Struggling With Constant Fatigue? How To Inject More Energy Into Your Day
Last week I had 5 calls with people on X. 2 of them were much younger than 25, and the other three had passed their 35th birthday.
When I asked why they booked a call with me, a couple of guys mentioned feeling a decline in energy lately.
They went on to explain that…
They were feeling drained and exhausted, even though they were quite young.
Quite the opposite of the Duracell bunny. Who remembers the commercial?
The Bunny kept going and going and going.
The reality is that…
Work responsibilities, family commitments, and personal pursuits all require a certain amount of energy.
Reaching early evening, many times we are beaten.
Finito.
I can't put a Duracell in your body, but developing certain habits can help sustain your energy levels.
Now, let's take a peek at what a typical day for you might look like
AND
How you can inject more energy into your day.
6 -7 AM
6 am: the alarm goes off.
You don`t want to open your eyes and the first thought that comes to your mind is the endless to-do list.
A feeling of discomfort overcomes you.
“I wish it was the weekend already... But alas, it's only Tuesday.”
Why not hit the snooze button to catch 8 more minutes of sleep?
The latest research shows that there is nothing wrong with that.
Previous studies have indicated that certain habits can disrupt sleep patterns, leading to a sluggish start to your day.
The beauty in science is that the truth lasts until newer studies show the opposite of what was believed to be true.
Long story short, snoozing isn`t bad for you.
It will not cause more sleepiness than getting up upon the first alarm.
What's a better way to kick off the day than with a coffee?
Sure, coffee gives you that instant energy boost, but grabbing it as your first drink in the morning has its downsides.
Such as
Dehydration
Upset stomach
Elevated cortisol levels
What would be a better way?
Drink water, get out of the house to catch some natural light, and have a short walk.
15 minutes will do the job.
Why is the combination of movement and daylight effective in energy throughout the day?
Think of it as starting your body`s own clock.
How?
“Getting a daily dose of bright light in the morning helps to kickstart our body’s sleep-wake cycle and keep our circadian rhythm in balance.” 1
This means that your body registers it is morning and provides you with energy.
Pairing it with a short walk cranks up your alertness by boosting your heart rate, body temp, and metabolism.
Now would be a good time to have coffee.
10 AM
Your stomach is rumbling, it screams food.
By mid-morning, many people find themselves reaching for sugary snacks or another cup of coffee to combat fatigue.
The result?
You get this burst of energy, feel super productive, and then...boom, you're out, like a Duracell bunny that's hit the deck.
How to use energy more sustainably?
Instead, opt for nutrient-dense snacks that provide sustained energy, such as a handful of almonds paired with a piece of fruit or crisp carrot sticks with hummus. These foods provide a combination of complex carbohydrates, healthy fats, and protein to fuel your body without the subsequent energy slump.
Complex carbs release energy on a more stable and consistent basis, keeping you energized for longer periods of time. Healthy fats help slow down the absorption of carbohydrates, preventing blood sugar spikes and crashes. Protein helps to keep you feeling full and satisfied.
By choosing healthier options like these, not only will you avoid the dreaded mid-morning slump, but you'll also be providing your body with essential nutrients to keep it functioning at its best throughout the day.
12:30 PM
When the lunch hour rolls around, it's tempting to opt for convenience foods or heavy, carb-laden meals that leave you feeling sluggish.
These choices will suck too much energy out of your system and hinder productivity in the afternoon.
Let me give you a little personal story that supports this.
23 years back, I spent 9 months doing community service.
A friend of mine and I had to have a short nap after lunch.
We could barely keep our eyes open.
One reason for it was the activity itself: being an assistant to the janitor.
Yep, it was exhausting and my boss would laugh about our lack of resilience.
Come on, from sitting in school for hours to becoming an assistant to the janitor is a huge step.
These young kids, can`t keep up with the pace.
The other big reason was the food: Huge portions, heavy in simple carbs, too much fat.
Of course, we were dead tired by midday.
I often hear people say: Well, this is what they offer in my canteen or convenience store.
Ok, but who forces you to eat that type of food?
You are not dependent on what is served near or at your workplace if you scout for alternatives.
Or…bring your own food.
Sure, meal prep takes a bit of time, but it's totally worth it for your health and productivity.
In total, you save time and stress to make healthy food decisions every day.
Some simple lunch options include salads with lean protein sources like chicken or fish, whole grain wraps filled with veggies and hummus, or homemade soups packed with vegetables and beans.
Avoiding heavy meals during lunchtime will also prevent post-lunch fatigue and allow you to stay focused and energized throughout the afternoon.
