There are 3 main ways to replenish our vital life energy: food, breathing, and participating in the natural elements of nature. If you want to amplify your vibes, expand your endurance, and improve your intuitive sensitivity, food really helps. Fatigue, headaches, insomnia, colds, allergies, and migraines are all various results of lacking nutrient absorption for our bodies. I’m going to list 9 things that boost vitality and lead to nutrient absorption. A deficit of any nutrient will lead to less energy and malnutrition can  manifest itself as bodily undernourishment or even obesity.

1. Superfood Fiber

We need unprocessed fiber. Processed foods often don’t have enough beneficial fiber for our digestion, they are insufficient in fiber because the husk is removed during processing. Processed foods coat the gut flora inside the intestines and block nutrient uptake. Processed fiber is sometimes being put into processed foods but it isn’t exactly superfood fiber and works lousy compared to unprocessed fiber. It really matters that we skip processed food on some days to give our digestive system a break from overloaded work, and eat lots of natural unprocessed fiber. Flax and chia seeds are exactly this and can be used on salad and baked into other things like bread, they are superfood fiber, and they help clear the intestines to absorb nutrients. The best kind of bread is 100% whole grain, notice that this is not merely whole wheat. It has the natural grain fibers from the husk and significantly aids in digestion and nutrient absorption. Remember to always increase water intake when consuming more fiber!

2. Water

There are therapy methods for health that purely focus on recommending more water as a solution to greater health. Our bodies are composed of 60% water and we need high volumes to stay hydrated and transport nutrients. Water therapy suggests drinking a litre in morning to help flush the digestive system and improve hydration throughout the body. In some locations the water is not very good quality because of industrial tampering. It is always good to be mindful of the heavy metals, fluoride, and toxins being dumped in at different locations. Sometimes bottled or filtered water is the best option. Reverse osmosis is often the most recommended filtering system, but has all the minerals stripped out. Remember to buy mineral drops to replenish them if using this kind of filtered water.

3. Macronutrients

Proteins, carbohydrates, and lipids are macronutrients. There is alot of information out there on these as our bodies require us to eat the largest amounts of them. Finding a proper balance and eating healthy varieties is beneficial to our health.

4. Micronutrients

Minerals and vitamins are micronutrients. I spend more time focusing on these than macronutrients, especially electrolyte minerals. Consequences of being deficient in these is severe. Many studies have been published to displace the importance of these. They claim that a healthy and balanced diet will supply all that you need and take the focus off of them. These are the same studies that say vitamin supplements are useless. Unfortunately even trying to eat healthy and balanced, food is typically produced with the effort of growers to spend the least amount of money possible through production. One way that this is accomplished is by using less nutrients in the growing process. By growing food using less plant nutrients, food generally becomes less nutritious and has less nutrients available, this practice can even be seen in ‘healthy’ food industries. Personally, I take vitamin and mineral supplements to help with this and I see it directly reflect in my health. I like to go for the gummy vitamins which usually have less nutrients available, but taste better and make me look forward to eating them every day, who doesn’t enjoy fruit flavored gummy bears? Here is a list of essential vitamins and minerals, trying to find each and every one of these would be costly and difficult. I don’t go overboard and could definitely do a better job with taking these. I like to get concentrace mineral drops to add to my water and usually only find myself focusing on minerals when I feel like I need more energy or if I am getting sick. Its because they are not gummies, my vitamins are almost always gummies and those I love to take every day!


Alpha-Linolenic Acid, Amino Acids, Arachidonic Acid, Calcium, Chromium, Copper, DHA (Docosahexaenoic Acid), EPA (Eicosapentaenoic Acid), Folate (Folic Acid), Glucose, Iron, Linoleic Acid, Magnesium, Phosphorus, Potassium, Selenium, Zinc


Vitamin A, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folate), Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K

5. Probiotics

Probiotics are beneficial bacteria that help break food down into useable forms. They assist in digestion,and significantly improve nutrient absorption. Probiotic supplements can be costly but can be very helpful if one is trying to turn around bad health or eat foods that they struggle with digesting. There is also several  probiotic rich foods that are easier to get ahold of and consume. Kombucha tea is a great way to boost probiotics and increase vitality. The mother plant reproduces itself every batch, so it usually is not too hard to obtain, if you can find someone else already doing it. The flavor isn’t particularly my favorite, and I would suggest mixing it with another fruit juice to make it more appealing. Processed foods can be very hard on the gut micro flora and different people have better or worse nutrient absorption depending on their locality and genetics. Serious conditions exist in some cases where people cannot absorb nutrients very well at all. I have studied this phenomenon in depth to seek out a solution to boost nutrient absorption believing it would cure food allergies.

