{"id":933,"date":"2026-03-17T10:19:16","date_gmt":"2026-03-17T09:19:16","guid":{"rendered":"https:\/\/bertanutricio.com\/la-energia-estable-como-conseguirla-y-por-que-lo-cambiaria-todo\/"},"modified":"2026-05-13T23:44:37","modified_gmt":"2026-05-13T21:44:37","slug":"la-energia-estable-como-conseguirla-y-por-que-lo-cambiaria-todo","status":"publish","type":"post","link":"https:\/\/bertanutricio.com\/es\/la-energia-estable-como-conseguirla-y-por-que-lo-cambiaria-todo\/","title":{"rendered":"La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo"},"content":{"rendered":"<div  class='flex_column av-8zuwhh-ab8c61d0e53bd65cb0a42f98bdce1842 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8t06jh-263205c8fc86f9d3c431804774623495\">\n#top .av-special-heading.av-8t06jh-263205c8fc86f9d3c431804774623495{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-8t06jh-263205c8fc86f9d3c431804774623495 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-8t06jh-263205c8fc86f9d3c431804774623495 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-8t06jh-263205c8fc86f9d3c431804774623495 av-special-heading-h1 blockquote modern-quote  avia-builder-el-1  avia-builder-el-no-sibling '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-8o0zx9-029592d8fdb6f62ad4a1e414d04a5166 av_one_half  avia-builder-el-2  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-8iqmj1-7517dbdf55d6e945a0391052e2e8a48c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Una de las frases que m\u00e1s escucho en consulta es: \u201cMe falta energ\u00eda.\u201d<\/p>\n<p> Y no es un cansancio puntual despu\u00e9s de una semana complicada.<\/p>\n<p> Es un cansancio que acompa\u00f1a al d\u00eda a d\u00eda:<\/p>\n<p> levantarse ya con poca fuerza, necesitar dulce despu\u00e9s de comer, tener subidas y bajadas de humor o esa sensaci\u00f3n extra\u00f1a entre fatiga y nervios.<\/p>\n<p> La realidad es \u00e9sta:<\/p>\n<p> cuando el cuerpo tiene una energ\u00eda estable, todo funciona mejor.<\/p>\n<p> Y cuando no la tiene, todo resulta m\u00e1s dif\u00edcil.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-8dh6b9-05ccb827fe6d99be0d1b562339122f45 av_one_half  avia-builder-el-4  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-864x71-befe7b8242edf4e19c3cdbb1318d05cd\">\n.avia-image-container.av-864x71-befe7b8242edf4e19c3cdbb1318d05cd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-864x71-befe7b8242edf4e19c3cdbb1318d05cd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-864x71-befe7b8242edf4e19c3cdbb1318d05cd av-styling- av-img-linked avia-align-left  avia-builder-el-5  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><a href=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1.png\" data-srcset=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1.png 962w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-300x159.png 300w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-768x407.png 768w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-710x375.png 710w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-705x374.png 705w\" data-sizes=\"(max-width: 962px) 100vw, 962px\" class='avia_image '  aria-label='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-935 avia-img-lazy-loading-not-935 avia_image ' src=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1.png\" alt='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo' title='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo'  height=\"510\" width=\"962\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1.png 962w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-300x159.png 300w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-768x407.png 768w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-710x375.png 710w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-2-1-705x374.png 705w\" sizes=\"(max-width: 962px) 100vw, 962px\" \/><\/a><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-80c5rh-b37f0534774bc1b87195ad82a666a1c8 av_one_full  avia-builder-el-6  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7whwwt-1232a5109910da402fab705be864f7d2\">\n#top .av-special-heading.av-7whwwt-1232a5109910da402fab705be864f7d2{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-7whwwt-1232a5109910da402fab705be864f7d2 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-7whwwt-1232a5109910da402fab705be864f7d2 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-7whwwt-1232a5109910da402fab705be864f7d2 av-special-heading-h2 blockquote modern-quote  avia-builder-el-7  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >\u00bfQu\u00e9 significa realmente tener una energ\u00eda estable?