Jake Biggs was featured in Building Reliable Energy: Jake Biggs on Stress, Nutrition, and Performance, Citadel Health Store, July 2026.
Citadel Health Store feature gave me the opportunity to discuss a question I hear constantly in clinic: Why do so many capable, health-conscious people still feel exhausted?
We spoke about stress, nutrition, performance and what it actually takes to build energy that lasts. Not the temporary lift you get from another coffee, a new supplement or pushing yourself harder, but the kind of steady energy that comes from supporting the body properly.
What the Jake Biggs Citadel Health Store feature explored
Low energy is rarely caused by one isolated problem. It is often the result of several smaller pressures stacking up over time, including poor sleep, under-eating, nutrient deficiencies, digestive issues, intense training and a nervous system that never gets a chance to switch off.
This is why chasing one symptom can be frustrating. You might improve your diet but continue sleeping five hours a night. You might start taking supplements but still skip meals, overtrain or rely on caffeine to carry you through the afternoon.
“The goal is not to force more energy out of an exhausted body. It is to give the body what it needs to produce energy reliably.”
Jake Biggs, Nutrition Longevity
Persistent fatigue can be a sign that your current workload, food intake, recovery or nutrient status is not keeping pace with what your body is being asked to do.
Stress changes what your body needs
Stress is not only emotional. Hard training, inadequate sleep, illness, restrictive dieting, long workdays and constant mental stimulation all add to the body’s overall load.
When that load stays high for long enough, people often notice the same pattern. They wake up tired, lean more heavily on caffeine, struggle to focus, crave quick energy and feel wired at night when they finally want to sleep.
Good nutrition cannot remove every source of stress, but it can make the body more resilient. Regular meals, sufficient protein, enough carbohydrates for your activity level and correcting genuine nutrient deficiencies can make an enormous difference.
Four foundations for more reliable energy
Building better energy does not need to begin with a complicated protocol. It begins with understanding what is draining you, what may be missing and which changes will have the greatest impact.
Eat enough
Fuel
Consistently under-eating makes it difficult for the body to support training, concentration, recovery and hormone health.
Protect sleep
Recover
Sleep is when the body performs much of its physical repair, nervous system regulation and memory consolidation.
Check deficiencies
Assess
Low iron, vitamin B12 and other nutritional issues can contribute to fatigue and should be properly investigated.
Match your output
Perform
Your food and recovery need to reflect the demands of your work, training, health and daily life.
The complete Citadel Health Store Expert Series interview explores the relationship between stress, nutrition and performance, along with my approach to creating energy that is steadier and more sustainable.
The Jake Biggs Citadel Health Store feature is a helpful reminder that lasting energy is not created by forcing yourself to work harder. It comes from understanding your body, supporting its needs and building foundations that can handle the demands of daily life.
This article is general information, not personal medical or nutritional advice. Individual needs vary. For guidance tailored to you, book a consultation.
Book a consultation with Jake for a practical nutrition plan shaped around your symptoms, goals and daily life.