The Ultimate Checklist For Staying Energized & Awake During The Day.
Jan 26, 2020
Over the years in working with many clients who battle fatigue (including myself), I have the ultimate checklist to battle this state. If you are struggling with this, incorporate these strategies that will help get your energy back.
SLEEP:
1. Get 7 to 8 hours of sleep per night.
(Build your belief in this area. For many years I shortchanged myself on sleep and actually wore my sleep deprivation as a badge of honor as I built and grew my former gym ShockBody Fitness. It wasn't until I read the book "Why we sleep" that I made a real effort in this area. I highly recommend this book to those that have a similar mindset as I did as I worked hard in the wee hours of the night!)
2. Get on a consistent sleep schedule; Go to bed and get up at the same time. This will help establish a stronger circadian rhythm.
3. Invest in a pair of blue light blocker glasses (check amazon), limit phone/ computer usage in the hours leading up to bed. There is so much junk light that can affect your ability to fall asleep.
4. Get a good mattress and pillows. This makes a huge difference if you are already using a poor quality mattress and pillows! (My wife and I use - https://intellibed.com - watch for our future review of this bed)
5. Upon awakening - Do something COLD. 1 minute in the cold shower for example.
WATER:
1. Drink 1/2 your bodyweight in ounces. (example: 180 lb person would drink 90 ounces of water)
2. Remember that caffeinated beverages act as a diuretic. Don't count caffeinated beverages toward the total ounces of water needed. Instead, drink extra water to make up for the diuretic effect.
FITNESS:
1. If you have a desk job, be intentional about standing multiple times. Every 20 minutes to stand and move a little is a good target.
2. Take multiple short walks throughout the day. Even a 10-minute walk can increase your energy better than a sugary short lived energy drink.
3. Resistance train. People who participate in resistance training at least 3 times per week report much higher energy through the day, and get more restful sleep.
NUTRITION:
1. Try intermittent fasting with a twist. I have recommended this to numerous clients with amazing results!
What to do: Consume the Bullet Proof Coffee Recipe when you wake up. Then wait until noon to have your first meal. Eat every 2 to 3 hours until 8 PM. You will have fasted* for a period of 16 hours. (*aside from the BPC recipe which will still keep you in ketosis and give you amazing clarity with the high-quality fats for the brain)
2. Cut out white flour, white sugar, and processed foods which can wreak havoc on energy.
3. Eat a lot of greens such as kale, and spinach. A simple way of meeting this requirement is with a green juice shake. (Contact me if you want the recipe I use.)
4. Take an All Natural Food-Based Multivitamin. Also take adaptagens. Adaptagens are something that helps your body adapt to stress. (I use Ionix Supreme from Isagenix which is a blend of adaptagens)
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