Why you're always tired — Transcript

Full transcript

1. 0:00- One of the most common problems I hear about nowadays.
2. 0:03And I'm sure everyone else does
3. 0:05is this feeling of being chronically tired
4. 0:08Because sometimes it feels like
5. 0:09no matter how much sleep you get
6. 0:11you just can't seem to perk up,
7. 0:13feel energetic for most of the day, every single day,
8. 0:17so that you can tackle your day and your life with energy.
9. 0:20You know, this lack of energy throughout the day,
10. 0:22this chronic tiredness is something
11. 0:24that you would expect to happen to you
12. 0:26if you were like 60 years old, 70, 80 years old
13. 0:30but it's happening to 20 and 30 year olds, 15 year olds
14. 0:33young people who are supposed
15. 0:35to have this youthful exuberance to them,
16. 0:37but they find themselves operating in life
17. 0:39with a sluggishness and dread.
18. 0:42Believe me, I've been there.
19. 0:43I've been there so many times in my life.
20. 0:45So many times in fact,
21. 0:47that it really caused me to dive deep and figure out
22. 0:50what are the things that are actually going to contribute
23. 0:53to me having more energy
24. 0:54and how do I make those things happen every single day.
25. 0:57And through all my research and self experimentation
26. 1:00I've found out that the most important things
27. 1:03are kind of the things that you hear all the time.
28. 1:05Sleep, exercise, and diet.
29. 1:07You might be tempted now to click away from this video
30. 1:09because you already know this
31. 1:11but that's exactly where I ran into problems.
32. 1:14I was treating sleep, exercise and diet like a checklist.
33. 1:17It's like, yeah, I get a reasonable amount of sleep.
34. 1:20I exercise.
35. 1:21I'm an athletic guy.
36. 1:22Yeah, I eat food.
37. 1:23So those things can't be the reason
38. 1:25why I'm feeling sluggish.
39. 1:26So I started looking for these like quick tips
40. 1:29and maybe I was iron deficient
41. 1:31or maybe I had a gluten sensitivity
42. 1:33or maybe I needed to decalcify my pineal gland.
43. 1:37I skipped over the fundamentals in search
44. 1:39for some miracle pill that would make me less tired
45. 1:41throughout the day.
46. 1:42It wasn't until I revisited the basics
47. 1:44and try to absolutely nail them
48. 1:47that I realized that was the problem the whole time.
49. 1:49Especially sleep.
50. 1:51So in this video
51. 1:52I wanna go over some things that I've implemented
52. 1:54in my life that really has given me a lot more energy
53. 1:57throughout the day on a consistent basis.
54. 1:59And yeah, hopefully they work for you as well.
55. 2:02- [Narrator] Are you always tired?
56. 2:04Do you move around the house?
57. 2:05Dreaming big dreams
58. 2:07but like the energy to make them come true?
59. 2:09Well, maybe it's because you suck.
60. 2:12(bright upbeat music)
61. 2:13What the fuck?
62. 2:14- Okay, so thing number one, I stopped misusing caffeine.
63. 2:17Now caffeine is one of those weird ones.
64. 2:20People think they know a lot about how caffeine works.
65. 2:23You know, you've probably heard
66. 2:24that caffeine lasts between five and seven hours.
67. 2:27So, you know, don't drink too much caffeine
68. 2:29in the afternoon, or you might not be able to fall asleep.
69. 2:31But the weird thing about caffeine is
70. 2:33that it lasts a lot longer than five to seven hours.
71. 2:36The half-life of caffeine is five to seven hours.
72. 2:39And half-life means that after five to seven hours
73. 2:42half the caffeine is still in your system.
74. 2:44And then it takes another five to seven hours after that
75. 2:47for half of that amount of caffeine to leave your system.
76. 2:50So if you have a cup of coffee at like 4:00 PM,
77. 2:53which is, you know kind of late,
78. 2:54but it's probably not gonna ruin your sleep
79. 2:56or something like that.
