The Liz Moody Podcast - 9 Hidden Reasons You’re Tired All The Time (+ Easy, Science-Backed Solutions)

Starting point is 00:00:00 Hello, friends, and welcome back to the Liz Moody podcast. Let me ask you something. Why are we so exhausted all of the time? And no, I'm not talking about sleep. We all know we should be sleeping, but there are sneaky hidden reasons why so many of us feel drained every single day, no matter how many hours of sleep that we actually get. So today, we are tackling those sneaky energy zappers head on. And more importantly, I'm going to tell you exactly how to fix them. And I want to be immensely clear on this. You deserve to have energy. Energy is the foundation that lets us live the life that we actually want. It's what gets us to say yes to plant with friends, to intimacy with our partners, to working out, to cooking a healthy meal instead of post-mating, very expensive, very disappointing

Starting point is 00:00:48 takeout. This is so, so important to talk about because many of us are beating ourselves up for not doing these things, for not working out, for not meal prepping, but it's not our fault. We haven't solved for the energy problem yet. Without energy, it's just not going to happen. Maybe you can willpower your way into these things a few times. But over time, that's going to exhaust you even more. So let's build the energy foundation that you need to create a life that you actually enjoy. Number one, you are timing your meals wrong.

Starting point is 00:01:25 This was a huge culprit on my energy journey. I thought I was doing everything right. I was eating incredibly healthy food. I was going to the gym, all of those things. But I was always exhausted in the afternoon and I couldn't figure out why. And then the RD that I was working with had me keep a food diary and she was like, your meal timing is all over the place. And it was true.

Starting point is 00:01:47 I would wake up. I would wait until I was hungry to eat something and then I would get caught up and some work and grab lunch when I could fit it in. Sometimes that would be noon. Sometimes that would be as late as as three. And then I would eat dinner at eight or nine before going to bed at 10 or 11. And here's why that matters. Your circadian rhythm, which controls everything from your digestion to your energy to your sleep, thrives on consistent timing. There is a bidirectional relationship between our guts and our circadian clock. Our circadian clock, this master clock, regulates 99% of the cells in our body, and it regulates our gut, how well we digest our food, the nutrients that we get from it. But our gut also impacts

Starting point is 00:02:31 our master clock. And when we eat can have a huge impact, which can impact our energy in the moment, and it can also impact our sleep later, which obviously impacts our energy the next day. Two big energy culprits are eating inconsistently, like those all over the place meals that I was having and eating too late, which I was also doing, which can suppress melatonin and disrupt deep sleep. So the two hacks here are eat your meals at roughly the same time every single day. The more that you do this, by the way, the more that you will actually be hungry at those times because of that bi-directional relationship. And then the second hack is, try to eat dinner three hours or so before bed.

Starting point is 00:03:12 I've started doing both of these things and I can literally see that I have more deep sleep on my aura ring and I feel so much more energetic throughout the day. I don't have that 3 p.m. slump that I used to. It has worked wonders. Okay. Number two, number two, energy culprit. While we are talking about circadian rhythms, we have got to talk about light exposure. Light is one of the top ways to regulate your circadian rhythm, which is vital for giving you the energy that you're craving and the sleep that you need to maintain. that energy. For instance, this is such a cool fact. I learned it from Dr. B, the gut health MD, when I interviewed him. Did you know that we make 90% of our serotonin in the gut? Okay, maybe you knew that, but here's where it gets interesting. Part of what produces that serotonin is morning light exposure. And then, and then, some of that serotonin gets converted into

Starting point is 00:04:06 melatonin in the evening. Yes, melatonin, which is most famous. a sleep aid. So you getting light in your eyes in the morning is going to help your body naturally produce melatonin that evening that's going to help you fall asleep. It is so cool. When I heard this, I was like, what? How are more people not talking about this? Meanwhile, we're all running off to CVS to pop our melatonin pills. In general, most of us are just not getting enough light exposure during the day and we are getting far too much at night, which is leading to low energy during the day and then disrupted sleep at night. Here is my very quick, very top line light exposure prescription to optimize your circadian rhythm. In the morning, as close to when you

