Speaker 1: I'm Sam Wood, and this is your motivational moment for
Speaker 1: this week, fighting fatigue. I thought, what a great thing
Speaker 1: to talk about this week because I am effing exhausted,
Speaker 1: which is true, but that's not the fatigue that I'm
Speaker 1: talking about. I'm not really talking about my current situation,
Speaker 1: which is quite unique and we'll pass. But it's amazing
Speaker 1: when I have been speaking to people over the past
Speaker 1: couple of months and telling them how tired I am,
Speaker 1: how much the response to me has been me too.
Speaker 1: I think for many of us, we become so used
Speaker 1: to being tired that it becomes this new normal and
Speaker 1: we're all going around on four cylinders and have forgotten
Speaker 1: what it feels like to be going around on six
Speaker 1: or even eight. And it doesn't have to be that way.
Speaker 1: So there's a lot of different factors that come into it.
Speaker 1: When we are feeling tired or fatigued in the morning
Speaker 1: or even throughout the day. The things that make us
Speaker 1: feel fatigued is what we eat. Surprise, surprise, we are
Speaker 1: what we eat. We eat these foods and they make
Speaker 1: us feel tired, They make us feel lethargic. Can often
Speaker 1: the the area in which we need to address is
Speaker 1: we're eating too many process carbohydrates, too much refined sugar.
Speaker 1: What goes up must come down. And when you eat
Speaker 1: that stuff, you feel great for a short amount of
Speaker 1: time and then you crash. And is it anyone that
Speaker 1: you feel crappy? You want your energy levels to be
Speaker 1: as consistent and level as possible. The next one is
Speaker 1: one I think that so many of us forget or neglect,
Speaker 1: particularly this time of year when it's a bit colder,
Speaker 1: and that is not enough vitamin D. So get some
Speaker 1: more sun, especially first thing in the morning. Expose yourself
Speaker 1: to some like open up those curtains, go for a
Speaker 1: little walk, get yourself a coffee, whatever it might be.
Speaker 1: And if you're finding you're not doing that, try and
Speaker 1: get it insupthing from take a vitamin D upplment. Then
Speaker 1: the next one, which I'm big on, as you would
Speaker 1: have heard me harp on about on the show many
Speaker 1: many a time, is having our phone disrupting our sleep pattern,
Speaker 1: our sleep rhythm. So getting our phone effectively away from
Speaker 1: us before we go to bed while we're meant to
Speaker 1: be sleeping. First thing when we wake up, I put
Speaker 1: my phone either in the kitchen or at least on
Speaker 1: the other side of the bedroom, just of depending on
Speaker 1: how many people I'm going to wake up when the
Speaker 1: alarm goes off, what it might be. So even if
Speaker 1: I'm using my phone as my alarm, I don't have
Speaker 1: it within arm's reach of me in bed. And I
Speaker 1: think that can be a great tip for everybody. The
Speaker 1: next one is just drinking enough water. That all starts
Speaker 1: with a proactive approach when you wake up. When you
Speaker 1: wake up, have a big glass of water. Get ahead
Speaker 1: of the curve. Don't start drinking when you're already dehydrated,
Speaker 1: when you're already thirsty. Avoid getting thirsty, avoid getting dehydrated.
Speaker 1: P having a big glass of water as soon as
Speaker 1: you wake up, having another glass of water every couple
Speaker 1: of hours. So you're getting that two two and a
Speaker 1: half to three letters of water in every single day,
Speaker 1: and I promise you you'll feel less lethargic, less tired,
Speaker 1: less fatigued. And then the last one not enough exercise,
Speaker 1: which weirdly goes against many people's way of thinking, Oh,
Speaker 1: if I do exercise, I'm going to be tired. I'm
Speaker 1: going to be falling asleep at my desk or whatever
Speaker 1: it might be. Ah, you do the exercise. It doesn't
Speaker 1: give us less energy, it gives us more the endorphins kicking.
Speaker 1: We feel healthier, we feel revitalized, we feel energetic. It
Speaker 1: often gets us outside and achieves all these other things
Speaker 1: to do with the fresh air and the vitamin D.
Speaker 1: So you can kill three birds with one stone. So
Speaker 1: I'm just going to go through my little list again.
Speaker 1: Not too many carbs, particularly refined sugars and process cabs.
Speaker 1: Make sure you get some vitamin D, and if you're
Speaker 1: not getting a natural source, that's the preference getting a supplement.
Speaker 1: Get your phone away from you when it's bedtime or
Speaker 1: when you first wake up. Make sure you drink enough water,
Speaker 1: and make sure you get that exercise in. And if
Speaker 1: you can do all of these things, you're going to
Speaker 1: be giving yourself the best chance of being less fatigued.
Speaker 1: So my task for the week is really simple. You're
Speaker 1: gonna write this checklist down your carbs, your vitamin D,
Speaker 1: your phone, your water, your exercise, and give yourself a
Speaker 1: score out of ten, which ultimately will give you a
Speaker 1: score out of fifty from a fatigue lifestyle factor perspective.
Speaker 1: What are you doing to contribute to this? I bet
Speaker 1: for most of you that are feeling fatigued. The answer
Speaker 1: will be there, and doing this exercise will put that
Speaker 1: answer up in lights. You'll be able to address the
Speaker 1: one or two or three things that you need to
Speaker 1: work on the most, and it will be a game
Speaker 1: changer from a fatigue perspective. Good luck,