<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-7o87bh-a6ba7e15293eac888ca75f6c5919f551 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>No hablemos de estar acelerada ni de ser hiperproductiva.<\/p>\n<p>Tener energ\u00eda no significa ir r\u00e1pido.<\/p>\n<p>Energ\u00eda estable significa:<\/p>\n<ul>\n<li>no tener subidas y bajadas bruscas a lo largo del d\u00eda<\/li>\n<li>sentirte clara mentalmente<\/li>\n<li>Sentir un apetito regulado<\/li>\n<li>no depender del az\u00facar o del caf\u00e9 \u201cpara aguantar\u201d<\/li>\n<li>llegar al anochecer cansada de una manera saludable, no exhausta<\/li>\n<li>poder concentrarte, y decidir realizar las actividades diarias<\/li>\n<\/ul>\n<p>Desde la mirada de la PNI (psiconeuroinmunolog\u00eda), esto significa que el sistema nervioso, el metabolismo y las hormonas est\u00e1n funcionando en coherencia.<\/p>\n<p>Cuando esa coherencia se pierde, la energ\u00eda se vuelve inestable.<\/p>\n<p>\u00bfPor qu\u00e9 tanta gente pierde energ\u00eda sin darse cuenta?<\/p>\n<p>La p\u00e9rdida de energ\u00eda raramente tiene una sola causa.<\/p>\n<p>Normalmente es la suma de peque\u00f1os estreses fisiol\u00f3gicos que se van acumulando con el tiempo.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-7ltrfp-ce9dcb42c78042f33030bc3198f676a6 av_one_full  avia-builder-el-9  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7ci43p-e088a9a706229b681761a24311a0b380\">\n#top .av-special-heading.av-7ci43p-e088a9a706229b681761a24311a0b380{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-7ci43p-e088a9a706229b681761a24311a0b380 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-7ci43p-e088a9a706229b681761a24311a0b380 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-7ci43p-e088a9a706229b681761a24311a0b380 av-special-heading-h2 blockquote modern-quote  avia-builder-el-10  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Glucosa inestable<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-7690ph-a07836228536ac7dead30fcc99815b12 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Es una de las causas m\u00e1s frecuentes.<\/p>\n<p>Desayunos dulces, comidas poco completas, muchas horas sin comer o picar constantemente generan picos y bajadas de glucosa.<\/p>\n<p>El resultado puede ser:<\/p>\n<ul>\n<li>irritabilidad<\/li>\n<li>cansancio repentino<\/li>\n<li>niebla mental<\/li>\n<li>ansiedad por comer.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-70duut-a023f99e3bb32535e2219639d62c7897 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6udf6t-f41262dfa9ee7789088d58ae35372e42\">\n#top .av-special-heading.av-6udf6t-f41262dfa9ee7789088d58ae35372e42{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-6udf6t-f41262dfa9ee7789088d58ae35372e42 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-6udf6t-f41262dfa9ee7789088d58ae35372e42 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-6udf6t-f41262dfa9ee7789088d58ae35372e42 av-special-heading-h2 blockquote modern-quote  avia-builder-el-13  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Estr\u00e9s sostenido<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-6ogmp1-5a53ad7c1cd80432e5454ef8b55692ac '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Cuando el cuerpo est\u00e1 demasiado activado, se deriva gran parte de la energ\u00eda hacia la respuesta de supervivencia.<\/p>\n<p>Esto deja menos recursos para funciones como:<\/p>\n<ul>\n<li>la reparaci\u00f3n<\/li>\n<li>la digesti\u00f3n<\/li>\n<li>la regulaci\u00f3n hormonal.<\/li>\n<\/ul>\n<p>El estr\u00e9s es una de las causas m\u00e1s silenciosas e infravaloradas de fatiga.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-nmcgl-7f850a4e1d6a69b6822a69c8c2374397 av_one_full  avia-builder-el-15  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6eexv1-df155b294459b9acaa724ba1a455ea6e\">\n#top .av-special-heading.av-6eexv1-df155b294459b9acaa724ba1a455ea6e{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-6eexv1-df155b294459b9acaa724ba1a455ea6e .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-6eexv1-df155b294459b9acaa724ba1a455ea6e .