80. 2:58Think again, if you have coffee at 4:00 PM
81. 3:00by 11:00 PM, there's a good chance
82. 3:02that 50% of that caffeine is still in your system.
83. 3:05That means by like 5:00 AM.
84. 3:07There's a good chance
85. 3:08that a quarter of the original 4:00 PM cup of coffee
86. 3:11is still in your system.
87. 3:13You know, deep into the night
88. 3:14is when you're supposed to be having some of your deepest,
89. 3:16most restorative sleep of your life.
90. 3:18This is the kind of sleep that helps you form memories
91. 3:21process the information you were bombarded with
92. 3:24throughout the day, form connections
93. 3:26form new ideas, so that you can be more creative.
94. 3:29The kind of sleep that's supposed to be healing
95. 3:31your muscle tissues, purging your body
96. 3:33of adenosine so that you don't feel tired in the morning.
97. 3:35There's a lot of important things that are going on
98. 3:38while you're sleeping and your body being filled
99. 3:40with this caffeine is seriously inhibiting those processes.
100. 3:44So the simple tweak that I did
101. 3:46that helped me not misuse caffeine
102. 3:48is to just not drink caffeine past lunchtime.
103. 3:52I have the one that I wake up with in the morning.
104. 3:54And since I'm a little bit of a caffeine fiend,
105. 3:56I have another one about two hours after that
106. 3:58to really get my morning productivity
107. 4:00the kind of meth head high that I'm looking for.
108. 4:03I'll still get the caffeine crash late after lunch.
109. 4:06I expect that, it's the kind of game you play.
110. 4:09If you're a caffeine addict like me,
111. 4:11but at least when I want to put my head on the pillow
112. 4:13after a hard day's work
113. 4:15I'm actually able to get the sleep that my body needs.
114. 4:17So do not drink caffeine past 12:00 PM.
115. 4:21Just don't do it.
116. 4:22The other thing that I started implementing
117. 4:24was I gave myself a lot more sleep opportunity.
118. 4:27Everyone's heard that you need eight hours of sleep a night,
119. 4:29but the truth is in order to sleep for that long,
120. 4:32you probably need to be in bed for longer.
121. 4:34I take about half an hour to 45 minutes
122. 4:37to fall asleep every single night.
123. 4:39So I need to be in bed half an hour or 45 minutes earlier
124. 4:42than I'm planning on falling asleep.
125. 4:44And that makes sure
126. 4:45that I actually get the sleep
127. 4:46that I need every single night.
128. 4:47Because the benefits of a good night's sleep
129. 4:49is something that's cumulative.
130. 4:51You know, if you give yourself that much opportunity
131. 4:53every single night, your amount of sleep baseline
132. 4:55will go up over a long period of time.
133. 4:57And you'll kind of work off your sleep debt.
134. 4:59You'll work off your sleep deprivation
135. 5:01that you've been chronically plagued with.
136. 5:03All you need to do is give yourself
137. 5:05more opportunity to sleep.
138. 5:07The other thing that I did was I fixed my circadian rhythm.
139. 5:10For those of you who don't know
140. 5:11your circadian rhythm has sort of like this internal clock
141. 5:14that tells your brain whether it's daytime or nighttime.
142. 5:17When you should be given energy,
143. 5:19and when you should slow down and get ready for bed.
144. 5:21And a lot of your circadian rhythm is dictated by sunlight.
145. 5:25How bright it is around you, how dark it is around you.
146. 5:28Which is why you've heard
147. 5:29that you shouldn't go on social media or on smartphones,
148. 5:32or look at screens right before bed,
149. 5:34which is very, very true.
150. 5:36When you're looking at all this blue light,
151. 5:38your brain thinks that it's daytime.
152. 5:40So it's not giving you the melatonin that you need
153. 5:43that your brain needs to know
154. 5:44that it's like time to slow down and go to bed now.
155. 5:47So one thing that's really helped me
156. 5:48is to not look at screens right before I go to bed.
