Mind Pump: Raw Fitness Truth - 2420: Get Energized: The Real Reasons You're Always Tired & Lazy!

Episode Date: September 9, 2024

Deciphering the difference between lack of motivation and low physical energy. (2:04) The Eight Real Reasons You're Always Tired & Lazy! #1 - Poor sleep. (5:24) #2 - Not enough exercise or too much. (10:32) #3 - Not enough sunlight. (17:39) #4 - Electrolyte imbalance. (19:23) #5 - Nutrient deficiency. (23:49) #6 - Too much caffeine. (27:30) #7 - Overwhelmed with stress. (30:37) #8 - Lack of purpose. (34:25) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. ** September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout ** Mind Pump #1345: 6 Ways to Optimize Sleep for Faster Muscle Gain and Fat Loss Mind Pump #2315: Five Signs You’re Doing the Wrong Workout MP Holistic Health Mind Pump #1415: 7 Ways to Find Purpose Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jordan Syatt (@syattfitness) Instagram

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you have questions or concerns about your gambling or someone close to you Please contact connects Ontario at 1-866-531-2600 to speak to an advisor free of charge bet MGM operates pursuant to an operating agreement with iGaming Ontario If you want to pump your body and expand your mind there's only one place to go Mind pump with your hosts Sal DiSteffano, Adam Schaeffer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we talk about how to get energized. If you're feeling tired and lazy, unmotivated, you're going to want to watch this episode. Now this episode is brought to you by a sponsor, Legion.

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Go to buylegion.com, that's B-Y-L-E-G-I-O-N.com forward slash mind pump, use the code mind pump. Get 20% off your first order and if you're returning customer you'll get double rewards points. We also have a sale on some workout programs this month. The first one is Maps Starter. This is a great beginner strength training program. If you have no experience with strength training or it's been years and years and years since you did it, this is a perfect program for you. We also have a bundle of programs called the Starter Bundle that includes Maps Anabolic, our most popular workout program, Maps Prime, this is for correctional

exercise, and our intuitive nutrition guide to help you with diet. So there's a lot in this bundle, that entire thing is also 50% off. If you're interested, you go to mapsfitnessproducts.com and then use that code, September50 for the discount. All right, here comes the show. Hey, get energized. Look, if you're tired, you're feeling lazy, watch this episode. Today we're gonna talk about the reasons

why you feel so unproductive, lazy, and tired. Let's get into it. Take our energy, you vampires. Yeah. Was that your example of like high energy right there? Something. Something like that. Maybe wake them up a little bit, get them in here.

How many reasons we got? We got eight reasons? Eight common reasons. There's a lot of reasons why you could feel this way, but I got eight of the most common. I like these. Yeah, you know, first I think we should kind of decipher the difference between lack of motivation

and low actual physical energy because there is a difference, although they could both feel the same. Motivation is a feeling that we all love. It's great when we have it, but you're not always going to have it. Even if you're healthy, even if you have lots of physical energy otherwise, it's going to go away. And so it is important to not just rely on that wonderful feeling of motivation because if you do then your life is gonna look

like a lot of start stop right because you get motivated and you you got that driving factor behind you and then when it goes away you're just not because you fall so low with that feeling you don't do anything I think what we're talking about today and we will get to anything. I think what we're talking about today, and we will get to motivation as well, but mostly what we're talking about is just that lack of just overall energy, where you feel sluggish, tired, you just feel like something's off,

like what's going on here? I don't feel like getting up and doing certain things, even things that I enjoy necessarily, like what's going on? And there are some very common culprits for this. And oftentimes, most of the time, it's one of the ones we're going to talk about today. It's great we're doing this. I just was sharing a clip our friend Jordan Syatt had did.

