The Mindset Mentor - Super Human Energy Hacks

Episode Date: December 27, 2019

You only get 24 hours in the day. What you get accomplished in each day is what matters most. That is why the amount of energy that you have each day is so important. In this episode, I will teach you my best energy hacks so that you can have the super human energy you need to accomplish your goals!Join the IronMind60 here: http://ironmind60.com/Join my free live training class here: https://www.coachwithrob.com/liveBuy your Athletic Greens here: http://athleticgreens.com/dialCheck out the Philips Blue Light here: https://amzn.to/2EUYkTh 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 am your host, Rob Dial. And if you have not yet done so, hit that subscribe button so that you never miss another episode. And last but not least, if you are listening to this episode on the day it comes out, December 27th, I am doing a live class, a free live class today about how to dominate your 2020 goals. So if you're out there and you're ready to make 2020 the best year of your life, join in on this free class. All you have to do is go to www.coachwithrob.com slash live. Once again, that's www.coachwithrob.com slash live. Join us and you can ask me any questions that you want to as you're in there. There's going to be a ton of people. There's

going to be probably around a thousand people on this thing. And I would love for you to be there. I'd love for you to join us and there will be no replay. So make sure that you join in and that you are there live. So once again, www.coachwithrob.com slash live. Okay, so today I'm going to be talking about how to have more energy. I'm going to give you my energy hacks. This is something that I've become obsessed with over the years. And the reason why is because I've realized that as I continue to get older, which I can't slow down, I've noticed that my energy goes down most of the time or was going down. And so what I decided to do is start becoming very obsessed with how to have more energy. And you know, the thing that I realized years ago,

and you've heard it, people say it many times, is that a billionaire and a homeless person all have 24 hours in the day. What matters is what somebody does in that day. So if you say there's not enough time, there's not enough energy, there's not enough any of these things, that's just an excuse. What we need to do is we need to know how our body works. And this is why I'm so obsessed with diving into and concentrating on my body for 30, 45, 60 days is because I start seeing what works and start seeing what doesn't work. And then I stopped doing the things that don't work and I start doing the things that work. And so I think that most people don't really concentrate that much on their body and their

energy. And throughout the day, what I recommend first off is to have a pen and paper with you or to do it in your phone. And like, this is a really quick hack to help you out. You know, tip number one is to take care of your body. Okay. Tip number one is to take care of your body. And under tip number one is this on your phone, have an alarm that goes off every single hour. Like if you're really serious about tracking your energy and seeing what your energy is like through the day, then have your phone go off every single hour throughout the day. And then you take out your phone or you take out your journal or pen and paper or whatever it is that you need. And you write down on a scale of one to 10, how was your energy over the past hour?

You know, if it was really good, maybe that's a nine. If you were the most excited you've ever been in your entire life, well, that's a 10. And then if you've been like, man, you know, I was really good up until two o'clock and then I just got all groggy and I got all foggy minded and all of these things. Well, then you could write down two, three, whatever it is. And what happens is you start to notice some traits and some, some traits, some trends, things that tend to happen over and over again. Okay, two o'clock. When I eat this at two o'clock, I feel like crap. I start to get really tired. I need to have an extra coffee for the day, right? If you have to have that two o'clock coffee, well, are you paying attention to what you're eating? Maybe you're not

eating food that's actually giving your body energy. Maybe it's taking away from your body and its energy. Because here's the thing, our brain is most energy consuming organ in our body, but the most energy consuming task that our body does is digestion. So if you're eating crappy food, if you're eating heavy food, if you're eating fast food, if you're eating greasy food, your body needs to mostly shut everything else down, including your brain, because your brain requires so much energy in order to digest the food that's inside of it. So when I say take care of your body, what do you eat? Monitor how you feel after every single meal. Monitor how you feel every hour of the day because everybody's different.