Starting point is 00:04:53 get up in the sun rises as possible, get outside for 15 minutes. We call this a cirque walk. Tens of thousands of us are doing it in this community so you can feel all of our energy when you're walking. We're all doing it together. If it is dark out when you wake up, do this when sun rises. If it has been light out, if you get up at like eight or nine or ten, then get outside right when you wake up as close to when the sun rises and when you wake up as possible. Next, try to maximize your light exposure during the day and especially to outside light. Sit near a window. Take walks. Get a brighter lamp for your desk. Most of us spend our days in the light equivalent of a cave and then we wonder why we feel so drowsy all day. And then at

Starting point is 00:05:39 night, that's when we shine bright TVs and bathroom lights and phone screens a few inches from our faces, all of which are signaling our brains to wake up. And then we're tired but wired and we can't fall asleep and then we're drowsy again the next day. So the prescription, as much light as possible during the day. And then at night, a few hours before bed, as low of lights as possible. Swap out your bathroom light for something dimmer. Put your TV further away so less of that light from the screen is reaching your eyes. Try, I know it's so hard, try not to be on your phone. It all adds up and it all makes a really big difference. Number three, micro-stressers. Most of us are steeped in these little tiny moments of stress

Starting point is 00:06:26 from the moment that we wake up until the moment that we go to sleep. And each one on their own might not seem like much, but together they create this potent chemical concoction that is just sapping our brain of energy all day long. And some of these we cannot control. Shit happens. But some, some we can. For instance, I used to constantly leave the house eight minutes before I had to be somewhere that Google Maps said was a 10-minute drive away. And then I would spend the entire drive anxious and trying to make up time because I was inevitably running late. So I have started leaving five minutes earlier and instead of cursing at red lights, I am calm.

Starting point is 00:07:11 I am peaceful for the entire drive. I know. You're getting really deep insights here. Leave for things a little bit early. But so many of us don't do these really simple things. And I think it's because we underestimate the impact that stress has on our health in the short and in the long term. We're just like, oh, I can be stressed for this 10-minute drive. That's not a big deal. But actually, that stress is sapping our energy. It's making us feel awful.

Starting point is 00:07:40 And it is increasing our risk of everything from cancer to autoimmune disease. I say this, not to scare you, but so that we can all actually treat stress seriously because it is a big deal and it has real effects now and in the future. Start by just paying attention. Just do an audit of the times that you feel stressed throughout your day. What are you doing? Can you start to identify some of those micro-stressers? Oh, I procrastinate on tasks and they hang over me for hours instead of just spending the

Starting point is 00:08:14 two minutes that it would actually take to do them. Oh, I never have healthy meals or snacks planned. So my blood sugar drops and I get hungry. This is a really big one that I was guilty of. Now I have carrots and hummus at the ready all of the time. And I just reach for that when I start to get that like blood sugary, hangary feeling. Oh, I scroll on social media or I read my news app and my heart rate gets super elevated. Oh, I am late all of the time.

Starting point is 00:08:43 So do that audit and see if there are some small tweaks. These do not have to be big. Remember, mine are like leaving five minutes earlier and keeping carrots and hummus in my fridge. we're not trying to add more stress to our lives. But do the audit and then see if there's some small tweaks that you can do to mitigate some of those moments. Number four, this is technically a micro-stressor, but it deserves its own call-out because the research on this is wild. The number four thing draining your energy is you are suppressing emotions. Suppressing emotions requires constant cognitive energy.

Starting point is 00:09:17 In fact, this is crazy. Studies show that overthinking negative experience, can be as exhausting as actual physical labor. You know that email with your boss that you're stewing over? You know that fight that you had with your partner that you haven't quite let go of? You know that conversation with your friend that you keep thinking back on and wondering if she took what you were saying in exactly the way that you meant it? Each one of those is like a hole in your bucket and you're just leaking all over the place.

