The Mindset Mentor - 8 Ways to Naturally Have More Energy

Starting point is 00:00:00 Welcome to today's episode of the Mindset Mentor Podcast. I'm your host, Rob Dial. 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 love this podcast, please do me a favor, give it a rating review however you listen to us. The more positive rating reviews that we get, the more that they show, they being the platforms that this podcast is hosted on, like Apple Podcasts and Spotify, show this to people who have never listened to it before and allows the podcast to grow. So it's a great way to pay it forward. And if you do it, I would love you forever. Today, we're going to be talking about eight different ways to have more energy. And some

Starting point is 00:00:42 of these are going to be obvious. Some of these are going to be, you may have never heard of them before as well, but I'm going to try to give you guys some tips on what I do to try to have more energy. The reason why is because energy in my mind is one of the most important things that you could focus on every single day. I literally have built my schedule over years and years and years planned based off of how much energy I'm going to have when and what my brain function feels like, what my energy feels like. And then I build out what my most important things of the day are. And literally I will say, hey, from 10 o'clock to 2 o'clock I know is when I feel like my brain is firing at its absolute best. And so what I'll do is I'll actually make sure that I plan every single day my most important task between 10 o'clock and two o'clock. I know my creative brain,

Starting point is 00:01:29 what makes me feel creative is usually when I wake up until about 10 o'clock. So that's where I'll usually start to plan podcast episodes. I'll plan out my Instagram reels and the content that I create. I'll do some journaling and some reading and meditating in that time as well. And so the reason why you want to have more energy and why you want to focus on your energy is because number one, the energy that you have right now is not what you're stuck with. You can always have your body create more energy. And so that's a beautiful thing about it. But the energy that you have will dictate how much action you take for whatever it is that you're working on and how much action you take will dictate the results that you're going to get. So more energy equals more action equals better

Starting point is 00:02:09 results equals long-term better life and more things you've created that you wanted to create. So these are my eight tips to help you have more energy. First one is very, very obvious is sleep. If sleep is not something that you prioritize, you're missing out. Sleep is, I will literally shift things in my schedule. Obviously I have my own business and I can do this, but I will, if I can't fall asleep and it's for some reason not, I'm just not going there. My brain's not turning off. I will shift things in my morning schedule with people. I'll send a message at two o'clock in the morning, whatever it is of like, hey, we need to move this because I want to prioritize getting at least seven and a half hours of sleep every single night. One of the things I was just sharing with my producer who's

Starting point is 00:02:54 here is the thing that's really been helping me the most recently is taking magnesium before I go to bed. There's a lot of different types of magnesium. Magnesium, what it is, is just literally it's one of the things that people don't get enough of. It's an essential, essential thing that we should be getting, but most people don't have much magnesium in their diet. I take a magnesium called magnesium threonate. The reason why is because I heard Dr. Huberman talk about magnesium threonate as the one that we should be taking. And my sleep score went from like 73%, 67%, 79%. So when I started taking, even just like the past three nights, I looked at my sleep score on my whoop because I track my

Starting point is 00:03:32 sleep every single night was 91, 93, 96% just from taking magnesium the past three nights. And so that's just something that's a tip. It's something that's natural. It's not something that you are not supposed to be taking. Like if you take melatonin, you're actually not supposed to take melatonin. I've heard many doctors and many scientists as well and neurobiologists say you shouldn't take this. And the reason why is because of the fact that it actually can interrupt your sleep. It can help you fall asleep if you take it, but it can actually interrupt your sleep and make it harder that if you wake up and go to the bathroom to fall back asleep. So magnesium is a good thing to take, but melatonin is not something that you want to take. Just research it if you want to. But for me, one of

Starting point is 00:04:14 the tips that I'll give you is magnesium has been helping me a lot, but you need to make sure if you want to have more energy, you've got a prior touch of sleep. That should be the most obvious thing for everybody out there. Okay. Another way to naturally have more energy is something that is naturally occurring, which is caffeine. Now, another thing that I would recommend that you do is besides just taking caffeine and caffeine and caffeine, usually they recommend, scientists have found that you should take caffeine no earlier than an hour after waking up. So when you wake up, if you wake up at 6 a.m., you should not have your first cup of coffee till at least 7. Now, I know some of you are out there

