Speaker 1: I'm Sam Wood, and this is your motivational moment, and
Speaker 1: we're going to talk energy levels and how you can
Speaker 1: boost your energy levels. It's not rocket science. I'm not
Speaker 1: going to give you these tips and you go, oh
Speaker 1: my god, that's an earth shattering bit of advice that
Speaker 1: I've never heard before. But I often think we neglect
Speaker 1: these three things, or even don't track them or understand
Speaker 1: what is perhaps having the biggest impact, both positively or
Speaker 1: negatively on our energy level.
Speaker 2: So the big three are sleep, diet.
Speaker 1: And movement, which, as like I said, it's not rocket science,
Speaker 1: but let's look at the numbers. You've got to prioritize
Speaker 1: your sleep. You've got to get seven to eight hours
Speaker 1: not just of sleep, but quality sleep every single night.
Speaker 1: So these people that I speak to, that's where I
Speaker 1: go first, ask them about sleep.
Speaker 2: Oh yeah, no, no way, mate.
Speaker 1: I don't go to bed till one o'clock in the morning.
Speaker 1: So it's a really simple, quick, easy fix for these people.
Speaker 1: It might not be easy to change, but it's easy
Speaker 1: to identify. So that's where we start. Then it's diet.
Speaker 1: How much are you eating, what foods are you eating?
Speaker 1: Is there too much sugar? How much caffeine are you
Speaker 1: having per day? Are you relying on the caffeine when
Speaker 1: the caffeine's not there?
Speaker 2: What happens.
Speaker 1: I even read the other day that you know, caffeine
Speaker 1: is most effective if you have it one hour after waking,
Speaker 1: which is something completely new for me. But it's amazing
Speaker 1: how the science on this and the research on this
Speaker 1: is always changing now. I also think coffee gets a bit.
Speaker 2: Of a bad rap. People are all about, I've.
Speaker 1: Got to give up Coffee's okay if you're having one
Speaker 1: or two per day, and you're having them early in
Speaker 1: the day, so it's not impacting both when you go
Speaker 1: to bed and then the quality of sleep when you
Speaker 1: do go to bed. So it's one to two cups
Speaker 1: a day early in the day and you should be okay.
Speaker 1: Then there's movement. We think exercise some of us makes
Speaker 1: us tired. Exercise gives us energy. So don't pull away
Speaker 1: from movement if you're tired, move towards it, and it's
Speaker 1: whatever you enjoy doing as long as you're doing it consistently.
Speaker 1: Doesn't have to be the hardest work out in the world,
Speaker 1: doesn't have to be the longest exercise bad in the world.
Speaker 1: Just something you can do consistently, because we want to
Speaker 1: boost our energy consistently when I get thirty minutes in
Speaker 1: every single day.
Speaker 2: If we can.
Speaker 1: Now to help you understand these three and this is
Speaker 1: the key, I want you to start a little energy journal.
Speaker 2: Just buy a.
Speaker 1: Little exercise book and you need seven pages. And what
Speaker 1: you're going to do is you going to give yourself
Speaker 1: a score. So you're going to write down Monday sleep,
Speaker 1: how many quality hours did I get?
Speaker 2: You write it in. You've got to be really honest.
Speaker 2: There's no point line to yourself right in the honest
Speaker 2: score diet out of ten?
Speaker 1: What score do I give myself based on the quality
Speaker 1: of food, the volume of food, how.
Speaker 2: Much I ate just before I went to bed?
Speaker 1: Said too much sugar? Is there too much caffeine? Just
Speaker 1: give yourself an overall score out of ten. Again, but
Speaker 1: be really honest and pop it in there. And then exercise.
Speaker 1: You know, if you did an hour of exercise, it
Speaker 1: might be a ten. If you did half an hour
Speaker 1: of exercise, it might be an eight. If you did
Speaker 1: no exercise, it's probably a one. If you just got
Speaker 1: some steps in or a walk in, it might be
Speaker 1: a five. Somewhere in the middle, give yourself a score.
Speaker 1: Then the last thing you put in this exercise book
Speaker 1: on a daily basis is you give yourself an energy
Speaker 1: score out of ten. Just before your head hits the pillow,
Speaker 1: you're right down. I gave myself a sleep score from
Speaker 1: last night. I gave myself a diet score throughout the day.
Speaker 1: I gave himself a movement score, an exercise score throughout
Speaker 1: the day.
Speaker 2: And then how did I feel?
Speaker 1: Because often I don't think we can remember either what
Speaker 1: we've eaten or how much so that we've had all.
Speaker 1: More importantly, I don't think we remember how we feel
Speaker 1: in the moment, and we often forget did I feel
Speaker 1: crappy on Wednesday? Or was it Thursday? And was it
Speaker 1: the dinner that I ate? Or you know, it's very
Speaker 1: hard to pinpoint. So journling these things in the simplest,
Speaker 1: quickest manner ever it can be a really really powerful technique.
Speaker 2: Powerful two.
Speaker 1: And then at the end of seven days worth of data,
Speaker 1: you look back and you see if there's any habits,
Speaker 1: any patterns that have developed, whereas, if I do X,
Speaker 1: has my energy been positively or needively impacted in a
Speaker 1: particular way. And then you build on the good.
Speaker 2: Habits and you try and remove the bad ones.
Speaker 1: This is your homework for this week, so I want
Speaker 1: you to track these three things. Sleep scre at a ten,
Speaker 1: diet scre at a ten, movements score at a ten,
Speaker 1: and then the end of the day you also give
Speaker 1: yourself a square at a ten for how your energy
Speaker 1: levels have been for that day.