What I say, you know, what works for my body might not necessarily work for your body. There's a lot of people that say, hey, this is the perfect diet. That's BS. There's no such thing as a perfect diet. The perfect diet is a perfect diet for you. But you have to figure out what that is and you do that through testing, right? And, you know, you have to monitor how you feel after each meal because for some people, hey, maybe meat is your thing. For me, I know that meat is not my thing. I'm mostly,

you know, 95% vegan diet. You know, I'll have some fish in there every once in a while. But for me, I've realized that plants give me tons of energy and I do not have any protein deficiency. There is no deficiencies that I have and I'd get my blood checked. Hey, for me, it works. For most people, to be honest with you, it actually works. There are no deficiencies. And when I actually make, like, for instance, I'll give you an example of what I eat in the middle of the day. If you want to take my salad, take my daily salad. This is, you know, you can, I'll coin it as my salad, but you know, I got it, got it from my friend. I got some ideas from my friend, Todd Woody, who was on the podcast a few weeks ago. Here's what my salad looks like almost every single day. And it's at lunch and lunch used to be the thing that would

knock me down. And at two o'clock I need a nap or two o'clock I need a coffee. And then I need another coffee. And then I just need energy. And the reason why is because my body was digesting crap. So at lunch, every single lunch, I have a salad now. And the reason why is because it actually gives my body energy versus taking energy away. And so what I'll do is I'll have this. I have spinach. I have cucumber. I have avocado. I have corn. I have black beans. I have nutritional yeast. I have avocado. I'm sorry, I already said avocado. I have salt. I have carrots. I have, what is it? Olive oil is what I use as my sauce. I have peppers. And there's a few other things that I kind of throw in there. But you know, there's a ton of protein because there's beans in there and there's a few other things that I kind of throw in there. But there's a ton of protein because there's beans in there and there's the corn. Sometimes I put quinoa in and I have a

quinoa salad. But what I do is this. This is the easiest way that I personally think about it. If it wasn't once alive, I don't eat it. What that means is I don't have processed food. I don't have chips. I don't have any of those things. If it wasn't once alive, I don't need it because 25,000 years ago, that means our ancestors, my ancestors never ate it. So I try to have a salad that is very, very nutrient dense, but it's not very heavy. And so what happens is I'll eat it. It gives my body tons. I can feel my body light up and then I can go out about my day and I can keep working and I don't need the coffee. I don't need the tea, right? So that's an example of the type of stuff that I eat to give myself energy versus have energy be taken away from me.

Another thing I do a lot of times is I skip breakfast. And the reason why is because I've realized that when I do intermittent fasting, which means I usually eat between 12 o'clock and 8 p.m. There's a, you know, just a, they call it a quote, as weird as it sounds, a feeding window, right? My feeding window is between eight to 12 to eight. And then I don't eat. Well, what's interesting is your body, it takes about three days, but your body will get used to not having breakfast. If you're used to having breakfast, your body's going to be pissed off day one. It's going to be easier day two. Day three is going to be really a lot easier. Day four, your body's used to it. There's a lot of reasons why.

There's a lot of chemicals inside of your body that create hunger and all that stuff. But you don't need to worry about all that stuff. We don't need to dive into it. But a lot of times I skip breakfast. And the reason why is because I have more energy when I don't eat. And the reason why is because my body hasn't wasted that energy on digestion. Make sense? So if you try, you know, Google intermittent fasting, I'm not going to go really in depth on any of the things that I cover today. I'm just going to give you a lot of different tips. If you like them, write them down, look at them. You know, this is just something I

became obsessed with, right? Also, like I said, don't eat fast food. Don't eat heavy foods. You know, meats take more time and more energy to digest. So what does that do? That pulls energy from your body. Eat smaller foods throughout the day. Eat hard-boiled eggs or something. Stay away from sugar or anything else that will spike your blood sugar because if it spikes your blood sugar, it's going to give you a big drop. Don't eat energy or don't eat, don't drink energy drinks ever. Energy drinks are terrible for your body. There's sugar. I used to have them all of the time back in the day, and then I started realizing how terrible they actually are for you. Don't drink energy drinks. Another thing that will give your

