I Was Always Tired (How I fixed it)

Summary

The video script explores the complexities of human energy levels, debunking common myths about energy and motivation. The narrator shares personal experiences of exhaustion during intense training and post-swimming inactivity, contrasting them with newfound energy at 32. The script delves into the role of diet, exercise, and dopamine in energy regulation, emphasizing the importance of motivation and environmental factors over physical attributes. It concludes with practical tips on harnessing discomfort to boost energy and motivation, suggesting that the key to sustained energy lies in our mindset and approach to daily activities.

Takeaways

• 🏊‍♂️ The speaker experienced extreme tiredness during two phases of life: as a college swimmer with 20 hours of intense training per week and the year following when they hardly exercised at all.
• 🔄 At 32, the speaker feels more energetic than at 22, contrary to common expectations, suggesting that energy levels can improve with age through proper lifestyle choices.
• 👴 Meeting energetic 60-year-olds has inspired the speaker to believe that they could have even more energy at 62, highlighting the impact of an active lifestyle and mindset on energy levels.
• 🏃‍♂️ The speaker identifies common mistakes that can lead to low energy, including consuming simple carbohydrates for quick energy, excessive drinking, and sedentary behavior.
• 🍬 Simple carbohydrates provide immediate but short-lived energy, which is useful for short-term activities like marathons but not for maintaining daily energy levels.
• 🏃‍♀️ The human body is physiologically adapted for long-distance running, with features like minimal body hair for temperature regulation, yet lifestyle choices often prevent us from utilizing these adaptations.
• 🤔 The speaker's personal experience of feeling exhausted after both physical inactivity and intense exercise questions the conventional understanding of how energy works.
• 🧠 The script suggests that motivation and desire, driven by dopamine, play a significant role in energy levels, rather than just physical factors like food and rest.
• 💡 Dopamine is the molecule of desire and motivation, not pleasure, and understanding its role in the brain can help in managing energy and motivation effectively.
• 🚿 Seeking discomfort, such as taking a cold shower or engaging in a challenging activity, can stimulate dopamine production, leading to increased motivation and energy.
• 🛑 The speaker contrasts the effects of physical inactivity (driving for 12 hours) with that of a day of exercise, noting that discomfort from exercise can lead to increased energy levels the next day.

Q & A

What were the two periods in the speaker's life when they felt extremely tired?

The two periods were when the speaker was a swimmer in college, training 20 intense hours a week, and the year after they stopped swimming, during which they hardly did any exercise but still felt exhausted.

Why does the speaker feel more energetic at 32 than they did at 22?

The speaker feels more energetic at 32 because they have come to understand the reasons behind their previous tiredness and have likely adopted a lifestyle that supports higher energy levels.

What is the main point the speaker is making about energy levels and age?

The main point is that contrary to common expectations, energy levels can increase with age if one maintains a lifestyle full of physical activity and a hunger for new challenges.

What is the speaker's observation about some 9-year-old children having low energy levels?

The speaker observed that some 9-year-old children have very low energy levels, being exhausted after only 1 or 2 hours of activity, which they consider not normal.

What are some common mistakes people make when trying to find more energy?

Some common mistakes include eating sweet things for immediate energy, drinking coffee, working out without proper rest, and excessive sitting.

Why do marathon runners consume simple carbohydrates during a race?

Marathon runners consume simple carbohydrates because they provide immediate energy that lasts for only a short time, allowing them to maintain their pace for a few kilometers before needing more.

What is the significance of the 'Bottle Claus' story in the script?

The story of 'Bottle Claus' illustrates the importance of carbohydrate intake for endurance athletes and highlights the fact that even at an older age, one can be highly energetic and involved in physically demanding activities.

What is the speaker's analogy for understanding human energy levels?

The speaker uses the analogy of a simple robot with three types of batteries (carbohydrates, fats, and proteins) to explain the different sources of energy in humans and how they can affect energy levels.

What role does dopamine play in motivation and energy according to the script?