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-6eexv1-df155b294459b9acaa724ba1a455ea6e av-special-heading-h2 blockquote modern-quote  avia-builder-el-16  avia-builder-el-no-sibling '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Inflamaci\u00f3n de bajo grado  <\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-672aut-517a31fd35e54b6013c3b5236cf47f9f av_one_half  avia-builder-el-17  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-61y6rp-ae17ccd973c8f35aef6b2d520a67581d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Es una inflamaci\u00f3n silenciosa y persistente que puede consumir mucha energ\u00eda metab\u00f3lica.<\/p>\n<p>Puede tener origen en:<\/p>\n<ul>\n<li>alteraciones digestivas y del microbioma intestinal<\/li>\n<li>estr\u00e9s cr\u00f3nico<\/li>\n<li>mala calidad del sue\u00f1o<\/li>\n<li>desequilibrios alimenticios.<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n<div  class='flex_column av-5wpvg5-bb05eee12afde04dba06d1862df05e16 av_one_half  avia-builder-el-19  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5n7o05-233314796c3a3729a82fcdf330761424\">\n.avia-image-container.av-5n7o05-233314796c3a3729a82fcdf330761424 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-5n7o05-233314796c3a3729a82fcdf330761424 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-5n7o05-233314796c3a3729a82fcdf330761424 av-styling- av-img-linked avia-align-center  avia-builder-el-20  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><a href=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-1030x725.png\" data-srcset=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-1030x725.png 1030w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-300x211.png 300w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-768x541.png 768w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-705x496.png 705w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3.png 1136w\" data-sizes=\"(max-width: 1030px) 100vw, 1030px\" class='avia_image '  aria-label='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-936 avia-img-lazy-loading-not-936 avia_image ' src=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3.png\" alt='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo' title='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo'  height=\"800\" width=\"1136\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3.png 1136w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-300x211.png 300w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-1030x725.png 1030w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-768x541.png 768w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2imagen-3-705x496.png 705w\" sizes=\"(max-width: 1136px) 100vw, 1136px\" \/><\/a><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-5lafpx-a61681f9b5c7d97fc879d92dad7ed8fc av_one_full  avia-builder-el-21  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5dmke5-2dff4a2df7d0943a290b71c695c82099\">\n#top .av-special-heading.av-5dmke5-2dff4a2df7d0943a290b71c695c82099{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-5dmke5-2dff4a2df7d0943a290b71c695c82099 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-5dmke5-2dff4a2df7d0943a290b71c695c82099 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-5dmke5-2dff4a2df7d0943a290b71c695c82099 av-special-heading-h2 blockquote modern-quote  avia-builder-el-22  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Descanso insuficiente<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-5596ut-f8ea580b8d2b889fc9161eac53ccf8ff '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>No se trata s\u00f3lo de dormir horas.<\/p>\n<p>Se trata de dormir profundamente con todas las fases del sue\u00f1o<\/p>\n<p>La falta de sue\u00f1o reparador es uno de los factores que m\u00e1s aceleran el desgaste f\u00edsico y mental.<\/p>\n<p>Por la tarde-noche es importante reducir la intensidad de la luz ambiental (blancas) y priorizar luz tenue o de tonos c\u00e1lidos (rojizos). Este tipo de luz tiene menor impacto sobre la secreci\u00f3n de melatonina, facilitando que el cuerpo entre progresivamente en el estado fisiol\u00f3gico que favorece el sue\u00f1o. <\/p>\n<p>Recuerde cenar lo antes posible (ideal sobre las 19h) y evite cualquier pantalla antes de acostarse.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-54dgvp-c9684d5f6963806e7960fc2d82de8036 av_one_full  avia-builder-el-24  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4w2me5-3b8816dcff62fb360b3366dd6afdf51c\">\n#top .av-special-heading.av-4w2me5-3b8816dcff62fb360b3366dd6afdf51c{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-4w2me5-3b8816dcff62fb360b3366dd6afdf51c .