body, take care of your body, is to work out more often. If you work out and you get consistently starting to work out, what you actually do, like I noticed this during the first Iron Mind 60 challenge that I did, is that because I was working out every single day, my body got used to the fact that it consumed more energy. And in turn, because our bodies are incredible machines, it started making more energy for me. So I had more energy throughout the day. And you know, what I did was I was working out every single morning at 6.30 AM. My body would have more energy in the day. And you know, what I did was I was working out every single morning at 6.30 a.m. My body would have more energy in the morning because when I first started doing it, it

was super tired. It was like dragging me and I was like, oh my God, I can't do this at 6.30 in the morning. But my body started getting used to it. Your body's smart. Hey, everybody, real quick. Since we're talking about energy, let me tell you one thing that really helps me with my energy in the morning. The very first thing that I do after I go to the bathroom, of course, in the morning is I go downstairs, I get water and I put my athletic

greens inside of it. And the reason why is because it's an all-in-one health drink with 75 vitamins and minerals inside of it. The good thing is there's prebiotics, probiotics, digestive enzymes, adaptogens, superfoods, tons of stuff. You don't even really need to know what's inside of it. The good thing is there's prebiotics, probiotics, digestive enzymes, adaptogens, superfoods, tons of stuff. You don't even really need to know what's inside of it. All you need to know is that it's basically an all-in-one supplement that I take in the morning and tons of athletes take in the morning to help them get everything that they need as far as nutrients in their day. Because sometimes it's hard to eat all of the greens that you need and take all of the take all of the supplements that you need and all of that stuff so i only take one of them one literally one and it's this and it's pesticide free it's keto it's paleo it's vegan friendly it's gluten free literally all of the best stuff and whether you feel like you just want to have a

healthier 2020 or you're really serious about your goals, I would recommend absolutely 100% because I do honestly love it, Athletic Greens. And if you go to athleticgreens.com slash dial, D-I-A-L, you can actually claim the special offer today and get 20 free travel packs valued at $79 with your first purchase. I literally am in Florida right now and I brought about 20 of these packs with me so I can have one every single morning. And sometimes I take two or three a day. So all you have to do is go to athleticgreens.com for that deal. All right, let's get you back to the show right now.

So my body started creating more energy for me in the mornings. So your body will start to make adjustments and produce more energy. If you look at people who are super fit and you're like god Why do they have so much energy and I don't have so much energy? The reason why is because their bodies have gotten used to needing to create more energy So that's something that i'll say is work out your body produces more energy It doesn't stay the same the more that you work out the more energy your body needs to create Right. Another thing that you could do is work out in the morning working out in in the morning is a great way. Like I found that if I work out in the

morning, I have my coffee. I go in the gym. I finished my coffee. When I get out of the gym, like I am on point. I am fired up in the morning. I hate waking up in the morning and working out, but damn, do I love the way that I feel when I get done? You know, another tip that I'll give you that has to do with your food, eat your lunch outside. Like if you work at a cubicle in a cubicle or you're in some sort of office, go outside. And the reason why is because then you see the blue light and you see the sun and it's, you know, an unfamiliar place requires your brain to wake up more and to pay more attention, you know? So, and I'll go more into the blue light and why that's important, all that stuff as well. Second tip I'll give you, super simple, get sleep. Like a lot of people, you know,

I hate, I don't want to go on a rant, but I hate seeing certain people on social media that talk about hustle, hustle, hustle, hustle, get four hours of sleep, get five hours of sleep. Don't listen to those people. If your body needs six hours or seven hours or eight hours, first off, figure out how many hours of sleep your body needs. Like I know I need at least seven hours of sleep. My body works really good at seven and a half to eight hours of sleep though. That is what I know. Like for me, I just happen to be in the normal range. My best friend Dean, he only needs about five and a half hours of sleep. If he gets more, he ends up being tired throughout the course of the day. He's at a, you know, that's only about 5% of people are that way, but you need to know what it is for you because your body is different than anybody

else. And this requires you to track every single thing. So get sleep, get blackout curtains, do not have any lights on because there's photoreceptors inside of your skin, which means even if your eyes are closed, your skin can still quote unquote see through the photoreceptors that there's light on. And so you will actually have less REM sleep, less deep sleep if you actually have lights on. You know, if there's a really bright light that's a really dim light that's coming from the corner, maybe you have night lights or something like that. The darker it is, the better that your body sleeps, right? Figure out how much sleep you need. Tip number three, find out your peak hours of energy.