I thought it was interesting. I don't think I'd see anybody on Instagram do it. I'm sure it's a trend or going to be a trend. But did you see it, Justin? I did. It was like the he was riding his bike like an assault bike and it was like some days he's motivated Here's when I'm motivated in the gym. Yeah to be here then is like here's when I'm not motivated in the gym to be here And it was the same thing. Yeah, it was like all day long Like it was a video of him drinking his water as a video of him eating fruit

It was him, like all the things he does in the day. And the top screen was days that I'm motivated. The bottom screen was days that I'm not motivated. It was all the same shit. It was just like, it's such an important thing though, because I remember when clients would rely on motivation to do things. And it was like, man, if you do that, you will fail eventually because I don't care how awesome you are and how great life is currently for you, there'll come a time when reality hits

and you will lack motivation because it'll be a bad day and you won't feel like it and things aren't going your way and at that point, you can't lean on the and things aren't going your way and at that point you can't lean on the motivation anymore to get the things you need to get done. At that point you need to hopefully lean on the disciplines that you've created around exercise and nutrition to keep you going for that during that period of time so that when motivation hits again you've got just even more momentum. It just becomes a thing you do. Right. No, 100%. I've never had to convince a

motivated client to work out or to eat right or to do certain things. When you're in that state of mind, everything, you want to do all those things. When you're not in that state of mind, you have to still be able to find a way to do all those things. Now, lack of physical energy,

I mean, that's a physiological thing. That's, something is going on. So we're not talking about necessarily lack of motivation, although this can definitely play a role. It's really just that overall feeling that you're just, you can't function like you normally would. And so like what is going on? And the first culprit or the first reason why you may be feeling tired and lazy, and it's gonna sound obvious,

but it's not as obvious to people when they're experiencing this. And that's poor sleep. They just have poor sleep. The number one factor, hand down. By far, it's so crazy to me, when I started to put this together as a trainer, years into my career,

because early years, the first five years, I paid no attention to my client's sleep. This wasn't even a factor at all if they got results, didn't get results, felt tired, whatever. I never even thought about this unless they came and complained to me about getting poor sleep and my advice, I had very limited advice. This wasn't something that I considered until later. And this is because I realized, and I had some really good mentors

When I was a trainer, I realized through watching some of these other trainers that a lot of people just have suboptimal sleep Now we know when your sleep is terrible But what if it's just suboptimal like what happens? Well, it's it's obvious when you get optimal sleep What it what suboptimal feel asleep feels like like when I would have clients that would come in and we would work on their sleep Hygiene we work on a sleep routine at night. We would I'd have them go to bed and wake up at the same time I'd have them stop eating a few hours before bed and have them be off electronics I'd have them up, you know, make sure the room was blacked out and all that stuff. They'd come to me and they'd say, oh my God, I didn't realize just how much my sleep was

affecting me and now I feel so different. I feel so much happier, so much more energized, so much more sharp. This is really obvious to people who discover later in life that they have sleep apnea. This is a big one. I have a family member, recently, recently she told me about this because she didn't know that she had sleep apnea. It wasn't until she moved in with her boyfriend

that he's like, hey, and you know, she's a normal sized girl, young or whatever, so she had no reason to think she did. And he's like, man, you, I think you need to get checked out. She did a sleep study. And they're like, yeah, you got sleep apnea. We think you would benefit from using a CPAP machine. And she used it and she's like, I had no idea

that I had suboptimal sleep. It made such an impact, like I wake up the next day feeling so different. A lot of people are cruising at 70% when it comes to sleep and you get them up to 90 or 100% and it's life changing when it comes to this. I get them up to 90 or 100% and it's life-changing when it comes to this. I actually would make the case that this is a majority of people. I think most like there's definitely a percentage of people listening right now and they're like, yes, I know, you know,

they've heard us talk about it. They've been working on it. They're the ones that ask all the questions about supplementation and how to optimize it and they're very aware of it. But I would say a large percentage of my clients were just unaware. They just assumed that, oh, you know, I think I get it. They weren't even calculating how much time they're sleeping. They weren't paying attention to quality.

They never really paid attention to like how inconsistent the time they go to bed. They did the... How many times they woke up in the middle of the night. Yeah, how many times they get up in the middle of the night. They weren't taking account for what they were doing to themselves every weekend where, you know, oh, during the week they have this real consistency and then on Friday nights and Saturday nights they stay out till two in the morning and then try and restart all

over again on Monday. And like, I think a lot of people fall in that category of, oh, my sleep is fine. I'm guilty of this. I think that for most of my young adulthood and training career, I just said, oh, my sleep is fine, I'm guilty of this. I think that for most of my young adulthood and training career, I just said, oh, I'm fine. I think I'm okay. I'm sure I'm a little sleepy and tired when I first wake up, but by the time I shower and get my day going, I'm fine.

