The Mindset Mentor - 4 Reasons Why You're Tired

Episode Date: March 30, 2022

If you sometimes struggle with energy, this episode is for you! Follow me on IG for more inspiration here: https://www.instagram.com/robdialjr/ If you live in the US/Canada and you want to receive motivational texts from me, text me now at 1-512-580-9305 or click here https://my.community.com/robdial Want to learn more about Mindset Mentor+? For nearly nine years, the Mindset Mentor Podcast has guided you through life's ups and downs. Now, you can dive even deeper with Mindset Mentor Plus. Turn every podcast lesson into real-world results with detailed worksheets, journaling prompts, and a supportive community of like-minded people. Enjoy monthly live Q&A sessions with me, and all this for less than a dollar a day. If you’re committed to real, lasting change, this is for you.Join here 👉 www.mindsetmentor.com My first book that I’ve ever written is now available. It’s called LEVEL UP and It’s a step-by-step guide to go from where you are now, to where you want to be as fast as possible.📚If you want to order yours today, you can just head over to robdial.com/bookHere are some useful links for you… If you want access to a multitude of life advice, self development tips, and exclusive content daily that will help you improve your life, then you can follow me around the web at these links here:Instagram TikTokFacebookYoutube

Welcome to today's episode of the Mindset Mentor podcast. I'm your host, Rob Dyle. And if you have not yet done so, hit that subscribe button so that you never miss another podcast episode. And if you're out there and you want to receive motivational text messages from me directly to your cell phone and you live in the United States or Canada, text me right now, 512-580-9305. Once again, 512-580-9305. Today, I'm gonna talk about four things to focus on for you to have more energy throughout the day. And one of the most important things that we can focus on

is if we wanna take action, if we wanna create the life that we want to create, energy is one of the most important things we can focus on. Why is that? It's because when you have energy, it makes it very easy to take action. When you don't have energy, it makes it really hard to take action. And so are you having to force yourself to take action? Or do you just feel like, hey, I've got a bunch of energy. I can go ahead and do this. Because we all have 24 hours in the day. Imagine those 24 hours of the day being sluggish most of the day or running at 100%. Which one would you rather be? Would you rather be sluggish throughout the entire day? Or would you rather feel like you're running at 100%? It's like driving an 18-wheeler versus driving a Ferrari. Which one is going to get you to your destination

faster? The Ferrari obviously is. So there's four key factors that I want to talk about. I want to dive in with you guys as far as your energy goes. Because for me, I plan on my energy. I plan out everything that I'm going to eat so that I can get as much done as I possibly can throughout the day. Okay. So the first thing we're going to talk about is obviously sleep. If you want to have energy, you've got to have sleep. I was reading an article because I'm writing a book on taking action and focus and alertness and all of that stuff. 98% of people that have been studied out of 10,000 people, there's a group of 10,000 people have to have at least seven to eight hours of sleep. And so if you're getting less than seven to eight hours of sleep. And so if you're getting less than seven

to eight hours of sleep, you're probably most likely not one of 50 people that doesn't need seven hours of sleep. And so there's ways to sleep better and there's ways to stay awake better. And so I'm going to go through a lot of different aspects of that and how we can help with sleep. Okay. One of the things that really helps with sleep, but also really helps with a lot of energy, is getting sunlight on your skin and in your eyes. Now, let me say this very specifically. Do not look at the sun. That's not what I mean by that. But to get sunlight on your body. And the reason why is because it tells your brain to stop making melatonin. It's important to get sunlight on your skin and the blue from

the sky in your eyes within the first hour of waking up. So go outside, turn away from the sun, have as much of your skin out as possible. Don't get naked in front of your neighbors and blame me for it. And then look at the blue in the sky. The blue in the sky sets your circadian cycle, which is the cycle that you have from when you're awake, you're asleep, so your body knows exactly what it's supposed to do, right? Super important. This is also very, very important for you to have a lot of energy throughout the day as well. One of the things that's super important is, and a lot of people get this complete misconception, right? They have blue blockers because a lot of people are like, oh, I'm into body hacking and getting real smart on what I should do throughout the day. So they wear these blue blockers, these orange glasses