So for most people, it's about two to four hours after waking up when you feel the best. And this is why it's so important to track, like I said earlier, on a scale of one to 10 every single hour. So if you really want to know what time is best for you, track every single hour, have your alarm go off every single hour on your phone. And then you just go, okay, what would I rate myself? One to 10. And you'll notice, like for me, I did this.

I usually wake up around 8am, you know, and my best hours are usually around like, I'm sorry, I don't wake up at 8am, I wake up at 6am. And when I wake up at 6am and go to the gym and do all that stuff, my best time is usually between, I would say, about 8 to 11 o'clock. That's when my peak hours of energy are. Like I still have energy throughout the day, but my peak hours, my brain feels the most focused is that time. If I wake up at 7 o'clock, it's interesting. It goes from about 10 o'clock until 1 o'clock are my peak hours. It's interesting. It goes from about 10 o'clock until one o'clock are my peak hours. And so depending on what time I wake up, what I have going on, what time I go to bed the night before,

if I have people that are in town and we go out and get dinner with them, I plan my day based on how I know my energy is going to be throughout the day. People don't really think about that. You know when you wake up in the morning, you put your schedule together to look at your schedule, but have you ever thought to actually know when you feel the most focused, when you feel the most tired, when you feel like you're the most creative? Like I know my creative brain is on in the morning. And as soon as I dive into my phone and my emails and all that stuff, my creative brain clicks right off.

So I think about all of these things when I'm planning out my day and I plan out my day based on how my energy typically is based off of what time I wake up. Because I know that from 10 o'clock to one o'clock is like my time. If I wake up at seven, 10 o'clock to one o'clock, that's my time that usually my brain is most focused. So I put my most important task of the day between 10 and one. And that's what I work on. I don't work on my most important task of the day between 10 and 1. And that's what I work on. I don't work on my most important task of the day at 5 or 6 o'clock because usually I'm working so hard that by 6 o'clock, my brain's like, we're turning off. We're done for the day. I'm not going to put my most important task at that point. So think about your peak energy hours.

Think about that and track every single hour and then look back at the end of the week, two weeks from now and you go, oh, look at this. This is interesting. I didn't even know from 11 o'clock till two o'clock. That's actually when I feel like I have the most energy. Okay. Maybe I should start planning my days around that time. So that's tip number three. Tip number four, I guess these aren't even tips. I'm just going to give you a laundry list of hacks, energy hacks that I've found over the years. When I got obsessed with this, I started really diving into what I was drinking, what I was putting into my body, how I was sleeping, how the room was that I was sleeping in all of these things. One thing that has been huge for me, like huge. And I've told so many people about this. And so

many people have told me that it's been incredible for them. I don't drink coffee anymore. And I love coffee. Like everybody knows if you're going to get me a gift, it's usually something around coffee because it's just easy for me. Like I always tell people, don't give me gifts. I don't want anything. I don't need anything. But usually they'll get me something around coffee, a cup, give me something cool, whatever it is. I don't drink coffee anymore. And the reason why is because I have found my new love. The one that has taken the place from my love of the past 14 years or so. And it's Yerba Mate tea. And I've been drinking Yerba Mate for a while, but not the way that I've been drinking lately.

So I decided a few months ago when we were in Sedona to switch it up and to try to get myself off of coffee. And the reason why Yerba Mate is better is because, and let me spell it for you guys because a lot of people want me to spell it. It's two words, Y-E-R-B-A-M-A-T-E. I order on Amazon. It's like $10 or $11 for a pound of organic yerba mate. Yerba mate is extremely nutritious. It's also, at the same time, it is not a diuretic. So it actually doesn't make your body be extremely, you know, it doesn't strip the water out of your body and make you dehydrated. It actually makes you even more hydrated.

