 Fatigue and a lack of energy are some of the most common issues people face daily and they try all kinds of things to get rid of those. They wake up with a huge cup of Starbucks Frappuccino, they take freezing showers, they swallow energy pills like candies and they even try massaging their ears. Without any success, I'd assume. Now if you really want to boost your energy levels, we have to get back or should I say forward to the basics. But this is precisely where it gets tricky. Let me tell you why. Hi friends, welcome back to the channel. My name is Greg and I'm a certified brain health professional. If biohacking, nitropics and optimizing brain performance interest to them, subscribe below and join our amazing community. Today we are going to talk about how to get rid of a constant lack of energy to finally regain control of how you feel. But first things first, let's talk about why you're constantly tired. By the way, if you stay with me till the end, you will hear about the most simple yet mind-blowing hack to instantly boost your energy levels that most people don't know about. The first reason that can influence your energy level is stress. Yeah, I know you heard about stress and its negative effects on your health and well-being. But what are you doing about it? For years, I've been constantly under stress because of work, responsibilities, trying to control everything in my life, from my schedule, my thoughts, business and private life, all down to every single ingredient in the food I ate so that nothing could surprise me. But how did this make me feel? Tired? Completely drained sometimes. I was living in survival all the time and living in survival is actually living in constant fight or flight mode. I was always prepared to run, fight or hide. Now, the funny thing about stress many people don't realize that it is actually a natural response to changes, demands or stressors in our environment. When there's a danger we have to fight, a deadline we have to meet or an exam we have to take, it's good to mobilize all our resources to overcome the demand or challenge at hand. But as soon as this stressor is no longer there, we have to return to normal. So the problem is not in feeling adrenaline and cortisol rising when there is a challenge ahead of us. The problem occurs when the stress response is prolonged even after the stressor is gone. And because stress affects different chemicals in our brain, we can become addicted to it after time. Now, for someone who is constantly stressed, this can become a comfortable place even though it is actually uncomfortable. So we are always seeking out experiences and behaviors that keep us in this loop even if we understand it is actually making us miserable and exhausted in the long run. Now, many studies show how stress can lead to exhaustion, fatigue and constant inflammation in the brain that produces brain fog and tiredness as a side effect. So what can you do to reduce the impact of stress in your life to gain back the lost energy? Well, stay with me, we'll talk about this a little further on. First, let's go through other reasons you may always be tired. Problems with sleep can be related to the levels of stress you have in your life. So if that is the case, you have to first manage stress to be able to improve your sleep. Anyway, many people also still underrate the duration of sleep they need and are completely ignoring some of the things they have to do in order to improve the quality of their sleep. Okay, you can sleep wherever you want. You can even sleep with your TV on the whole night if you want. But are you waking up energized every single morning? Probably not. Or you most likely wouldn't be here listening to me today. Now, if you're sleeping less than seven hours every night, you're being interrupted during the night or have a less than optimal evening routine that compromises the quality of your sleep. This can most likely be the root cause of your constant fatigue and lack of energy. It is important to point out that it is not only the duration of sleep that matters. Even though seven to eight hours of sleep is the basis for most adults, it is also our daily and evening routine that matters and influences the quality of our sleep. Things like when was your last cup of coffee, the last meal, drink, exposure to any electronic devices, light exposure and also what is the environment you're sleeping in. Is your bedroom the culprit of your poor sleep? Now before jumping to some of the hacks for improving sleep, let us look at some other possible reasons for your lack of energy. By the way, do you want to know how well does your brain perform? Go through our free assessment, link in the description below and get your brain performance score. Another possible reason for your lack of energy can be the consumption of too much caffeine in water form, coffee, supplements, etc. Now one frequent mistake people make with caffeine is they consume it too late in the day. Because of the half-life of caffeine, which is up to nine hours, if consumed too late in the afternoon, it can really mess with sleep, leading to decreased sleep time. It can wake people more often during the night, which results in feeling more tired the day after. And what do people do? Well, they drink even more coffee the day after because they already woke up tired. Now overuse of caffeine like that keeps us in the loop of tiredness, so it is important to control the intake. You may be asking now, well, when is the most optimal time to consume caffeine? Now stay with me for that. You probably also heard about lifestyle impact on our health, well-being and performance. Although it may seem too basic to be true, what we eat and how often we exercise really are crucial things to keep in mind when we fight with a lack of energy. Now research shows that eating processed foods and food with added sugar can lead to high blood sugar and interfere with sleep, consequently leading to fatigue. This is probably no news to you. However, when it comes to fatigue, we often come back down to our bad eating choices and habits, even if at first everything seems to be just fine. The same goes with exercising. The healthy benefits of moving your body are nothing