- 🔬 Check Your Levels
- 🛏️ Getting Proper Sleep
- 🫒 Fueling Your Body Right
- 🏃 Start Exercising
- 🤔 Closing Thoughts
I’m sure most of you thought “Me!” when you read the title of this post. Having more energy is something that all of us can use in this modern world that never sleeps.
The number of people who feel too tired to function at their best has become a real problem in America and across the world. With increasingly long working hours behind desks and more distractions, the average person feels that they have no time or energy to spare.
In this post, I’m going to show you different ways to help you become more energized. With this newfound energy, you will be able to accomplish more and take on every day with the needed stamina to build a better life.
🔬 Check Your Levels
In my experience, there is a part of overall health and wellness that is often overlooked by big pharma and modern medicine. It is your levels of specific vitamins, nutrients, and minerals that play a big part in you feeling your best.
With that in mind, I have found that there are a few specific things that you should look out for when it comes to what you may be lacking regarding nutrients, vitamins, and minerals:
- Vitamin B12
- Vitamin D
- Iron (ferritin levels)
In my personal life, I have found that deficiencies in all of these have played a part in me feeling less than 100%. Let me explain.
I don’t methylate Vitamin B12. Essentially, this means that my body is not converting the vitamin properly. When this happens, instead of the body benefiting from the vitamin, toxins can build up in the bloodstream.
Impaired methylation can lead to depression, anxiety, hormone imbalance, fatigue, and overall low energy. It also runs in the family so if you have it then most likely your parents will have it as well.
Fortunately, in the summer of 2020, I found out about this issue and was able to take a supplement that had a methyl factor in it. Once I started taking the Vitamin B12 it immediately helped me to start feeling better.
Even if you do methylate Vitamin B12, it is important to understand that your body does not produce it and you need to get it from either food or a supplement.
As we are going to talk about this vitamin as well as the others you need to remember that what you are eating truly matters and healthy eating will lead you on the right path to gaining most of these nutrients.
On the other hand, some people are more naturally predisposed to being deficient in some things and taking a supplement is a great way to make up for someone’s deficiency.
Examples of foods that have a lot of Vitamin B12 include dairy products, eggs, fish, meat and poultry. Try to incorporate these foods into your diet especially if you find out that you have a deficiency. As you get older it also becomes harder for you to absorb Vitamin B12 so that is something to look at as well.
A Vitamin B12 deficiency that is fixed will have a great impact on your daily life and energy levels. I know that when I started taking a supplement for it my energy immediately got better. The same happened for my mom and dad as they both could not methylate Vitamin B12 either.
The next vitamin that you need to maintain a good level of is Vitamin D. Being deficient in Vitamin D has affected my life before and the results after starting a supplement were immediate and very impactful.
While it is important to get sunlight exposure and that is a good way of getting Vitamin D, it is important to understand that the sun is not a fully sufficient way for many of us to get enough of it. I personally run outside every day for around an hour and I still have ended up being really deficient in Vitamin D.
Some symptoms of being deficient in Vitamin D are fatigue, tiredness, depression, muscle pain, and impaired wound healing. For someone who runs almost every day, obviously, these symptoms were not beneficial and I can say that I experienced many of them first hand.
Another problem that has affected me and many others who are active is iron deficiency. To be more specific, low ferritin levels lead to iron-deficiency anemia.
I personally had it because of my high level of running without the proper nutritional diet to put the iron back into my body.
Due to the amount of working out that I do on a daily basis it is very hard to keep up with eating the right foods to get enough iron in me. To combat this, I take a ferritin supplement on top of maintaining a healthy diet.
Some foods that will help you maintain good ferritin levels are lean red meats, eggs, and dark-green leafy vegetables like spinach. To help increase iron absorption, include foods that are high in vitamin C in the same meal as iron-rich foods. Also, make sure to avoid dairy which often combats iron absorption.