The other thing about it as well is normally if you ever have coffee, there's a big coffee spike and then there's a big coffee drop. Yerba Mate does not have a big drop because the way your body digests it is a big spike in energy. And then it slowly teeters off over about four hours. So there's a lot of other benefits of yerba mate, but just trust me, try this out. Buy yerba mate tea. And, uh, you know, I do loose leaf tea poured inside of a thing. I put a decent amount so I can get a lot of caffeine. Then here's the secret. Then I put oat milk in it because oat milk for me, I think it tastes better than normal milk. Also, I don't have dairy because dairy is terrible for your body. Uh, Side note, don't need to talk about that

whole thing, but just, I don't drink dairy. I don't have cheese. I don't have any of that stuff. It makes me all clogged up. It's not good for you. But I do oat milk. Oat milk, I think, actually tastes better. And so I have oat milk. And so it's yerba mate, oat milk, cinnamon, and stevia. Ooh, girl. Stuff is so good good my girlfriend says that it tastes like christmas so it's yerba mate oat milk stevia cinnamon try it for a week put a good amount in there don't just get the tea bags because the tea bags usually don't have a whole lot in there and you're not getting as much caffeine as you could um so i use yerba mate that's what i tend to do another good tea matcha tea which you, matcha tea has actually gotten very popular

over the past few years. Pu-erh tea is another really good one. I found out about pu-erh tea from Tim Ferriss years ago, which is spelled P-U-H space, second word, P-U-H-E-R-A, pu-erh tea. It's better than, you know, it's got a whole lot of caffeine. There's not a big drop either. And then I also don't drink any caffeine after 1 p.m. My last cup of tea or anything like that will be at 1 p.m. Another thing that's really good, especially this time of year, is during the winter and it's really

gloomy. I didn't even know what it was until I moved from Florida to Texas, but I have seasonal affective disorder, which is SAD, is the acronym for it. and when it's really gloomy I just like feel like crap like it's hard for me to wake up my body's dragging and the reason why is because some people need to see the blue in the sky when I this is actually the real thing that set me off down this path of like really trying to figure out what's going on with my body and why I wasn't getting what I wanted to and why I didn't feel good and why I was just, you know, felt like I was dragging ass all day long. And the reason why is because my body growing up in Florida, I guess, got used to, it's called the sunshine state. I used to see the sun a lot. And with seeing the sun, my body was actually, my eyes

were actually seeing the sky being blue. And the blue in the sky actually tells your brain to stop making melatonin, which is what makes you tired. So it clicks that little mechanism off. And if you don't see that for me, I don't know if it's the same for you, but if I don't see the blue in the sky, then what happens is I still feel tired throughout the entire day. It's because my body hasn't been told to stop making melatonin. So there's this thing that's called the Phillips blue light. And what I'll actually do is if you guys want, I'll put it in the show notes. So however you're listening to this, I'll put a link so you can actually buy it if you want to. I'll show you the one that I have. The Phillips blue light, what you do is when you wake up in the morning, if you're sitting there and you're

having your cup of coffee or hopefully your Ramate, say you're just sitting there and you're reading a book. What you would do is you would take this blue light. It's a really bright blue light and it's the same color as the sky. And what happens is you don't stare at it, but you just have it off to the side, 15, 20, 30 minutes. And what happens is the receptors in your eyes start to see it and tell your brain to stop making melatonin. So if you feel like during the winter you have a lot less energy. The reason why is because you might not actually be seeing the blue

in the sky and your body doesn't know to stop making melatonin. So that's a secret that I have. And this is the reason why if you see those people wearing lights, you know, not lights, they're wearing, you know, like the orange colored glasses at night. It's the reason why is because you're not allowing, they don't want their brain to be seeing the blue that's inside of lights. Because even if you just have a normal daylight, that's, you know, a normal light that's on inside of your house. Uh, the thing about it is it actually has blue inside of that color and it's keeping your brain awake. It's telling your brain not to produce melatonin because it still thinks that the sun's out because it's still getting that blue. And so those are the blue blocker glasses.

