00:00:00
so you're tired like always tired when
00:00:03
you just woke up tired when you're at
00:00:05
school tired and don't even get me
00:00:07
started about how we feel after school
00:00:10
our 90-year-old grandmothers are more
00:00:12
energetic than we are and this is all
00:00:14
wonderful but we can't afford to be
00:00:16
tired we're booked and busy have 300
00:00:18
assignments to do 400 clubs and
00:00:20
extracurriculars to juggle and 153
00:00:22
episodes of Gilmore Girls to binge watch
00:00:24
while crying over 1989 Taylor's version
00:00:26
okay alas dear reader in this video I
00:00:29
will go over were evidence-based energy
00:00:31
boosting tips that helped me transform
00:00:33
from an amorphous blob glued to my bed
00:00:35
to an Energizer Bunny go-getter who
00:00:37
never feels tired anymore so before we
00:00:39
can solve your tiredness problem we need
00:00:41
to understand why you're always tired in
00:00:43
the first place I've classified the
00:00:45
common tiredness problems into three
00:00:47
main categories with our own energy
00:00:49
boosting tips and habits biological
00:00:51
problems psychological problems and
00:00:54
environmental problems all right so
00:00:55
category one was biological causes for
00:00:58
tiredness and healthy habits that you
00:00:59
can use use to boost your energy first
00:01:01
off if you feel tired or lethargic a lot
00:01:04
have random bouts of what I like to call
00:01:06
exhaustion spells where for several days
00:01:08
or weeks you suddenly feel very very
00:01:10
tired and like you can barely drag
00:01:12
yourself out of bed you also tend to
00:01:13
feel laded sometimes you feel cold or
00:01:16
have cold hands or feet you easily get
00:01:18
winded or experience shortness of breath
00:01:21
after just a little bit of exercise then
00:01:23
you might have anemia the reason this is
00:01:25
the first problem I'm mentioning in this
00:01:27
video is because from ages 14 to 20 2 so
00:01:30
8 years of my life I experienced these
00:01:32
symptoms on and off but always thought
00:01:34
it was because I was lazy or
00:01:35
undisciplined or just not sleeping
00:01:37
enough but it turned out that the whole
00:01:39
time I had subclinical anemia that
00:01:41
finally got diagnosed early this year
00:01:43
because it was so bad that it was
00:01:45
obvious on my blood test but after being
00:01:46
on iron supplements for just a few
00:01:48
months and eating more iron rich foods
00:01:50
basically all of my symptoms completely
00:01:52
disappeared and I feel like I have the
00:01:54
energy again of my 12-year-old self so
00:01:56
if you think you may have anemia I
00:01:58
highly highly recommend recommend
00:02:00
getting a blood test that specifically
00:02:01
checks iron and fertin levels because I
00:02:03
seriously wish someone had told me this
00:02:05
when I was 14 and overall whenever you
00:02:07
have health checkups be sure to check
00:02:09
your hormone levels vitamin levels
00:02:11
thyroid levels Etc and discuss them with
00:02:13
your doctors because you may be lacking
00:02:15
a certain nutrient or have a specific
00:02:17
hormonal or biological reason for your
00:02:19
tiredness speaking of hormones insulin
00:02:22
which controls the sugar levels in our
00:02:24
blood can be a huge contributing factor
00:02:26
to tiredness when we're tired we tend to
00:02:28
Crave sugary Foods and think that a
00:02:30
pumpkin spice latte or a sugary energy
00:02:32
bar will give us some quick energy to
00:02:34
keep us studying or working late into
00:02:36
the night however it turns out that
00:02:38
Sugar actually has the opposite effect
00:02:40
and actually makes us more tired and
00:02:42
have energy crashes so if you have a
00:02:44
diet high in sugar or highly processed
00:02:47
foods your overall energy levels will
00:02:49
most likely suffer in both the short and
00:02:51
long term if you want more energy
00:02:52
without the energy crash opt for
00:02:54
proteins since they help amp up our
00:02:56
wakefulness neurons and lower glycemic
00:02:58
foods like whole grains and high fiber
00:03:00
fruits and vegetables that help our body
00:03:02
absorb sugars more slowly and prevent
00:03:04
crashes this ties in with intermittent
00:03:06
fasting which I also started around a