Dopamine is described as the molecule of desire and motivation. It spikes when we think about something that could make us feel good and drops below baseline until we achieve it, which can lead to increased motivation and energy.

What advice does the speaker give for increasing motivation and energy?

The speaker advises seeking a level of discomfort that is safe, such as cold showers, meditation, running, or doing something boring, which can lower dopamine levels temporarily and lead to an overcompensation afterward, resulting in increased motivation and energy.

How does the speaker describe the difference between the effects of sitting for long periods versus exercising?

The speaker describes that while both activities can lead to exhaustion, the exhaustion from sitting is associated with physical pain, whereas the discomfort from exercising can lead to increased energy and motivation due to the dopamine reward system.

Outlines

00:00

🏊‍♂️ Energy and Lifestyle Choices

The speaker reflects on two periods of life when they felt perpetually tired: intense swimming training in college and a sedentary year post-swimming. Despite the lack of exercise in the latter, exhaustion persisted. Now, at 32, they feel more energetic than at 22, contrary to common expectations. They attribute this to lifestyle and research findings suggesting that by 62, they could be even more energetic. The speaker has met energetic seniors and children with low energy levels, indicating that energy is not solely about age or physical activity. They share common mistakes made in seeking energy, such as consuming simple carbs for immediate but short-lived energy, and the importance of understanding how the human body uses energy differently from other creatures.

05:02

💡 The Power of Motivation and Dopamine

This paragraph delves into the role of motivation in energy levels, contrasting the speaker's mother and aunt's high energy with the low energy of some 60-year-olds. The speaker ponders the paradox of energy use and introduces dopamine as the key molecule behind desire and motivation, not pleasure as previously thought. They explain the dopamine reward system, which involves a spike and subsequent drop in dopamine levels when anticipating a reward, followed by another rise upon receiving it. The speaker shares a personal anecdote about the pursuit of artistic recognition and how dopamine influenced their motivation. They conclude by referencing Andrew Huberman's advice on seeking discomfort to stimulate dopamine production and increase motivation and energy.

10:07

🚴‍♀️ Overcoming Laziness Through Discomfort

The final paragraph focuses on practical strategies to boost energy and motivation. The speaker suggests that seeking discomfort, rather than comfort, can paradoxically increase energy levels. They list activities that might cause mild discomfort, such as cold showers or meditation, and explain how engaging in these activities can lower dopamine levels temporarily, leading to an overcompensation and a subsequent increase in motivation and energy. The speaker contrasts the effects of a day of driving with a day of exercise, noting that while both were exhausting, the discomfort from exercise left them feeling energized the next day. They invite viewers to watch another video for insights on why people stop exercising and end with an encouraging note to 'Swim FAST!'

Keywords

💡Energy

Energy, in the context of the video, refers to the capacity to perform physical or mental tasks. It is central to the video's theme, which explores why individuals may feel tired and how to increase one's energy levels. The script mentions the creator's personal experiences of feeling exhausted during different phases of life, such as intense swimming training and a period of inactivity, illustrating the contrast between physical exertion and energy levels.

💡Carbohydrates

Carbohydrates are simple sugars found in foods that provide immediate but short-lived energy. The video explains that while they offer a quick energy boost, as seen with marathon runners consuming them during races, they do not sustain energy for long periods. This concept is used to highlight a common mistake people make in seeking energy through quick fixes rather than sustainable sources.

💡Dopamine

Dopamine is a neurotransmitter associated with motivation and desire. The video clarifies that dopamine is not just a 'pleasure' molecule but is crucial for motivation. It explains the dopamine reward system, where the anticipation of something good causes a spike and subsequent drop in dopamine levels, which can be leveraged to increase motivation and energy by seeking discomfort.

💡Discomfort

Discomfort, as discussed in the video, is a state of mild unease or inconvenience that can be intentionally sought to increase motivation and energy. The script suggests that engaging in activities that cause a temporary state of discomfort, such as cold showers or meditation, can lead to an overcompensation in dopamine levels, resulting in increased energy and motivation.