throughout the day while the sun is still up, which is actually one of the worst things that you can do for your circadian cycle and everything, is your body needs, your eyes need to see the blue in your environment all day long when the sun is up. Even if you go outside and it's a cloudy day, you're still going to get 90 times more photons in your eyes than you do if you're standing inside of your house. So if you can go outside for 10 minutes and get sun on your skin, because there's photoreceptors in your skin, and also have your eyes be able to see the blue, go outside, go for a walk with your dog, whatever it is. You want to get as much light as you possibly can throughout the day to have energy. And this is a super important thing. There's a

lot of studies that are coming out in neurobiology to find this. Have an extremely bright light, not something that hurts your eyes or makes you have to squint, but something that is as bright as you can take in your environment, a little bit above eye level or even above your head. And that will actually, especially if it's just like a ring light, like one of those $30, $40 ring lights from Amazon, and you put it above your head just a little bit, it will actually, the blue that is inside of that, because there's inside of the white, there's all spectrums of colors. The blue in that will actually be coming into your eyes and it will make you more alert and it'll make you have more energy. Also, when we're

talking about sleep, when the sun goes down, that is when you want to remove as much blue from your environment as possible. So your phone should have night shift if you have an iPhone. If you have a MacBook, there's an app called Flux. And all of these will start to take the blue from the screens that you're looking at, everything, and start to make them a little bit more red and a little bit more orange, which then is basically not keeping yourself up. Because if you're getting too much light at night when the sun is down,

it is telling your brain to stay awake. This is when you would want to use blue blockers. So if you're looking at the TV, all of that stuff, the blue is being blocked from your eyes. Also, turn off overhead lights. Turn off overhead lamps because there's receptors. The receptors that tell your body when to start making melatonin or stop making melatonin and if it's bright out

are actually in the bottom sets of your eyes. So they're in the bottoms of your eyes so they can actually look up, which is obviously where the sky is. And so turn off all of your overhead lights if possible because the brain thinks that the sun is still out. When you go to bed, make sure that your room is black, like black, black, as dark as you can possibly make it. And if possible, don't have your TV on, not if possible, absolutely don't have your TV on, but if possible, don't even have a TV in your bedroom if possible. Absolutely don't have your TV on, but if possible, don't even have a TV in your bedroom, if possible. There's only a couple of things you should be doing in bed, and one of them is not watching TV, okay? So also when you're talking about bed, you spend one third of your life in your bed. Invest in something that is good. Does your bed suck? Is it a good bed? What is it

like? And so if we're talking about energy and how to have more energy throughout the day and not be tired all day long, you have to think about sleep before anything else. So that was the first thing, okay? Number two is your diet. You have to pay attention to the food that you're eating. Is the food that you're eating, is it giving you energy or is it taking energy away? And you have to think about when you eat throughout the day.

So I'm gonna be fully upfront with you. I'll tell you how my eating looks throughout the day. I usually have in the morning, 50% of the time, I would say, I usually have eggs and that's it, right? And then I usually won't eat again until two or three o'clock. So today, right now, it's 1.30. The only thing that I've had this morning is some watermelon. So usually what I do is I try to have as little as possible up until two or three o'clock because the less that I eat, the more energy that I have. Why? Because digestion is the most energy consuming thing that your body does. So if I eat less throughout the day, I have more energy throughout the day. Figure this out. See what it is that you guys want to do. I have just found for me personally that if I eat nothing or if I eat very little until two or three o'clock,

I usually have a whole lot more energy. I have a lot more focus. I have a lot more alertness and I feel like my brain works at a much higher level. So I'll have a cup of coffee, I'll have your pomade, and then I'll maybe have some fruit, maybe some eggs, or maybe nothing until two or three o'clock. And then, you know, two or three o'clock, I eat something that is not very heavy, but it's just a little bit heavier than fruit. And then, you know, dinner is usually where I'll have something that is not very heavy, but it's just a little bit heavier than fruit. And then, you know, dinner is usually where I'll have something that's much heavier than everything else. And that's where I get the majority of my calories because digestion is the most energy consuming thing that I do. So I want to make sure that I'm consuming the right stuff. Another thing that would be important to do is do an allergy test and figure out if there might be foods that

