaching effects on overall well-being. The author highlights that conventional medical practices often overlook nutrition as a tool to address fatigue and energy issues.

By viewing food as ‘super’ fuel, readers are introduced to a variety of superfoods that can boost mitochondrial function and energy levels. The chapter on superfoods provides practical strategies for incorporating these nutrient-rich foods into the diet. Whether targeting specific stressors or seeking broader overall improvements, readers can choose from a range of superfoods grouped into fruits, microalgae, garnishes, nuts and seeds, and fibrous vegetables. Each superfood is backed by evidence of its unique health benefits, from reducing oxidative stress and inflammation to enhancing metabolic health and cognitive function.

By adopting a diet rich in these superfoods, readers can empower their bodies to combat fatigue, improve mitochondrial function, and promote long-term health and vitality. This book serves as a valuable guide for anyone seeking to harness the power of nutrition to optimise energy levels and overall wellness.

2Energy levels can be suppressed by excess fat mass

The author emphasises that carrying too much fat and having low muscle mass can be harmful to our health and energy. He cites a study that proves that “…when it comes to energy levels, research has found that obesity is associated with a 40 percent greater chance of being fatigued and 7 to 12 percent less vitality than being at a normal weight.” For optimal energy levels, the balance between lean mass (muscle tissue, bones, and water) and fat mass in our bodies plays a crucial role.

The book encourages readers not to be hard on themselves, considering that our modern world makes it challenging to maintain optimal body composition. Instead, it empowers readers with practical nutritional strategies to work towards a healthier body and higher energy levels.

3Blood sugar swings lead to fatigue

The book also delves into the critical connection between blood sugar levels and overall energy. The human body relies on glucose for energy, and the right balance of blood sugar is essential for proper functioning. Poor glycemic control, affecting 42% of adults in the US, can lead to serious health conditions, including type 2 diabetes. Hyperglycemia and hypoglycemia, both resulting from blood sugar swings, not only cause fatigue but also damage mitochondria, the energy powerhouses of cells.

Understanding the blood sugar-mitochondria link is crucial in tackling energy-related issues. The book emphasises the importance of stabilising blood sugar levels through practical strategies, potentially preventing or managing prediabetes and diabetes. By adopting a comprehensive approach to address blood sugar swings, readers can unlock the secrets to stable energy and overall well-being.

Overall rating & strengths and weaknesses, according to readers’ reviews

The book has gotten 4.09 ⭐️ on GoodReads.


  • Offers comprehensive and accessible information.

  • Backs recommendations with solid scientific studies and evidence.

  • Presents step-by-step and achievable action plans for improving health and energy.


  • The information presented, while good, may not offer anything new to those familiar with the field.

  • Includes pandering platitudes that may diminish the book’s credibility and usefulness.

Best quotes from ‘Eat for Energy’

“In the National Safety Council’s Fatigue in the Workplace report,2 76 percent of workers say they feel tired at work, 53 percent feel less productive, 44 percent have trouble focusing, and 27 percent have trouble making decisions because of fatigue.”
“At the most basic, biological level, fatigue is fundamentally an imbalance between energy supply and energy demand. You have chronically low energy levels when your cells do not get the energy supply they need, or the demands on them are too high – or both. This creates an energy deficit, which results in the symptom of fatigue.”
“Other research has found that 30 to 60 mg of a concentrated maqui berry extract each day increased tear production by roughly 50 percent,43 with follow-up research demonstrating similar effects after just a month, along with reduced eye fatigue.”

Final takeaway

‘Eat for Energy’ by Ari Whitten provides a valuable and science-based approach to combat fatigue and optimise energy levels through nutrition and lifestyle changes. The book offers comprehensive information on mitochondrial health, blood sugar regulation, and overall wellness, providing actionable strategies and step-by-step recommendations.

Readers seeking to enhance their energy levels, combat fatigue, and improve overall health will find valuable insights in this comprehensive guide.

Where to buy

You may purchase ‘Eat for Energy’ on Amazon at the best price. It is available in paperback, hardcover and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

Yes, the book offers actionable strategies and step-by-step recommendations to optimise energy levels and overall health.

Yes, the authors present a wealth of scientific studies and research to support the recommendations, ensuring that the information is grounded in solid evidence.

Yes, the book includes a dedicated chapter on energy superfoods and supplements, offering a diverse range of options to optimise mitochondrial function and boost energy levels.

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