00:03:09
year ago and it helped boost my energy
00:03:11
and remove my brain fog as well
00:03:12
intermittent fasting helps your body
00:03:14
better regulate blood sugar levels and
00:03:16
also Taps into your fat energy storage
00:03:18
rather than glucose SL sugar storage
00:03:20
which may explain why I and many other
00:03:23
people feel like they're more energetic
00:03:25
focused and clear-headed when they're
00:03:26
doing intermittent fasting also if you
00:03:28
have a period your energy levels May
00:03:30
Vary hugely throughout the month
00:03:32
depending on where you are in your
00:03:33
menstrual cycle in general around a week
00:03:36
before your period starts you'll start
00:03:37
to feel declining energy levels and
00:03:39
usually after your period ends you'll
00:03:41
generally feel more energetic obviously
00:03:43
it depends on the person but this is
00:03:45
just something to keep in mind and pay
00:03:46
attention to since it can affect how you
00:03:48
schedule things in your month and it's
00:03:50
important not to be too hard on yourself
00:03:51
leading up to your period since your
00:03:53
body is genuinely going through a
00:03:55
hormonal roller coaster all right so now
00:03:57
onto the subject everyone generally
00:03:59
finds the most boring which is sleep so
00:04:01
the main problems here are that you
00:04:03
might not be getting the right amount of
00:04:04
sleep good quality sleep or your sleep
00:04:07
schedule is so whack that your circadian
00:04:09
rhythm is completely off balance which
00:04:10
is affecting your energy first off not
00:04:13
everyone actually needs 8 hours of sleep
00:04:15
exactly some people especially teenagers
00:04:17
may actually need more sleep and some
00:04:19
people may need less I personally know
00:04:21
that around 7 hours is optimal for me I
00:04:24
actually feel more lethargic if I get 9
00:04:26
plus hours of sleep so don't stress out
00:04:28
about what you think you need to sleep
00:04:29
just try to observe the days that you
00:04:31
feel the most energetic maybe keep a
00:04:33
sleep log or some kind of sleep tracker
00:04:35
just to see in general how much sleep is
00:04:37
the best for you also there are
00:04:39
different sleep chronotypes which is
00:04:41
basically like are you a night owl or a
00:04:42
morning person and it's pretty much just
00:04:45
our natural preferences for wakefulness
00:04:47
and sleep and it's great to find out
00:04:48
what kind you are so that you can
00:04:50
schedule your work and studying when
00:04:51
you're most focused and energetic during
00:04:53
the day all right so when it comes to
00:04:55
good quality sleep the first step is to
00:04:57
actually fall asleep I used to take one
00:04:59
or two hour hours to fall asleep minimum
00:05:01
at night so if you have trouble falling
00:05:03
asleep at night I would highly recommend
00:05:05
either quitting caffeine or only having
00:05:07
caffeine in the morning I used to be a
00:05:09
huge caffeine addict but once I
00:05:10
completely quit I finally started
00:05:12
falling asleep super easily at night if
00:05:14
you want to keep caffeine in your life
00:05:15
though I recommend drinking matcha
00:05:17
instead of coffee there's not nearly as
00:05:19
much of an energy crash and it also has
00:05:21
less caffeine content than coffee apart
00:05:23
from quitting caffeine make sure your
00:05:25
room is dark maybe use a sleep mask if
00:05:27
you need one and you can also try
00:05:29
setting up a sleep machine or a white
00:05:31
noise machine or maybe just playing ASMR
00:05:33
videos before you go to sleep to help
00:05:35
you fall asleep faster and also not wake
00:05:37
up throughout the night also the
00:05:38
temperature in your room can hugely
00:05:40
affect how good your quality of sleep is
00:05:42
I personally prefer a cooler room and
00:05:44
always turn on my fan at night because
00:05:46
if it's warm I will constantly wake up
00:05:48
throughout the night your pillow height
00:05:49
can also affect how you sleep mine is
00:05:51
really flat because it prevents my neck
00:05:53
from hurting and I also don't feel
00:05:55
uncomfortable or constantly have to
00:05:56
adjust my position when I'm sleeping
00:05:58
also try to exercise at least 30 to 60