I think a lot of people fall in that category that don't realize how much opportunity there is for them to improve their performance in the gym, their results, how they feel, by actually just optimizing. The vast majority of people would benefit from simply putting some effort and focus on getting better sleep.

Seriously, like. Even if it's just a little. Just a little, like, there's definitely people with real sleep challenges that have tried working on this and can't figure out what the problem is, but most people don't really put a lot of time and effort into this at all. They just, I go to bed at this time, I wake up at that time.

What does your sleep routine look like? I don't know. I go to bed, you know, I turn off the TV and close my eyes. If you just put a little bit of effort into trying to get better sleep, you typically will get a nice big return. And there's nothing that will give you better energy than getting good restful sleep. To give you an example, right?

We all know seven to eight hours of sleep is what we want. That doesn't mean seven to eight hours in bed. That means seven to eight hours of sleep. If you go to bed and you go, let's say you go right to bed, that'll give you seven hours for when you wake up. You're not getting seven hours of sleep. It takes you some time to fall asleep. It might take you 30 minutes, 20 minutes to fall asleep if you're lucky, maybe longer. So really you're getting six hours and 40 minutes, six hours and 30 minutes and then that becomes cumulative. So if you want eight hours of sleep, you probably should go to bed 30 minutes before that eight hours counts. For example, just a silly example and this is what I mean by you put a little bit of effort, you tend to see a big payback from this. Next is in regards to exercise. Exercise has a

profound impact on sleep, both sleep quality and quantity. Your ability to fall asleep, the stages of sleep throughout sleep, if you are totally inactive, if you don't move, if your exercise or activity consists of walking to the car, walking to your office, and that's pretty much it, then you are going to get less quality sleep than you could from simply adding some activity. On the flip side, too much exercise over training also causes

major sleep disturbances. The point with this is the right amount of activity that's appropriate for you and your body will give you really good effects when it comes to sleep. Yeah, I've noticed, I mean, a major factor when you're not moving a lot. Like your body tends to try to adapt to whatever you're continually introducing to it. And if I tends to try to adapt to whatever you're continually introducing to it. And if I'm sedentary and I'm sitting in my chair a lot for work and in my car and commuting and then I'm at home and watching TV and kind of laying down, I'm just continually telling myself that I'm in this seated position, this laying down position. Like I don't need to expend that much energy. So it's really hard to summon energy when I actually need it if I'm continually kind

of presenting that sort of environment for my body. So to introduce exercise and activity to break it up and to make sure that that's a priority that I now I'm not trying to prune that out in terms of something throughout my day this is gonna help to spike that up and bring that energy back. I mean you guys have heard me talk about this on the podcast one of the things is I've gotten older the one of the motivations to train at all even if it is to just go do one exercise is I know a significant difference in how helpful I am as a husband back at the house.

If there's a day, especially what we do here, where I sit in a car, I drive here, we sit in a chair, we podcast in this cave with these lights on us and artificial lights on us and then could go home. Then if I were to sit at home and watch TV or something like that, boy, it's very hard for me to then motivate myself to get up and do yard work or help around the house or cook or do dishes or anything like that, boy, it's very hard for me to then motivate myself to get up and do yard work or help around the house or cook or do dishes or anything like that. Yet simply making sure that I create some sort of activity lifting wise, would that be just five sets of squats

or doing a movement, Turkish get up, like what an impact that makes on my energy and motivation through everything else. And the flip is also true, because I went through this phase an impact that makes on my energy and motivation through everything else. And the flip is also true because I went through this phase of my life of like crushing the gym where I'm training so hard that then I'm so exhausted. This was also, this was actually my phase of when I started doing like CrossFit type workouts where I realized like this is not for me because I realized I was so spent,

I was so unproductive at work and everything other part of my life because of how much I was expending. Well and that's the thing, it's like you get all motivated to take it all on at once when we actually apply the protocol like our MAS 15 where it's like we got one to two exercises that you know I'm just going to introduce the lowest amount of exercise possible initially, and then this is like that momentum builder that if I can frequently do that, I can build upon that, you definitely feel the difference with energy as you take that approach versus taking it all on

and hammering yourself and then, oh my God, now I'm in a different situation. Yeah, I mean, I was speaking in terms of exercise too little or too much in regards to sleep and its effect on sleep. I mean, you guys are making the other great points, which is just general energy production. Your body adapts to exercise because exercise is a stress.