💡Motivation

Motivation is the drive or desire to do something. In the video, it is presented as a key factor in maintaining high energy levels. The creator's experiences and the examples of energetic 60-year-olds demonstrate that having a strong motivation can lead to higher energy levels, even when physical conditions might suggest otherwise.

💡Exercise

Exercise is any physical activity that helps improve health and increase energy. The video contrasts the effects of a day of driving with a day of exercising, showing that while both can lead to exhaustion, the latter can also lead to increased energy levels due to the discomfort it causes and the subsequent dopamine response.

💡Depression

Depression is a state of low mood that can affect energy levels. The script mentions that certain lifestyle choices, such as consuming sweet things or a lack of exercise, can lead to tiredness, laziness, and depression, indicating a link between energy, mood, and overall well-being.

💡Sustenance

Sustenance refers to the nourishment or support necessary for life. In the context of the video, it is related to the types of energy sources the body uses, such as carbohydrates, fats, and proteins. The script discusses how the body's energy sustenance is not just about the quantity of energy stores but also the ability to utilize them effectively.

💡Adaptations

Adaptations are the physical or behavioral characteristics that help organisms survive in their environment. The video mentions human physiological adaptations, such as the lack of hair and the ability to sweat, which are advantageous for long-distance running and thus relate to the theme of energy and its utilization.

💡Marathon

A marathon is a long-distance running race with an official distance of 42.195 kilometers. The video uses marathon running as an example to illustrate the immediate energy provided by carbohydrates and the strategy of consuming them at intervals to sustain energy during the race.

💡Lifestyle

Lifestyle encompasses the interests, opinions, behaviors, and behavioral orientations of an individual, group, or culture. The script highlights the lifestyles of energetic 60-year-olds, characterized by physical activity and a hunger for challenges, as a model for maintaining high energy levels.

Highlights

The speaker identifies two periods in their life when they felt constantly tired due to improper energy management.

During their college years as a swimmer, they trained 20 hours a week, leading to exhaustion.

After stopping swimming, the speaker experienced a different kind of fatigue despite reduced physical activity.

At 32, the speaker feels more energetic than at 22, contrary to common expectations for aging.

The speaker's research suggests that by 62, they may have even more energy than currently, influenced by the lifestyle of energetic seniors.

Some children exhibit low energy levels, which the speaker considers abnormal.

The video discusses common mistakes made in seeking energy, such as improper diet and lack of exercise.

Exhaustion can occur from both physical inactivity and intense exercise, challenging traditional views on energy expenditure.

The speaker's research on human energy usage led to insights about counterintuitive behaviors.

Simple carbohydrates provide quick but short-lived energy, as demonstrated by marathon runners' strategies.

Eliud Kipchoge's carbohydrate intake during a marathon is the highest recorded, illustrating the demands of endurance events.

Humans have physiological adaptations for long-distance running, such as the ability to sweat and cool down.

Motivation, not physical conditions, often determines the energy levels of humans.

The speaker's family members and older individuals demonstrate high energy levels linked to motivation and physical activity.

Dopamine is identified as a key molecule for motivation rather than pleasure, challenging previous assumptions.

The dopamine reward system involves a drop in dopamine levels before an anticipated reward, followed by a spike upon achievement.

Seeking discomfort can paradoxically increase motivation and energy levels by manipulating dopamine levels.

The speaker contrasts the physical exhaustion from a day of driving with the energizing discomfort from a day of exercise.

Transcripts

There are two times in my life that I remember for always being tired.

I was making big mistakes that would prevent me from using energy correctly.

One, When I was a swimmer in college and trained 20 intense hours a week and Two the year after

I stopped swimming.

This year I hardly did any exercise, but it was just as exhausted.

Now I finally understand why I felt tired.

At 32 I feel more energetic than when I was 22.

Quite the opposite of what 32-year-olds told me when I was younger.