I recommend getting blue blocker glasses if you look at your screen or you look at your phone or you look at your TV or any of those things at night. Get those blue blocker glasses. Just put them on. They don't look very good. They're not sexy. They're not stylish, but it helps you fall asleep because it tells your brain that it can finally start making melatonin.

Another thing that goes with that is put night shift on in your phone. Like on my phone, if you look at it, anytime the sun starts to set, like if you have, you should, if you have an iPhone, put night shift on super easy. If you have a Mac, download this thing called flux. It's F dot L U X F dot L U X. And on my Mac, whenever the sun sets, it starts to turn a reddish color, which means it's taking the blue out so that therefore there's no blue going into the receptors in my eyes, which then tell my body not to produce melatonin, which makes it harder for me to fall asleep. Another thing that really helps you out as well is when you wake up in the morning, go out and, you know, hey, if you live in the middle of nowhere, you can get completely negative if you like, but have as much of your skin be hit by the sun because it actually starts to change your

circadian cycles. Don't need to go too deep into it. You could Google it if you like, but the more that your body, as soon as you wake up in the morning, if you have trouble waking up in the morning, you have trouble waking up in the morning, you have trouble waking up in the morning, you feel like you're a night owl. I learned this from Rick Rubin, who is probably the most famous music producer in the world. I saw an interview with him when he said he thought he was a night owl. And then he realized that his circadian cycles were so screwed up over 30 years of

producing music late at night. And so he said he would go outside of his house and he would get completely naked first thing in the morning as soon as the sun was rising so that all of his skin cells, all of the photoreceptors on his skin can have the sun hit it, which then tells his body, oh, this is the time that you're supposed to start waking up because this is the time that the sun is up. So what I would recommend, go outside with your coffee or hopefully your yerba mate first thing in the morning, as soon as the sun's rising, you know, guys take your shirt off, ladies, you know, get inside of a sports bra whatever it is you need to do have as much of your skin be seen by the sun have your skin get hit by the sun it's also really good for vitamin d as well um and then you know the super

simple things like you know take time at work take a 10 to 15 minute break at work you know so that you can get some movement in your body so that if you start feeling tired a little bit out of it look look at the sky, don't look at the sun, but look at the blue in the sky. As soon as you wake up in the morning and anytime that you take a break or anytime that you feel like your energy is going down, look at the blue directly in the sky, not the sun once again, and your body will start to get more energy from it. Like it just works for me, works so well for me. So skin, you know, if you get some sun on the skin and then you look at the blue in the skies, usually helps me create a lot of energy. So I know this episode was just kind of all over the place, but I, you know,

I had somebody, the one thing that I really love to teach and I'm going to teach us in Iron Mind 60 is go much more in depth on energy is this is super freaking important because every single day you have the same amount of hours. And that's like I said earlier because every single day you have the same amount of hours. And that's like I said earlier, it's like you have the same amount of hours, but what matters is how much energy you have to put into that day. And for me, I really got focused on how can I get more energy? And I read and I read and I read and I watched stuff and I went on podcasts and listen to podcasts and I read books on sleep.

And these things tend to help a lot. So hopefully you learned a lot from this. If you do want more information on the Iron Mind 60 challenge, all you have to do is go to ironmind60.com. I-R-O-N-M-I-N-D-6-0.com. We're going to be starting on January 1st and we're going to be conquering your 2020 goals and we'll coach you every single day for 60 days. So if you liked this episode, please share it with someone that you know and someone that you love. And I'm going to leave you you every single day for 60 days. So if you like this episode, please share it with someone that you know and someone that you love. And I'm going to leave you the same way

I leave you every single episode. Make it your mission to make somebody else's day better. I appreciate you. And I hope that you have an amazing day.