And so we're familiar with the more common adaptations, building muscle, burning body fat, right? Improving endurance and stamina and stuff like that and strength, right? with the more common adaptations, building muscle, burning body fat, improving endurance and stamina and stuff like that and strength. But one of the other adaptations is energy production. If your body will only ever produce as much energy as it thinks it needs, why would it produce more than that? That would be a wasteful, inefficient machine.

So if you start to put more demands on your body, this is the amazing physics of energy expenditure. Up to a certain point, of course, because you can overdo it, but up to a certain point, the more energy you expend, the more energy your body creates. This is how workouts energize your body. So there's a couple of reasons for this. One is your body learns to produce more energy because it thinks you need more energy because of

what you're doing. And two, when you're sitting all day long and you're not moving all day long, you are sending an outside to in signal that tells your body, well we're not doing much, we might need, we might be sick, we might be depressed, we might be whatever, and your body starts to ramp things down as a result. Activity is one of the best ways to produce more energy. By the way, if you're listening to this right now and you're feeling kind of lethargic and out of it,

test this out, pause what I'm saying right now, just do literally five minutes of some kind of activity. Body weight squats, couple pushups. Don't go crazy. Go for a little walk, come back, turn on the podcast again. And how do you feel? Do you feel more tired? No, you probably feel more energized. Of course, on the flip side, you can overwhelm your body's ability to adapt with too much stress, in which case then you're going to feel completely crushed and fatigued. This one, I I think is more obvious for a lot of people. You know what it feels like when you just beat yourself up.

You're fried. You're totally fried. But not enough exercise is interesting. It's like the more you don't move, the more your body adapts to get you to not move. Forms into that. It starts to form into this low energy kind of producing machine. This is why one of the best ways, during the pandemic I advise this a lot to people.

People were locked up at home and didn't know what to do and I told them to break up their day with little mini workouts. Do a 10 minute workout three times a day and what that did is it energized them and produced these kind of good feelings throughout the day. It produces activity, produces catecholamines, epinephrine, norepinephrine, adrenaline. You get some

dopamine that comes out especially if there's some challenge, right? You get that nice dopamine release which makes you want to do more. You get endorphin release especially if the workouts a little harder. All those are feel-good kind of motivating type chemicals and they come from activity not from inactivity. Now on the flip side if you're just doing a lot you're working out like crazy or you just you're in a sport and they're training like crazy you're in the in season then rest is probably going to give you more energy. Doing more isn't going to energize you anymore may take

away from you know your energy stores. So in essence, the right amount of activity will give you more energy, and if you're sedentary, moving for sure will make you feel more energized. Next up is not enough sunlight. This is a modern problem, by the way. By the way, this is well documented. If you look at things like depression,

you can actually correlate it to how much sunshine a particular place gets. They'll show this in the U S for example, states with less sunshine tend to suffer from more depression than states with more sunshine. The sun, it feels good on our bodies. There are effects on the brain. Our cells respond to it. Our cells respond to it.

There's there are effects on the brain our cells respond to it our cells respond to it If you work in an office and you're indoors all day long, you are gonna have worse energy You're gonna have less energy. You are gonna feel more lethargic than had you not had you gotten sunlight It's also directly connected to the very first one Yes like the huge difference on the quality and how easily I can fall asleep when I get sunlight early on. And great example is to anyone who has kids has seen this happen before. It's a night and day difference when Max has been cooped up in a house or we didn't get

that early sunlight and get him outside and play in the sun for even just a short period of time, but getting him out there early to play in the sun, his ability to go down for a nap or go down for bed now is it's night and day difference versus being cooped up all day. I'm no different. I can tell when I've had a day where I'm in front of a computer screen or in a cave all day long and then I try and go to bed that night, my body is all off. And so not only does it impact your energy level directly from the sun in that current day, but then it also sets you up for probably poor sleep too if you don't get that.