Starting point is 00:04:47 and you're like, what the hell? There's no way that I can last an hour after waking up. Well, try your best because caffeine has less effect on you in the first hour than it does after. And so if you want to have more energy, obviously one of the hacks is just caffeine. As I said, this is something that's pretty obvious as the first one was. If you want to have more energy, obviously one of the hacks is just caffeine. As I said, this is something that's pretty obvious as the first one was. If you want to have more energy, you should have more sleep. If you want to have more energy, you should drink some caffeine. If that's something that works well with your body, obviously you can do a blood test. And I also recommend, it's not one of the tips, to do a blood test. One of the things that I did, I went to a doctor and we did a full panel

Starting point is 00:05:20 blood test. It wasn't cheap to do, but I was able to see almost everything in my blood was perfect, but there was a few different things that I wasn't getting. There was B12 that I wasn't getting and a couple other Bs that were in there. There wasn't enough magnesium. And then there was a couple other things as well. And he actually gave them to me as supplements. And what I noticed was I would wake up and I would take this before I'd have coffee. So the first hour to have no coffee. And I noticed that I would take these supplements that he gave me, which were all just naturally occurring chemicals in my body that were just a little bit lower than it should be in my blood tests. And I was like, I had superhuman energy. And I realized that if I just supplement

Starting point is 00:05:58 the things that are in my blood that I don't have enough of, I actually have crazy amounts of energy. And so a blood test can help. On the other side of caffeine, another thing that you could do is go without caffeine for 30 days. Now you might be like, what the hell? This doesn't make any sense. This guy's telling me to take caffeine and to not take caffeine. One of the things that I've actually found, and I'm going to be testing this and I will give you my results from it. I have quite a few friends that have given up caffeine for 30 days and said that after 30 days, they have like superhuman energy and they realize that they have more energy without caffeine. So I will be the guinea pig if you don't want to be the guinea pig and I will come back and tell you how it works. So that's what I got for you.

Starting point is 00:06:38 Next one, another thing that you should focus on to have more energy is don't have alcohol. Now, if you want to have alcohol, whatever, have it on the weekends, but alcohol stays in your system for up to 80 days. I'm sorry, up to 80 hours, which is just over three days. So you have alcohol in your system for 80 hours. So if you decide, hey, you know what? I'm going to have a Sunday fun day with my friends. That's your prerogative. You definitely can. But realize it's going to take Monday, Tuesday, and Wednesday for your body to fully process and get rid of that. Another thing that if you have a glass of wine, with my sleep tracker, I found this and I have many friends with sleep trackers and I've been having them try it as well. Even just one glass of wine completely ruins my sleep. Drinking alcohol, just like, you know, I said with melatonin can help you

Starting point is 00:07:26 fall asleep, but it actually gives you worse sleep. It messes with my heart rate variability and I can literally see that throughout the night of me sleeping, my heart rate is double what it normally is because my body is trying to process out the alcohol. And so if you want better sleep, stop drinking alcohol. If also you want to make sure that you have more energy, stop drinking alcohol because your body's trying to get rid of it for up to 80 hours after you get it. So that's another tip for you as well, which is number three is try to stay away from this alcohol as much as you can. When you're looking to improve, look for improvements that build on themselves, like hiring for your business. When you get better at hiring,

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Starting point is 00:10:38 my house throughout the day, it is a 95% chance that there is music playing in my house when you walk in. And I usually like to have upbeat music, dance music, because I've noticed that when I have, if I do my morning meditations with Lauren, we'll do it on the couch for 20 minutes and we'll do our morning meditation on the couch, 20 minutes, we'll listen to a YouTube video, just, you know, meditation music for 20 minutes. Then it will autoplay into another song. And usually it autoplays into another chill, meditative type song. And I'll notice if I'm like dragging ass in the morning, I almost always forget to turn the meditation music off. And I'm like very chill and there's

Starting point is 00:11:16 nothing wrong with that feeling. But if I'm trying to get shit done, it's really not the best music to have on. So what I usually do after the meditation, after that session, after we do any journaling or anything that we have that we do part of our morning routine is I will put on some form of dance music or some music that gets me excited. And I noticed my energy being completely different. And so if you want to have more energy, just simply start paying attention to the music that you're listening to whenever you don't have energy or the lack of music that you're listening to. And just see if you have a playlist of like your 15 favorite songs on Spotify, listen to those 15 favorite songs whenever you have low energy and see if it starts to change things for you. So tip number four, pay attention to music that you listen to. Tip number five is

