WEBVTT - MOTIVATIONAL MOMENT: Boosting energy, naturally 🚀

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<v Speaker 1>I'm Sam Wood, and this is your motivational moment, and

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<v Speaker 1>we're going to talk energy levels and how you can

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<v Speaker 1>boost your energy levels. It's not rocket science. I'm not

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<v Speaker 1>going to give you these tips and you go, oh

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<v Speaker 1>my god, that's an earth shattering bit of advice that

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<v Speaker 1>I've never heard before. But I often think we neglect

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<v Speaker 1>these three things, or even don't track them or understand

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<v Speaker 1>what is perhaps having the biggest impact, both positively or

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<v Speaker 1>negatively on our energy level.

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<v Speaker 2>So the big three are sleep, diet.

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<v Speaker 1>And movement, which, as like I said, it's not rocket science,

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<v Speaker 1>but let's look at the numbers. You've got to prioritize

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<v Speaker 1>your sleep. You've got to get seven to eight hours

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<v Speaker 1>not just of sleep, but quality sleep every single night.

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<v Speaker 1>So these people that I speak to, that's where I

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<v Speaker 1>go first, ask them about sleep.

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<v Speaker 2>Oh yeah, no, no way, mate.

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<v Speaker 1>I don't go to bed till one o'clock in the morning.

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<v Speaker 1>So it's a really simple, quick, easy fix for these people.

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<v Speaker 1>It might not be easy to change, but it's easy

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<v Speaker 1>to identify. So that's where we start. Then it's diet.

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<v Speaker 1>How much are you eating, what foods are you eating?

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<v Speaker 1>Is there too much sugar? How much caffeine are you

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<v Speaker 1>having per day? Are you relying on the caffeine when

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<v Speaker 1>the caffeine's not there?

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<v Speaker 2>What happens.

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<v Speaker 1>I even read the other day that you know, caffeine

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<v Speaker 1>is most effective if you have it one hour after waking,

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<v Speaker 1>which is something completely new for me. But it's amazing

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<v Speaker 1>how the science on this and the research on this

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<v Speaker 1>is always changing now. I also think coffee gets a bit.

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<v Speaker 2>Of a bad rap. People are all about, I've.

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<v Speaker 1>Got to give up Coffee's okay if you're having one

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<v Speaker 1>or two per day, and you're having them early in

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<v Speaker 1>the day, so it's not impacting both when you go

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<v Speaker 1>to bed and then the quality of sleep when you

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<v Speaker 1>do go to bed. So it's one to two cups

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<v Speaker 1>a day early in the day and you should be okay.

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<v Speaker 1>Then there's movement. We think exercise some of us makes

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<v Speaker 1>us tired. Exercise gives us energy. So don't pull away

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<v Speaker 1>from movement if you're tired, move towards it, and it's

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<v Speaker 1>whatever you enjoy doing as long as you're doing it consistently.

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<v Speaker 1>Doesn't have to be the hardest work out in the world,

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<v Speaker 1>doesn't have to be the longest exercise bad in the world.

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<v Speaker 1>Just something you can do consistently, because we want to

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<v Speaker 1>boost our energy consistently when I get thirty minutes in

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<v Speaker 1>every single day.

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<v Speaker 2>If we can.

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<v Speaker 1>Now to help you understand these three and this is

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<v Speaker 1>the key, I want you to start a little energy journal.

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<v Speaker 2>Just buy a.

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<v Speaker 1>Little exercise book and you need seven pages. And what

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<v Speaker 1>you're going to do is you going to give yourself

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<v Speaker 1>a score. So you're going to write down Monday sleep,

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<v Speaker 1>how many quality hours did I get?

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<v Speaker 2>You write it in. You've got to be really honest.

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<v Speaker 2>There's no point line to yourself right in the honest

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<v Speaker 2>score diet out of ten?

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<v Speaker 1>What score do I give myself based on the quality

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<v Speaker 1>of food, the volume of food, how.

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<v Speaker 2>Much I ate just before I went to bed?

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<v Speaker 1>Said too much sugar? Is there too much caffeine? Just

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<v Speaker 1>give yourself an overall score out of ten. Again, but

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<v Speaker 1>be really honest and pop it in there. And then exercise.

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<v Speaker 1>You know, if you did an hour of exercise, it

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<v Speaker 1>might be a ten. If you did half an hour

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<v Speaker 1>of exercise, it might be an eight. If you did

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<v Speaker 1>no exercise, it's probably a one. If you just got

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<v Speaker 1>some steps in or a walk in, it might be

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<v Speaker 1>a five. Somewhere in the middle, give yourself a score.

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<v Speaker 1>Then the last thing you put in this exercise book

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<v Speaker 1>on a daily basis is you give yourself an energy

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<v Speaker 1>score out of ten. Just before your head hits the pillow,

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<v Speaker 1>you're right down. I gave myself a sleep score from

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<v Speaker 1>last night. I gave myself a diet score throughout the day.

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<v Speaker 1>I gave himself a movement score, an exercise score throughout

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<v Speaker 1>the day.

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<v Speaker 2>And then how did I feel?

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<v Speaker 1>Because often I don't think we can remember either what

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<v Speaker 1>we've eaten or how much so that we've had all.

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<v Speaker 1>More importantly, I don't think we remember how we feel

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<v Speaker 1>in the moment, and we often forget did I feel

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<v Speaker 1>crappy on Wednesday? Or was it Thursday? And was it

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<v Speaker 1>the dinner that I ate? Or you know, it's very

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<v Speaker 1>hard to pinpoint. So journling these things in the simplest,

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<v Speaker 1>quickest manner ever it can be a really really powerful technique.

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<v Speaker 2>Powerful two.

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<v Speaker 1>And then at the end of seven days worth of data,

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<v Speaker 1>you look back and you see if there's any habits,

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<v Speaker 1>any patterns that have developed, whereas, if I do X,

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<v Speaker 1>has my energy been positively or needively impacted in a

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<v Speaker 1>particular way. And then you build on the good.

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<v Speaker 2>Habits and you try and remove the bad ones.

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<v Speaker 1>This is your homework for this week, so I want

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<v Speaker 1>you to track these three things. Sleep scre at a ten,

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<v Speaker 1>diet scre at a ten, movements score at a ten,

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<v Speaker 1>and then the end of the day you also give

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<v Speaker 1>yourself a square at a ten for how your energy

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<v Speaker 1>levels have been for that day.