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10 Reasons You Feel Like Crap · Health Unscripted

• 0:07
  SPEAKER_00: What's up, guys?
• 0:08
  SPEAKER_00: Welcome back to another episode of Health Unscripted with Dr.
• 0:11
  SPEAKER_00: Dwyer.
• 0:12
  SPEAKER_00: I am Dr.
• 0:13
  SPEAKER_00: Dwyer, CEO founder of Team BDN Coaching, formerly the Big Day Nutrition Coaching.
• 0:19
  SPEAKER_00: And this week we're gonna talk about the 10 different reasons, and this is like the starting version, right?
• 0:26
  SPEAKER_00: Like we could totally dive in here and make some more suggestions and get real specific, but these are the overall 10 reasons that you feel like crap every single day.
• 0:37
  SPEAKER_00: Maybe you're not feeling your best and you're not sure why.
• 0:39
  SPEAKER_00: Let's dive into the overall 10 reasons, the most generic 10 reasons why you might feel like crap every single day.
• 0:48
  SPEAKER_00: Um, for those of you who've listened to my previous podcasts, and for those who listened to the insulin resistance podcast last week, I talk about how, you know, I don't really outline things, I don't edit anything.
• 0:58
  SPEAKER_00: What you hear is pretty much what I record off the cuff, right?
• 1:02
  SPEAKER_00: Well, today I actually wrote down a mini outline.
• 1:05
  SPEAKER_00: And when I say a mini outline, I literally wrote down the 10 things so that I would not only forget, but that I knew to go in order of kind of I I made this my own order.
• 1:14
  SPEAKER_00: And this is kind of not the most prevalent, but what can also make the biggest impact.
• 1:20
  SPEAKER_00: Um, so you know, it's kind of what I wanted to talk about first.
• 1:25
  SPEAKER_00: So I will say, you know, take this as you will, but these are the overall what I see in practice every single day, what I see on social media, what I see, what I saw in healthcare, um, top 10 reasons why you might feel like crap.
• 1:40
  SPEAKER_00: And what that means essentially is if you wake up and you're not feeling your best, you're feeling icky, you're feeling fatigued, you're feeling bloated, you're feeling just down and depressed or anxious, um, you're just not feeling 100%.
• 1:52
  SPEAKER_00: And, you know, there are certain reasons as to why that could happen.
• 1:55
  SPEAKER_00: And maybe you're not even aware.
• 1:57
  SPEAKER_00: Maybe you're really not aware.
• 1:58
  SPEAKER_00: To be honest with you, to be a thousand percent honest with you, most people don't know that how they feel on the norm is shitty.
• 2:08
  SPEAKER_00: Like it is crazy that once you start actually taking care of yourself, once you switch your diet, once you, you know, we've had numerous clients come into this program and start and get like even three weeks, two, two weeks in essentially, and be like, oh my God, I didn't know that I could feel this way.
• 2:25
  SPEAKER_00: Like, I thought how I felt my entire life was normal.
• 2:28
  SPEAKER_00: And I'm like, no, none of these things are normal.
• 2:31
  SPEAKER_00: Um, it's not normal to walk around like fatigued all the time.
• 2:34
  SPEAKER_00: It's not normal to walk around needing caffeine all the time, it's not normal to be bloated all the time, it's not normal to be sore or to be just completely drained all the time.
• 2:45
  SPEAKER_00: These things are not normal, quote unquote normal, right?
• 2:49
  SPEAKER_00: So this list is going to be irrelevant of health conditions, it's gonna be irrelevant of, you know, all the things.
• 2:56
  SPEAKER_00: It's a very general list.
• 2:57
  SPEAKER_00: So I don't anticipate this podcast being too long, so it'll be like a quick listen for you guys.
• 3:02
  SPEAKER_00: Um, I will list off each item and then go into it a little bit.
• 3:06
  SPEAKER_00: So let's get started with the 10 reasons you possibly feel like crap every day.
• 3:11
  SPEAKER_00: So, first one, and probably one of the most obvious is going to be your food choices.