00:06:01
Minutes during the day since it will
00:06:02
help you feel more tired at night and
00:06:04
also have better quality sleep okay so
00:06:06
if your circadium Rhythm and your sleep
00:06:08
schedule is completely whack try to use
00:06:10
the summer to fix it I used to be a
00:06:12
complete night owl and it took me around
00:06:14
6 months of consistently going to sleep
00:06:16
early to finally start waking up early
00:06:17
without an alarm and feeling rested so
00:06:19
yeah it can take a pretty long while to
00:06:21
fix your schedule if your circadian
00:06:23
rhythm has been all over the place for
00:06:25
years I've also learned the hard way
00:06:26
that it's better to sleep slightly less
00:06:28
per day like 6 or 7 hours than to sleep
00:06:31
4 hours a night during the school week
00:06:33
and then sleep 12 hours a day on the
00:06:35
weekend due to catchup sleep the whole
00:06:37
week then I feel like a zombie and jet
00:06:39
lagged so it's really better to just
00:06:41
figure out a schedule you can keep
00:06:43
throughout the week finally for some
00:06:44
people power naaps can be super helpful
00:06:46
for energy levels especially in the
00:06:48
afternoon when our energy is waning
00:06:50
ideally they shouldn't be more than 90
00:06:52
minutes though but maybe try taking a
00:06:54
short nap right after school and see if
00:06:56
it helps you so moving on from sleep a
00:06:58
lack of sunlight can also lead to lower
00:07:00
energy and moves if you can expose your
00:07:03
eyes to bright sunlight within 30 to 60
00:07:05
Minutes of waking up in the morning I
00:07:07
know this is really hard during the
00:07:08
winter but it triggers a cortisol
00:07:11
increase and a wakeup signal in your
00:07:13
body and it also sets up a timer in your
00:07:15
body for when to fall asleep later that
00:07:17
night it's also great if you can study
00:07:18
outside or during your study breaks try
00:07:20
to expose your eyes to bright sunlight
00:07:22
and just walk around for 15 minutes
00:07:24
exercise can also help shake your body
00:07:26
up and increase your energy levels I've
00:07:28
personally noticed that bursts of
00:07:29
high-intensity cardio like jump roping
00:07:32
plus super pumped up dance music really
00:07:34
wakes me up so I like to do that when
00:07:35
I'm feeling especially low energy and
00:07:37
hey if Harvard Med School says exercise
00:07:39
boosts energy it must be true also bonus
00:07:42
hack cold showers cold showers plunges
00:07:44
baths can also really increase your
00:07:46
energy so just check that out if you're
00:07:48
interested so I think at this point
00:07:50
everyone and their grandmother knows
00:07:52
that scrolling is bad for you and can
00:07:54
affect your dopamine ruin your mental
00:07:56
health distract you and worsen your
00:07:57
attention span blah blah blah so yeah
00:07:59
obviously trying to reduce your screen
00:08:01
time can greatly impact your energy
00:08:02
levels and just time in general to do
00:08:05
things but since I know that there is a
00:08:06
very small likelihood that you'll just
00:08:08
quit social media altogether after
00:08:10
watching this video if there's one thing
00:08:11
you can try to do it's just to avoid
00:08:13
Doom scrolling since it's the worst kind
00:08:15
of scrolling Doom scrolling can hike up
00:08:17
your anxiety leading you to completely
00:08:19
overthink and end up staying up through
00:08:20
the night catastrophizing about the
00:08:22
state of the world and the future which
00:08:24
can obviously affect your sleep so if
00:08:26
you can try to avoid Doom scrolling so
00:08:28
this ties into to active rest versus
00:08:30
passive rest have you ever noticed that
00:08:32
after a vacation or a school break you
00:08:34
just can't seem to get back into your
00:08:35
work or study routine this has happened
00:08:38
so many times to me I'd push myself
00:08:40
super hard during the school year and
00:08:41
then when the holidays or summer rolled
00:08:43
around I'd be like okay I can finally
00:08:45
take a break for a day and then day
00:08:47
after day I would spend lying in my bed
00:08:49
reading or mindlessly scrolling and
00:08:51
gradually my energy levels would just
00:08:53
get lower and lower and eventually I
00:08:55