157. 5:52And especially not in bed.
158. 5:53That way my brain can actually
159. 5:55start producing adequate melatonin.
160. 5:57You know, I can start slowing down psychologically.
161. 6:00And by the time my head hits the pillow
162. 6:01during my little sleep opportunity window,
163. 6:04I'm out like a light.
164. 6:06The other thing I did to fix my circadian rhythms
165. 6:08was I pinned a black blanket over my windows
166. 6:12because I'm a barbarian with no sense of interior design.
167. 6:15But what that did was
168. 6:16when it's the earlier hours of the morning
169. 6:19when I'm still sleeping, like 5:00 AM, 6:00 AM, 7:00 AM.
170. 6:22I still want it to be dark
171. 6:24so I can still be deep in sleep.
172. 6:26Getting as much high quality sleep as I can.
173. 6:28Rather than having all this sun blasting in the window
174. 6:31interrupting my hard earned slumber.
175. 6:33So make your room darker so that for the time you're asleep
176. 6:36your brain thinks it's nighttime
177. 6:38and that you should be sleeping.
178. 6:39And the last thing that I implemented to improve my sleep
179. 6:41seems like a little quick fix.
180. 6:43I don't know if this applies to you.
181. 6:44But I was reading this book called Breath by James Nester.
182. 6:48And he talked about the benefits of nasal breathing
183. 6:50as opposed to mouth breathing.
184. 6:52And I noticed that when I put my head on my pillow
185. 6:54every night, my nose gets really congested.
186. 6:57And I end up opting in the middle of the night
187. 6:59to mouth breathing.
188. 7:00And in the book he talks about how nasal breathing
189. 7:03is a lot better for you.
190. 7:04So anyways, if you can't breathe out of your nose at night
191. 7:07fix that, I fixed it by using Breathe Right strips.
192. 7:10This video is not sponsored by Breathe Right,
193. 7:12but that's just what I did.
194. 7:14And they work for me.
195. 7:15I'll put a Amazon,
196. 7:16actually, I'm not going to put an Amazon,
197. 7:17like just type in Breathe Right strips.
198. 7:19Okay, so let's talk about exercise.
199. 7:21There is a fascinating link between your psychology
200. 7:24and your physiology.
201. 7:26It seems like what's good for the body
202. 7:28is also good for the mind.
203. 7:29It's the reason why power posing somehow, you know
204. 7:32like you're like standing up
205. 7:34and putting your hands on your hips or whatever,
206. 7:36that kind of stuff increases testosterone.
207. 7:38It's bizarre to think of it,
208. 7:40but literally just power posing, feeling powerful
209. 7:43lowers your cortisol, which is your stress hormone
210. 7:46and increases your testosterone
211. 7:48making you feel more confident and powerful.
212. 7:51And you hear so many accounts of people
213. 7:52who fix their posture
214. 7:54which allowed them to go about the day with more confidence.
215. 7:57It's like a chicken or the egg thing.
216. 7:59They fixed their physiology
217. 8:01which translated into benefits for their psychology.
218. 8:03The only reason why I'm saying this
219. 8:05is because one of the most effective ways
220. 8:07that you can have more energy throughout the day
221. 8:09is to move your body.
222. 8:11- [Narrator] See how the hips act as a pivot.
223. 8:13- You would think That if everyone had the same baseline
224. 8:16energy to work with,
225. 8:17that if you expend that energy by being active
226. 8:19you'll have less energy throughout the day.
227. 8:21But the exact opposite is true.
228. 8:23People who regularly expend their energy
229. 8:25having a higher baseline of energy to expend.
230. 8:29- [Trainer] He's tight with the buttocks
231. 8:31and slowly put the buttocks way back.
232. 8:33- It's almost like there's a golden rule
233. 8:34baked into the universe that says,
234. 8:36"That which costeth energy, giveth energy."
235. 8:39I should probably make a t-shirt with that.