While all of these may not have been on your radar before this, I hope that you will do your best to find out if you have any deficiencies and take action if you find that you have any.
To check your levels of the different vitamins and nutrients that I talked about, I recommend you request a full blood panel from a doctor that can provide you with one. It does not hurt to check how you are doing and the cost of the blood tests is nothing compared to being able to live a happier and healthier life.
🛏️ Getting Proper Sleep
If you are already succeeding in your diet and have proper nutrient levels, another great way to get more energy is to simply get more sleep.
While I understand that this isn’t groundbreaking news for many people, this is still a common problem that our society has a habit of ignoring.
In America, over 80 million Americans do not get their recommended 7 hours of sleep. That’s a large number of people who could be getting more out of their days by simply hitting the hay earlier.
Some benefits from getting enough sleep include decreasing your chances of getting sick, reduced stress, improved mood, and the ability to think more clearly and do better work.
What’s important to understand is that the amount of sleep that you get on one individual night does not inherently make or break your week. Many factors go into how you can make sure that you are getting the right kind of sleep.
Like I just mentioned, the recommended amount of sleep that you should get every night is about 7-9 hours. This means that each week your goal should be to hit about 56 hours of sleep if you average it out to 8 hours a night.
The actual amount of sleep that you are “getting” will take longer than being in bed for 8 hours for you to actually achieve 8 hours of sleep.
It takes the average person around 10 to 20 minutes to fall asleep from the time that they get into bed. That means that in order to get around 8 hours of sleep a night you should try to be in bed 8 hours and 20 minutes before you need to wake up.
Something for you to notice is if it takes you longer or shorter than the average to fall asleep. If this is the case then your body is trying to tell you something. Take this into account as you start progressing towards that average of 8 hours a night so that you can get more or less sleep as your body sees fit.
A key thing to remember when it comes to getting proper sleep is that being consistent is key. If you get 5 hours of sleep tonight and then 10 hours tomorrow, then you are not getting proper sleep. Just because you slept the extra hours to try and make up for your lack of sleep does not mean that your sleep pattern hasn’t been compromised.
Keeping a consistent sleep schedule is important for your body to get into a rhythm of work, sleep and repeat at the exact same times. This is important to reduce morning grogginess and make it so that you can spring out of bed in the morning.
It’s best to have your body be programmed to wake up a few minutes before your alarm clock because of the consistent sleep schedule that you have given yourself.
This consistent sleep schedule will also help with you being able to go to sleep easier every night. The hard part today is that getting enough sleep is not only about putting yourself in your bed with enough time to get that sleep. The modern distractions and environment that we put ourselves in makes it difficult to fall asleep quickly.
Make sure to wind yourself down with a bedtime routine. To start you should make sure that you avoid winding down with any sort of electronic device. Yes, that means you need to keep your phone out of your bed.
My recommendation would be to not only keep it out of your bed but keep it out of your room as well. The worst thing that you can do is keep your phone with you while you are trying to sleep. Studies have shown that your brain is programmed to be aware of your phone even while it still is in the room.
If possible, you should put your phone on a charger in a completely different room to fully avoid the temptation of checking your phone for any reason as you are trying to fall asleep.
If you have the excuse of using your phone as an alarm then sure you can have that excuse. I have a question for you though. Do you have an outlet in your bathroom? Good. Now you can put your phone on a clean towel in the bathroom and let the alarm go off there. That can even be beneficial to get you out of bed in the morning since you have to walk to the bathroom to turn off your phone’s alarm. Also please stop kidding yourself. Alarms are $10 that excuse just doesn’t work.
In your bedtime routine make sure to take a relaxed and methodical approach with it if you can. Try and enjoy the mundane tasks of brushing your teeth and washing your face with some nice peace and quiet if you can. Then you can roll into bed with a nice and calm feeling as your head hits the pillow and you doze off into dreamland.
