Why you're always tired - 5 Habits for (Almost) Limitless Energy
HTML-код
- Опубликовано: 2 июн 2024
- Go to athleticgreens.com/liamporritt to get started on your first purchase and receive a FREE 1-year supply of Vitamin D3+K2 and 5 travel packs. Thanks to AG1 for sponsoring today's video!
First-year law associates need all the energy they can get 😂 And I’ve gone from finding long hours unbearable (feeling constantly exhausted and like my health is declining) to having consistently high levels of energy and focus ☺️
So, in this video, I go into the science of energy - why we sleep, how to maximise the benefits of caffeine consumption, the key elements of an energising morning routine and my eating habits that keep energy slumps at bay 🤩
I read tens of studies to make this video as evidenced-based as possible - the general themes aren’t revolutionary, but I hope it gives new angles on the key pillars of healthy living. These habits really are the things that keep my energy levels up, even when I’m working long days as a corporate lawyer and RUclipsr 🙌
Enjoy 🤗
00:00 Why you're always tired
00:25 Improve sleep quality by testing sleep conditions
03:43 Time your caffeine
07:00 AG1 + exercise
09:34 Cool end to your shower
10:14 Power snack
………………………………………………….
Menos - Minimalist, sustainable design (by Liam & Beth)
Get your minimalist Menos backpack from the ONLY brand by young professionals, for young professionals... Made from 15 recycled plastic bottles, with a 17-inch laptop sleeve and USB charging port - wearemenos.com or in the UK: amzn.to/40cZroT ✨
Beth and I have created Menos to bring minimalist, sustainable design to help us all boss the everyday. Follow Menos (@wearemenos on Instagram) - / wearemenos
………………………………………………….
AG1 is a comprehensive, nutrition drink engineered to fill the nutritional gaps in your diet and support your body’s nutritional needs across four pillars of health: Gut health, Immune support, Energy and Recovery! It’s packed with 75 vitamins, minerals, whole-food sourced ingredients and combines the perfect amount of micronutrients, absorption and taste to jumpstart your daily routine. AG1 is available in the US, Canada, UK and Europe.
………………………………………………….
Get The Done App & Other Productivity Apps - Completely Free For A Whole Year!
growthbundle.com/referral/?re...
………………………………………………….
My Free Trello Masterclass
'More Focus, Less Stress - Build Your Ultimate Productivity System in Trello' is my FREE course (Trello is also FREE), which you can take by signing up for a free 2-week SkillShare trial: skl.sh/3h2XpV1
... The course walks you through how to build your customised version of my insanely powerful (but simple) Trello productivity system (aka the app that keeps me focused for 10 hours per day!) 📱
………………………………………………….
About Me
I'm a lawyer, part-time RUclipsr, son, brother, startup founder, fiancé, black coffee drinker and plant dad. I graduated from Cambridge University (where I studied French and Spanish), topped my law school class and now work for a corporate law firm in London as a trainee solicitor (which takes up a lot of my time)!
Around that, I'm a big fan of discovering new ways of thinking, of balancing work with life, and of performing to the very best of my ability. Ohh, and being happy. And I try to share all that on this RUclips channel 😀
Fun fact: I believe we massively overplay the role of “natural talent” 😮 AND… I also believe that TOGETHER, WE ARE ALL CAPABLE OF POSITIVITY, PRODUCTIVITY AND SUCCESS.
📸 Instagram - / liam.porritt
🌍 My little kingdom - liamporritt.com
………………………………………………….
Disclaimer:
Information, views and opinions depicted in this video are my own. Information visible on screens or in documents does not relate to my work as a lawyer for clients.
………………………………………………….
Thanks so much to AG1 for sponsoring this video 😀
1. Improve sleep quality by testing sleep conditions
- Time
when you sleep and
how much sleep you need
- Temperature
your ideal sleeping temperature
- Darkness
turn off small lights
or cover them with tape
- Pre-bedtime routine
Avoid exercise too close to bed
Avoid blue light
Listen to white noise
- Wake-up routine
Choose what wakes you up
Set a consistent wake-up time
2. Time your caffeine
Caffeine consumption window:
9:00-11:00 - 13:00-15:00
- START 90-120 min after wake-up (Adenosine)
- STOP 5-9 hours before sleep
3. AG1 (nutrition) + exercise
- Do exercise in the morning to lower your blood pressure, increase energy, dopamine levels, oxygen flow, and fat burning.
4. Cool end to your shower
- Taking a 15-second cold shower can increase the level of norepinephrine, which is associated with improved attention, focus, and positive mood.
- Try it for 30 days.
5. Power snack
- Plan your snacks to avoid randomly snacking throughout the day (glucose level).
Thanks, Liam! Great video!
A really great video, one thing I don’t think you’ve talked about is water consumption and how beneficial that is for your body during the day
I’m glad you followed the research in this video. All good points. Not sure about AG1, but water is highly important. You mentioned walking outside in the exercise portion. I would highlight that walking outside first thing in the morning when it’s light out would be the single best exercise you can do for the day to improve sleep quality that same night. Research has also suggested that sunlight exposure after waking up can actually improve your sleep. Do it while walking and you get the added benefit of dispensing energy, which is equally important for a good nights rest! Thanks for the video, great points that reflect scientific consensus!!
