IF YOU GET TIRED EASILY DO THIS!! - 5 EASY WAYS TO IMPROVE STAMINA

Summary

This video emphasizes the importance of improving stamina through holistic approaches beyond just running. It highlights nasal breathing for better oxygen uptake, the benefits of breath work (inspired by Eastern practices like pranayama), and the critical role of nutrition in boosting endurance. The video also introduces adaptogens, such as ashwagandha, for reducing stress and optimizing performance. Additionally, interval training is recommended for overall fitness, especially for athletes. The session concludes with a live breath work routine to enhance stamina and focus.

Takeaways

• 🏃‍♂️ Stamina improvement isn't just about running; there are various other methods to enhance endurance.
• 🌬️ Breathing through your nose can increase oxygen uptake by 10-25%, boosting stamina.
• 🧘‍♂️ Breathwork, such as techniques from pranayama, improves oxygen efficiency, allowing for more work with less effort.
• 🍽️ Nutrition is key to optimizing stamina—eliminate processed foods, reduce sugar intake, and focus on plant-based nutrition.
• 🦠 A healthy gut leads to better energy levels, smoother hormone function, and enhanced nutrient absorption, all of which boost stamina.
• 🌿 Adaptogens, such as ashwagandha and cordyceps, help combat stress and enhance endurance without the jittery effects of caffeine.
• 🏋️‍♂️ Supplements should complement training, not replace it, and adaptogens offer a more natural way to improve focus and stamina.
• ⚽ Interval training, especially following a footballer's routine, is an effective method to increase overall fitness and stamina in a short period.
• 💨 Live breathwork sessions, including deep breathing and breath-holding, help relax the body and mind, further improving stamina.
• 🎧 Consistent practice of breathwork and interval training can quickly lead to significant stamina improvements within just a few weeks.

Q & A

What is the primary focus of the video?

The video focuses on improving stamina through non-traditional methods such as breathwork, nutrition, and lifestyle changes, in addition to physical exercise like running.

How does breathing through the nose improve stamina?

Breathing through the nose increases oxygen uptake by 10-25%, allowing the body to perform more efficiently with less effort.

What is breathwork, and how does it help with stamina?

Breathwork refers to controlled breathing exercises that optimize oxygen efficiency, making it easier to maintain endurance. Techniques such as pranayama, originating from the East, are examples that improve respiratory health.

Why is gut health emphasized as important for improving stamina?

Gut health is crucial because it enables better energy levels, smoother hormone functioning, and improved nutrient absorption, all of which directly enhance stamina and endurance.

What dietary changes are suggested for improving stamina?

The video suggests eliminating processed foods, unnecessary sugars, and incorporating more plants, dietary fiber, and probiotics to improve gut health and overall stamina.

What are adaptogens, and why are they recommended for stamina?

Adaptogens are a group of herbs that help the body counteract stress. Ashwagandha and cordyceps are recommended because they improve focus and endurance without the jittery effects of caffeine.

Is running still necessary for improving stamina?

Yes, running and physical exercise remain important for improving stamina. The video emphasizes interval training, which combines sprints and jogging, as a highly effective method.

How does interval training help improve fitness?

Interval training involves alternating between high-intensity activities like sprints and lower-intensity exercises, which helps improve both endurance and overall fitness quickly.

What is the breathwork exercise demonstrated in the video?

The breathwork exercise involves taking 15-30 fast deep breaths, followed by exhaling all the air, holding the breath for 30 seconds, and repeating. This helps improve oxygen efficiency and relaxation.

What are some additional resources mentioned for improving stamina?

The video mentions a podcast with James Nester, the author of the book 'Breath,' as well as follow-along stamina and strength videos for further guidance.

Outlines

00:00

🏃‍♂️ Improving Stamina Beyond Just Running

The video introduces the idea that improving stamina involves much more than just running. It explains that many often neglect certain aspects of stamina development, and suggests there could be a 20-30% improvement without running. The video emphasizes the importance of nose breathing, which can increase oxygen intake by 10-25%, and stresses avoiding habitual mouth breathing both on and off the field.