Starting point is 00:09:46 It is no wonder that no matter how many self-care rituals you do, you can. cannot really fill your cup. Your brain has a really hard time telling the difference between a thought that you are imagining and a situation that is actually happening. So every time you replay a conflict, your stress hormone spike, keeping you in a constant low-grade bite or flight mode. And here is the kicker. Suppressing emotions doesn't just make you tired. It weakens your immune system. It disrupts digestion and it messes with your sleep. One study from the university of Texas found that people who regularly suppress emotions have higher levels of inflammation and are more prone to burnout. So what do you do instead? I'm going to give you some action

Starting point is 00:10:32 tips. This is the Liz Moody podcast after all. Step one, label the emotion. There's research from UCLA that shows that simply naming how you feel reduces amygdala activity and helps you process whatever you're feeling. And here's a tip from Dr. Susan David. She is a Harvard psychologist. She was on the podcast and she shared this and I absolutely loved it. Get as specific as possible with the emotion that you're naming. Being able to specifically articulate how we're feeling increases our emotional agility, which increases our ability to process and handle our emotions. Her trick for this is to come up with two other emotions for every emotion that you're feeling.

Starting point is 00:11:10 So if you're feeling stressed, maybe it is also overwhelmed. Maybe it is frustrated. Are you sad or are you lonely or maybe angry? So just throughout your day, whenever you're feeling these emotions, try to name them and then try to come up with two other specific ways to describe the thing that you're feeling. And then step two, move your body. Studies show that even a 10-minute walk helps your brain process emotions faster by activating the prefrontal cortex and releasing endorphins. This is such a cool hack, and I think that it's a huge missing part of the emotion processing cycle for many of us and why many of us feel stuck in our emotions. It's actually something that they talk about at Hoffman, which is that therapy retreat that I went on.

Starting point is 00:12:00 You need to move these emotions through your body. They also talk about it with grief a lot. Movement is hugely important for processing emotions, and a lot of us just skip right over that step. And then the last step is just to express that emotion. somehow. It could be in therapy, which I obviously think is wonderful and it's how my entire family makes a living. But we get huge benefits just from the act of disclosure. You know the trick of like asking your partner or your friend, do you want me to problem solve or just to listen? Or like the flip side of that when you're trying to give advice and they're just getting more and more annoyed

Starting point is 00:12:35 because they really just wanted to have somebody listen. It turns out, just that process of sharing what we are going through is incredibly helpful for our brains. So you just listening, that is doing wonders. That is an action unto itself. So name your emotions, get specific, and then talk about them with your friends or a therapist or a partner. Or you can even journal. That counts as disclosure too, and it really, really works. Okay, the number five hidden factor sapping your energy. This one is quick. It is easy, you are dehydrated. 75% of us are dehydrated at any given moment and even mild dehydration can significantly reduce energy levels and cognitive function and increase brain fog. So drink more water and drink it throughout the day. Add electrolytes, add a pinch of sea salt,

Starting point is 00:13:29 add in water rich foods like cucumbers, tomatoes, spinach, not to your water. You can eat this, although you could add it to your water too. Also, drink water first thing in the morning before your coffee, before anything else, drink a big glass of water. A neuroscientist that I interviewed once described our brains when we wake up is like a dry sponge, and we need to hydrate that sponge to get it to work properly, and that image really stuck with me. We get so dehydrated overnight. You want to soak that brain sponge in water as soon as you wake up. This is actually making me thirsty. I'm going to take a sip of water. I got water right here. You should take a little break. Take a sip of water with me. All right. Are we hydrated? Number six, not moving your body enough.

Starting point is 00:14:15 There's this false idea that laying around restores us and movement depletes us, but in fact, it is just the opposite. Objects in motion stay in motion and movement begets more movement. One of the single biggest things that I did on my own energy journey was starting to consistently work out in the morning. I wake up feeling greggy every single day. I'm not the person who just like, wakes up bright-eyed and bushy-tailed ready to take on the day. I wake up groggy. I want to lay in bed. I want to scroll. I do not want to go to the gym. I am not insane. But I let my actions create my motivation instead of waiting for the motivation to take action. And I go to the gym and it always, always gets rid of the groggyness. If I waited to feel energized, to not feel groggy before working out,

Starting point is 00:15:06 I would literally never work out. But the workout creates that energy and then I get to take that energy into the rest of my day. And it's not just working out. If you work out once a day and then you sit on your butt for the rest of the day, you are probably still going to be tired.

