Why Am I Always Tired? Avoid These 6 Energy Vampires | Exhausted
Summary
TLDRThis video script offers six evidence-based tips to boost energy levels and combat fatigue. It emphasizes the importance of quality sleep, regular exercise, stress reduction, a balanced diet, proper fluid intake, and social connections. The speaker, drawing from personal experience with demanding work schedules, explains how lifestyle habits significantly impact energy and suggests practical ways to enhance vitality and overall well-being.
Takeaways
- đŽ Adequate and high-quality sleep is crucial for maintaining energy levels, and poor sleep can increase cortisol levels and inflammation.
- đââïž Regular exercise, despite initial fatigue, can improve baseline energy levels over time by strengthening muscles and increasing ATP production.
- đ§ââïž Chronic stress can deplete energy by raising cortisol levels, but stress reduction techniques like yoga and mindfulness can help mitigate this.
- đ„ A balanced diet rich in vitamins, minerals, and lean proteins is essential for ATP production and overall energy levels, avoiding sugar spikes and processed foods.
- đ§ Proper fluid intake is vital; sugary drinks and excessive caffeine can lead to dehydration and fatigue, affecting sleep quality.
- đ€ Social connections can positively impact energy levels, with isolation being linked to depression and fatigue.
- đ Establishing good sleep hygiene includes maintaining a consistent sleep schedule, keeping the sleep environment cool and free of electronics, and avoiding caffeine and alcohol close to bedtime.
- đ« Inactivity can lead to muscle weakening and inefficient energy use, so staying active is key to conserving ATP and boosting energy.
- đ Eating smaller meals and healthy snacks throughout the day can provide a steady supply of nutrients and help avoid blood sugar spikes.
- đ« Alcohol, even though it may initially aid sleep, disrupts the sleep cycle and can lead to snoring and sleep apnea, affecting energy levels.
- đ§ The brain's production of energy-related chemicals can be enhanced through physical activity, contributing to increased energy levels.
Q & A
What is the primary reason for feeling tired according to the script?
-The script suggests that feeling tired can be due to a combination of factors including age-related loss of mitochondria, lifestyle habits, lack of sleep, inactivity, stress, poor diet, poor fluid choices, and social isolation.
Why do we lose energy as we age?
-As we age, we lose mitochondria, which are the energy-producing engines in our bodies, resulting in less production of adenosine triphosphate (ATP), the molecule that provides energy to cells.
What is the role of sleep in maintaining energy levels?
-Adequate amounts of high-quality sleep are crucial for maintaining energy levels. Lack of good sleep increases cortisol levels and promotes inflammation, which can lead to fatigue.
What are some sleep hygiene practices recommended in the script?
-The script recommends going to bed and waking up at the same time each day, keeping the room cool and quiet, avoiding electronics before bed, not exercising close to bedtime, and avoiding caffeine and alcohol close to bedtime.
How does inactivity affect energy levels?
-Inactivity can lead to weakened and shrinking muscles, which use energy inefficiently. Regular exercise, on the other hand, can increase baseline energy levels over time.
What is the impact of stress on energy levels?
-Chronic stress raises cortisol levels, which can reduce the production of ATP and increase inflammation, leading to fatigue.
Why is a poor diet linked to lower energy levels?
-A poor diet may lack the necessary vitamins and minerals for ATP production and can increase inflammation, leading to feelings of tiredness. Consuming too much sugar can also cause blood sugar spikes and crashes.
How do fluid choices affect energy levels?
-Drinking sugary sodas and juices can cause dehydration and blood sugar spikes, similar to eating sugar. Not drinking enough water can also lead to dehydration and fatigue.
What is the relationship between social isolation and energy levels?
-Social isolation is associated with depression, which can lead to fatigue. Connecting with others can provide a different outlook and boost energy levels.
Why is alcohol consumption before bed not recommended?
-Alcohol, like caffeine, can suppress ADH levels, leading to increased urination and dehydration. It also relaxes throat muscles, potentially causing snoring and sleep apnea, which can disrupt sleep and lower ATP levels.
What are some signs that may indicate sleep apnea according to the script?
-Signs that may indicate sleep apnea include frequent snoring and episodes of apnea, which are pauses in breathing during sleep that can lower blood oxygen levels and ATP.
Outlines
đŽ Boosting Energy Through Sleep Hygiene
The first paragraph emphasizes the importance of sleep for maintaining energy levels. It discusses the impact of inadequate sleep on cortisol levels and inflammation, which can lead to fatigue. The speaker, drawing from personal experience, suggests good sleep hygiene as a remedy, including consistent sleep schedules, a cool and quiet sleeping environment, and avoiding electronics before bed. Additionally, the paragraph advises against late caffeine and alcohol consumption due to their disruptive effects on sleep quality. Sleep apnea is also mentioned as a potential cause of sleep disruption and energy loss, urging those with symptoms to consult a doctor.
