100mg Stops Fatigue and Erases Hunger (and 7 other strategies)

DeLauer walks through the specific roles of B1, B2, and B3 in the electron transport chain and ATP synthesis—energy-producing processes that often lag during a calorie deficit. He argues that standard dietary intake may not suffice when calories are cut because the body’s demand for these cofactors remains high while intake drops. A B complex helps cover the gap, supporting mitochondrial function directly. The only caution is B6, which can overstimulate some people, but he still values it as a cofactor for amino acid utilization. He concludes that a simple B complex is a low-risk, high-reward addition to a diet plan.

DeLauer explains that when insulin is low (as in a calorie deficit or fasting), the kidneys excrete more water and electrolytes via natriuresis, making mineral replenishment critical. Sodium and potassium drive every nerve impulse, so inadequate intake leads to sluggishness and brain fog. Magnesium and calcium are not only required for muscle function but also for mitochondrial ATP generation. He singles out calcium with a study where 500 mg at breakfast reduced lunch intake by ~120 calories, likely through suppressing intracellular calcium-driven hunger signals. He emphasizes that electrolytes do not just prevent cramps; they directly provide energy and control appetite, often more effectively than caffeine. He personally uses an electrolyte product (Element) to achieve this, considering it a game-changer for energy during fasting or hot afternoons.

DeLauer explains that chronic calorie restriction raises cortisol and disrupts its natural rhythm, causing unpredictable appetite surges and low energy. Rhodiola and ginseng, according to a study in Pharmaceuticals, accelerate adaptation to stress and restore cortisol homeostasis. He adds that these herbs also engage stress-resilience pathways like heat shock proteins and the FOXO/JNK signaling, similar to the hormetic effects of sauna use. This means they help cells become more efficient at clearing damaged components and handling metabolic stress, thereby reducing the energy drain from an excessive stress response. Ashwagandha, while not the primary focus, also contributes to cortisol modulation. The net effect is better energy during a deficit because the body isn’t wasting resources on a hyperactive stress axis.

Citing a study in Exercise, Nutrition, and Biochemistry, DeLauer says cold showers activate the sympathetic nervous system and help appetite suppression while delivering a sense of energy. He personally believes cold showers are even harder—and therefore more effective—than cold plunges because the pelting water makes the experience more taxing, which reinforces the endorphin response. The core idea is that the sharp adrenaline spike and subsequent soothing endorphins override low-energy signals and blunt hunger temporarily. He presents it as an accessible, no-supplement strategy that works immediately, telling skeptics not to knock it until they try it.

DeLauer cites a study in the proceedings of the journal Nutrition where 500 mg of calcium with breakfast led subjects to eat approximately 120 fewer calories at lunch. He explains that low total calcium intake raises intracellular calcium, which in turn triggers hunger. Beyond appetite, calcium also supports lipolysis (fat mobilization), adding a metabolic advantage during restriction. The mechanism ties into broader electrolyte dynamics: lower insulin during a deficit causes increased urinary loss of minerals, so replenishing calcium becomes especially important.

He references a study in the Journal of Psychiatric Research that concluded tyrosine did not increase neurotransmitter function. However, reading the full text revealed that it did significantly help when a neurotransmitter was depleted. DeLauer argues that caloric deficit naturally lowers dopamine because the body reallocates resources away from motivation-driven behaviors and because precursor availability drops. Thus, under dieting conditions, tyrosine can become a necessary building block to restore dopamine and improve drive. The dose he recommends is 2 grams (2,000 mg), which is higher than typical casual dosing.

During a caloric restriction without fasting, lower overall blood flow to the brain occurs because food-induced vasodilation is missing. However, in a fasting state, the brain appears to increase energy supply as a survival adaptation, leading to mental clarity. He notes that this creates opposite patterns: fasting brings energy and post-meal sluggishness, while constant slight undereating causes persistent fatigue.