• 3:16
  SPEAKER_00: Okay, it depends on what you're choosing to put into your body on how your body's going to react and respond.
• 3:22
  SPEAKER_00: So, if you're eating a ton of refined sugar, a ton of processed carbs, a ton of fast food, a ton of just low totem pole, nutrient dense foods, you know, non-nutrient dense foods, your body is going to reflect that.
• 3:37
  SPEAKER_00: So if you are feeling anxious and depressed, if you are feeling tired and fatigued, look at your food choices and you know, ask yourself, are there enough vegetables and fruits in there?
• 3:47
  SPEAKER_00: Like, you know, most Americans eat one serving of vegetables a day, one to two servings, and the recommended serving is like five.
• 3:55
  SPEAKER_00: Okay.
• 3:56
  SPEAKER_00: So ask yourself, how many servings am I eating per day?
• 3:58
  SPEAKER_00: You know, am I eating a lot of processed packaged foods?
• 4:02
  SPEAKER_00: Am I eating a lot of foods with chemical ingredients and just crazy, you know, I have this like rule and I'm gonna make a video on it one day that, like, let's say um, I actually saw it on TikTok.
• 4:13
  SPEAKER_00: You get 50 ingredients for the day.
• 4:15
  SPEAKER_00: Now go grocery shopping and look at everything that you buy or look at what you choose to eat in that day.
• 4:20
  SPEAKER_00: How many ingredients do those foods have?
• 4:22
  SPEAKER_00: Literally, like Doritos and Coke and things like that have like 30 ingredients themselves.
• 4:28
  SPEAKER_00: So literally, by that one food, you're eating over half of your allotment for the day.
• 4:32
  SPEAKER_00: And that 50 is just a random number that was chosen.
• 4:35
  SPEAKER_00: But I agree with it.
• 4:36
  SPEAKER_00: Like when you could just eat an apple and that ingredient is apple, it's one, it's one ingredient, or chicken, or rice, or something like that.
• 4:44
  SPEAKER_00: Those are whole foods, one ingredient.
• 4:47
  SPEAKER_00: When you start adding more processed items, that is when you will start to probably have intolerances, start to have digestion issues.
• 4:57
  SPEAKER_00: So, number one, food choices and processed foods.
• 4:59
  SPEAKER_00: Probably one of the main reasons you're feeling like crappola.
• 5:03
  SPEAKER_00: Okay.
• 5:04
  SPEAKER_00: Number two, indulgence.
• 5:06
  SPEAKER_00: So that obviously goes with sugar.
• 5:09
  SPEAKER_00: That goes with these addictive type of foods and things.
• 5:12
  SPEAKER_00: So sugar, alcohol, caffeine.
• 5:15
  SPEAKER_00: Are you overindulging in these items every single day?
• 5:17
  SPEAKER_00: So a ton of sugar is gonna have you feeling like crap because your blood sugar is gonna be all over the place.
• 5:22
  SPEAKER_00: You're gonna be going up and down and you're gonna be craving more and more.
• 5:25
  SPEAKER_00: Not ideal.
• 5:26
  SPEAKER_00: Alcohol, we all know that hangovers and alcohol impair our cognitive abilities.
• 5:32
  SPEAKER_00: When we drink alcohol, our body immediately goes to metabolize the alcohol because it's a it's a toxin, it's a poison that we're essentially putting into our body.
• 5:40
  SPEAKER_00: So it really stops and halts carb metabolism, protein metabolism, fat metabolism.
• 5:46
  SPEAKER_00: Um, and this is how things get stored as fat.
• 5:48
  SPEAKER_00: So alcohol dehydrates you, it does not make you feel good.
• 5:50
  SPEAKER_00: Caffeine also dehydrates you, and again, some caffeine is okay, it is totally normal, it's even been beneficial for heart disease and things like that.
• 5:58
  SPEAKER_00: But indulgence means overdoing it, being gluttonous, literally living off of caffeine, going over the recommended intake of 400 milligrams per day, every single day, is going to get you on that addictive spiral where your body is like, I need it to function, I need it to survive.