new. Research speaks volumes about it. However, what we often do not realize is that exercising does not only impact our physical health, but also impacts our mind. While a sedentary lifestyle can lead to fatigue and higher levels of stress and anxiety, getting enough exercise every day keeps you energized and alert and may also boost your mood. The last big reason why you're always tired may also be nutrient deficiencies. Let's say you have tried everything, you're getting enough quality sleep, you're exercising, you're meditating and eating well, but you still feel exhausted. Well, you may lack some important nutrients for peak performance. Many vitamin and mineral deficiencies like vitamin D3, B12, iron have been shown to lead to fatigue. Nearly one billion people worldwide are vitamin D3 deficient. Research shows vitamin D3 plays a significant part in keeping us healthy, boosting our immune system and balancing our moods. On the other hand, iron deficiency is often linked to anemia, a condition that is very common in today's world. One of the main symptoms of anemia is also experiencing fatigue. Now besides nutrient deficiencies, unexplained fatigue can also be a symptom of some underlying medical conditions that need to be checked off the list. Okay, so now we got through the most common reasons for daily tiredness and lack of energy. But what can we do to get rid of it? Well, I have invented this magical pill here. You just swallow it and all of your problems are gone. Just like that. Well, if only this was true. Now, in all seriousness, let's talk about the best scientifically proven ways to boost your energy. By the way, guys, if you like this video, please press the like button below. The first one is managing stress in our lives. Now, as previously mentioned, stress is often the culprit for the lack of energy. When we get so used to the feelings of stress, we don't recognize it anymore. And that is the point when stress becomes chronic, making us even more exhausted and anxious. Now strategies for managing stress vary from meditation, walks in nature, journaling, or breathing exercises, which are especially beneficial in acute stress situations. Personally, I find meditation extremely helpful in managing the stress because it helps me refocus and control overthinking. Now, other tools in managing stress and anxiety are various entropics like ashwagandha or rhodiola rosé. For example, supplementing ashwagandha can reduce stress, anxiety, and symptoms of depression. Check out this video up here to learn more about it. By the way, below you can find a link to my favorite entropics and supplements for energy and stress. Check it out. Sleep. The second thing is to get the optimal seven to eight hours of quality sleep. Now to improve the quality of your sleep, try to do the next few things. First, do not eat or drink at least two hours before bed. Stop using all electronic devices at least two hours before bed, or at least use blue light filters if you do use them. Do not consume caffeine afternoon. Make your bedroom as dark as possible to ensure the production of melatonin, which is crucial for good sleep. Do some relaxing activities the last hour before bed, whether it is reading a book, talking with your loved ones, or listening to music. Now if you need additional recharge during the day, take no more than a 10 to 30 minute long power nap. Healthy diet and proper exercise plan. Now the next thing to do is to eat a healthy diet. Now you should definitely avoid processed and packaged foods, avoid sugar, drink enough water, at least two liters is what I recommend, and eat a mainly plant-based diet with enough calories and proteins. It is important to start your day with a higher protein meal and end it with a higher carb meal for optimal energy levels. Also eat foods with low glycanic index to control your blood sugar during the day and to avoid crashes. Now regarding caffeine, the best time to take it is about two hours after you wake up and before 10 a.m. If you are a fast caffeine metabolizer, you may take it later, but in general it is not recommended. Getting enough vitamins and minerals. Also make sure you avoid nutrient deficiency. First you need to get tested to see your levels of the mentioned vitamins and minerals in your body. Now personally I recommend using omega-quant tests, you can learn more about them in the video up here and there is a link in the description below. Now if you lack vitamin D-free levels, this means that your D-free levels are below 30 nanograms per milliliter, you can either expose yourself to sun during the day or take a quality vitamin D-free supplement. Now I generally suggest taking 2000 to 4000 international units of D-free daily and there is a link below to the supplement that I recommend. Now if you are lacking vitamin B12, it is important to supplement this as well. Personally I take about 100 micrograms per day. And finally, one more simple yet very effective hack for boosting your energy levels. Yes, I am thinking of sun exposure early in the morning. Now if you expose your eyes to the sun during the sunrise, you will activate special cells called melanopsin ganglion cells which will reset your circadian rhythm. You need about 10 minutes of sun exposure every morning or up to 30 minutes if it is cloudy. Now this hack is extremely powerful and you are going to feel the lifted energy right away. And if it is winter right now or if it is really bad weather outside, you can always use a special light therapy device that will do the trick. Now there is a link below to my favorite light therapy device that I recommend. Now sadly, even if you do everything we have talked about today, you may still feel exhausted. Sometimes the reason you get so exhausted is also related to the job you no longer enjoy or the toxic people that surround you and are taking away your energy. Now it is essential to stay curious about what makes you feel good and what does not and to take time to implement at least some of the strategies we talked about today. Now if you seriously want to boost your mental performance as well, watch some of my top secrets in this video up here. Thank you guys for watching and I hope to see you soon again. Stay well.