đââïž Overcoming Fatigue with Regular Exercise
This paragraph focuses on the role of physical activity in combating fatigue. Contrary to the misconception that exercise leads to tiredness, the speaker explains that regular exercise can actually increase baseline energy levels over time. The benefits of exercise are linked to muscle health and the production of energy-efficient mitochondria and ATP. The paragraph also distinguishes between general physical activity and structured exercise routines, advocating for the latter to enhance muscle strength and energy conservation. Moreover, the speaker highlights the importance of proper diet, stress reduction techniques, and avoiding sugary drinks and dehydration to maintain energy levels and overall health.
Mindmap
Keywords
đĄMitochondria
đĄAdenosine Triphosphate (ATP)
đĄCortisol
đĄSleep Hygiene
đĄInflammation
đĄExercise
đĄStress Reduction Techniques
đĄDietary Habits
đĄSugary Drinks
đĄDehydration
đĄSocial Isolation
Highlights
Avoiding six specific things can increase energy levels and improve overall well-being.
Mitochondria loss with age leads to decreased ATP production, affecting energy levels.
Lifestyle habits significantly contribute to fatigue, not just age and disease.
Adequate and high-quality sleep is crucial for maintaining energy levels.
Good sleep hygiene includes consistent sleep times and a sleep environment free of electronics.
Exercising before bed can disrupt sleep by stimulating the body.
Limiting caffeine and alcohol intake, especially close to bedtime, can improve sleep quality.
Sleep apnea can cause disruptions in sleep and affect energy levels.
Regular exercise can increase baseline energy levels despite initial fatigue.
Muscle mass is linked to energy efficiency and ATP production.
Chronic stress raises cortisol levels, which can reduce ATP production and increase inflammation.
Stress reduction techniques like exercise, yoga, and mindfulness can lower cortisol levels.
A poor diet lacking in essential vitamins and minerals can lead to fatigue.
Eating foods with added sugars can cause blood sugar spikes and crashes, contributing to fatigue.
Proper fluid intake is vital; sugary drinks and dehydration can lead to fatigue.
Alcohol and caffeine can suppress ADH levels, leading to dehydration and increased urination.
Social isolation is associated with depression and fatigue; connecting with others can boost energy.
An upcoming series of videos will focus on sleep issues and their impact on energy levels.
Transcripts
do you feel tired to have like no energy all the time well if you avoid these six Â
things that I'm about to tell you you can increase your energy levels and feel great
as someone who's been through residency and fellowship and working crazy hours on average Â
80 hours a week and then I was also on call every fourth night where you're up for 24 hours Â
straight sleep cycle gets all messed up I speak from experience when I say I feel tired all the Â
time or at least I used to and just have periods where have very low energy so there are actually Â
six things that you can avoid to feel like that and these are based on the latest medical science Â
evidence-based medicine so without further ado let's gonna get started for one thing as we get Â
older we lose mitochondria which are the energy producing engines in ourselves and because of Â
that we produce less adenosine triphosphate or ATP for short ATP is the molecule that provides Â
energy to cells throughout the body other causes of fatigue like medication side effects or chronic Â
illness like depression or heart disease COPD can make you feel tired or sluggish but age and Â
disease related factors aren't the only things that suck your energy lifestyle habits play a Â
big part in fatigue the first one being lack of sleep and when I say lack of sleep I mean lack Â
of adequate amounts of high-quality sleep so it's not just how long sleep it's how good the sleep Â
itself is lack of good sleep increases cortisol levels and promotes inflammation in order to get Â
good sleep you need to have good sleep hygiene this means going to bed and waking up at the same Â
time each day you keep your room on the cooler side and keep it quiet and free of electronics Â
which stimulate your brain the blue light from the cell phone from the laptop from the iPad whatever Â
stimulates your eyes since your brain no bueno so no using your phone in bed also don't exercise Â
before bed at least within two hours because this stimulates you and it's put you in a adrenergic Â
state and you need to be in a parasympathetic State a calm relaxed state before going to bed
if you do drink caffeine don't drink too much and make sure it's early in the day Â
and absolutely do not drink caffeine within eight hours of bedtime and the same applies to alcohol Â
even though alcohol may help you fall asleep it actually interrupts a sleep cycle and diminishes Â
the quality of sleep also alcohol relaxes the muscles in your throat while you're sleeping Â
that's why you're more prone to snoring when you're drinking alcohol and you're more prone Â
to sleep apnea when alcohol is in your system if sleep issues are caused by sleep apnea which are Â
pauses in breathing during sleep the dips in blood oxygen levels lowers the ATP in energy levels so Â
talk to your doctor about the possibility of having sleep apnea other things that may rob Â