• 6:14
  SPEAKER_00: So look at your caffeine intake.
• 6:15
  SPEAKER_00: If it is over 400 milligrams per day, try cutting back.
• 6:19
  SPEAKER_00: I would not suggest going cold turkey.
• 6:20
  SPEAKER_00: You will have the worst migraines in the world, but slowly start scaling back, do some half calves with half decaf, go to green tea, go to matcha for a bit, increase your tolerance again because it is literally asking you for a break.
• 6:34
  SPEAKER_00: Number three on why you might feel like crap, uh, water intake.
• 6:39
  SPEAKER_00: I can't tell you, and no offense to anyone, these are just general stories and things like that.
• 6:44
  SPEAKER_00: But how many times I'll ask potential clients or clients, you know, how much water do you drink in a day?
• 6:49
  SPEAKER_00: And they're like, oh, I drink a lot of water.
• 6:51
  SPEAKER_00: And I'm like, okay, what's a lot of water?
• 6:54
  SPEAKER_00: Like, because obviously I think we're gonna have different definitions.
• 6:56
  SPEAKER_00: What's a lot of water?
• 6:57
  SPEAKER_00: And they'll be like, oh, I'll have like a bottle at every meal.
• 7:00
  SPEAKER_00: I'm like, okay, so you're having three 16 ounce bottles at every meal.
• 7:04
  SPEAKER_00: That's 48 ounces of water.
• 7:06
  SPEAKER_00: That is nothing.
• 7:08
  SPEAKER_00: Okay, that's nothing.
• 7:09
  SPEAKER_00: Three bottles of water is nothing.
• 7:11
  SPEAKER_00: Um, I know some people who don't drink any water, they don't like it.
• 7:13
  SPEAKER_00: Um, I know people who drink one bottle a day and like that's their that's their water.
• 7:18
  SPEAKER_00: So water intake is so important for your body's functions.
• 7:23
  SPEAKER_00: Our body is like 70% water.
• 7:25
  SPEAKER_00: It needs water to function, it handles osmosis and our salts and our electrolytes.
• 7:30
  SPEAKER_00: And so being hydrated lets everything run smoother, our skin looks better, we feel better.
• 7:37
  SPEAKER_00: Yes, we might be going to the bathroom more often, but who cares?
• 7:40
  SPEAKER_00: Bodily function, whatever.
• 7:43
  SPEAKER_00: Water intake is going to have you feeling amazing by increasing it.
• 7:48
  SPEAKER_00: Okay.
• 7:49
  SPEAKER_00: Um, when you are dehydrated, we like start to power down a little bit, we get headaches, we start to actually crave food.
• 7:57
  SPEAKER_00: Sometimes you can just be thirsty and your body will be like, I'm hungry.
• 8:00
  SPEAKER_00: You're really just thirsty.
• 8:01
  SPEAKER_00: Increase your water intake.
• 8:03
  SPEAKER_00: If it is low, no, you can't get your water intake from like coffee.
• 8:08
  SPEAKER_00: I'm sorry.
• 8:09
  SPEAKER_00: Coffee doesn't count.
• 8:10
  SPEAKER_00: Any caffeinated beverage with water does not count for water intake.
• 8:14
  SPEAKER_00: And I know there's a joke of like, for example, I drink tequila water and people are like, oh, you're hydrating at the same time.
• 8:19
  SPEAKER_00: Does not count.
• 8:20
  SPEAKER_00: The alcohol totally negates the hydration in that water.
• 8:25
  SPEAKER_00: So it has to be, you know, you could do juices, you could do um non-caffeinated teas would count towards that, but really just water.
• 8:34
  SPEAKER_00: If you don't like water, put some fruit in it and do, you know, uh, why can't I think of the word right now?
• 8:39
  SPEAKER_00: Um, I can't think of what it is when you like infuse.
• 8:43
  SPEAKER_00: Okay, infuse fruit, there we go, in water, make it taste better.
• 8:46
  SPEAKER_00: Use those Mio drops or crystal light drops or something like that.
