I'm Sam Wood, and this is your motivational moment for this week, fighting fatigue. I thought, what a great thing to talk about this week because I am effing exhausted, which is true, but that's not the fatigue that I'm talking about. I'm not really talking about my current situation, which is quite unique and we'll pass. But it's amazing when I have been speaking to people over the past couple of months and telling them how tired I am, how much the response to me has been me too.
I think for many of us, we become so used to being tired that it becomes this new normal and we're all going around on four cylinders and have forgotten what it feels like to be going around on six or even eight. And it doesn't have to be that way. So there's a lot of different factors that come into it. When we are feeling tired or fatigued in the morning or even throughout the day. The things that make us feel fatigued is what we eat. Surprise, surprise, we are
what we eat. We eat these foods and they make us feel tired, They make us feel lethargic. Can often the the area in which we need to address is we're eating too many process carbohydrates, too much refined sugar. What goes up must come down. And when you eat that stuff, you feel great for a short amount of time and then you crash. And is it anyone that you feel crappy? You want your energy levels to be
as consistent and level as possible. The next one is one I think that so many of us forget or neglect, particularly this time of year when it's a bit colder, and that is not enough vitamin D. So get some more sun, especially first thing in the morning. Expose yourself to some like open up those curtains, go for a little walk, get yourself a coffee, whatever it might be. And if you're finding you're not doing that, try and
get it insupthing from take a vitamin D upplment. Then the next one, which I'm big on, as you would have heard me harp on about on the show many many a time, is having our phone disrupting our sleep pattern, our sleep rhythm. So getting our phone effectively away from us before we go to bed while we're meant to
be sleeping. First thing when we wake up, I put my phone either in the kitchen or at least on the other side of the bedroom, just of depending on how many people I'm going to wake up when the alarm goes off, what it might be. So even if I'm using my phone as my alarm, I don't have it within arm's reach of me in bed. And I think that can be a great tip for everybody. The next one is just drinking enough water. That all starts with a proactive approach when you wake up. When you
wake up, have a big glass of water. Get ahead of the curve. Don't start drinking when you're already dehydrated, when you're already thirsty. Avoid getting thirsty, avoid getting dehydrated. P having a big glass of water as soon as you wake up, having another glass of water every couple of hours. So you're getting that two two and a half to three letters of water in every single day, and I promise you you'll feel less lethargic, less tired,
less fatigued. And then the last one not enough exercise, which weirdly goes against many people's way of thinking, Oh, if I do exercise, I'm going to be tired. I'm going to be falling asleep at my desk or whatever it might be. Ah, you do the exercise. It doesn't give us less energy, it gives us more the endorphins kicking. We feel healthier, we feel revitalized, we feel energetic. It often gets us outside and achieves all these other things to do with the fresh air and the vitamin D.
So you can kill three birds with one stone. So I'm just going to go through my little list again. Not too many carbs, particularly refined sugars and process cabs. Make sure you get some vitamin D, and if you're not getting a natural source, that's the preference getting a supplement. Get your phone away from you when it's bedtime or when you first wake up. Make sure you drink enough water,
and make sure you get that exercise in. And if you can do all of these things, you're going to be giving yourself the best chance of being less fatigued. So my task for the week is really simple. You're gonna write this checklist down your carbs, your vitamin D, your phone, your water, your exercise, and give yourself a score out of ten, which ultimately will give you a score out of fifty from a fatigue lifestyle factor perspective. What are you doing to contribute to this? I bet
for most of you that are feeling fatigued. The answer will be there, and doing this exercise will put that answer up in lights. You'll be able to address the one or two or three things that you need to work on the most, and it will be a game changer from a fatigue perspective. Good luck,