you're eating that you're allergic to. Because if there are, your body's going to take energy to try to fight whatever is coming in from those foods that you might be allergic to. So are you eating greasy, fatty foods, fast food throughout the day? Or are you eating light food, leafy greens, maybe some fish, maybe a shake? It's easier to digest those things and it takes less energy to consume them. So therefore, you'll have more energy inside of your body. So it's very important just to start to think about what is the food that I'm eating? Is it giving me energy? Is it taking energy away? Digestion is very energy consuming. So is this like heavy stuff that it's going to take a while for my body to be able to process? Or is this something my body can process really quickly? Like the

watermelon I had today, that should basically go straight through the body, right? So it's not something that takes a whole lot of energy to digest those things. So digestion is just something important to think about in the food that you eat throughout the day as well. Another thing that's very important with that that I would do if I were you guys, I would go and I would see a doctor and have them do a blood test on you as well. They can find out your allergies, like I said a minute ago, but they can also find out if you're vitamin deficient. So for me, I noticed that last year, I noticed my energy was not as good as I thought that it should be.

So I went to a doctor and they did this massive blood panel on me. And I found out that I was short in vitamin B and vitamin D, but like very specific strains of vitamin B and D. I started taking those in the morning and I was like, I had like superhuman energy. And I was like, holy shit, I've never felt this good before. And then I had that with coffee on top of it. And I was like, oh my God, I feel like I can, you know, I'm going to explode. I can take on the world, you know? So maybe do a blood panel, see if, you know, that's usually a few hundred bucks at least. If you got the money to do it, it will definitely pay off if you find out that there's something that maybe you're allergic to or maybe that

you are deficient and they can help you out. Caffeine, obviously a big part of the diet as well. Caffeine will spike, but it will also drop, which is why the majority of time, like I told you guys, everybody knows I've heard it. I get messages all of the time. What's that stuff that you drink? What's the stuff that you drink? It's called yerba mate, Y-E-R-B-A-M-A-T-E. And then I usually don't have caffeine after about three o'clock because caffeine has a seven-hour half-life, which means if I have coffee or yerba mate at 4 p.m., at 11 p.m., half of the caffeine is still in my body. And so it affects my sleep. So usually I cut it about two, three o'clock, something like that. And so those are just important things to think about when you think about the diet that you have. Okay, so that's number two. Hey, today's program is brought to you by Athletic Greens, the health and wellness company that makes

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why you don't work out, it's probably because you haven't been working out for so long that your body stopped making more energy. As you start to work out more and more and more and go for more runs or go work out and do more intense stuff, your body will actually adapt. Then also when you think about exercise, when is the best time for you to exercise? For a lot of people, it's in the morning. For a lot of people, it's in early morning. For me, it's 9 or 10 a.m. I'm lucky enough where I work from home, obviously, and I have a gym that's in my garage, so I can go out there at 9 or 10 a.m. Usually, my trainer gets here at 9.30. We work out for an hour. Then I get showered, good to go, and everything's good. But for me, that's when my body feels like it runs the most efficiently. And exercise, not only does it give you more energy, but it helps you fall asleep.

And so number three is pay attention to your exercise and try to get more exercise. And number four is probably the most overlooked out of all of these. Like some of these you're listening to me and you're like, yeah, that makes sense. Okay. Obviously sleep, that's a big thing. Diet, that's a big thing. Exercise is a big thing. Number four, though, a lot of people really overlook is your environment. Okay. The place that you live, the place that you work, and most importantly, the people that you work, and most importantly, the people that you surround yourself with. You may have heard me say before, there's two different types of people in this world. Typically, you can put most people into one of two categories. There's batteries, and then there's vacuums, okay? A battery is somebody when you're around them,

they give you energy. They make you feel good. They make you feel more motivated. And within a few minutes of being around this person, you're like, man, I feel really good being around this person. And then you leave them after being around them for 10, 15, 20 minutes, and you have more energy when you leave that person's presence.