• 8:49
  SPEAKER_00: Just spice it up a little bit, your body will thank you for more water.
• 8:53
  SPEAKER_00: Number four, sleep.
• 8:55
  SPEAKER_00: You have terrible sleep.
• 8:57
  SPEAKER_00: This is why you feel like crap.
• 8:58
  SPEAKER_00: I mean, this is also a given, but most people don't get recommended hours of sleep.
• 9:03
  SPEAKER_00: So recommended is seven to eight hours of sleep.
• 9:05
  SPEAKER_00: Not in bed, but asleep.
• 9:08
  SPEAKER_00: Now, what does that mean?
• 9:09
  SPEAKER_00: Obviously, if you go to bed at 10 and you wake up at six in the morning, that would be like, oh, I got I I got eight hours of sleep.
• 9:16
  SPEAKER_00: But really, you probably didn't fall asleep until closer to 11.
• 9:19
  SPEAKER_00: You might have woken up in the middle of the night, gone to the bathroom, you might have just woken up and laid there, you might have gotten up before your alarm and just laid in bed, right?
• 9:26
  SPEAKER_00: Like you could have actually only averaged six hours of sleep, even though you laid in bed for eight.
• 9:30
  SPEAKER_00: So it's really important that you're getting seven to eight hours of sleep.
• 9:33
  SPEAKER_00: Now, if you are getting enough sleep, but it's broken, like I said, you're getting up to go to the bathroom a lot.
• 9:39
  SPEAKER_00: Um, you are just restless in the middle of the night, can't fall back asleep.
• 9:43
  SPEAKER_00: These are things that can be, you know, need to be looked at.
• 9:46
  SPEAKER_00: And of course, we need to talk about sleep hygiene.
• 9:49
  SPEAKER_00: So not watching TV before bed or having a TV in your bedroom, really, like this is one of the biggest things that I preach all the time is your bed should be used for sleep and sex.
• 10:00
  SPEAKER_00: Um, your bed should not be used to watch movies in, your bed should not be used to read in.
• 10:06
  SPEAKER_00: Because once you build that habit of your body knowing, like once I get into bed, we knock out.
• 10:12
  SPEAKER_00: Like that's what we do.
• 10:13
  SPEAKER_00: The bed is used for sleep.
• 10:15
  SPEAKER_00: That is what you will do.
• 10:16
  SPEAKER_00: Your body will get used to it.
• 10:18
  SPEAKER_00: Like, literally, I've done this for so long now that when I do get into bed, or you know, someone has a TV in their room and I'm watching it, like I will pass out immediately because my body is just trained to be like, in bed, we sleep.
• 10:30
  SPEAKER_00: This is what we do.
• 10:31
  SPEAKER_00: Um, I don't know where that voice came from again.
• 10:34
  SPEAKER_00: Each week we're having different voices.
• 10:35
  SPEAKER_00: So, sleep hygiene.
• 10:37
  SPEAKER_00: Look into that, get rid of devices.
• 10:39
  SPEAKER_00: Um, when you are going to bed, turn off blue light, get off your phone.
• 10:44
  SPEAKER_00: This is the hardest thing for most people is to get off their phone.
• 10:47
  SPEAKER_00: But practice better sleep hygiene.
• 10:49
  SPEAKER_00: Um, make it really dark, get an eye mask.
• 10:52
  SPEAKER_00: I sleep with an eye mask, I sleep with a sound machine.
• 10:55
  SPEAKER_00: Uh, I take my sleep very, very seriously.
• 10:58
  SPEAKER_00: So if you're feeling like crap, look at your sleep schedule, look at your sleep routine.
• 11:03
  SPEAKER_00: It's also really important to note like circadian rhythm.
• 11:06
  SPEAKER_00: So going to bed around the same time, waking up around the same time.
• 11:09
  SPEAKER_00: Again, your body likes routine and likes a pattern.
• 11:12
  SPEAKER_00: So that's why probably daylight savings time is screwing me up royally.