Starting point is 00:12:01 to do some breath work. So one of the things that I love to do when I need energy is what I like to call skis. I don't know what the actual name of it is, but it's a really deep inhale and then a really fast exhale. But what I do is on my inhale, for those of you guys that are not, you're just listening to the podcast, you don't see me on YouTube or Instagram or Facebook on the videos that we have here. I literally put my hands up as if I'm skiing and then my hands down. So on the breath in, my hands go up. On the breath down, my hands go down. And so my hands go up breathing in, my hands go down breathing out. And what you do is you're literally forcing your body into movement, forcing your breath. And what's crazy is if you do this for 30 different times or do it for one minute, you can have very little

Starting point is 00:12:45 energy before doing the ski breaths. That's what, I don't know if it's called ski breaths. Maybe I made that up, but I do it. You do the ski breaths, then do them for a minute. And then at the end of it, one minute later, tons of energy because I'm forcing oxygen in my body and force my body to move. For some reason, my heart rate starts to go up and I feel so much better. So sometimes what I'll do, literally, if somebody were to walk by and see me in my garage when I'm working out in the morning, they would think that I'm insane. But this is something that I do before workouts because I feel that it gives me more energy before my workout. So pay attention to the breathing. If you really have low energy, there's a lot of times you're usually slouched

Starting point is 00:13:22 over and usually have really short breaths, little, like little short breaths. Try to start breathing deeper. Try to start using the ski method. Try to start doing some Wim Hof. And when you're doing the Wim Hof breathing, do some pushups. And you'll notice that the breathing and the movement of your body actually gives you more energy. So that's tip number five is breathwork. Tip number six, get outside and get sun in your skin and in your eyes. Do not look at the sun directly, but you want to just be outside and be able to get the photons from the sun into your eyeballs. You could just go outside and take your dog for a walk, whatever it is that you need to do. But within an hour of waking up in the time that you're not supposed to be having caffeine, you need to get at least 10 minutes of sun on your skin and obviously in your eyeballs as well.

Starting point is 00:14:10 Even if it happens to be a really gloomy day, you'll still get about 50 times more photons from the sun in your eyes on a gloomy day than you will inside of your house with all the lights on. Now, for those of you guys that are like, hold on, Rob, I wake up at four o'clock in the morning, the sun's not up. Well, then what you want to do if that's the case, when the sun does come up, make sure that you go outside, you get sun in your skin and also in your eyes. But then also at the same time, once again, don't look at the sun. I don't want someone emailing me being like, oh my God, I'm blind because Rob said to look at the sun in the morning. No, don't look at the sun. Just be outside and allow the sun bouncing off of everything to be able to get

Starting point is 00:14:47 into your eyes. But if you wake up at four o'clock in the morning before the sun comes up, make sure that when the sun does come up, you actually go out there and actually get sun in your skin and in your eyes as well. And when you wake up at four o'clock in the morning, the best way to have energy is to turn on as many lights as you possibly can throughout the house, the brighter, the better. You don't want to hurt your eyes, obviously, but you're tricking your brain into starting to think at that point that you are, you know, the sun is up and it allows you to have more energy from the beginning. So that's number six. Get outside, get some sun on your skin, get some sun in your eyes. Number seven, exercise in the morning. There's been many, many studies. I went through a bunch

Starting point is 00:15:25 of research before just to see like what have they found between people who exercise in the morning and people who don't exercise or people who exercise in the morning versus people who exercise at night. People who exercise in the morning, it boosts their energy throughout the entire day. It helps them sleep better and it improves focus and cognition. And so if you want to have more energy, just focus on making sure that you get some form of exercise in the morning. If it's a brisk walk outside with your dog, if it's a workout, if it's yoga, if it's going for a quick run or jog, whatever it is, get some form of morning movement and exercise. It will boost your energy throughout the day. It'll help you have better sleep when you do it in the morning. And also it'll improve your focus

Starting point is 00:16:04 and your cognition as well. So number seven, exercise in the morning. And then number eight, drink more water. Now I'm going to tell you something pretty crazy at the end of this, and it's a website that you need to go to, to check the chemicals inside of your water. Some of you guys are going to realize that you're drinking terrible water from your tap water living in the United States. I'll get to that in a second. That's an open loop I just gave you guys. But when you drink more water, most people are dehydrated. And if you don't have much energy, a lot of times people are just dehydrated. So if you just drink water, it can fix that problem for you. If you're drinking a lot of caffeine, a lot of coffee throughout the day, you're probably dehydrated, dehydrating yourself even more. So most people