05:03

🌬️ The Power of Breath Work

This section introduces the concept of breath work, an ancient practice with roots in Eastern traditions, such as pranayama in India. Breath work can improve oxygen efficiency, allowing the body to work more efficiently with less effort. The narrator encourages viewers to explore breath work techniques to enhance their overall respiratory function.

🥗 Nutrition and Gut Health for Stamina

The focus shifts to the importance of nutrition in enhancing stamina. Proper nutrition, such as reducing sugar, avoiding processed foods, and increasing plant intake, can optimize the body's function. Gut health plays a crucial role, as a healthy gut leads to better energy, hormone regulation, and nutrient absorption, ultimately boosting stamina and focus.

🌿 Adaptogens: Natural Stress Relievers

Here, adaptogens are discussed as natural herbs that help the body combat stress. The video highlights ashwagandha as a favorite adaptogen for its ability to improve stamina without the jittery feeling associated with pre-workout supplements. The narrator shares their personal preference for adaptogens over synthetic stimulants for maintaining focus and endurance.

🏋️‍♂️ Interval Training for Optimal Fitness

The video emphasizes that running is still necessary for building stamina, but not all running is the same. Different types of athletes require different stamina training, and the narrator recommends interval training as one of the best methods to build overall fitness, especially for football players. Consistency over a few weeks of interval training can lead to significant fitness improvements.

😮‍💨 Breath Work Training: A Step-by-Step Guide

A live demonstration of a tailored breath work session begins. The video guides viewers through deep breathing exercises, instructing them to take 15-30 deep breaths, exhale fully, and hold the breath for 30 seconds. This process is repeated with timed intervals, and viewers are encouraged to practice it regularly, before or after training, or even before bed, for improved stamina and relaxation.

🧘‍♂️ Incorporating Breath Work into Your Routine

The final section wraps up the breath work demonstration, offering flexibility for viewers to repeat the session as much as they like. The video encourages the audience to make breath work a consistent practice to enhance stamina and relax their mind. It also promotes other videos on stamina improvement and podcasts for deeper exploration of breath work techniques, inviting viewers to check the links provided.

Keywords

💡Stamina

Stamina refers to the ability to sustain prolonged physical or mental effort. In the video, it is emphasized as a multifaceted quality that can be improved not just through running but also by focusing on other aspects like breathing techniques, nutrition, and mental health. The message highlights that stamina is an 'all-around, ever-encompassing endeavor' that can be improved from multiple angles.

💡Breath work

Breath work is a set of breathing exercises that improve oxygen efficiency and lung capacity. The video discusses Eastern practices like 'pranayama,' which help optimize oxygen intake, reducing effort during physical activities. By practicing controlled breathing, viewers can increase their oxygen uptake by up to 25%, leading to better stamina without physically overexerting themselves.

💡Nose breathing

Nose breathing refers to inhaling and exhaling through the nose rather than the mouth. The video emphasizes how habitual nose breathing increases oxygen uptake by 10-25%, improving endurance. It’s recommended not only during physical exertion but also in daily life, to optimize oxygen efficiency and enhance overall stamina.

💡Pranayama

Pranayama is an ancient Indian practice involving controlled breath regulation. Mentioned in the video as part of breath work, it is used to increase oxygen efficiency. Pranayama helps individuals work less while achieving the same results during physical activities, contributing to increased stamina and endurance.

💡Gut health

Gut health is the balance and function of bacteria in the digestive tract. The video stresses the importance of gut health for stamina, explaining that a healthy gut allows better nutrient absorption, balanced hormones, and increased energy. By improving gut health, viewers can enhance stamina, focus, and overall well-being.

💡Adaptogens

Adaptogens are a group of herbs that help the body adapt to stress and maintain balance. The video highlights adaptogens like ashwagandha, which reduce the stress hormone cortisol, promoting better physical performance and stamina. These supplements are recommended for a steady, focused energy boost without the jitteriness caused by stimulants like caffeine.