They're both very connected. Yes, compounding effects. Next up is hydration and electrolyte imbalance. This is one again that I figured out later on as a trainer. Again, I had great trainers that I worked with and I remember hearing this young lady talk a lot about hydration with her clients

and she would have them track and then she'd say, okay, I want you to double the amount of water that you take in. And then the clients would come in and then I'd hear them say, they'd all say the same thing. Oh my God, I have way more energy. Because they're drinking more water. Most people, um, don't drink the optimal amount of water. Now they're not dehydrated in the sense that they're drinking too little water

to where their body's not functioning well and it can cause illness, but there is, so there's a minimum and there's also an optimal and the optimal amount is more than the minimum. And most amount is more than the minimum. And most people drink somewhere around the minimum. They drink just when they're thirsty and that thirst signal kind of comes on a little late and then they drink just enough and then they're done and then they get busy and they don't think about it. Drinking a good amount of water and also making sure that you have enough

electrolytes, especially if you eat a diet that is very low in processed foods, is mainly whole natural foods, and you work out, or you eat a very low carbohydrate diet, you probably need to add electrolytes to your water. You'll know this because you'll add them and then you'll feel way better within 15 to 20 minutes. So hydration electrolytes, big one. This is actually one of the earliest memories I have of Justin. So early on in my training career, I actually did not realize how connected this was to clients energy levels. I instantly went to calories, carbohydrates, sleep, kind of the boxes that were already checking.

And I think I overheard Justin talking to his client. And I remember asking him about it back then. And just, he's like, oh yeah, you wouldn't be surprised how many people just don't drink enough water. And simply getting them hydrated, like they instantly notice a energy surge. And I was like, really?

And then I remember after that, like advising, and I would realize how many clients were like, oh my god, that's all I needed. I was like, a little bit of hydration. It's like, wow, you're right. So many people can, I don't know if that's because of the era of energy drinks and other types of fluids that people drink or they just get so busy. I'm not sure what the connection of why that's so common with clients. That's why I was unaware of it, but it became like a go-to, like make sure we cross check that box is like, are you and that's also what started me having clients actually carry the gallons around because that way we were measuring because most people that weren't tracking were grossly under consuming.

just weren't intentional with it anymore. And if you're not intentional with it, you're not planning your day out by having that accessible, we could just easily get into our work and we can get into our routine without properly hydrating. And then you have brain fog, you got the fatigue, you're lethargic, that all just happens as a result of that. So having that intention going into your day and then setting yourself up for that makes a big difference.

Have you guys ever, so I also have member of done this, I've ever done this in a period of time where, and I'm actually not great at this, I still reminding this conversation reminding me of like first thing when you wake up, like can feel it. Oh, yeah I feel a difference. Oh, yeah, I'm in the salt like he's talking about too. Like you know, I didn't even consider that a factor until Realizing I am eating whole foods. I am eating a lot just meat and you know vegetables and to not Even you add the salt and you think it's a lot because it's salty and it's like but it's not even close to the Pre-package especially if you work out especially if you work out, you need more of it. I mean, I remember I'd get clients that I would train and I would see them at like noon, right? And they'd walk in and I'd ask them, how much water have you had today? And they'd go, oh, I haven't had any yet. Noon, right? And they went to work and everything. They were at work at 9 a.m. They woke up early and they had no water all day long. And that was common. So then

I would tell them, okay, when you wake up, make sure you have a full glass of water and then a couple hours there another full glass of water. Most people would do well with about a half a gallon to a gallon of water a day. That sounds like a lot for a lot of people but it's a nice range half a gallon to a gallon. Most people will find themselves feeling great drinking about that much and then again don't forget the electrolytes. Next up, this one is somewhat common, but if you fix this one is a life changer and that's a nutrient deficiency. If you have a nutrient deficiency, like you're not getting enough of some of the B vitamins, like vitamin B12 for

example, or D, or magnesium, or your iron levels are low. The kind of fatigue that you would feel is typically crushing. You would almost be like, okay what is wrong with me? I don't understand why I feel so lethargic and out of it and tired. Then you could go get tested. Go get tested. See if you have a nutrient deficiency. Then if you do and you fix this, game, absolute game changer. I remember when this happened to my wife, I remember her B vitamins were low.