• 11:17
  SPEAKER_00: I've been waking up every day at like 5:30, 6 o'clock in the morning, and I'm like, no, this is not what I do.
• 11:23
  SPEAKER_00: Time to go to sleep.
• 11:23
  SPEAKER_00: And then I've been crashing in the afternoon.
• 11:26
  SPEAKER_00: Um, so hopefully my body will readjust eventually, but you know, or we'll just get rid of daylight savings time, and that'll be amazing too.
• 11:33
  SPEAKER_00: So look at your sleep.
• 11:34
  SPEAKER_00: And then rolling in right after sleep is going to be your, you know, I kind of talked about your night routine a little bit.
• 11:40
  SPEAKER_00: Now let's talk about your morning routine.
• 11:41
  SPEAKER_00: There is a possibility that you feel like shit because you are waking up and immediately diving into work or immediately diving into social media, immediately doing things that drain you of your energy and shift your thought process to possibly something negative or just to this like dopamine overload, overstimulation, ASAP.
• 12:01
  SPEAKER_00: Okay.
• 12:02
  SPEAKER_00: So when you wake up in the morning, like give yourself a grace period of even a half hour to wake up, go to the bathroom, walk your dog, do whatever you need to do, uh, make some breakfast, breakfast before coffee, breakfast before coffee.
• 12:17
  SPEAKER_00: Remember that coffee is not a meal, coffee after breakfast.
• 12:21
  SPEAKER_00: Okay.
• 12:22
  SPEAKER_00: Um you should not wake up and pick up your phone, and then, you know, I know we all have this habit of like wanting to check notifications, and it's fine, but give yourself a break before you dive into emails, before you respond to notifications, so that you can wake up and you can take control of your day.
• 12:42
  SPEAKER_00: Because what happens is you wake up, you reach for your phone, you start answering all these things.
• 12:46
  SPEAKER_00: You are now reactive to what is happening in your day.
• 12:49
  SPEAKER_00: So things are happening to you, and you are responding to them in the day.
• 12:55
  SPEAKER_00: Like you are not in control anymore, you're not driving the day, you are just simply responding to what is happening.
• 13:00
  SPEAKER_00: When you wake up and when you give yourself that distance, when you detach from those things for a little while and you get in your headspace and you're like, this is how I feel, this is the day we're gonna have, then you go towards those texts, then you go towards those emails for work and that social media engagement, you're so much more like clear headed and in a space to respond better that you will be able to be in control of your emotions and in control of what you're saying.
• 13:25
  SPEAKER_00: So give yourself that space, give yourself that morning routine.
• 13:27
  SPEAKER_00: I'm not saying you need to like do yoga and you know go outside for an hour and have this like two-hour morning routine that people like preach on social media.
• 13:35
  SPEAKER_00: To be honest, it's not realistic.
• 13:37
  SPEAKER_00: It's not realistic.
• 13:38
  SPEAKER_00: So at least give yourself 15 to 30 minutes to read, to drink a big glass of water when you wake up, as soon as you wake up, to walk outside in nature.
• 13:46
  SPEAKER_00: Um, do that, and I guarantee your days will start to change.
• 13:51
  SPEAKER_00: So, number six on the list of 10 reasons why you possibly feel like crap every day.
• 13:56
  SPEAKER_00: Number six is because you're sedentary, you're not doing anything.
• 13:58
  SPEAKER_00: A lot of people are still working from home, you're sitting at that desk for eight to ten hours a day.
• 14:03
  SPEAKER_00: Um, correct me if I'm wrong and you can shout it out on Instagram or however, but I feel like when people switched from office to at home, a lot of my friends started working more hours because it was just at their fingertips.
• 14:19
  SPEAKER_00: There was no clock in, clock out method really.
• 14:22
  SPEAKER_00: Um, maybe you took a longer lunch or something like that, but you you kind of like developed this entrepreneurship working lifestyle, which is like now you work 24-7.
• 14:30
  SPEAKER_00: So you're sitting down for longer periods of time.