🫒 Fueling Your Body Right
The old saying “You get out what you put in” goes far beyond just applying it to your work ethic. In the case of food, it is the essential fuel that drives your body to perform at it’s best.
Eating the right healthy foods will help you have more energy, feel less lethargic, and be able to tackle your days more effectively.
Rather than getting into the specific foods that you should be eating, I am going to touch on what kind of foods you should try to incorporate more of and what kinds of foods you should avoid eating.
The main types of foods that you should focus on incorporating should be fruit and vegetables. While this is common knowledge for many, most Americans are simply not eating enough of these healthy, nutrient-rich foods.
According to data from the CDC, only 12.2% of Americans are eating their recommended 1.5 cups of fruit and 2-3 cups of vegetables per day. That’s a major problem. If nearly 90% of Americans are not getting enough fruit in their diets than that also explains why many people feel lethargic and lack the energy to get them through the day.
Half of the battle when it comes to fueling your body is avoiding what you shouldn’t eat. This knowledge is also pretty common but as a people, we should not be eating junk food and desserts as much as we are. A treat is good every now and then but when you have dessert multiple times a week it stops becoming a treat and starts becoming a habit.
While fast food, candy, and ice cream may taste good it does not give you energy or any real benefits. The short sugar rush that a lot of these comfort foods give us is fleeting in comparison to the lasting energy of healthier alternatives.
If you are looking for something sweet or having a craving for chocolate I would recommend trying dark chocolate. It’s a great alternative that has some actual health benefits as opposed to normal milk chocolate. Dark chocolate is packed with antioxidants and minerals and it generally contains less sugar than milk chocolate. There is even some research to suggest that dark chocolate may help reduce inflammation and improve brain function.
To recap, have fewer “treats” and keep what you eat on the natural side and you will find a healthy balance overall.
🏃 Start Exercising
One of the best ways that anyone can improve their energy is by getting in daily exercise. Studies have shown that regular physical activity can boost your endurance, increase your mood, and do a number of things that are good for your health.
Most people know how exercising is good for you so rather than getting into the nitty-gritty of why that is I think it’s best that I tell you ways that you can incorporate it in your daily life.
The average person thinks that you need to have a gym membership or enjoy running to be active. However, this is not the case. All that you need is your own body and a small space to get in some exercise every day.
Doing bodyweight exercises like pushups, sit-ups, planks, and other exercises in your home are enough of a workout to get your heart pumping and break a nice sweat.
While many people say that they don’t have the time to work out, the American Heart Association recommends at least 30 minutes of moderate aerobic activity at least five days a week. This will put you in a better mood, give you more energy and make your heart healthier.
This means that you only need a little over 2 hours a week of working out for you to see real results. From a time value perspective, there is really no excuse when it comes to “I don’t have time to work out”. I’ve been working out at least 6 days a week for the past 8 years now so I know that it’s possible to fit exercise into any busy schedule.
I understand that working out will mean different things to everyone as there are limitations that people have when doing various levels of exercise. It’s important for you to understand however that even if you are someone with things hindering them that you can still find ways to exercise.
Even if it’s just a short 15-minute walk every day to make sure that you are not completely stationary, it’ll be a lot better than if you do nothing. Find what works for you and then stay consistent with it. You will thank yourself for it in the long run.
🤔 Closing Thoughts
While energy may seem to be in short supply for many of you out there, it’s important that you take some steps in your life to improve how you feel on a day to day basis.
By improving your energy levels, you will be able to accomplish more which will give your life a snowball effect of productivity and success.
If there is one thing that I would want all of you to take away from this post, it’s that there are various ways that you can boost your mood and energy levels in your life. This means that there are more possible answers to the question, “Why am I so tired all the time?”.
All that I ask of you is to take action with the information that has been presented to you here. It’s something that I talk about often on Rise Productive and is a big part of what I preach in my free eBook 10 Steps to Saving Time and Doing More.
As always, I wish all of you the best in your goals to be energetic, productive and on your path to building a better life!