Starting point is 00:15:22 When you move, even in really chill ways, like walking or stretching, your heart pumps more oxygen-rich blood to your brain and to your muscles, which makes you feel more alert. Movement also stimulates your mitochondria, the energy powerhouses of your cells, which helps your body produce more ATP, which is basically energy currency for your cells. Moving regulates your cortisol and your metabolism. So you want to start moving as early in the day as possible, and then throughout the day move as regularly as possible at least once an hour. I actually find it helpful to set a timer on my phone to remind myself. And then I'll use this in the moment, too, if I'm feeling,

Starting point is 00:16:05 tired. I'll try to go for a walk, ideally outside, although sometimes on my walking pad. Even though in those moments, I want to flop, that is my natural tendency almost always, is to flop. I feel so much more tired when I flop and I scroll than when I take a walk outside and I'm getting that oxygen flow into my brain. I'm getting my muscles contracting. I can just feel my body flooding with energy so that I can get back to enjoy. my day. I very rarely get genuinely excited about skincare, but this is one of the most innovative products that I have come across in years, and I am so obsessed with it.

Starting point is 00:16:45 I've been telling all of my friends to get it, so now I need to tell you guys. Here's some science first. Your skin isn't just getting older. It's being actively broken down by something called senescent cells. These are cells that have stopped functioning but refuse to die. They sit there releasing inflammatory signals, breaking down your collagen, degrading your skin barrier and accelerating every visible sign of aging. Scientists call them zombie cells, and as they accumulate, they are one of the primary drivers of how old your skin looks and feels.

Starting point is 00:17:15 The team at one skin, a group of female longevity researchers and PhDs, spent five years testing over 900 peptides to figure out how to help reduce the accumulation of senescent cells. And they finally landed on it. OSO1, the first peptide scientifically studied to reduce. skin's biological age at the molecular level. OSO-1 goes in and it clears out the senescent cells, so it helps skin function like healthier, younger-looking skin. It is not masking the signs of aging. It's not targeting one thing. It is actually rolling the clock back at a cellular level. I've been using the face moisturizer for almost six months now, and I love it so much. It feels amazing. It goes on really smoothly. It's not tacky at all. And I actually see a difference,

Starting point is 00:18:02 which I just feel like is never the case with skincare. You want to always like see a real difference and you're kind of like, do, do I? Do I? And this I genuinely do. Because it's clearing the senescent cells, it doesn't just target one thing. So my skin looks firmer. It looks glowier. The texture feels dramatically smoother.

Starting point is 00:18:20 And I feel like you can see that too. I also love the body moisturizer. It dries down really quickly, which is always a pet peeve of mine with moisturizers. I hate that like sticky feeling when you go to put your clothes on. This does not do that. but it does moisturize really, really well. And then again, I'm reducing my skin's biological age. I am not making it just look younger. I am making it actually younger. One Skin has four peer-reviewed clinical studies and over 10,000 five-star reviews. The data backs everything up for a limited time. Get 15% off with

Starting point is 00:18:53 code Liz at oneskin.co slash Liz. Again, that's 15% off at oneskin.com with code Liz. I'm genuinely confused how masterclass gets literally the absolute top people in every single field to teach every single one of their classes. I use it when I want to learn things directly, like the cooking class from Thomas Keller, has all of the wisdom that you would normally have to go to culinary school for. But also, I'm being honest, this is like a use case I don't hear a lot of people talking about. I'll just watch it for entertainment when I want to do something that's far more interesting than scrolling.

Starting point is 00:19:29 Christina Aguilera taught me to sing. Shan Boudrum's Art of Mastering Confidence and Sex Appeal class is 10 out of 10. There's menopause classes with leading doctors. There's script writing with Mindy Kaling. Literally, you name it, they're on master class and it is such a good way to get off your phone, but have something that's like not quite as long or hard to get into as a TV show or a movie and that it just keeps you entertained and interested. and you are learning.