• 14:33
  SPEAKER_00: You're not walking to you know the break room, you're not walking on lunch, you're not taking a lunch break like you used to in the office.
• 14:39
  SPEAKER_00: If you are back in the office and you still have a sedentary job, um, maybe you don't have a gym routine, you're not going on walks, you're not getting your steps in, you're not being active.
• 14:50
  SPEAKER_00: Okay.
• 14:50
  SPEAKER_00: Activity increases endorphins, it helps our body feel good, it helps muscles.
• 14:56
  SPEAKER_00: You know, when we sit for long periods of time, our muscles can get super tight, tight, especially our hip flexors.
• 15:01
  SPEAKER_00: We can shrug our shoulders and that can lead to pain, neck pain, headaches, um, hip tightness definitely doesn't help when we're trying to work out or walk or run, low back pain.
• 15:11
  SPEAKER_00: Um, a lot of things happen when we sit for too long.
• 15:14
  SPEAKER_00: So adding in that activity will also help our mental health as well as our physical health.
• 15:18
  SPEAKER_00: Number seven on the list is gonna be that you do not spend enough time outside or in nature.
• 15:24
  SPEAKER_00: So one of those things that's super, super important is vitamin D.
• 15:28
  SPEAKER_00: Um, not sure if you're aware, but 42% of Americans are deficient in vitamin D.
• 15:33
  SPEAKER_00: And what is vitamin D?
• 15:35
  SPEAKER_00: It is a hormone, um, is a fat-soluble, it's a fat-soluble vitamin, but it is also a quote unquote hormone.
• 15:41
  SPEAKER_00: It's very common to be vitamin D deficient, but vitamin D is so, so, so, so, so important for your immune system, for fatigue and energy, for bone health.
• 15:49
  SPEAKER_00: There's so many things that vitamin D is important for.
• 15:52
  SPEAKER_00: And actually, there's numerous studies that come out that when you know the elderly population or they they you know screen cancer victims or screen people with with debilitating diseases, their vitamin D levels are like zero.
• 16:05
  SPEAKER_00: So to help you ward off COVID, to help you ward off illnesses and things like that, keep your vitamin D high.
• 16:14
  SPEAKER_00: I mean, I I I personally like above 50, but get your vitamin D checked, take a supplement, get outside.
• 16:20
  SPEAKER_00: The best type of vitamin D is vitamin D from the sun.
• 16:24
  SPEAKER_00: All you need is like 20 minutes, I believe, on each side if you're tanning or something like that.
• 16:28
  SPEAKER_00: Um, 20 minutes non-sunscreen, you know, without sunscreen on your body.
• 16:33
  SPEAKER_00: So even if that's just like walking to and from stores or walking your dog, vitamin D is super crucial.
• 16:39
  SPEAKER_00: Um, and actually, speaking of stats, I wanted to say so 42% of adults in the United States are deficient.
• 16:46
  SPEAKER_00: The numbers go up, believe it or not, for Hispanic people and African Americans.
• 16:52
  SPEAKER_00: So 70% of Hispanic adults are deficient.
• 16:56
  SPEAKER_00: 82% in African Americans are deficient.
• 16:58
  SPEAKER_00: And this is because of the increased melanin in your skin.
• 17:03
  SPEAKER_00: So please get vitamin D levels checked.
• 17:06
  SPEAKER_00: Take your uh vitamin D supplements, 5,000 units sometimes a day has been great and recommended for COVID, but obviously don't take this as um, don't take this as your own recommendation or what I'm recommending.
• 17:17
  SPEAKER_00: Speak to your doctor first, but just make sure we're getting in enough sun exposure.
• 17:22
  SPEAKER_00: It's also great right in the morning for circadian rhythm.
• 17:25
  SPEAKER_00: Nature is also great just for stress management and for grounding.
• 17:28
  SPEAKER_00: You know, we have so much going on in our lives right now with work and relationships and the government and whatever, whatever's going on, right?
• 17:35
  SPEAKER_00: That that we can sometimes lose footing, we can sometimes feel insanity and just feel like we're like not even living, like what are we doing with our lives, right?