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-4w2me5-3b8816dcff62fb360b3366dd6afdf51c .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-4w2me5-3b8816dcff62fb360b3366dd6afdf51c av-special-heading-h2 blockquote modern-quote  avia-builder-el-25  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Comidas poco estructuradas o pobres en prote\u00edna<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-4scomt-44b38aa4b45a1216c433a10777e1dc53 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Cuando las comidas no aportan los nutrientes que necesita el cuerpo, la glucosa se desregula y la energ\u00eda se vuelve inestable.<\/p>\n<p> La prote\u00edna y las grasas de calidad ayudan a mantener saciedad, estabilidad metab\u00f3lica y claridad mental.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-4kqsal-72626e195406f95f12fb695af33bd66a av_one_full  avia-builder-el-27  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-fk4xh-faeecbddafd9541449ecb0f43e8dda39\">\n#top .av-special-heading.av-fk4xh-faeecbddafd9541449ecb0f43e8dda39{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-fk4xh-faeecbddafd9541449ecb0f43e8dda39 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-fk4xh-faeecbddafd9541449ecb0f43e8dda39 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-fk4xh-faeecbddafd9541449ecb0f43e8dda39 av-special-heading-h2 blockquote modern-quote  avia-builder-el-28  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Bajas reservas de minerales<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-45r3a5-317d2c21735dfe85354db3f7b54093bf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Hierro, zinc, magnesio, sodio o potasio son esenciales para el metabolismo energ\u00e9tico.<\/p>\n<p> Muchas mujeres tienen d\u00e9ficits sutiles que, con el tiempo, se manifiestan como fatiga persistente<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-8w6t9-9dc92aaf8190f720bcf7b5630cfa70d1 av_one_full  avia-builder-el-30  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3xqlh9-7d96e8646a10f6c80c48db163fca9e67\">\n#top .av-special-heading.av-3xqlh9-7d96e8646a10f6c80c48db163fca9e67{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-3xqlh9-7d96e8646a10f6c80c48db163fca9e67 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-3xqlh9-7d96e8646a10f6c80c48db163fca9e67 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-3xqlh9-7d96e8646a10f6c80c48db163fca9e67 av-special-heading-h2 blockquote modern-quote  avia-builder-el-31  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >C\u00f3mo conseguir una energ\u00eda estable (desde la vida real)<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-3p6d11-6117bc2fe598460bebd4931b79b42a78 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Algunos peque\u00f1os ajustes pueden tener un enorme impacto.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-3zi8dh-b7f34e96055dec6ea3d76f3530b1d7ab av_one_half  avia-builder-el-33  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3lijnp-8b619b3fc3669fa7581c2b59246ef28d\">\n#top .av-special-heading.av-3lijnp-8b619b3fc3669fa7581c2b59246ef28d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-3lijnp-8b619b3fc3669fa7581c2b59246ef28d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-3lijnp-8b619b3fc3669fa7581c2b59246ef28d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-3lijnp-8b619b3fc3669fa7581c2b59246ef28d av-special-heading-h3 blockquote modern-quote  avia-builder-el-34  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >1. Evitar grandes subidas de glucosa por la ma\u00f1ana<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-3c1yut-4b27abf062fc185e7a12241298265246 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Empezar el d\u00eda con un desayuno proteico y nutritivo \u2013o retrasar la primera comida si realmente no tienes hambre\u2013 puede ayudar a estabilizar la energ\u00eda.<\/p>\n<p>Algunas ideas:<\/p>\n<ul>\n<li>huevos con verdura<\/li>\n<li>yogur natural con frutos secos<\/li>\n<li>batido con prote\u00edna, fruta y grasa saludable.