5 Reasons Why You're Always Tired

[00:02] feels tired and not just sometimes it's all the time regardless of how much caffeine you drink or how much sleep you get if you're like most people you just can't shake this constant state of fatigue and even though there are far

[00:14] more pollutants in our environment and testosterone levels have fallen decade after decade your energy levels are still almost fully in your control and you shouldn't be feeling exhausted on a day-to-day basis so just by eliminating

[00:26] the five proven energy drainers that I'm about to go over in this video you'll feel much more refreshed motivated and full of energy and the most counterintuitive mistake that most people are making actually revolves

[00:38] around caffeine and stimulants you would think that having more coffee would help you reduce fatigue and give you more energy but even though it can have a positive short-term effect it can also be the biggest cause of your Perpetual

[00:50] exhaustion this is because caffeine works by blocking a neurotransmitter known as adenosine and adenosine's job is to make you feel sleepy and relaxed by binding to Aden receptors in your brain by blocking it caffeine is able to

[01:03] make you feel more alert but if you drink a lot of coffee and energy drinks become accustomed to the high levels of caffeine so your body responds by producing even more adenosine which reduces the effectiveness of caffeine

[01:16] over time also when the stimulating effects of caffeine wear off this surplus of adenosine causes a rebound in the form of a huge crash so not only does coffee become less effective after drinking lots of it but you also have

[01:30] neurotransmitters floating around in your brain leading to an excessive feeling of tiredness and fatigue which creates a cycle of drinking more coffee releasing more adenosine and feeling more tired on top of that having too

[01:43] much caffeine can disrupt the natural sleep wake cycle and can interfere with the quality and quantity of sleep that you get every night this is why you don't want to drink coffee late in the afternoon or especially at night to

[01:55] try to gradually reduce your caffeine intake to no more than 3 to 4 8 oz cups of coffee per day or about 400 Mig of caffeine per day and that's according to the US Food and Drug Administration another thing that can offer an

[02:09] your caffeine intake is your diet and your diet is very likely to be one of the main reasons you're feeling tired to begin with you see even though the standard American diet that most people consume provides a surplus of calories

[02:22] those calories are often void of nutrients if you eat a lot of processed foods refined sugars and unhealthy sources of fat you're likely following realizing it which can lead to nutritional deficiencies over time for

[02:36] example this sad diet usually lacks iron which is a vital mineral for the formation of hemoglobin hemoglobin is a protein responsible for transporting oxygen in the blood since oxygen is used by your body for energy it's easy to see

[02:49] how a lack of dietary iron from sources like Meats beans and leafy greens can make you feel very tired lean meats and leafy greens also provide B vitamins like B B6 B12 and Foley which again the standard American diet falls short on

[03:03] being deficient can lead to fatigue weakness and brain fog one last example is omega-3 fatty acids the sad diet is actually known to supply way too much omega-6 and not enough omega-3 which leads to inflammation and tiredness you

[03:17] can get more Omega-3s from fatty fish and walnuts but in general simply avoiding processed foods and refined sugars and replacing them with Whole nutrient-dense Foods including a variety of fruits vegetables and lean proteins

[03:30] your essential micronutrients I can't stress enough how important your diet is for your energy levels not only because because eating an unhealthy processed diet will automatically require a lot

[03:43] more energy to break down and digest leaving you feeling more sluggish and tired afterwards speaking of vitamins you may constantly be feeling tired due to a lack of sunlight not getting enough Sun can contribute to a vitamin D

[03:56] deficiency especially if your diet lacks vitamin D as well well without enough vitamin D your testosterone levels immune system and of course your energy levels will all take a hit another issue with not getting enough exposure to

[04:08] natural sunlight is that it can mess with your body's internal clock known as your circadian rhythm which will further contribute to the feeling of tiredness sunlight also helps regulate the production of melatonin which is a

[04:22] hormone that influences your sleep wake cycle this is why experts recommend that you spend about 10 to 30 minutes in direct sunlight at at least twice a week to maintain adequate vitamin D levels but if you live in a very cold

[04:34] environment supplementing with vitamin D and melatonin can help increase your energy levels as well another reason why so many people feel tired is because they don't exercise much or at all it's one of the many ironies in life that

[04:46] exercise makes you feel tired in the short term but increases your energy long term on the other hand a lack of physical activity can lead directly to chronic fatigue regardless of whether you do strength training or cardio both

[04:58] can boost your your cardiovascular health improve your mood through the release of feel-good hormones known as endorphins and of course they can enhance your energy levels however if you don't exercise you'll lose muscle

[05:10] especially as you age making you feel weak you'll also have reduced blood circulation which on its own can make you feel extremely lethargic spending too many days sitting for too long has been shown to not only decrease your

[05:23] metabolism but will also make your body less efficient at utilizing its energy stores unfortunately the motiv ation to work out is like a snowball rolling down a hill the further it goes the more snow it gathers and the larger the snowball

[05:36] gets so if you're currently trapped in an inactive lifestyle try to Simply start by walking for 30 minutes a day then you can try doing some simple atome workouts by including exercises like body weight squats push-ups on the knees

[05:48] and lunges even 3 days a week of simple exercises can make you feel like you have a lot more energy let's move on to sleep most of us think we understand how important sleep is for our energy levels but most of us also don't sleep enough

[06:01] and this effect alone can be the biggest hit to your energy levels many Studies deprivation on the feelings of tiredness fatigue and exhaustion one of these studies conducted by the Sleep research Society had participants go through a

[06:16] whole night of total sleep deprivation and as you might imagine the results showed a significant increase in the feelings of tiredness and exhaustion the participants also felt more irritable and had difficulty concentrating their

[06:28] reaction time and cognitive performance also showed a steep decline obviously without sleep but there's plenty of research showing that even taking away a few hours from one full night of rest

[06:41] can make you struggle with tiredness and fatigue and it can even make it difficult to control your emotions this is why the American Academy of sleep importance of getting the recommended 7 to9 hours of sleep per night every night

[06:55] since you can't catch up on that sleep sleep quality is also very important to improve Sleep Quality maintain a consistent sleeping schedule by going to sleep and waking up at the same time each day limiting screen time and blue

[07:07] light before bed and creating a relaxing sleeping environment by keeping your bedroom cool dark and quiet can highly help as well now aside from these five it's also important for me to mention that a chronic state of fatigue can be

[07:21] caused by certain health issues that you should definitely see your doctor for for example if you're constantly getting sick with viruses or bacteria infections or even a common cold you may want to do some blood work to diagnose the issue

[07:34] there are many exhausting conditions like mono lime disease autoimmune disorders diabetes hypothyroidism and even allergies all of these are definitely worth seeing a doctor for and getting the appropriate treatment so if

[07:47] you're working out you're eating right you're not hooked on coffee and you're feeling fatigue that persists for more than 2 weeks definitely consider getting checked out by a doctor so that about wraps it up I really hope this video

[08:01] helped you guys out if it has make sure you subscribe to my channel I wish I had Limitless energy without the crash that comes with excessive caffeine intake but working out getting enough sleep and eating whole Natural Foods in

[08:15] combination are truly the closest you can get to that magic pill now if you're carrying excess body fat all of that fat tissue can definitely contribute to lower testosterone levels and fatigue so if you'd like a done for you program

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[08:55] all you got to do is click the link in the description below and register for your first session thanks for watching and I'll see you guys