We didn't know this and she was just having this tremendous fatigue, couldn't figure it out. And when we figured out that it was B vitamin deficiency, a good B vitamin supplement, I remember her feeling hyper. She felt hyper a couple hours after taking a B vitamin. Now, if you don't have a B deficiency, you'll notice nothing. You'll take your B vitamin, you feel nothing.

For her, she was like, oh my God, I feel weird, I feel hyper. I'm like, uh oh, you definitely had a deficiency. So this one you can get tested and you can see. Iron deficiencies, obviously far more common in women than in men. Men typically don't have an issue with this. Or if you're vegan, this could be an issue.

B vitamin deficiencies also tend to be more common in women and also more common in vegans. And the same thing with D, vitamin D deficiencies. By the way, vitamin D deficiency can cause things like anxiety and depression and pain. And vitamin D deficiencies are pretty common in both men and in women. Well, you say the big four, vitamin D, vitamin B, iron and magnesium. Those would be the big four.

I'd say those are the four most common, you know, nutrients that when I'm having a client or assessing their diet, what's going on with them, that those be not. By the way, what this feels like is crushing fatigue, then you go to bed and you have crappy sleep, and you can't figure out why I'm not sleeping well. It's so frustrating. And yet I'm so tired. Or just low level of lazy not feeling good.

Not enough to where you're so deficient that you're seeing major signs, but I can't tell you how many times one of these four, if not, or multiple, we're not off and simply just sub. This is also why you've heard us on the show before always recommend this first before all the performance supplements that everybody wants to talk about. There's always the latest, greatest fat burner, the latest greatest muscle builder. Like, you know, people always gravitate to the newest science that's out and get so excited about it.

Meanwhile haven't tested to see if they have any sort of deficiency in these big four that we're talking about. And I'll tell you right now, fixing one of those big four makes such a significant difference in their overall energy levels throughout the day and sleep. It's life changing. That it will absolutely result in more muscle and more fat burning than the best fat burner, the best muscle builder that are out there.

So these are essential nutrients. That's why you have to focus, you have to invest in finding out that first before wasting your money on one of these performance supplements that are being marketed to you all the time. Yes, these are essential nutrients, meaning if you're deficient enough in one of these nutrients, you won't thrive.

You will fail to thrive and you could cause and create some serious issues. I had another client who had all these neurological issues. There was numbness and tingling, couldn't figure out what was going on. She was freaking out and she came back and it was a B vitamin deficiency as well. Solved, solved by supplementing with B vitamins.

All right, next up is too much caffeine. So I wanna say this, I want to be clear here, nobody is ever too tired or too lazy because they are lacking caffeine, okay? That's not why you're tired or lazy. Caffeine is not an essential nutrient. So I wanna say that first. Blasphemy.

Number two, too much caffeine can actually cause the opposite. When you have too much caffeine, you can have, you start getting these energy crashes and you affect your sleep negatively. This is how I came up with my number. This is how I know the number. I know the number of milligrams that I have to start going the other direction because literally anything beyond that number now results in me being fatigued from it. Like if I start pushing beyond- It's a downward spiral after that.

Yes. Three like caffeine drinks or cups of coffee or whatever in a day, that fourth, fifth, whatever, it doesn't matter how many, those now have a reverse effect. It's wild how it happens. And so I know as I start to creep up getting close to that number, it's time for me to start weaning off and go the other direction because the inevitable is going to happen. I'm going to send a pile of another one on. It's only going to make it worse.