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-366yel-10d3cfd375366a62656ea94c668eb955 av_one_half  avia-builder-el-36  el_after_av_one_half  el_before_av_one_half  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-33e8mt-3fbf082f528fb56287691b75b782ba03\">\n.avia-image-container.av-33e8mt-3fbf082f528fb56287691b75b782ba03 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-33e8mt-3fbf082f528fb56287691b75b782ba03 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-33e8mt-3fbf082f528fb56287691b75b782ba03 av-styling- avia-align-left  avia-builder-el-37  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-937 avia-img-lazy-loading-not-937 avia_image ' src=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-4-495x400.jpg\" alt='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo' title='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-4-495x400.jpg 495w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-4-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-2u8qr1-6841f9cca2668b46283207e07c09b45a av_one_half  avia-builder-el-38  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2powlp-c1b660afee32c00a22185900c5934033\">\n#top .av-special-heading.av-2powlp-c1b660afee32c00a22185900c5934033{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-2powlp-c1b660afee32c00a22185900c5934033 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-2powlp-c1b660afee32c00a22185900c5934033 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-2powlp-c1b660afee32c00a22185900c5934033 av-special-heading-h3 blockquote modern-quote  avia-builder-el-39  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >2. A\u00f1adir prote\u00edna y grasa saludable a las comidas<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-2jnlat-d1819475d640e41138df0364274afe40 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Estos nutrientes ayudan a:<\/p>\n<ul>\n<li>mantener la saciedad<\/li>\n<li>regular la glucosa<\/li>\n<li>estabilizar la energ\u00eda f\u00edsica y mental.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1l2fol-b2e71f923bea749710ac3ee09c6d7037\">\n#top .av-special-heading.av-1l2fol-b2e71f923bea749710ac3ee09c6d7037{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-1l2fol-b2e71f923bea749710ac3ee09c6d7037 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-1l2fol-b2e71f923bea749710ac3ee09c6d7037 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-1l2fol-b2e71f923bea749710ac3ee09c6d7037 av-special-heading-h3 blockquote modern-quote  avia-builder-el-41  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >3. Cuando hay ya mucha hambre, \u00a1tener comida saludable preparada en la nevera!<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-1cwo2d-a5a79bcfe3e7e230649392b855948326 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Esto facilita el picoteo y tener que comer lo primero que&#8230;<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-16eakd-23f7a3d3e642ea3eb84918a08e1cf2a9\">\n#top .av-special-heading.av-16eakd-23f7a3d3e642ea3eb84918a08e1cf2a9{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-16eakd-23f7a3d3e642ea3eb84918a08e1cf2a9 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-16eakd-23f7a3d3e642ea3eb84918a08e1cf2a9 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-16eakd-23f7a3d3e642ea3eb84918a08e1cf2a9 av-special-heading-h3 blockquote modern-quote  avia-builder-el-43  el_after_av_textblock  avia-builder-el-last '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >4. Introducir movimiento diario, entrenar fuerte cuando toca y descansar cuando sea necesario  <\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/p><\/div><div  class='flex_column av-1lg6a5-ca34b4374c688254b279411084bf49a8 av_one_half  avia-builder-el-44  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1ggspx-15ae241f2b557cf512181e7849619b44\">\n.avia-image-container.av-1ggspx-15ae241f2b557cf512181e7849619b44 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1ggspx-15ae241f2b557cf512181e7849619b44 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1ggspx-15ae241f2b557cf512181e7849619b44 av-styling- avia-align-left  avia-builder-el-45  el_before_av_hr  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-938 avia-img-lazy-loading-not-938 avia_image ' src=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-5-495x400.jpg\" alt='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo' title='La energ\u00eda estable: c\u00f3mo conseguirla y por qu\u00e9 lo cambiar\u00eda todo'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-5-495x400.jpg 495w, https:\/\/bertanutricio.com\/wp-content\/uploads\/2026\/03\/Blog2Imagen-5-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mmui0x8r-a9c0fa91636441e19973263aee62a237\">\n#top .hr.hr-invisible.av-mmui0x8r-a9c0fa91636441e19973263aee62a237{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-mmui0x8r-a9c0fa91636441e19973263aee62a237 hr-invisible  avia-builder-el-46  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><\/p>\n<div  class='flex_column av-1r54d9-36091fa56d07e95486d82a8f3592e62d av_one_full  avia-builder-el-47  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-12o8y5-10874cf37c7707e7f5d96fe144aae1bc\">\n#top .av-special-heading.av-12o8y5-10874cf37c7707e7f5d96fe144aae1bc{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-12o8y5-10874cf37c7707e7f5d96fe144aae1bc .