💡Ashwagandha

Ashwagandha is a popular adaptogen that helps manage stress and improve stamina. The video promotes its use as a natural alternative to caffeine, helping athletes and individuals maintain focus and endurance during physical activities. Its stress-relieving properties make it ideal for increasing stamina in a sustainable way.

💡Interval training

Interval training is a type of workout that alternates between periods of high-intensity exercise and low-intensity recovery. The video recommends this method for improving overall fitness and stamina, especially for sports like football that require bursts of energy followed by recovery. By incorporating interval training, individuals can see quick improvements in their endurance over a few weeks.

💡Probiotics

Probiotics are beneficial bacteria that support gut health. In the video, they are recommended for improving digestion and nutrient absorption, which directly influences energy levels and stamina. By maintaining a healthy gut with probiotics, viewers can experience better endurance and overall physical performance.

💡Wim Hof Method

The Wim Hof Method is a breathing technique designed to improve oxygen efficiency and endurance. The video references this method in the live breath work session, which involves taking deep, fast-paced breaths followed by breath holds. The technique helps increase stamina by optimizing oxygen intake and helping the body withstand physical exertion more effectively.

Highlights

Breathing through your nose can increase oxygen uptake by 10-25%, providing immediate stamina gains.

Incorporating breath work, such as Pranayama, can improve oxygen efficiency and overall stamina.

Stamina is not a linear progression; it requires a holistic approach including nutrition, sleep, and stress management.

Eliminating processed foods, sugar, and improving gut health can significantly boost energy and stamina.

Probiotics and adaptogens, like ashwagandha and cordyceps, can enhance stamina by managing stress and providing a natural energy boost.

Supplements should only support training, not replace the work necessary to improve fitness and stamina.

Training like a footballer using interval training offers one of the best overall fitness regimens for strength and endurance.

Interval training over six weeks can rapidly improve stamina through consistent effort and variation in intensity.

A recommended routine involves a two-minute jog at 60-70% effort, followed by rest and several sprints.

Breath work practices, like those of Wim Hof, can be tailored for athletes to improve focus and oxygen utilization.

A breath work session includes taking 15-30 deep breaths, followed by a full exhalation and holding your breath for 30 seconds.

Repeating breath work sessions can be done before or after training, or even before bed, to promote relaxation and stamina improvement.

Different sports require different types of stamina training, with footballers needing a balance of sprinting, strength, and endurance.

Maintaining good gut health supports better energy, hormone function, and nutrient assimilation, crucial for stamina.

Listening to podcasts like the one with James Nester, author of 'Breath,' provides expert insight into the importance of breathing techniques.

Transcripts

[Music]

you get tired easily if you think

running is the only thing you can do to

improve your stamina we can assure you

there's a whole lot more than that

that's what we got for you today let's

go

[Music]