you of sleep include medication side effects and frequent trips to the bathroom so it's another Â
reason to avoid alcohol and caffeine too close to bedtime and if you think you might be snoring too Â
much or have apnic episodes definitely check with your doctor okay so we talked about the Â
first thing to avoid which is not getting good sleep so in other words get good sleep the second Â
thing to avoid on the list which is sucking your energy away is inactivity some people think that Â
if they exercise they'll become more tired and that's true but it's only temporary over time Â
with regular activity and especially with regular exercise your baseline energy levels increase why Â
does this happen well at least part of the reason is related to your muscles if you have less muscle Â
mass that means you have fewer mitochondria and less ATP being sedentary results in weakening Â
and shrinking of muscles causing them to use energy inefficiently physical activity which Â
is not exercised per se strengthens muscles helps them become more efficient and conserve Â
ATP and increases the production of energy producing brain chemicals although general Â
physical activity is good like standing and walking routine exercise is even better
the third thing that might be sucking your energy level away is too much stress in your life chronic Â
stress can raise cortisol levels cortisol is a hormone produced by the adrenal glands and when Â
this is released bad stuff happens it reduces the production of ATP it increases inflammation too Â
much cortisol not good so using stress reduction techniques lowers cortisol levels so you can do Â
things like exercise yoga mindfulness Tai Chi breathing exercise even 10 minutes a day of one Â
of these is helpful the fourth thing that might be sucking your energy away is having a poor diet if Â
you're not eating healthy you're less likely to get the right vitamins and minerals necessary to Â
produce enough ATP and you end up feeling more tired also eating too much processed food can Â
increase inflammation which impairs production of ATP in energy eating foods with added sugars Â
is also bad because it causes the blood sugar spikes and the crash that you get afterwards Â
and it causes more chronic fatigue overall so eating healthy means eating all foods including Â
vegetables fruits whole grains lean proteins like fish chicken nuts seeds fatty acids and Â
protein rich foods also help boost ATP and go for smaller meals with healthy snacks in between Â
to provide your body with a steady supply of nutrients and fewer blood sugar spikes
okay so the fifth thing on the list that might be sucking your energy away is pore Â
fluid choices pore fluid choices can make you tired here's why the things that you Â
drink actually matter drinking sugary sodas and juices has the same effect as eating sugar also Â
for patients with diabetes consuming too much sugar causes dehydration this is why patients Â
with diabetes will often present with increased thirst and increased Jar nation that's a tip-off Â
as to how we make the diagnosis this happens as a result of blood sugar overload in the kidneys Â
the kidneys can't retain all that sugar and it ends up being spilled into the urine so Â
sugar in general is bad but sugary drinks is even worse because you're delivering a huge sugar load Â
and rapid time to the body and there are other things that can cause dehydration too which in Â
turn leads to fatigue so what else do i Dre to you will first starters are simply not drinking Â
enough water healthy people need on average eight cups of water per day and more if they're Â
exercising especially if they're exercising on a hot day drinking too much caffeine leads to Â
dehydration caffeine suppresses ADH secretion from the posterior toward pituitary gland of the brain Â
so when this is suppressed these low ADH levels force the kidneys to retain less water in the Â
body and so you end up peeing more so caffeine by itself makes you pee more but then we add water Â
to the tea or the coffee that we're drinking so you're gonna pee a lot peeing a lot means you Â
go to the bathroom so it's gonna interrupt your sleep which means less adequate sleep Â
and alcohol will have the same effect as caffeine because it also suppresses ADH levels which means Â
you're gonna pee more and lose more water from your body alright so the sixth thing on our list Â
that might be sucking your energy away is social isolation isolating yourself from other people Â
is associated with depression and depression is linked to fatigue connecting with other people Â
can bring a different outlook and give a spark to your energy levels and sorry I'm not talking Â
about Instagram and Twitter here I'm talking real life face-to-face so don't neglect your Â
friends family may or new acquaintances unless they're just bad people in that case get rid of Â
them so I knew I talked a little bit about sleep in this video but I'm actually gonna make a whole Â
series of videos on sleep because there's just so much to know and there's so many different Â
sleep issues with different people and there's so many people that have sleep issues so I'll Â
make a series of videos and look for the next one coming up soon I'll see you in the next one
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