Yeah. Yeah. Or you'll feel better for 10 minutes and then you'll be like, right. And then, and then certainly my sleep is getting disrupted that night. Yes. Uh, now this, this one, the reason why this was so challenging is because caffeine has become such a big part of our culture and it's great when you first use it. I mean caffeine is an amazing drug. I mean if I invented caffeine right now, if nobody knew what caffeine was and I created it right now, I would be instantly one of the richest men in the world and then I'd

probably, they'd probably... Nobody would have drank. Yeah, but you want to know what's funny about that? And I think you would agree with this, that if you found that today, it would be illegal. Illegal. 100%. Death's caused by it. How we know it affects your central nervous system.

What we know about caffeine today, if that was a found drug today- It's a highly addictive substance. We would 100% not make it legal. That's what I think is crazy. Is that that's how much we've normalized it in our culture You know, and I'm just as guilty so there's not me pointing the finger But if it was found today, we would make it illegal it would so we're not demonizing caffeine Used appropriately probably has some health benefits

But if you use it chronically you do build up a tolerance very quickly Then you become reliant on it, and then you need more to produce the same effect, and then you hit that breaking point where it affects your sleep and or it causes crashes. So when people come to me and they say, oh man, I'm super lethargic, tired, and I ask them, how's your caffeine consumption?

And they tell me, it's like, oh, you're taking too much, we gotta wean you off, and then let's work on some other stuff. Well, and also to kind of parallel to what we're talking about with momentum. It's like, you don't wanna, you wanna be disciplined. You don't wanna rely on something like caffeine or something else that I have to have this

in order to now produce this exercise, this movement to happen as a result. It's just something I do. So if that's sort of impeding upon your ability to just go do the work as well, you got to assess that. Totally. Next up is that you're just overwhelmed. You're overwhelmed with stress. And so there's this interesting thing that happens to humans where when you have too many things happening all at once, you tend to do nothing.

You freeze. You freeze with overwhelm. I don't know what to do, so I'm doing nothing at all. So this is more of a life thing. It's like, okay, look at your life. Maybe you're super tired and fatigued because you're doing more than you can handle. By the way, don't judge yourself on this because there's definitely people that can do more than you, just like there's people that can do less than you. But this is where people start to get into a trap where they say, well, I mean, my mom did weigh more than this or my friend does weigh more than this. Why am I?

So it doesn't matter. The point is it's more than you can handle. So take some stress off, lighten the load, ask people to help you or reduce your responsibilities because this right here is a path to some serious burnout. There's a couple things that come to mind when we talk about this. One is the type A personality that believes they thrive in this, right?

Like almost addicted to this, I'm guilty of this, right? Like I like so much going on sometimes that it keeps me so busy and I'm always trying to solve a problem and there's a part of me that kind of likes that and is drawn to that. You gotta be very careful of that because you being drawn to that can absolutely make an impact on how you're sleeping,

how your energy levels are today and then also impacting your results. The other one is that we always, or we don't think about exercise and some of these things as like a total amount of stress that my body- They're all stresses. Yes. So a lot of times people think that, oh, my workout isn't that hard. I should be totally fine.

Yeah, but you're also going through a divorce. You just switch jobs You have a two-year-old kid and it's like all of that is all compounding stress And then it then you're what you think is a weak workout is too much for you because your stress bucket is overfilling Right and or the other way like oh life is so good. So then you are Loading it up like crazy in the workout You don't realize that you're so it's a total amount of total stress that the body can handle before you overspill in that bucket.

And so those two things are the things that come to mind when I think about overwhelming stress and how that can start to impact it. And so you have to really evaluate yourself if you're one of those two types of people. Are you the type of people that are drawn to all that excess stress because you think you operate better in that place? Or are you too somebody who doesn't understand how to measure all total stress because it all counts towards this? Yeah, and what you want to do is you want to look at your stressors and activities and

responsibilities and you want to prioritize them because you can't do everything. So manipulate the factors that are more manipulatable right. So if you have a job that's demanding and you have young kids well you probably can't quit your job and you definitely probably don't want to not raise your kids. So look at all the other stuff that you got going

on. Well I you know I I work out six days a week. Well that's a factor that you can manipulate. Maybe I should work out three days a week and cut that down. What's something else? Well I got that one group that I go to or I got that one responsibility that I signed up for. Can I cut those out? I think I need to because these other ones are more important. So really it's about looking at everything that you're doing, weighing things out. And I know this is a tough one because we want to be able to do everything. We want to be able to do all the stuff that we want to do, but if it's overwhelming you, then you end up doing nothing. So pick the ones that are most important. Take time away from these things that are less important so that you have enough of you to be able to do the things that are most important. Lastly, you lack purpose. This may be why you're tired, maybe why you're feeling lazy.