now before we get going you have to

understand that this video is going to

take you into some aspects of stamina

that you probably have neglected which

is the whole reason why we're making

this video it's quite possible that we

could put 20 to 30 percent gains on you

without even doing a single Sprint

breathing through your nose has been

shown to increase your oxygen uptake

from anywhere from 10 20 to 25 percent

that is correct do not breathe through

your mouth habitually and that goes for

when you're off the field as well and

now we're just getting started because

that's something you can habitually

change that will give you gains

immediately on top of that we can

actually push our lungs and push our

respiratory system with breath work what

is breath work what's that well this is

something that the East has kind of

figured out before the West in the west

we are just catching up on this our

friends over at India have figured some

stuff out well before the rest of the

world things like pranayama and other

parts of breath work that can actually

increase your oxygen efficiency that

means that you can do the same amount of

work and work less and now let's

optimize the the rest of that body

forget everything you thought you knew

about stamina you've been looking at

stamina as a linear progression it is

not it is an all-around ever

encompassing Endeavor that you can

attack from all angles and one of the

things that you guys have to get into

your mind is that your nutrition is

going to optimize your body first things

first we want to make sure we eliminate

unnecessary sugar get rid of the

processed foods make sure we eat enough

plants get some dietary fiber get enough

sleep eliminate the stress the thing

that is going to change everything for

you is when you get your gut health

straight when your gut is healthy you

get more energy your hormones function

smoothly you can assimilate all the

nutrients that you eat and this in turn

will give you more stamina more

endurance and more Focus now I'm a huge

fan of probiotics we do not sell at

glory.com but my favorites are listed

right down below so you can check that

out in the description box of course one

of the other things that we love here at

Gold Remy are adaptogens and of course

if you don't know what adaptions are

just listen to this adaptogens which is

a group and type of herbs they work to

counter interact the effects of stress

in your body my favorite adaptogen of

course being ashwagandha is something

that we love to take because of what it

does to you when you take it habitually

now supplements are not something that

should be at the Forefront of your game

if you want to get fit is there

something that should supplement your

training and that's why it's important

to obviously throw in ashwagandha

cordyceps they're my favorite because of

the two reasons of that I don't like the

Pre-Workout caffeine Jitter and all that

I don't like any of that and that's why

I go with adaptogens there's a pure

reason why these are better to me than

what you would get off that chemical

feeling you have of course it's light

you feel focused you know that you can

go more you know you can push harder

these are the type of supplements for me

that work after all these years of

playing that's why we do those that's

why we have those and if you want to

check them out feel free to go and get

them right down below we'll even throw

you a sale

on to the next thing

you probably thought you were gonna get

out of this video without having to run

run

[Music]

you know very well you gotta run okay we

still got to put in the work all this

other stuff is just supplementary that

way you can actually optimize your

stamina there's all different types of

endurance there's all types of stamina

the marathon runner is training for

something different all right an

American football player is training for

something different a footballer in my

opinion is the guy who's training for

the best overall type of Fitness he's

got to be strong over 90 minutes and

he's got to be able to Sprint jump okay

roll move

when it's demanded that's why in my

opinion training like a footballer is

one of the best ways to stay fit just as

a normal human at all what that looks

like is interval training if we can

incorporate interval training into our

sessions we can get a very good Fitness

over the course of say six weeks but

really if you can do this over the

course of a month and stay consistent

you can change things pretty quickly

another option for you guys is a two

minute jog at about 60 to 70 percent all

right followed by a rest of about a

minute of light jog just doing some

stuff and then

hammer out a bunch of Sprints all right

so that's five Sprints right after let's

go do some breath work

all right so we're gonna give you guys

this straight up live breath work

session most of you guys have probably

heard of Wim Hof what we've got here

today is a much more tailored towards

the athlete breath work session in order

to start this off we will be taking deep

breaths in you can go anywhere from 15

deep breaths to 30 at a more of a fast

pace it would look something like

you can do those all straight through

your nose you can go through your nose

and out out your mouth whatever is

comfortable for you guys is perfectly

fine

we'll take a deep breath in will exhale

all of the oxygen we've got in us get it

all out and then we'll sit there for

about 30 seconds and just chill relax

you can close your eyes if you want you

can listen to cool music that we play

for you relax after that's done boom

we'll take a breath in

and we'll hold that for 15 seconds and

then we'll give you guys the cue again

and then you'll exhale everything that

you've got in you right out

and hold alright so that will be a full

set you guys can then of course repeat

that put it on Loop do whatever we're

gonna do more of these videos if you

guys would like to see more of the

breath work tailored towards footballers

for people that are just trying to

improve their stamina of course let us

know right down below let's get straight

into it alright so 15 deep breaths

starting now

foreign

[Music]

exhale all the way out

[Music]

let your mind relax completely

feel free

let stress completely go

[Music]

inhale in

and hold for 15 seconds

[Music]

exhale out

and hold

[Music]

inhale and there you guys go that gives

you one round of what it would look like

you can repeat this as much as you want

you can do one you can do two you can do

this before bed you can do this after

training you can do this before training

guys it's something that you just have

to make sure that you get on that's the

vid my friends we have so much more for

you if you want to improve your stamina

check out all the stuff we have got

other stamina videos how to improve your

strength all that stuff is right down

below we've got follow along videos

please go check them out and check out

the podcast with James Nester who wrote

the book breathe or breath don't really

know

check it out though it's a very good

podcast he's an expert we'll see you

guys later peace

[Music]