• 17:44
  SPEAKER_00: Stepping out in nature and being around nature brings us back to such a grounding place where we can be like, okay, this is where I am.
• 17:52
  SPEAKER_00: I feel really good.
• 17:53
  SPEAKER_00: This is where I can start, you know, taking charge again.
• 17:56
  SPEAKER_00: So even if you go out in your front lawn, like something that's recommended is to go out barefoot and just stand in the grass and just ground yourself, like literally in the earth, just stand there and be like a tree.
• 18:08
  SPEAKER_00: Try and plant some roots, okay?
• 18:10
  SPEAKER_00: So you're not doing enough nature and vitamin D, this can also make you feel really sad and make you feel like crap.
• 18:16
  SPEAKER_00: Number eight, draining relationships.
• 18:20
  SPEAKER_00: So this is not your typical health advice, but if you are surrounded by awful work environment, if you are surrounded by toxic spouse or significant other, if you have other toxic relationships in your life and they are draining your energy and there's not a good balance of give and take.
• 18:40
  SPEAKER_00: You are giving more than you are receiving.
• 18:42
  SPEAKER_00: Um, it's just not a healthy relationship for you.
• 18:46
  SPEAKER_00: This could be friends, this could be family, this could be your spouse.
• 18:49
  SPEAKER_00: Um too much of this, too much draining activity is definitely going to make you feel like crap.
• 18:57
  SPEAKER_00: You are gonna feel exhausted.
• 18:58
  SPEAKER_00: You are gonna feel mentally exhausted and physically exhausted.
• 19:02
  SPEAKER_00: So make sure that you are also doing things that charge you, like going outside, right?
• 19:08
  SPEAKER_00: So drains and charges.
• 19:09
  SPEAKER_00: Um, but look at your relationships, ask yourself if they're truly healthy, if they are truly providing you.
• 19:16
  SPEAKER_00: You know, and this isn't something selfish to ask yourself either.
• 19:19
  SPEAKER_00: Like, we're not saying that all relationships need to, you know, be give, give, give, like you should be receiving because you're also supposed to be giving.
• 19:27
  SPEAKER_00: Okay.
• 19:28
  SPEAKER_00: Like, like, what did they say about relationships, like a good relationship or marriage or anything like that?
• 19:33
  SPEAKER_00: Is ever each person should be giving 100% and expecting nothing in return.
• 19:37
  SPEAKER_00: So it's kind of crazy, right?
• 19:39
  SPEAKER_00: But if people are just taking what you're giving and they're not giving back, you need to reevaluate those relationships.
• 19:44
  SPEAKER_00: So balance out that draining, whatever's draining you.
• 19:48
  SPEAKER_00: Number nine is stress.
• 19:51
  SPEAKER_00: So stress is super, super common right now.
• 19:54
  SPEAKER_00: Um, it's one of the leading things we see with metabolic dysfunction and thyroid issues, and um, it's because stress is always gonna be there.
• 20:03
  SPEAKER_00: Here's the thing there's good and bad stress, right?
• 20:05
  SPEAKER_00: Like working out is good stress on the body, but our body doesn't know any better.
• 20:09
  SPEAKER_00: It's still stress.
• 20:10
  SPEAKER_00: There's still stressors.
• 20:11
  SPEAKER_00: And as Americans, as people, we are so stressed and so overstimulated.
• 20:16
  SPEAKER_00: Now there's so many deadlines, and you have to work harder and be better than the next person.
• 20:21
  SPEAKER_00: You know, when we were in school, it was like, oh, just go to school, graduate from high school, go to college, and you'll get a good job.
• 20:27
  SPEAKER_00: Now it's like, uh, you can't get a good job unless you have like a master's degree or a PhD.
• 20:32
  SPEAKER_00: And then even then, you might not get a good job.
• 20:34
  SPEAKER_00: Who knows anymore?
• 20:35
  SPEAKER_00: So it's like you have to run yourself into the ground to kind of be successful.