Maybe you lack purpose. This may be why you're tired. Maybe why you're feeling lazy. Some of the most driven, motivated people I've ever met in my entire life were people that volunteered their time for something that they believed in. And I've seen people like this. I've worked with them. I've been around with people like this. These people, you would be, you just shocked at how much energy they have to do this work

that they're doing. But because they have a purpose behind what they're doing because they believe so strongly in the thing that they're doing they find the energy to do so this is where their joy comes from if you're if your job is something you don't believe in you don't have much purpose in your life or you don't feel like you have much purpose there's no challenge like you know some purpose comes from challenge as well. If you're kind of just cruising along, well, you might just be feeling tired and lazy because you have no purpose.

Find what that is. Now, of course, the follow-up question is, well, how do I find my purpose? There's a couple places that people typically find them. One of them is in having a family, that's a common one. Another one is in their job, but you better have a job that you really believe in where it's like, I would do this even if I didn't get paid or I would do this for free. And another one is a spiritual practice. Do you have a spiritual practice that gives you a sense of purpose that's larger than yourself? Those are the three most common ones. Those aren't all the ways,

but those are the three more common ones. Those aren't all the ways, but those are the three more common ones where people tend to find them. Well, I think you hit on the head is find something that's challenging. I think that tends to give people, people that are searching for it, but we know this is such a, there's a direct connection here.

I mean, we have examples. Everybody has probably knows somebody who is retired or empty nesters. How often do you see when a married couple of, say married for 20 years, and then their kids are now out of the house and they're looking at each other like, what do we do? Or they realize they don't even like each other anymore because their whole purpose was around raising these kids, not realizing that there was something that they weren't doing for each other. And then the same thing goes for the guy who worked his whole life to get to retirement.

And that was his purpose. And then he gets there and he retires. And then he does 20 rounds of golf. And then after that, he's like, what the hell do I do? I'm so, I'm bored, I'm tired, I'm lazy. I have no purpose. And so this is a big one for sure. And one that is probably of all the ones we

said that one of the most difficult to probably solve because a lot of people that lack the purpose also lack the idea around what they should do. You know an easy easier way to find this is to try to become a better person and say to yourself all right what would that look like for me to become a better person? What are the things I can learn? And then seek them out and try to yourself, all right, what would that look like for me to become a better person? What are the things I can learn? And then seek them out and try to grow with them. I think if you're constantly growing in a way that makes you a better person,

I think you can definitely find purpose in that. So this could be a course, a class, it could be volunteer work. I just talked to a friend of mine about this. She's in her late 30s, doesn't have kids, doesn't want to have kids. She's high position at her company, but she's kind of like whatever about it. And she's just like, you know, I just feel like, I don't know, I just don't feel a sense of purpose. And so we started talking and I said, well, what are the things that really get you either really fired up or things

that get you really motivated? And we started talking and she decided she's going to donate some of her time to helping women in abused relationships because she was in one herself when she was younger. She had this look in her eyes and I could tell she's like, wow, I think I want to do that. I think that feels good. Gave her a sense of purpose. So find those things. You see this too with a lot of young men where that natural drive to create, to conquer or to overcome challenges,

they are expending it on video games, for example, which tap into that to an essence, but don't really give you what you're supposed to get. So rather than going out in the real world and conquering or going out to the real world and going in challenges, they're just trying to be level 45 on whatever video game that they're doing. Or maybe you have social anxiety and you're just like, I don't want to go out and talk. Well, maybe there's some purpose behind that. Go out and put yourself in a group and meet people and put yourself out

there and watch how that feels when you can overcome that big challenge. There's a lot of different ways to find that purpose, but if you don't have purpose, it'll be very difficult. Look, if you love the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump with Stefano and Adam is at Mind Pump. Thank you for listening to Mind Pump.

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