236. 8:40- [Narrator] It wasn't long before Ernie began
237. 8:42to feel the benefits of his regular exercise.
238. 8:45- So you might be thinking, Joey, you're an active guy.
239. 8:47You go to the gym, you play hockey.
240. 8:48So that probably wasn't that big of a problem for you.
241. 8:51Well, it turns out it was.
242. 8:52I play hockey once or twice a in the evenings.
243. 8:56And then I go to the gym for like half an hour to 45 minutes
244. 8:59to do some heavy lifting
245. 9:00three to four times a week.
246. 9:02But I spend the rest of that time by and large
247. 9:04sitting on my butt, editing videos,
248. 9:07writing content, whatever.
249. 9:09This sedentary lifestyle was draining my energy.
250. 9:12So I made a simple tweak.
251. 9:13Not only do I make sure I get out and take a walk
252. 9:16every single day, I do something to get out of the house,
253. 9:19get moving, but I also bought a standing desk.
254. 9:22So I spend a large portion of my time
255. 9:25when I'm being productive, standing up on my desk
256. 9:27rather than sitting down.
257. 9:29And this has that power posing effect.
258. 9:31The fact that I'm standing up my body kind of learns
259. 9:34that I'm more active and I'm somebody who stands up.
260. 9:37So it's like here have more energy.
261. 9:39So use this weird phenomenon to your advantage.
262. 9:42Make sure that every single day you're getting up,
263. 9:45out of your chair you're going for a walk.
264. 9:47You know, a minute, every hour,
265. 9:49three to five minutes every hour.
266. 9:51If you're wanna be ambitious, get up from your chair,
267. 9:54go for a walk, go do something.
268. 9:55The energy benefits will come in droves.
269. 9:58- [Singer] ♪ Take good care of yourself ♪
270. 10:01♪ It's so easy ♪
271. 10:02- And now just briefly
272. 10:04I'm actually not gonna talk about diet
273. 10:06because I feel like I don't want to add to the noise.
274. 10:08One thing I've learned is that
275. 10:09it's really genetically dependent.
276. 10:12If your ancestors were from a certain part of the universe
277. 10:17Maybe a Paleo diet works better for you.
278. 10:19Maybe you have a gluten sensitivity.
279. 10:21By and large though, avoid packaged food, avoid sugar,
280. 10:25drink enough water.
281. 10:26You know, all these things.
282. 10:27There's a million diets
283. 10:28that you can look up on the internet.
284. 10:29If you're putting a reasonable amount of effort
285. 10:32into what you're putting into your body,
286. 10:33and you're not taking care of your sleep or exercise,
287. 10:36you'll probably still be sluggish.
288. 10:38It's the combination of these three things,
289. 10:40especially sleep, especially exercise
290. 10:43with like a reasonable effort put into your diet.
291. 10:47You'll have energy to work with.
292. 10:48You know, you'll finally be somebody who is perky
293. 10:51who has energy, who can, who can tackle their daily tasks
294. 10:54and actually get things done without constantly feeling
295. 10:57like somebody is just dragging you down,
296. 11:00holding onto your shirt
297. 11:01and just like covering your eyes all the time.
298. 11:03I don't think that was a terrible analogy.
299. 11:05I just want to give a big thank you to Audible
300. 11:06for sponsoring this video.
301. 11:08And I actually only made this video
302. 11:09because I started reading the book
303. 11:11Why We Sleep by Matthew Walker on Audible.
304. 11:15It was just like a really fascinating book.
305. 11:17Talking about the benefits of sleep,
306. 11:18the complex mechanics that go on under the surface.
307. 11:22You know, it talked about the mechanics of dreams
308. 11:24which is some Christopher Nolan's stuff.
309. 11:26And I'd highly recommend the Audible version specifically
310. 11:29because the guy who's narrating it
311. 11:30has just such a golden voice and you can listen to it
312. 11:33as you're drifting off into slumber.
313. 11:35And for those of you who don't know,
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