Starting point is 00:19:54 There are over 200 classes from the world's best, all for just $10 a month when billed annually, and you get unlimited access to every class on the platform so you can learn at your own pace whenever you want on your phone, your computer, or even in audio mode like a podcast. If you're looking to stop scrolling and start consuming entertaining content that makes you feel excited and helps you learn,

Starting point is 00:20:16 masterclass is it. And the best part, every membership comes with a 30-day money-back guarantee so you can start learning risk-free. Right now our listeners get an additional 15% off any annual membership at Masterclass.com slash Liz Moody. That's 15% off at Masterclass.com slash Liz Moody. Masterclass.com slash Liz Moody. The mattress that you sleep on is one of the highest exposures that you have.

Starting point is 00:20:44 Like if it's off-gassing, you're breathing that in for basically a third of your life. And most conventional mattresses are loaded with synthetic foams, flame retardants, microplastics, and more. Plus, if it's not comfy, you're going to be tossing and turning, you're going to be really hot, and sleep is the foundation of health. It is so important. Because of all of this, if I were not going to invest in any other part of my house, no other things in my house, I would invest in my mattress. And in fact, I have four years well before I had much money to spend on any of these things because it is such a big needle mover. The birch mattress is incredible. It is made with organic cotton, natural latex, and ethically sourced wool. So it has literally no off-gassing. You can

Starting point is 00:21:26 not smell anything right when you unbox it. It has no microplastics, no synthetic foams or flame retardants. And the wool makes it so breathable, which if you've listened to this podcast for more than five minutes, you know that I run very, very hot. Like I am a furnace. Zach has basically accepted that sleepy next to me is like sleeping next to like a little fire. And the birch mattress has been a game changer for that. It's made me sleep so much better like I can see my sleep score going up because I'm not hot all night long. It's also hypoallergenic, which is really worth paying attention to if you find yourself waking up stuffy or congested. Dust mites in a conventional mattress can actually impact your breathing and your sleep quality without you even realizing it. And again, we need to be

Starting point is 00:22:09 able to breathe to get good sleep and getting good sleep is the foundation of our health. And then comfort wise, Zach sleeps on his back and then I sleep on my side and my stomach. So we have two completely different sleep styles and we both wake up feeling really good, no aches and pains. CNN actually named the Birch mattress, the best mattress for side sleepers and Wired named it the best organic mattress period. So there you go. Burch has options for every kind of sleeper in your household. They have three firmness layers. I like the Lux Natural, which is the medium one. And then parents, they even have a Birch Kids natural mattress. Birch ships right to your door. It sets up in minutes and it comes with 120 night risk-free trial. So if it is not for you, they will pick it up for free. You have

Starting point is 00:22:53 nothing to lose here. I want all of you to enjoy a deep, restful night sleep with a new mattress from Birch. Go to birchliving.com slash Liz Moody for 20% off. That is birchliving.com slash Liz Moody, and you're going to get 20% off birchliving.com slash Liz Moody. Number seven, you're being busy, but not productive. I was first introduced. to this concept when I interviewed Cal Newport, who I absolutely love his work. He is iconic. He is the author of deep work and slow productivity. And he said that many of us felt burnt out, listless, purposeless in our jobs because we're busy all day. But that busyness wasn't actually leading anywhere. It wasn't productive. And I was like, ding, ding, ding, that is me.

Starting point is 00:23:43 I had so many days where I sent a zillion different emails, I answered a million different Slack messages, and at the end of the day, I was exhausted, but I hadn't really gotten anything done. Nothing had been moved forward. And then another researcher that I had on the podcast, Dr. Gloria Mark, that was a really recent episode I can link it in the show notes. She pointed out that we obsessively check our emails because they give us a dopamine hit, which I think a lot of us forget about. I certainly did.