2 PM
Depending on the meal you had you may feel super tired.
Even with a suboptimal meal, there is one way to instantly have more energy.
Can you guess what that is?
Your body position: Make it a habit of yours to work from a standing position after lunch.
It makes a huge difference.
While the type of food you had during lunch is even more important, getting up from your office chair will provide you with even more energy.
Prolonged sitting is a huge health risk factor in itself. The scope of this article is limited to the adverse effects it has on your energy levels.
After lunch, your body is digesting the food you had, causing the blood to be redirected to your digestive system instead of your brain. This can lead to the infamous post-lunch slump, where you feel tired and unproductive.
Standing up and working, you are increasing blood flow and oxygen to your brain, keeping it alert and energized. Plus, standing helps improve posture and prevent back pain associated with prolonged sitting.
Ever since I have been making this a post-lunch habit, I feel much more alert.
Don`t be afraid of a loss in concentration or productivity.
Yes, there is a learning curve. Give it a few days and you will not feel a difference in performance about sitting vs. standing.
If standing is not an option for you, try taking a short walk after lunch. This will also help increase blood flow and get your body moving.
3 PM
The mid-afternoon slump is a common energy drain for many individuals, leading to mindless snacking or another round of caffeine.
Cookies, cake, pretzels….all that processed food.
Don`t eat it, at least not often.
Remember: 80 clean, 20% fun.
Also…
Eating every 2 to 3 hours can have detrimental effects on your body weight.
Every meal is followed by a spike in blood sugar which causes the secretion of insulin from your pancreas.
Trying to lose weight?
The aim is to get your blood sugar levels under control
That means if weight maintenance or weight loss is your goal, frequent eating prevents your body from using fat deposits as an energy source.
Depending on what you eat, it will also make you more tired.
The bottom line: Don´t eat every 2 to 3 hours.
Instead?
If your time allows, go outside for a short break.
If not, do some stretching or a few squats to get that blood running.
Not in the mood for movement?
Deep breathing exercises can help you deal with stress better.
6 PM
You worked hard, you deserve a break.
During that time of the day, your couch activates the magnetism function.
It's pretty much impossible to resist its comfort and the promise of coziness.
My goal is not to talk you out of your well-deserved couch time.
But
How about you wait 30-60 minutes longer before you stretch out all fours?
Tough in the beginning, quite easy when it becomes a habit.
You have plenty of options, such as
stress relief via meditation, pilates, breathing exercises
going out with your partner, or doing some cardio or strength training
Studies have shown that people who exercise in the evening
fall asleep faster
have a better deep sleep
do not wake up as much as non-exercisers
You sat all day, your body deserves to be moved and your mind deserves to profit via more energy and a better mood.
Don`t deprive yourself of self-care.
Your mind will tell you it`s better to lie down on the couch, but hey, our mind is wrong quite often.
Additionally, be mindful of your evening meal choices, opting for light, easily digestible foods that won't weigh you down or disrupt your sleep. Consider options like grilled fish with steamed vegetables, a colorful stir-fry with tofu, or a hearty salad topped with beans and avocado.
10:30 PM
Sleep has received more and more attention in recent years, and for good reason.
You may follow every piece of advice I give you during the day.
If your sleep sucks, it won`t be enough to get you through the day with enough energy.
Sufficient sleep in good quality is a prerequisite for our well-being and our performance in all aspects of life…otherwise you walk around like a sleep zombie.
Sure enough, there will be phases in our lives when sleep is less than optimal.
Having a baby, stressful periods of life…it is normal to suffer from bad sleep for some time.
If you are tired in the evening, you should be able to fall asleep without trouble and wake up full of energy.
The problem with that is…
It is not enough to be tired, you need to be in a relaxed state of mind.
The restless mind takes problems to bed, keeping you awake.
What adds to that?
Routines, bad routines.
Many of us sabotage our chances of a restful night with what we do in the hours before they hit the sheets.
They eat a huge meal late in the evening, watch movies, and scroll their phones before going to bed.
The result?
A mind that loses its ability to shut off.
How to do it better?
The opposite of what keeps you from getting a good night`s sleep.
Read a book, take a warm bath, talk with your partner….any time you spend time free from a screen gives your brain the signal that it is time to wind down.
Close all mental tabs have the right temperature in the bedroom.
That Duracell bunny, it could be you.
A system of reliable and sustainable healthy habits will increase your chances of
more energy like coffee or energy drinks alone ever could.
Whenever you are ready, I can help you
Lose 15-60 lbs of fat
Skyrocket your energy
Add 5-10 lbs of muscle
Hit the button for a free call with me.