There is one very advanced therapy that is rarely practiced and pretty gross, skip ahead to the next section if you would like to avoid disgusting information. The therapy is aimed at recolonizing the gut and trying to replace the microbiome with better biology. I have not ever met anyone who has used this therapy, it involves finding a healthy donor with good nutrient absorption and using their feces in an enima, haha yuck! I am personally not afraid of enimas so have considered trying to find a more suitable replacement to feces to accomplish the same thing. The problem with trying to use a probiotic supplement is that the biology rapidly dies when exposed to oxygen so not very suggested for ripping open a capsule. Having a 6 month old and access to a breast milk from a healthy partner with a healthy diet, I have considered how breast milk is very influential in aiding a baby’s development of microbiology in their digestive system. Yes, I suppose you could drink it, and there are actually athletes who do because of the extreme benefits, but the stomach’s acids are harsh on microbiology and an enima would theoretically deliver a higher concentration and be more similar to the feces enima therapy which is used as a last resort for people who can’t absorb nutrients. I actually have a member in my family with severe nutrient absorption problems, who is unwilling to experiment. I want to develop out a solution if they ever get to a point of enough desperation. Hence, I have tried using a small amount of  breast milk in an enima, and held it in for over 30 minutes. It was painless but noisy inside, all kinds of bubbly sensations, felt like a wold war was happening inside me with gas weaponry. If you have never taken an enima before, you cannot pass gas during it because it will all come out, so stay close to a bathroom, lol. I actually saw radical beneficial results which seemed to indicate to me that this could lead to an extremely effective therapy.

Disclaimer: I am not a certified medical professional and am not recommending this as medical advise. However, If you are sick enough to study to do this I would love to hear your results. 🙂

6. Detoxing

We ingest toxins. We drink them down daily as though they were water. Toxins are everywhere and in everything. A good detox regimen can go a long way towards helping our immune systems and nutrient absorption. The most effective detox I have come across to date is the coffee enima. Dr. Gerson discovered it and was a phenomenal practitioner who had incredible success in his life. He was able to cure himself of cyanide poisoning a couple times before he was finally poisoned to death. Many of his studies are suppressed and not many people have heard of him. He claimed he could remove withdraw symptoms from addicts in less than three days with detox coffee enimas and micronutrient replenishments from juicing. There are several documentaries out there of people who despite doctor claims, have cured themselves of several ailments from juicing. The coffee enima is the most effective detox out there and can be searched to gain more information if one wishes to practice it. Otherwise, there are a lot of other methods to detox available that are less intrusive including foods, drinks, and formulas you can buy.

7. Antioxidants

Antioxidants combat harmful molecules known as free radicals. Free radical molecules have lost an electron and cause oxidative stress inside the body. Antioxidants give free radicals another electron and neutralize their threat. Vitamins A, C, and E are antioxidants and perform this valuable function for the body. Smoking causes oxidative stress by producing free radicals, as well as digesting food in general, or being exposed to radiation. Free radicals contribute to aging and can lead to disease. Many foods have antioxidant abilities including many fruits and vegetables. Pecans, bananas, strawberries, blueberries, and cacao are some of my favorites.

8. Alkalinity

Harmful bacteria thrive in acidic conditions. By temporarily raising the ph levels in food and drink, we can create a slightly more alkaline environment inside ourselves. Good bacteria can survive in more alkaline environments whereas bad bacteria cannot. Having a better balance of bacteria can help with improving nutrient absorption. The food we eat has acidity or alkalinity properties. Meat, dairy, breads and sugars are all foods high in acidity.  Alot of fruit and vegetables are alkaline. Lemon water and dark greens also help with alkalinity.

9. Anti-inflammatory

Inflammation causes damage to the body. Eating anti-inflammatory foods slows down aging and fights disease. Even low level inflammation negatively impacts the small intestine. Nutrient absorption is harmed and impeded by inflammation. There are several foods that are great at reducing inflamation, a quick search will lead to a bunch of results. Avocado, pineapple, and coconut oil are a few of those good anti-inflammatory foods.


Fiber, water, micro & macro nutrients, probiotics, detoxing, antioxidants, alkalinity, and anti-inflammatory foods are 9 effective ways people can seek to increase their physical stamina and endurance.  Vitality boosts our energetic capabilities, makes us feel better, and remain healthy. Nutrient deficiencies can affect all parts of our bodies, sometimes the nutrients aren’t in the foods we are eating, sometimes it is an issue of absorption.  Food allergies and even auto immune disorders can be caused by the body’s response to not being able to get to nutrients. If I eat cheap processed breads, I get moderate to severe psoriasis on my scalp. When I focus on eating only 100% whole grain breads at home and buying King Arthur’s 100% whole grain flour for recipes, I can almost entirely remove psoriasis from my life. Almost, probably because I still eat non-whole grain bread when I’m out at restaurants, but life is a balance and it keeps my mental health. Nutrition is such an important factor to consider for improving vitality.

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  1. Workin2005

    Excellent read Luke. Love how you broke it down into categories. We truly are what we eat in the most literal sense. Like you, I notice the difference in stamina, mental acuity and overall well being when eating right. Whole grains are a must IMHO. Thanks for the great article.