Starting point is 00:24:10 It's the same ping in your brain that social media gives you or what social media is modeled after, which is slot machines. But incoming emails are essentially just tasks that other people are adding to our to-do lists. Let me say that again because it stopped me in my tracks. Incoming emails are tasks that other people are adding to our to-do lists, whether it's just replying to the email that's a task or actually doing something beyond that. And yet, and yet, we are all sitting here refreshing our email, obsessively checking in on whether someone else has made our life a little bit worse. There are so many studies that show that humans

Starting point is 00:24:53 crave filling our days with purpose. We don't need to be saving the world, but we need to feel like what we're doing has some value or that work, that thing that we're doing every single day, day in and day out, can feel incredibly depleting. This was so fascinating for me to reflect on. my most draining jobs have not been the ones where I have had the most demanded of me, but actually the least. I had one job where they barely knew what I was doing and I just kind of poked around online all day. And that job left me far more exhausted at the end of the day than the jobs that I've had

Starting point is 00:25:32 where I feel like what I'm doing matters and that I'm contributing something. I know we do not have infinite choice in our jobs, but there are a few small tricks that you can use to make your work feel productive instead of just busy. One is limiting the times of your day that you check your email. The most successful people that I know check their email one or two times a day max at set times. I've started to personally check mine twice. I do it about two hours into my day after I've gotten some deep work done and then I do it toward the end of the day. And both times I check it when I'll be able to actually sit and reply to those emails because checking your email, adding those tasks to your to-do list and then not doing them is also draining. You basically have

Starting point is 00:26:18 this mental image of your to-do list just piling up and piling up, which is something we're actually going to get into in a later energy drainer. And maybe your boss is it down for that. Can you talk to them? Can you say, I will get more done if I can have some deep work periods. I will bring literally more value to this company. And maybe you're listening and you're like, no way, Liz, there is no way that my boss is going to be down for that. Can you talk to them? Can you never be the one to say no to yourself here? Can you say, I will get more done if I can have some deep work periods.

Starting point is 00:26:53 I will bring more value to this company. And figure out what the minimum amount of email checking that works for everyone is. You might have caught my second tip there, which is to have a deep work period at some point during the day. I do mine first thing in the morning, and it's when I really try to zoom out and make progress on things that move me and my company toward my goals. I will analyze what podcasts have performed well and less well and try to figure out why. I'll think of new ideas. I will research great guests and topics. I will start crafting solo episodes. I'll work on a book if I'm writing one at that time. But sometime during your day with no phone, no email, just designed to not do

Starting point is 00:27:39 hundreds of little tiny tasks, but one or two important tasks really well. And in general, it's something that I just try to keep a sense of awareness about. Am I being busy or am I actually being productive? Number eight, you are task switching all day long. Because most of us are living in a state of dopamine imbalance because of technology, we feel like we need constant stimulation. So we send an email and then we check our phone. We are watching TV and we are scrolling on social media. Our attention is just bouncing from one thing to another all day long. Research shows that task switching makes us 40% less productive and it is incredibly draining on our energy. This is because of something that's called attention residue, which essentially

Starting point is 00:28:27 means that there's a little part of your brain that is stuck on whatever you were just doing. So your brain is all over the place. It's still stuck on this thing and you're trying to move it to this thing and then you're moving it back over to this thing and it's just running here and there. And it is no wonder that it is exhausted. It actually takes us 23 minutes to fully bring our focus back after an interruption. I call this the 23-minute rule and I use it in two ways. One is I try to work on a task for at least 30 minutes to give myself that time to sink into deep focus. And I account for the fact that I'll be scattered at first, but then my attention will settle. So it'll motivate me to keep going if I'm feeling kind of distracted, kind of like I want to check my phone at the beginning. I'm like,

Starting point is 00:29:14 no, just give it a second, Liz. That urge will go away as your attention moves on to the task that you're doing right now. And the second way that I use it is when I feel that need to pick up my phone, I ask myself, is this quick check worth 23 minutes to bring my attention back? And both of these things help me stop task switching and just do one thing at a time. But we get good at what we practice. And most of us are practicing distraction all day long. And those little moments where you do one thing at a time, where you practice focus, they massively help your ability to focus in the future.

Starting point is 00:29:54 So build that muscle. In the little tiny moments, when you feel that urge should do two things at one, to be like, this is an opportunity to build my focus and watch your energy flow as a result. And then number nine, the last thing that I want to talk about today that is secretly sucking away your energy is something that I like to call open folders. These are those tasks or ideas that you have that build up in your brain. You think to yourself, I got to return that package. That is an open folder.

