Wie ich über 40 Kilo abgenommen habe: how to get more energy out of my food???

Interpretation

Your body may be running on stress hormones (cortisol) in the morning to compensate for low glucose. Since your carb intake is ultra-slow (fibrous veg), you're not replenishing liver glycogen well overnight.
If your body is already low on quick glucose and you eat only protein + fiber in the morning, you may prolong the energy crash rather than resolve it.
Even with stable blood sugar, this can lead to weakness and fatigue.

Psyllium and glucomannan are bulking agents, not motility enhancers — if your colon is sluggish, all this added volume can create pressure without movement.
Add to that high-protein fermentation (especially if some of it reaches the colon) and you've got a fermentation gas bomb with no easy exit route.
Chronic laxative use often loses effectiveness and can suppress normal peristalsis over time.

If you feel physically weak rather than mentally spaced out, that points to cellular energy production — not just brain fuel.
You may not be getting enough usable glucose into the muscles.
And if constipation is impairing nutrient absorption, you might be missing key cofactors like magnesium, potassium, or carnitine.

Keep protein, but add a slow-release carb — just 15–20g net carbs:
- 30g oats (dry weight), soaked overnight
- OR ½ sweet potato, mashed with cinnamon
- OR 1 slice rye bread with egg or lean ham
This helps replenish overnight glycogen and reduce stress hormone dominance.
You may find energy stabilizes earlier in the day and reactive hypoglycemia actually lessens because your body isn’t running on fumes.

Consider cutting glucomannan in half (or out entirely for a few days) to reduce gel-like stagnation.
Replace some fiber bulk with motility-supporting choices:
- 1–2 tsp chia seeds soaked overnight (gentler and lubricating)
- Magnesium citrate or bisglycinate (not oxide!) — helps bowels and muscle energy
- Kiwi fruit or soaked prunes (2–3 max): natural pro-motility foods
You may want to cycle off psyllium for a week to assess bloating impact.

Try acetyl-L-carnitine (ALCAR) 500 mg with breakfast or lunch. It helps shuttle fatty acids into mitochondria, supports mental clarity, and may lift physical energy.
Alternatively (or later), consider ubiquinol (active form of CoQ10) if fatigue is persistent.

If you're aiming to become more active (walk longer or add light exercise), try:

½ banana + tsp almond butter
OR 1 oatcake + 1 sardine + slice of tomato
OR 2 dates + tsp peanut butter
~100 kcal total. Small but powerful — it gives you available glucose just in time for activity.