And thanks to what I researched for this video, it is likely that at 62 I will have even more

energy than I do today.

Thanks to this channel I have met some of the most energetic 60 year olds in the world.

They have a lifestyle full of physical activity and an insatiable hunger for new challenges.

I have also known children as young as 9 years old who have the minimum energy to be active

1 or 2 hours a day, then they are exhausted.

This is not normal.

In this video I share some of the most common mistakes we make when it comes to finding

energy.

Two weeks ago we went on vacation.

I spent 11 straight hours driving.

I just sat in the car all day and yet I ended up exhausted.

The next day, I exercised 3 times in less than 12 hours and according to my phone I

walked more than 10 km.

I know, I have vacations a little different from most.

Again at the end of the day I ended up exhausted.

Those two days were a mini version of my tired years.

Clearly I moved a lot more on the second day than the first and, but I was exhausted at

the end of both.

There's something weird here.

That's not how I thought energy worked.

I did a lot of research on how the human body uses energy.

I felt like an alien trying to understand humans.

As an alien I discovered that humans make decisions that go in the opposite direction

of their goals.

One of the most obvious examples is how we try to find more energy for our everyday lives.

We make big mistakes that make us more tired, lazy and depressed.

Some of the biggest mistakes I have made to find energy are eating sweet things, drinking

coffee, working out and sitting down.

Sweet things have a lot of simple carbohydrates.

Carbohydrates will give you energy immediately but for a short time.

Based on my initial research by osmosis being married to a sports nutritionist: marathon

runners drink a lot of simple carbohydrates because they need the energy right away.

But they know that this will only last a few kilometers.

So they have to drink or eat more carbs every few miles.

Eliud Kiptchogue, the world's greatest marathon runner, drinks his carefully prepared carb

loaded drinks 13 different times throughout the two-hour race.

In his fastest run he drank 200 grams of carbs.

That's the highest formally recorded carbohydrate intake by a marathon runner.

Just as interesting, the man who delivered his drinks is a 56-year-old German named Claus-Henning

Schulke.

AKA Bottle Claus

If I were an alien and knew only this fact, I would say that humans are like simple robots

that only need a battery full of carbohydrates and can move for a few minutes.

After that they need another candy to keep going.

I have already tried this tactic.

Unfortunately it doesn't work the same way if you're not running a marathon.

The food you eat is very important to your energy levels.

But food is not what tells your body to move!

There is something more powerful that controls the amount of energy your body uses or stores

for later.

In this world, some animals seem to have a lot of energy and others seem to be resting

all the time.

Some of them get tired after a short burst of vigorous exercise, and others can walk,

swim, or fly for many hours without getting tired.

In their natural habitat, none feel lazy.

They all do what is best for them or for the species.

Interestingly, there is only one creature that can run for many many hours, but chooses

not to.

Humans have many physiological adaptations that allow them to run long distances.

One of them is that they do not have much hair and can lower their temperature with

sweat.

Why is it that some humans have the energy to run a lot and others don’t?

This one, for example, has a lot of hair, has flat feet and does not have enough motivation

to hunt in the wild for food.

He lives a comfortable life.

His shelter has already been built, the food he eats has already been gathered and hunted,

and he mostly moves for an hour or two a day to make up for the lack of movement he has

the rest of the day.

I'm sure if he didn't have this comfortable life, he would be able to run and search for

food, even though his vision is not good.

According to the data, the activity that you would most likely choose to obtain food would

be spear fishing.

Energy for these human creatures seems to come from environmental factors rather than

from their food, rest, or exposure to sunlight.

But the invisible difference of those very energetic humans vs the low energy ones is

inside the scull.

My mom and aunt have A LOT of energy.

When there is a long physical task, they can outlast any of their nephews.

When they are in the zone, they hate eating and sleeping because it means less time doing.

One thing they have in common with the 60-year-old athletes we've met is that they always have

the motivation to keep moving.

This broke my brain a little when I thought about it.