realized the more that I stayed inactive
00:08:57
and procrastinated on things or just did
00:08:59
nothing the less energy I seem to have
00:09:02
with each passing day this is because
00:09:04
just like in physics our energy is
00:09:05
momentum based meaning that the best way
00:09:08
to keep your energy up is to keep your
00:09:10
productive momentum going by not
00:09:12
passively resting all the time so I'm
00:09:14
not saying to never rest or like to
00:09:16
never scroll or never read a book
00:09:17
obviously I'm saying that even on
00:09:19
vacations or breaks we still need to
00:09:21
rest actively which includes some kind
00:09:24
of exercise and doing some other
00:09:25
activities that are not just passive so
00:09:28
yeah active rest is super important for
00:09:30
boosting your energy and preventing
00:09:32
yourself from falling into a major slump
00:09:34
and a great way to do this is by using
00:09:35
your free time on a hobby or skill that
00:09:38
actually regenerates you rather than
00:09:39
draining you of energy so one of my
00:09:41
favorite places to learn new skills or
00:09:43
Hobbies is skillshare today's video
00:09:45
sponsor which is an online learning
00:09:46
community with thousands of online
00:09:48
classes and members that will help you
00:09:50
get inspired learn new skills and put
00:09:52
them to work in real life skillshare has
00:09:54
classes on a huge variety of topics
00:09:56
including creative writing drawing study
00:09:58
tips and hand writing photography
00:10:00
animation Fine Art music film and video
00:10:03
social media and more whether you want
00:10:05
to learn the basics of self-publishing
00:10:07
your first novel or learn how to take
00:10:09
aesthetic notes or how to create a
00:10:11
productivity system for time management
00:10:13
skillshare has classes to take you from
00:10:15
beginner to Pro alongside a supportive
00:10:17
community so lately I myself have been
00:10:19
watching Bernadet Banner hand sewing
00:10:21
class because I recently realized that
00:10:23
I'm an adult and yet I have absolutely
00:10:25
no idea how to sew on missing buttons or
00:10:27
do any basic kind of stitch so her
00:10:29
videos have been super helpful and
00:10:31
sewing is definitely a very calming
00:10:33
activity to do in your free time and
00:10:35
also practical so if you're interested
00:10:37
in trying skillshare they have an
00:10:38
amazing deal right now the first 500
00:10:41
people to use my link will get access to
00:10:42
one of skillshare's best offers 30 days
00:10:45
free and 40% off your first year of
00:10:48
skillshare membership so having fun
00:10:51
hobbies also ties into psychological
00:10:53
reasons for constant tiredness other
00:10:56
than major mental illnesses like
00:10:57
depression I would say that the biggest
00:11:00
psychological issue for most of us
00:11:02
overall is just plain old burnout when I
00:11:04
was younger I used to think that the way
00:11:06
to be successful is to just be hard on
00:11:08
myself all the time push myself 24/7
00:11:11
because every minute not going towards
00:11:12
my goals was a minute wasted I
00:11:14
sacrificed my time with my friends and
00:11:16
family Hobbies Sports Etc because they
00:11:18
didn't directly tie into my idea of
00:11:20
success but what I didn't realize was
00:11:22
that this approach and mindset to school
00:11:24
and success eventually catches up to you
00:11:26
and you will eventually first off start
00:11:29
resent school and studying because it
00:11:31
feels like you're constantly using your
00:11:33
gas tank but never refilling it so your
00:11:35
car AKA body and mind is constantly
00:11:38
Running on Empty also when you have
00:11:40
absolutely nothing to look forward to
00:11:41
except your ginormous to-do list that
00:11:43
just never ends there's nothing that
00:11:45
re-energizes you or motivates you to
00:11:47
keep going because there's just never a
00:11:49
reward at the end so the key word here
00:11:51
is balance there have to be fun moments
00:11:54
every month every week and every day
00:11:56
that you can look forward to even if
00:11:58
they're not useful because they do
00:12:00
replenish your energy and motivation
00:12:02
levels so again try to reconnect with
00:12:04
