Are you feeling tired all the time and looking for ways to boost your energy while you've found
the right video I'm going to teach you everything that's scientifically proven that's going to help
boost your energy levels it's going to be fast paced this video and full of energy so let's
begin okay so let's begin with tip number one tip number one is all about reducing
your natural melatonin melatonin is a natural hormone that increases when we don't get enough
light exposure so when it starts to get dark our melatonin increases and it makes us feel tired
and sleepy so this means that the first thing you need to do at home your work environment
wherever is increase light exposure open those curtains open those blinds if you're sat working
at home make sure you're near a window get that light exposure and it's going to help
reduce those melatonin levels so it's going to leave you feeling full of energy without
the tiredness of the increased melatonin okay moving on to tip number two make sure you are
getting enough vitamin D look vitamin D regulates serotonin release serotonin release impacts our
mood and our energy levels okay less light means less vitamin D okay so as an adult supplementing
with a thousand units of vitamin D should be completely fine now please do remember that
vitamin D is a fat soluble vitamin this means you should take it with food for its increases
absorption so it's gonna be more effective please please please always though speak to a healthcare
professional to make sure safe and suitable to take that medication now let's go back to
the surgery moving on to tip number three are you having too many carbohydrates or complex
carbohydrates okay have you ever had a meal and then afterwards feel really really sleepy and you
might even take a nap but this could be due to having too many complex carbohydrates so eating
too many complex carbohydrates like bread like pasta like rice because it is increasing sugar
so we get this massive spice of sugar followed by a massive Spike of insulin which then drops
the sugar levels hard this drop is basically what's causing this massive drop in energy
levels which makes you feel sleepy and taking a nap usually so what does this mean while
watching your carbon take can be a massive Game Changer okay think of your plate you've got your
proteins you've got your salads you've got your vegetables all of which consider and count towards
your carbohydrates but basically try and reduce those complex carbohydrates bread potatoes white
rice white pasta instead maybe sweet potatoes you know Brown pasta that's more wholemeal so
things like that that have much less of a sugar Spike I'm moving on to tip number four when
having your coffee or tea look if you're having your coffee or your teeth bursting in the morning
perhaps try having it midday when we first wake up we have this boost of cortisol Court saw is going
to make us feel energetic and it's gonna give us that energy to go on so by having it midday when
your console reduce it then having your coffee and caffeine can really be a game changer and
help boost those energy levels okay so moving on to tip number five how much caffeine are you
having are you having too much have you ever heard of Tolerance look this is when your receptors
basically become desensitized so for caffeine for example when you build up tolerance you're
gonna need more and more caffeine to give you that boost of energy so what we don't want is tolerance
so what do I recommend I recommend no more than 400 milligrams of caffeine per day that's about
four cups of brewed coffee better yet if you want to reduce your risk of Tolerance I would highly
recommend green tea it has less caffeine in it but it also has l-theanine which both help to
boost your energy and improve your focus and you don't get the jittery side effects that you get
with caffeine so moving on to tip number six look you need to make sure that you're not dehydrated
you need to be getting six to eight glasses of water a day please remember coffee and tea all
that sort of stuff that also is included within your daily water intake but the reason we need
to make sure we're not dehydrated is it's going to flush all the toxins and the bad stuff part of our
system via the kidneys okay so dehydration could be a massive reason for your low energy level
so definitely give that a go now moving on to tip number seven you need to reduce your stress levels
it has been shown as evidence that too much stress can actually make us feel more tired so make sure
you get on top of the stress if you want some really handy tips I do have a few videos on the
topic as well on different techniques that you can do so I'm going to leave a link up here and in the
description below but too much stress can really drain your energy levels so really think about
how stressful is your life and what you're doing to deal with that at the moment moving on to tip
number eight do not miss meals so you need to make sure you're having your three set meals a day and
please try and avoid unhealthy snacking all this is going to do is if you're avoiding meals you're
going to end up snacking having unhealthy meals as well that you haven't prepared and that's going
to cause that insulin Spike again like we said and it's going to cause the sugar levels to drop
again okay which is just going to make you feel tired so having this reset meals the healthy meals
that we spoke about earlier is going to make sure your energy levels stay consistent consistency is
key for keeping our energy levels up and going okay so let's move on to tip number nine it's
all about exercise we're going to keep this bit short and sweet I know when you're feeling tired
you think exercise is going to make you feel more tired okay but realistically speaking the evidence
suggests exercising 150 minutes moderate intensity exercise per week increase cell endorphins are
feel good hormones and they're going to increase your energy levels so make sure you incorporate in
you can do it slowly and slowly build up to it so now let's move on to tip number 10 sleep smoking
and alcohol look if you're an adult and you're not getting eight hours of good quality sleep
every night then this is exactly where you're going wrong and exactly one of the main reasons
why you've been entirely all the time okay if you want more information on how to get good qualities
and high quality sleeps you're gonna be feeling super refreshed I do have videos on it which I
will leave up here and in the description below the other two things that really affect our state
quality are alcohol and smoking let's talk about that now in terms of alcohol you need to limit
your alcohol intake if you do drink to 14 units per week maximum and make sure you have alcohol
free days in there as well alcohol is going to make you feel more tired it's going to make
you feel more dehydrated and it's going to affect the sleep cycles okay so by reducing it it should
help boost those energy levels and in terms of smoking smoking when you smoke cigarettes you're
going to get carbon monoxide carbon monoxide reduces the capability of our red blood cells
to carry oxygen what does this then mean you're going to feel more tired so if you do smoke you
definitely need to quit smoking I know it's a lot easier said than done I do have a video on it it's
been really really helpful to thousands of people all over the world so if you do want to find out
more information I'll leave a link up here and in the description below so I really hope that these
tips help please do remember there are situations when you should seek medical attention for feeling
tired I'm going to leave a full list in the description below please do read it and please
do seek medical attention if you feel like you match any of them things always remember you're
awesome and I will see you next week so difficult to get this right so are you this means you should
have it with food so it encruces and cruises that speaking look have you ever heard of over
the current lines so are you through the time all the time because this is gonna be the video