It does not seem logical from the point of view of physics.

The more energy you use, the more energy you have?

What is this?

Are we living in a simulation or what?

Let's go back to the analogy of a simple robot with a battery.

This time we find out that the robot has three types of batteries.

Carbohydrates are one of them.

The other two are fats and protein.

Some people have more batteries than others.

The number of batteries is not directly related to the amount of energy the little robot can

use.

Sometimes too many batteries are too heavy for the robot to move.

Sometimes the joints of the robot are rusty from not moving enough.

So even though the battery reserve is there, the robot cannot use the batteries to move.

The joints begin to rust after just a few hours without movement.

But even if the joints are fine and it has enough batteries, it is useless if the cables

do not send the signal to move.

And this is where the analogy breaks down.

Because robots don't have feelings.…

Yet.

When we say someone has a lot of energy, we don't mean it literally.

In fact, people with a lot of energy are the opposite of what we think of as someone with

a lot of energy.

When I said that I met some of the most energetic 60-year-olds in the world, I meant that they

are not lazy in any way.

They have enough motivation to do just about anything, and their bodies are capable of

amazing things.

Having a lot of motivation is what I want when I have something to do but I feel tired.

I know that my body will find the necessary energy with enough motivation.

Even if I was almost starving.

Feeling motivated is created by a molecule called dopamine.

This is what we have been looking for all this time.

According to Andrew Huberman, dopamine isn't the main molecule of pleasure as many people

thought after the initial studies on the brain.

It is now known that it is the molecule of desire and motivation!

The system of dopamine might be counter intuitive but once you understand it, it makes perfect

sense.

When we think about something that has the potential to make us feel good, our dopamine

spikes and here is the important part, then drops below where it was for a while until

you're about to get what you want.

It will then rise again when it reaches the desired point, and depending on how good the

result was, it will go up if it is more than you expected, it will go back down to the

baseline if it was what you expected, or if it was not a disappointment, it will fall

still lower than it was.

I am going to tell you a good example from my childhood that perfectly illustrates the

dopamine reward system.

My mother's side of the family is artistic.

I remember seeing drawings of my older cousins and how even the adults were amazed and proud.

So, when I was 9 years old, I took up pencil and paper for the first time to make my first

drawing, imagining that adults would be proud of my drawing.

This created a small dopamine spike, but more importantly, it created a "drought."

I mean, I went down.

And to raise it I knew what to do.

I finished my drawing and was about to show it them.

Just before they saw it there was another spike.

When they saw it and weren't impressed at all, the dopamine level dropped even lower

than before.

We don't consciously notice these changes in dopamine, but they affect our entire lives.

Out of 20 cousins, about 11 of us study or practice some type of art.

I don't know about them, but my dopamine levels went back to pre-9-year-old only after my

brother ranked me in the top 3 artist of the family.

According to Huberman, this is what we must do to be more motivated and more energetic.

If I feel lazy, procrastinating, or tired, I should look for discomfort.

This is the opposite of when we usually do.

We usually seek comfort and easy rewards without effort.

We’ve talked about the difference between discomfort and pain in other videos.

We don't want to look for pain.

We want to look for a level of discomfort that is safe.

Examples of this may include: cold shower, 5 minute meditation (especially if you hate

the meditation), run, hold your breath for 30 seconds, or do nothing, just watch something

boring (not your phone).

If anything on this list almost made you cringe, then you have your answer.

Doing uncomfortable things (like saying the word "uncomfortable") will LOWER your dopamine

so fast that once the activity is over, you'll brain will overcompensate and you'll have

more dopamine than before.

So, more motivation and energy to do anything.

You have to go down, doing boring or difficult things, in order to go up!

After spending 12 hours driving and then spending a full day working out, I was exhausted by

the end of both with one major difference.

My body was in a lot of pain after sitting.

But the day after exercising?

I was full of discomfort but also full of energy.

If you want to know why I, and most people, stop exercising, watch this video.

See you there!

Swim FAST!