your child's self remember Hobbies or
00:12:06
activities that make you happy en joyful
00:12:08
and give you energy back and last but
00:12:10
not least we've got the environmental
00:12:12
causes for tiredness which could be
00:12:14
social or just about your home
00:12:15
environment in general like I said
00:12:17
earlier sunlight is really important for
00:12:19
energy and if you live somewhere with
00:12:21
constant gloomy or dark weather that can
00:12:23
definitely impact your mood and energy
00:12:25
levels so invest in lights and ways to
00:12:27
brighten up your home space if possible
00:12:30
also if you have a perpetually messy or
00:12:32
over cluttered room it can also drain
00:12:34
you of energy and impact how you feel in
00:12:36
a negative way so if you can spend one
00:12:38
of your breaks or holidays getting rid
00:12:40
of things you don't need and organizing
00:12:41
the ones that you want don't worry about
00:12:43
having the perfect aesthetic room it's
00:12:46
just mostly about not having a
00:12:48
completely overwhelming depressing mess
00:12:50
that drains you whenever you enter your
00:12:51
room also of course the people around us
00:12:54
can definitely impact our energy levels
00:12:56
and either uplift us or drain us
00:12:58
basically toxic friends or people who
00:13:00
either constantly use you as their
00:13:02
personal psychologist or to dump all of
00:13:04
their issues on you can definitely take
00:13:06
a toll on you the same goes with family
00:13:07
members who don't appreciate you or just
00:13:09
go out of their way to make your life
00:13:11
miserable of course it's easier said
00:13:13
than done to just cut all the negative
00:13:15
people out of your life especially if
00:13:16
you rely on them for living but my point
00:13:18
is if there are people around you that
00:13:20
actually give you energy inspire you and
00:13:22
you just have a really great time with
00:13:24
really cherish them and if you can try
00:13:27
to avoid wasting your time and energy on
00:13:29
people that just take and take and never
00:13:31
give back and of course try not to be a
00:13:33
leech yourself with your friends and
00:13:35
families since relationships are two
00:13:37
ways and they also need Good Vibes and
00:13:39
energy from you just as much as you need
00:13:40
it from them of course it's important to
00:13:42
know whether you're an introvert or
00:13:44
extrovert and just where you fall on the
00:13:46
spectrum of that and figure out how you
00:13:48
recharge your energy batteries if you
00:13:50
get super drained after social
00:13:52
interaction definitely try to find some
00:13:53
alone time during the day but if on the
00:13:56
other hand you notice that you actually
00:13:57
feel refreshed and energized after
00:13:59
interacting with certain people
00:14:00
definitely try to schedule in more time
00:14:02
with them and group Hangouts Okay so as
00:14:04
a final message I want to emphasize two
00:14:06
main golden rules of this video which is
00:14:08
to listen to your body and that change
00:14:11
takes time the general rules and
00:14:13
principles in this video are
00:14:14
science-based but your body is different
00:14:16
from everyone else's and it's up to you
00:14:19
whether you feel better napping or not
00:14:20
napping sleeping 8 hours or 6 hours
00:14:23
exercising in the morning or at night
00:14:25
there is no one blueprint that will tell
00:14:27
you what you need to do you're going to
00:14:29
have to try and tweak every aspect
00:14:31
preferably for at least 2 to 3 months
00:14:33
because again change takes time and yes
00:14:35
it is a pain in the butt in the
00:14:36
beginning to have to experiment with
00:14:38
yourself and not know exactly what works
00:14:40
for you but trust me once you finally
00:14:42
figure out the unique formula of what
00:14:44
makes you tick and What Makes You
00:14:46
energetic it makes all of your efforts
00:14:48
worth it I hope you guys enjoyed this
00:14:50
video and found it helpful and I will
00:14:51
see you guys in my next video and stay
00:14:53
energetic out there
00:14:57
guys
![Lets make a memory based bot [T-1][Disabling the client protection]](https://ruhnrawpgxrzdrgaohnf.supabase.co/storage/v1/object/public/images/video/WMlkC5L4UZk/thumbnail.jpg)