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-12o8y5-10874cf37c7707e7f5d96fe144aae1bc .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-12o8y5-10874cf37c7707e7f5d96fe144aae1bc av-special-heading-h3 blockquote modern-quote  avia-builder-el-48  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >5. Priorizar el sue\u00f1o como si fuera una terapia<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-whpdh-1e11d8e0a8adc6732aaa83cc23da40fb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dormir adecuadamente regula:<\/p>\n<ul>\n<li>hormonas<\/li>\n<li>sistema inmunitario<\/li>\n<li>metabolismo<\/li>\n<li>salud digestiva.<\/li>\n<\/ul>\n<p>Es probablemente una de las intervenciones con mayor impacto sobre la energ\u00eda.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-r7w1h-51d9100327ee105793ebef1e8b326745\">\n#top .av-special-heading.av-r7w1h-51d9100327ee105793ebef1e8b326745{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-r7w1h-51d9100327ee105793ebef1e8b326745 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-r7w1h-51d9100327ee105793ebef1e8b326745 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-r7w1h-51d9100327ee105793ebef1e8b326745 av-special-heading-h3 blockquote modern-quote  avia-builder-el-50  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >6. Comida con calma<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-kql4d-c37b0a6fd6ddc994e60be5756e307ed1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Comida r\u00e1pida activa el sistema de estr\u00e9s.<\/p>\n<p> Esto puede alterar la digesti\u00f3n, la saciedad e incluso la absorci\u00f3n de nutrientes.<\/p>\n<p> En ocasiones, 10 minutos de calma pueden ser m\u00e1s terap\u00e9uticos que cambiar alimentos.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-eadjx-b9762fa8587ef2f666684166de413db2\">\n#top .av-special-heading.av-eadjx-b9762fa8587ef2f666684166de413db2{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-eadjx-b9762fa8587ef2f666684166de413db2 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-eadjx-b9762fa8587ef2f666684166de413db2 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-eadjx-b9762fa8587ef2f666684166de413db2 av-special-heading-h3 blockquote modern-quote  avia-builder-el-52  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >7. Revisar minerales y micronutrientes<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-9786t-1f99976405cc9a1d9bd1e19c49480056 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Las anal\u00edticas pueden ayudar a detectar si el cuerpo necesita soporte nutricional.<\/p>\n<p>Es especialmente frecuente en personas que acumulan meses o a\u00f1os de cansancio.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-k1251-994b3d99e24e4eab22723244d47dceaf av_one_full  avia-builder-el-54  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1mqrx-23ad7b2766bed19245646e98a9431450\">\n#top .av-special-heading.av-1mqrx-23ad7b2766bed19245646e98a9431450{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-1mqrx-23ad7b2766bed19245646e98a9431450 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-1mqrx-23ad7b2766bed19245646e98a9431450 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-1mqrx-23ad7b2766bed19245646e98a9431450 av-special-heading-h2 blockquote modern-quote  avia-builder-el-55  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >\u00bfPor qu\u00e9 la energ\u00eda estable cambiar\u00eda todo?<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-ayrzx-c6f09acb935ecad1a067d2651ecaf1b6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Cuando la energ\u00eda se mantiene estable a lo largo del d\u00eda:<\/p>\n<ul>\n<li>tienes m\u00e1s claridad mental<\/li>\n<li>mejora el estado de \u00e1nimo<\/li>\n<li>disminuye el hambre emocional<\/li>\n<li>el cuerpo entra en m\u00e1s calma<\/li>\n<li>duermes mejor<\/li>\n<li>las hormonas se regulan<\/li>\n<li>baja la inflamaci\u00f3n<\/li>\n<li>la digesti\u00f3n funciona mejor<\/li>\n<li>te sientes m\u00e1s t\u00fa.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - 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