Starting point is 00:30:27 Oh, shoot, I need to make that doctor's appointment. Open folder. My closet is a disaster. I need to organize that soon. Open folder. And soon you just have all of these open folders taking up all of the space in your brain. They're there in the background while you're brushing your teeth, while you're at work, while you're with your friends or your kids. and they are just sapping away your energy.

Starting point is 00:30:54 So to close those folders and file them away where they belong, my absolute favorite trick is to do a life admin day. This is one day. You can do it once a week, once every two weeks, you decide how often you need it, where you just go through all of the open folders. You make the appointments, you return the packages, you respond to the texts and the emails.

Starting point is 00:31:19 And you can use a great trick from beloved former podcast guest, Dr. Katie Milkman, and you can temptation bundle to make it fun. So you can save something that you really love that you only get on life admin day. Maybe life admin day is the only day that you get to drink a fun little drink from your favorite coffee shop, or maybe you save your favorite TV show for when you're done. And then throughout the week, when an open folder crops up, when you're like, ah, shoot, I got to do this or did I reply to this? Just write it down on your notes app, on your phone, and know that you are going to get to it during your life admin day.

Starting point is 00:31:56 Just writing it down and having a plan is going to get you so much energy back because you don't have to carry the weight of it in your brain anymore. As a hot tip, I actually highly recommend having a life admin afternoon at least once during your work week two for work tasks. This is the time to respond to all. of the emails to do just those like little administrative type tasks. If you have a job that this makes sense for, it is so helpful. The thing is that these little tasks don't actually take that long to do, but they take

Starting point is 00:32:31 up immense space and energy when they are always there running in the background. So give yourself a day to close those folders and watch your energy just come flooding back. So we have got, make your meal timing consistent and do not eat three hours before bed. We have got getting lots of light during the day and especially in the morning and then having dim lights at night. We've got noticing micro-stressers and trying to reduce them. We are not suppressing our emotions anymore. We are naming them.

Starting point is 00:33:07 We are getting active in our bodies and then we are disclosing them in some way, whether it's to a piece of paper or another human being. We are getting hydrated. We are moving more throughout the day. We are being productive instead of just busy. We are minimizing task switching. And we are doing a life admin day to close some of those open folders. You do not need to do all of these. Try one of them that resonates and see if you can reclaim some of your energy. And then see how much your life changes once you have that energy back. It might inspire you to try even more, but I really don't want you to listen to this and be like, oh my gosh, that all sounds exhausting. I've got to add all these things in. No, these are meant to be inspiration so that you can listen and say, oh my gosh,

Starting point is 00:33:56 that's me. I think that'll help. I'm going to try this. Remember, none of this is supposed to make our life worse or more stressful. So if it is doing that, scale back. Little wins. We're looking for little wins here. If you know somebody who would love this episode, please send them a link to listen. We all deserve to start to have the energy that we need to live the lives that we want to live. Sharing the show helps us grow so we can continue to create amazing content for you. I wanted to quickly thank our brand partners who let us bring you this show completely free. I am so, so picky about the brands that I work with. I turn down like 99% of the ones that reach out to me, and I stand behind every single recommendation that I make here. You can save money

Starting point is 00:34:44 while supporting the show by using the codes that we share. There's a full list of all of our active ones at Liz Moody.com slash codes. Make sure that you hit the follow button on Spotify, on Apple podcasts, or on YouTube. We have amazing new episodes every Monday and Wednesday, and following means that they will show up right in your feed so you will never miss one. And you can also watch full video episodes on Spotify and on YouTube. You can also come hang out on Instagram. I'm at Liz Moody. I share tons of inspiring and always very real content and exactly how I am using everything that we learn on the podcast in my real life. Okay, I love you. I am so excited for you to get more energy into your days and into your life and I will see you on the next episode of the Liz Moody podcast.

