WEBVTT - MOTIVATIONAL MOMENT: Fighting fatigue 🥱

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

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<v Speaker 1>this week, fighting fatigue. I thought, what a great thing

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<v Speaker 1>to talk about this week because I am effing exhausted,

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<v Speaker 1>which is true, but that's not the fatigue that I'm

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<v Speaker 1>talking about. I'm not really talking about my current situation,

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<v Speaker 1>which is quite unique and we'll pass. But it's amazing

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<v Speaker 1>when I have been speaking to people over the past

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<v Speaker 1>couple of months and telling them how tired I am,

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<v Speaker 1>how much the response to me has been me too.

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<v Speaker 1>I think for many of us, we become so used

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<v Speaker 1>to being tired that it becomes this new normal and

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<v Speaker 1>we're all going around on four cylinders and have forgotten

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<v Speaker 1>what it feels like to be going around on six

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<v Speaker 1>or even eight. And it doesn't have to be that way.

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<v Speaker 1>So there's a lot of different factors that come into it.

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<v Speaker 1>When we are feeling tired or fatigued in the morning

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<v Speaker 1>or even throughout the day. The things that make us

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<v Speaker 1>feel fatigued is what we eat. Surprise, surprise, we are

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<v Speaker 1>what we eat. We eat these foods and they make

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<v Speaker 1>us feel tired, They make us feel lethargic. Can often

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<v Speaker 1>the the area in which we need to address is

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<v Speaker 1>we're eating too many process carbohydrates, too much refined sugar.

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<v Speaker 1>What goes up must come down. And when you eat

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<v Speaker 1>that stuff, you feel great for a short amount of

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<v Speaker 1>time and then you crash. And is it anyone that

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<v Speaker 1>you feel crappy? You want your energy levels to be

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<v Speaker 1>as consistent and level as possible. The next one is

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<v Speaker 1>one I think that so many of us forget or neglect,

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<v Speaker 1>particularly this time of year when it's a bit colder,

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<v Speaker 1>and that is not enough vitamin D. So get some

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<v Speaker 1>more sun, especially first thing in the morning. Expose yourself

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<v Speaker 1>to some like open up those curtains, go for a

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<v Speaker 1>little walk, get yourself a coffee, whatever it might be.

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<v Speaker 1>And if you're finding you're not doing that, try and

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<v Speaker 1>get it insupthing from take a vitamin D upplment. Then

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<v Speaker 1>the next one, which I'm big on, as you would

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<v Speaker 1>have heard me harp on about on the show many

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<v Speaker 1>many a time, is having our phone disrupting our sleep pattern,

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<v Speaker 1>our sleep rhythm. So getting our phone effectively away from

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<v Speaker 1>us before we go to bed while we're meant to

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<v Speaker 1>be sleeping. First thing when we wake up, I put

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<v Speaker 1>my phone either in the kitchen or at least on

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<v Speaker 1>the other side of the bedroom, just of depending on

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<v Speaker 1>how many people I'm going to wake up when the

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<v Speaker 1>alarm goes off, what it might be. So even if

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<v Speaker 1>I'm using my phone as my alarm, I don't have

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<v Speaker 1>it within arm's reach of me in bed. And I

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<v Speaker 1>think that can be a great tip for everybody. The

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<v Speaker 1>next one is just drinking enough water. That all starts

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<v Speaker 1>with a proactive approach when you wake up. When you

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<v Speaker 1>wake up, have a big glass of water. Get ahead

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<v Speaker 1>of the curve. Don't start drinking when you're already dehydrated,

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<v Speaker 1>when you're already thirsty. Avoid getting thirsty, avoid getting dehydrated.

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<v Speaker 1>P having a big glass of water as soon as

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<v Speaker 1>you wake up, having another glass of water every couple

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<v Speaker 1>of hours. So you're getting that two two and a

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<v Speaker 1>half to three letters of water in every single day,

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<v Speaker 1>and I promise you you'll feel less lethargic, less tired,

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<v Speaker 1>less fatigued. And then the last one not enough exercise,

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<v Speaker 1>which weirdly goes against many people's way of thinking, Oh,

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<v Speaker 1>if I do exercise, I'm going to be tired. I'm

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<v Speaker 1>going to be falling asleep at my desk or whatever

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<v Speaker 1>it might be. Ah, you do the exercise. It doesn't

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<v Speaker 1>give us less energy, it gives us more the endorphins kicking.

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<v Speaker 1>We feel healthier, we feel revitalized, we feel energetic. It

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<v Speaker 1>often gets us outside and achieves all these other things

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<v Speaker 1>to do with the fresh air and the vitamin D.

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<v Speaker 1>So you can kill three birds with one stone. So

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<v Speaker 1>I'm just going to go through my little list again.

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<v Speaker 1>Not too many carbs, particularly refined sugars and process cabs.

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<v Speaker 1>Make sure you get some vitamin D, and if you're

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<v Speaker 1>not getting a natural source, that's the preference getting a supplement.

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<v Speaker 1>Get your phone away from you when it's bedtime or

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<v Speaker 1>when you first wake up. Make sure you drink enough water,

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<v Speaker 1>and make sure you get that exercise in. And if

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<v Speaker 1>you can do all of these things, you're going to

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<v Speaker 1>be giving yourself the best chance of being less fatigued.

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<v Speaker 1>So my task for the week is really simple. You're

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<v Speaker 1>gonna write this checklist down your carbs, your vitamin D,

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<v Speaker 1>your phone, your water, your exercise, and give yourself a

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<v Speaker 1>score out of ten, which ultimately will give you a

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<v Speaker 1>score out of fifty from a fatigue lifestyle factor perspective.

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<v Speaker 1>What are you doing to contribute to this? I bet

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<v Speaker 1>for most of you that are feeling fatigued. The answer

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<v Speaker 1>will be there, and doing this exercise will put that

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<v Speaker 1>answer up in lights. You'll be able to address the

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<v Speaker 1>one or two or three things that you need to

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<v Speaker 1>work on the most, and it will be a game

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<v Speaker 1>changer from a fatigue perspective. Good luck,