Getting an Oura ring has really helped me with the sleep stats and I’ve noticed a CRAZY difference over the last few weeks putting my phone away an hour or two before bed and not going on it for the first few hours of the day. Sleep scores as well as my overall bounce back or ‘readiness’ has drastically improved.
Knowing if your a lark or night owl helps tremendously. I know my peak energy is around 7pm to 3am, so i do my most intensive stuff during that time.
I might try this cause I'm having trouble with my sleep routine. That really effects my day. Thanks Liam.
I love this Liam, so motivating as always!
Thank you so much for all the work you put in your videos. Love the graphics you put in there. You are appreciated ❤
While I understand the background of exercising in the morning, the problem is that after a really exhausting workout (training legs for example) , I tend to feel very tired after…
Me too!! I have the same problem and I always workout in the evening or afternoon.
Is the answer to do an easier workout then and not exhausting yourself? Or alternatively introducing a lighter workout in the morning and continuing to do your more demanding workout later in the day?
Thanks for your video, Liam. I really need it! 👍🏻
After trying all the sleep hacks, I found that they make very little difference if you don't get the basics down that he mentioned.
I've gone into a bit of a slump at the moment, but for me having a wind-down period and staying consistent are the most impactful.
Also, to combat sirens and lawn mowers I love using a fan or white noise machine like the LectroFan
Really love your strategies you shared and your systematic explanation!!!
Very useful info, thanks for work mate!)
Love this video, as always!!🥰🥰🥰
First time watching your videos. All I can say is I love the quality of production in this video. Subscribed and liked!
Good video as always
Love this Liam I love your content. !!
beautiful video and powerfull content, thaks!
Thank you always ♥️
Very very important points, thanks alot! ❤
First actually informational video ive seen on youtube
Love the video❤️
Great advice 😀👍
Thanks for the video having one coffee around 2 hours after I've woke up . Trouble is I'm drinking my last cup of tea too late I suspect it's having a effect on my sleep. I expereinced what you said about snaking a feww ago at a day in the office a few week ago. On the day work remotely I go normally go for a walk at lunch time for around half an hour even if on day in the in office even for 20 minutes
I agree about the caffeine consumption testing. Strangely, before watching this I was having trouble sleeping and suspected it might have to do with my caffeine. I started testing it. I'm REALLY sensitive. I can only do about 150 mg a day and I have to do it before 1. After that and it's too late in the day. This video confirms what I figured out intuitively. I suspect this sensitivity is because I have diagnosed ADHD. I don't take meds for my condition but rather just keep track of things like this and it's manageable. But I suspect if I didn't pay attention to my body I'd probably have to medicate to counter balance all the western world influences that can really affect me. i.e., coffee, alcohol, TV simulation...
The issue I have is that my body wakes me up at the same time every morning autonomously.
Regardless of the amount of sleep I get or if a weekend.
I always wake up at the same time, without needing an alarm
Hi there! Just wonder when do you usually take the cold shower during your day? I’ve heard it’s generally not recommended to take the shower AFTER exercise as the body temperature might still be very high. However it also doesn’t make much sense to shower BEFORE exercise as then you need to take a shower again afterwards (which is almost impossible in the morning for those who have to go to the office). Then the only option left seems to be cold shower before bed. But I’m also curious if that will make people more stimulated and hence harder to fall asleep.
I do take mine a short while after exercise - usually not immediately after, but I’d maybe wait 10 mins (doing some stretching) before I jump in the shower, have a warm (but not hot) shower for a few minutes and then finish with a minute of cold 😊
1:41 - "ie being awake when it's light & going to sleep when it's dark increases stress & risk of illness" - did you mean the opposite...?
I want an advice from you i want to do LLB so which subject should i take in my last year BA
History or Sociology please guid me
If you exercise late, take a hot shower or bath after, you'll sleep fine when your internal body temperature drops
If I lived in Cadbury Country like you, forget about the healthy snacks.
How can you blunder by omitting the 1 magical ingredient. 7 min sitting positio Power nap, exactly midway of your awake hours.
❤
The no caffeine for 2 hours after waking may prove to be a bit of a struggle... 🥴
Just do 60 Min, it's a gane changer
Yeah 😅
You can start at even pushing it out ten minutes then work your way out. Also, deter to water first. It can help wake you up more than most realize.
As Liam said in the video, we're all different. I drink about 15-20 cups of tea per day and I don't feel an energy spike nor do I have problems sleeping. I just like drinking tea 🙂
Lemon water first thing… caffeine later
Amazing how a HUGE chunk of this video is how to use a drug to alter your natural biochemistry.
Does anyone see how dosing with caffeine has become a culturally acceptable drug addiction?
If it was any other drug, if it was pills, or you got your hit through a needle, would the drug culture be easier to see? Or would we be so used to it, we’d be blind to that too. 😢
U sound like he's telling us to use crack cocaine! It's coffee! It's hardly class a drug!
Epinephrine is adrenaline....norepinephrine/noradrenaline...
jesus christ every video has a sponsor ,
I like all your videos.. but try to integrate a child into your routine. All plans get destroyed in an instance.
True. Liam makes solid money. Either his wife quits her job or goes part time or they get an in home nanny.
@@ChewieTomatoes1 or maybe Liam becomes a house spouse. Ever heard of WFH?
I had to skip the sleep part, I have an autistic non verbal daughter who sleep very little and has to be watched at all times so as much as would love to improve my sleep it just isn't possible
Superpills... lawyer's favorite. 😅😮