Starting point is 00:35:30 Oh, just one more thing. It's the legal language. This podcast is presented solely for educational and entertainment purposes. It is not intended as a substitute for the advice of a physician, a psychotherapist, or any other qualified professional. When you think about strength and resilience, like your ability to feel energized, to recover well, to stay strong as you get older, what do you think that actually comes from? Most people say working out are good nutrition, and yes, of course that matters. But there is a biological foundation underneath all of that that most people are completely overlooking. I have been diving deep into this lately with the team at timeline and what I've learned has genuinely shifted how I think about my own health.

Starting point is 00:36:13 Every single movement that your body makes, every step, every workout, every muscle contraction depends on energy produced at the cellular level. And at the center of that is your mitochondria. Here is the thing that nobody tells you, certainly nobody told me, starting around age 30, our mitochondria naturally become less efficient, more get damaged, more become slender, more become and over time that impacts your energy, your strength, your recovery, and your resilience. Most of us respond by pushing more. We're like noticing these things and we're adding in more protein. We're trying to fix it with more supplements. We're trying to do harder workouts. And those things do help. But timelines research suggests that we also need to be supporting the cellular

Starting point is 00:36:55 machinery underneath. And that is exactly what their supplement mitopure does. It contains urolithin A, which helps your body clear out damage mitochondria and support healthier ones so that your cells can produce energy more efficiently. Because this is happening to your cells, it's going to impact your entire body, your immune system, your muscles. One study found that taking mitopure increased muscle strength by 12% in four months with no change in exercise routine, it's going to impact your energy, your sleep, your skin, your cell health impacts all of this, and urolithin A keeps your cells healthy. Timeline has done over 15 years of research and testing on this one product,

Starting point is 00:37:35 urolithin A, which, by the way, most of us lack the gut bacteria to synthesize naturally. That's why many of us need to supplement it to get the benefits. This has become a staple supplement for me. It is my top way to support how I want to look and feel as I age. Support your cells and how you age with mitopure gummies from Timeline. Visit Timeline.com slash Liz and save up to 39% on your mitopure gummies. timeline.com slash Liz. The number one rule of habits is to make the things that you want easier and the things that you

Starting point is 00:38:08 don't want harder. Yet so many of us want to eat healthier, but so few of us actually take the steps to make eating healthier easier. That's where Marley Spoon comes in. What I love about this company and what's different than all of the other companies out there that are doing like stuff in the same arena is that you can customize your choices based on the effort that you want to put in. So if you want them to send you ingredients, so you can make a new ingredient.

Starting point is 00:38:30 so you can make your own 20-minute meal and, like, get into your chef energy. They'll send it to you to all be in perfect portions so you'll eliminate waste. Great, that's sorted. But they also have meals that you can just heat up. They have ready-made breakfast, which is always such a tough time of day to get a healthy meal in. They have grab-and-go snacks. Everything is made from farm-fresh produce with high-quality proteins, and you can

Starting point is 00:38:53 select by dietary preferences, including Mediterranean diet, which is the top diet that doctors on this podcast recommend. Also things like gluten-free, dairy-free, low-sodium, anything that you need. The food is so good and it's so gourmet-feeling like you feel like you're at a nice restaurant. We're talking like chicken Milanese with a crunchy cucumber arugula salad or everything bagel salmon with truffle chive potatoes. My favorite recent meal was the creamy lemon chicken tray bake. I had one of those moments where I looked at my plate and I was like, wait, I made this. And so quickly, like so easily. It's just so little effort for so much reward. Marley Spoon just makes eating well feel easy instead of stressful, and honestly, that is everything.

Starting point is 00:39:34 This new year, fast track your way to eating well with Marley Spoon. Head to Marley Spoon.com slash offer slash Liz Moody for up to 25 free meals. That is right, up to 25 free meals with Marley Spoon. That is Marley Spoon.com slash offer slash Liz Moody. So remember to get the offer slash Liz Moody for up to 25. free meals.

The Liz Moody Podcast - 9 Hidden Reasons You’re Tired All The Time (+ Easy, Science-Backed Solutions)

There aren't comments yet for this episode. Click on any sentence in the transcript to leave a comment.