Starting point is 00:16:42 are dehydrated. You're over 60% water. And your brain function gets worse when you are dehydrated because your brain, the human brain is 80% water. Yes, I said that correctly. The human brain is about 80% water. So if you notice, I feel a little foggy today. I don't feel like my memory is that good. I don't feel like I'm fully with it. Drink a bunch of water. The first thing that you should do after going to the bathroom in the morning when you wake up is chug 16 to 32 ounces of water because your body, when you breathe out, you breathe out tiny little particles of water. And when you breathe out for eight hours at night, you usually lose about 16 to 32 ounces of water just from sleeping. And so if you want to get back to just where you were before you went to bed, you need to drink at least 16 to 32 ounces of water. So if you can drink only spring

Starting point is 00:17:31 water, do it. This is not the cheapest thing to do. I recommend it for everybody if you can afford to do it. But if you can afford to do it, don't drink filtered water from your tap water. If you can afford to have water delivered to your house in glass, that is the way that I do it. So no plastic touches the water that I have because plastic has a bunch of things that you don't want in it. And usually it heats up. And one of the things that really disgusts me is they said, if you buy a bottle of water and it's in plastic, you're basically, it's been heated up and cooled and heat up and cooled as it's gone from truck to truck to truck to truck. You're basically at that time, you're not just drinking water. You're basically, it's been heated up and cooled and heat up and cooled as it's gone from truck to truck to truck to truck. You're basically at that time, you're not just drinking water. You're

Starting point is 00:18:07 basically drinking plastic soup. And so if you can only drink spring water from glass, there's glass bottles. Mountain Springs is the one that I use. I have it delivered. I have literally eight different five gallon jugs in glass delivered to my house every single month. It's like 200 bucks to have it happen. But that's more important than the food that we're eating. Obviously, you want to make sure that you're eating really good food. And that should be tip number nine if I had a tip number nine, but I don't have tip number nine to have better energy. But if you're paying attention to the food that you're eating, you should definitely be paying attention to the water that you're drinking because it's 60% of your body and it's 80% of your brain. And so the better,

Starting point is 00:18:44 higher quality water that you can And so the better, higher quality water that you can drink, the better. There's a website. If you live in America, you should go onto this website and just see what your tap water has inside of it. So it's ewg.org, ewg.org. And you put in your zip code. I have no affiliation with this, but I want you to do it and try it out. When I put in my zip code, I live in a good part of town. There's nothing wrong. There's no reason why my water should be contaminated, any of that stuff. When I go to that website and put in my zip code, there's 14 chemicals that exceed the health guidelines, which means that the tap water that I'm drinking has 14 chemicals that exceed the health guidelines. So that'll actually show you what exceeds and how much it exceeds it

Starting point is 00:19:26 by. So my, my tap water, I literally have it right here to show you guys, or to tell you guys, it has 120 times more arsenic than it is supposed to. And the health guidelines say it's allowed to have 120 times. It has 252 times more bromochloric acidic acid. I don't know what the hell that is. I don't even know if I'm saying it right. But bromochloric acid, whatever that is, 252 times more than it's supposed to have. And then for bromochloromethane, bromochloromethane has 180 times more than it's supposed to have. So go to ewg.org and realize that if you have a filter, it's probably not filtering all that stuff out. And so pay attention to the water that you're drinking. Drinking more water, number one,

Starting point is 00:20:16 will help you. But if you can get the highest quality water into your body, that will also help you have more energy. So those are my eight tips to naturally have more energy. Number one is sleep. Number two is caffeine or no caffeine. Number two is no alcohol. I'm sorry, number three is no alcohol. Number four is music. Number five is breath work. Number six, get outside in the sun. Number seven is to exercise in the morning. And number eight is to drink more water. So that's what I got for you for today's episode. If you love this episode, please share it on your Instagram stories and tag me at RobDialJr, R-O-B-D-I-A-L-J-R. And I'm gonna leave the same way

Starting point is 00:20:47 I leave you every single episode. Make it your mission to make someone else's day better. I appreciate you. And I hope that you have an amazing day.

The Mindset Mentor - 8 Ways to Naturally Have More Energy

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