Are you constantly fighting fatigue, feeling like your energy drains by midday? It's one of the most common battles in any comeback journey. This episode provides the recipe for rebuilding your stamina from the ground up. Discover why carbohydrates, when used strategically, are your body's high-performance fuel for all-day energy. We'll break down a simple, personalized plan for fueling before, during, and after activity—whether that's a workout, a busy day of errands, or just trying to keep up with your kids. Plus, learn the critical difference between hydration and just drinking water, and how electrolytes can be the secret weapon against muscle cramps, crashes, and brain fog.

Jeukendrup, A. E. (2014). "A step towards personalized sports nutrition: carbohydrate intake during exercise." - A key scientific paper for those who want to understand the deep science of fueling for different durations and intensities of exercise.

American College of Sports Medicine (ACSM): "Ten Sports Nutrition Facts" - A great, accessible summary of foundational sports nutrition principles, including the role of carbohydrates, from a leading authority.

Better Health Channel: "Exercise - the low-down on water and drinks" - A practical guide that clearly explains when water is enough and when sports drinks or electrolytes are necessary.

Rush University Medical Center: "Essential Electrolytes" - An easy-to-understand article explaining what the primary electrolytes are and the crucial roles they play in the body.

SilverSneakers: "How to Stay Hydrated Before, During, and After a Workout" - This article provides practical, age-specific hydration tips, which is highly relevant for our audience.

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