That is called a battery. That is somebody who gives you energy the same way that a battery would. On the other side of that, you've got vacuums. Those are the people that are just draining and they just suck all the energy out of that, you've got vacuums. Those are the people that are just draining and they just suck all the energy out of you. They're the people when they walk in the room, you automatically already start to feel a difference in your body because you're like, oh shit, I hope they don't come up to me. I hope they don't try to talk to me because

I know how I feel after I'm done with them. And then they come up to you and they talk to you for 15 minutes and tell you about their problems and tell you about what's going on and tell you about blah, blah, blah, blah, blah, blah, blah. And then you leave their presence 15 minutes later and you're like, holy crap, I feel like I need a nap. Right? So when you're looking at your environment, what are the people that you surround yourself with? If you want to have more energy and stop feeling like you're tired all day long, well, maybe you should not hang out with people who are, you know, the vacuums that are sucking the energy from you. And what we call also

time vampires, they just steal your energy and steal your time from you and start going towards people that make you feel like you have more energy when you leave their presence. So are you hanging out with more vacuums or are you hanging out with more batteries? That's an environment thing to think about. What about the job that you have or the way that you make money? Does the way that you make money, does it energize you or does it feel like it's stripping energy away from you? Because if you have something that feels like it's stripping your life away and you're just like, oh man, this job is okay. Like a lot of people's jobs are okay. It's not that they love them. It's not they hate them.

They're just like, ah, they're okay. If they're just okay, they're probably not giving you energy. And you're probably like, ah, yeah, I'll go do this. Versus having a job or a career or a way that you make money that you actually enjoy will give you more energy, right? Do you sit most of the day? Get up every hour. One secret that I'll tell you is something I've been doing a lot recently is I have a timer that goes off in my phone every single hour to get up and do 20 squats, 20 push-ups, 20 sit-ups. Every hour. It goes off at 45 minutes before, 50 minutes before the hour, right? So it's 20 push-ups, 20 squats, 20 sit-ups.

And just a way to get my body to create energy every single day and to be able to create the energy that I want to get things done. Another way of creating energy on demand is your breathing as well. There's a thing that I like to call ski breathing, which is breathing in through the nose and breathing out through the mouth. But when you breathe in, it's like you're skiing, like actually on snow, right? So when you breathe in, your hands go up. When you breathe out, you push it down.

You go up and you go down. You go up and you go down. You go up and you go down. And it's a good way to get your heart rate up and a good way to get your breathing more oxygen, over-oxygenate yourself. And it literally, for me, is like energy on demand. If I feel like I'm not 100% in it, I'll do like a minute of ski breathing,

breathe in through my nose, hands up, breathe out through my mouth. And I will like, I'm not acting like I'm skiing, but it's literally the same motion as if you were trying to ski down a mountain. So it'll get your heart rate up and it gets your oxygen up as well. And naturally you just want to start to think to yourself with your environment, how can I have more space to do some movement? How can I have one of the things that I do? I literally just took them off this desk before we started is I have bands like workout bands that are right next to me all the time. So if I just have an extra

five minutes, I'm like, let me go ahead and get some curls in. Let me go ahead and try to do something and get my heart rate up and get my body moving, right? You don't want to be sitting all day. You don't want to be standing all day. There's been a lot of studies that have come out with this, but they think that you should sit for about 50% of the day and stand for about 50% of the day. So can do 30 on, 30 off, 30 on, 30 off with your standing. Can you do an hour? Whatever it is that you need to do. How can you get your body moving and start thinking about how you can design your environment for more energy? Okay, what other part of the environment can we think about? How about what's going on inside of your head, your mental environment, your internal environment?

How do you talk to yourself throughout the day? If you talk shit to yourself, if you just talk trash to yourself all day long, it's going to be really hard to find energy to motivate yourself to do something. So can you talk better to yourself? Most people, you would never talk to someone that you love the same way that you talk to yourself in your head. Do you tell yourself, oh man, I'm just so tired today. Oh man, I'm so tired today. If you talk trash to yourself and you say I'm tired today over and over and over again, you're naturally going to be tired. And so you've got to start to think about

your external environment and your internal environment and how that can either give you energy or steal energy from you. So those are the four pieces, the key factors that I want you to think about as why you either have energy or don't have energy. Number one, your sleep and optimizing that. Number one, your sleep and optimizing that. Number two, your diet and optimizing that.

Number three, your exercise and optimizing that. And number four is your external and internal environment and optimizing that as well. So that's what I got for you for today's episode. If you love this episode, please do me a favor, share it on your Instagram stories

and tag me in it, Rob Dial Jr., R-O-B-D-I-A-L-J-R. One of the top 100 podcasts in the entire world. And the only way that we get there is from you guys sharing it. So I greatly appreciate you every single time that you share it. And I'm going to leave it the same way I leave you every single episode. Make it your mission to make somebody else's day better today. I appreciate you and I hope that you have an amazing day.