• 20:40
  SPEAKER_00: And that kind of pressure and that kind of, you know, social media being out on uh online all the time and people seeing your life, like you have to kind of most people make it look like, oh, I have to make it look like my life is perfect and I'm doing all these things.
• 20:54
  SPEAKER_00: This is a ton of pressure to put on ourselves.
• 20:56
  SPEAKER_00: Sorry, I'm like, if you watch my Instagram videos and my stories, I'm always fidgeting with something.
• 21:00
  SPEAKER_00: So I have a pen in my hand and I just like knocked my microphone.
• 21:04
  SPEAKER_00: Um, so stress is super common.
• 21:08
  SPEAKER_00: It's not gonna go anywhere.
• 21:09
  SPEAKER_00: Stress is never gonna go anywhere.
• 21:11
  SPEAKER_00: What does change is our response to stressors.
• 21:14
  SPEAKER_00: So things that help us mitigate and balance stress better and have a better response to that are like the morning routine I just talked about, getting enough sleep, um, meditation, yoga, nature, grounding, like things that help us like come back to the present moment are really great for stress.
• 21:34
  SPEAKER_00: Also, realizing like, hey, I can't change everything.
• 21:37
  SPEAKER_00: I don't have the power to fix everything in my life right now, but let me just focus on what I can change.
• 21:44
  SPEAKER_00: So, like, write down all of your stressors in your life right now.
• 21:47
  SPEAKER_00: The things you cannot control, they're just out of your control, cross them off.
• 21:51
  SPEAKER_00: And the things that are in your control, that's what you can start to work on and work on your response to those things.
• 21:56
  SPEAKER_00: And then maybe, you know, down the line you'll get better at stress management.
• 21:59
  SPEAKER_00: You won't let everything just implode and overwhelm you.
• 22:02
  SPEAKER_00: So stress really takes a toll on the body, both physically and mentally.
• 22:06
  SPEAKER_00: Like I know stress is a thing, and it doesn't seem like a physical thing, but after a while, if chronic stress happens, cortisol will just wreak havoc on your hormones, heart issues, a lot of physical ailments are caused simply by stress.
• 22:21
  SPEAKER_00: So getting that under control will make you feel 10 times better.
• 22:25
  SPEAKER_00: And last but not least, which I had to add to this list because I don't think many people think about it, but seeing it in practice all the time, very, very common.
• 22:36
  SPEAKER_00: Number 10 is you're simply not eating enough.
• 22:39
  SPEAKER_00: And this goes out to all my ladies.
• 22:41
  SPEAKER_00: Um, you're stuck eating in this like 800 to 1300 calorie window when your projected, you know, total daily energy expenditure, what you should be eating every single day, is upwards of 2,000 or more.
• 22:55
  SPEAKER_00: And you've just been in this chronic deficit for so long that your body literally is conserving as much energy as it can and you're tired and you're depressed and you're anxious.
• 23:04
  SPEAKER_00: And once you start feeding your body the right types of foods and enough food, you start to feel like, man, I can fucking take on the world.
• 23:11
  SPEAKER_00: I don't need pre-workout, I don't need as much coffee, I am sleeping better because I'm fed, I'm not hungry.
• 23:17
  SPEAKER_00: Um, it could just be that you're not eating enough.
• 23:21
  SPEAKER_00: I mean, food is fuel, right?
• 23:23
  SPEAKER_00: So if you give your body more fuel and more of the good fuel, like more of the premium, I should say, fuel, you will start to perform better.
• 23:30
  SPEAKER_00: You will start to feel better.
• 23:31
  SPEAKER_00: So if you're also in that like low calorie range, take a look at that and be like, okay, maybe this is one of the reasons I'm not feeling great.
• 23:38
  SPEAKER_00: So I know I said this wasn't gonna be long, and it is it is long.
• 23:41
  SPEAKER_00: We're at 23 minutes now, and that's probably because I can't stop talking.
• 23:44
  SPEAKER_00: So 10 reasons you probably feel like crap every day.
• 23:47
  SPEAKER_00: Um, and some ways to fix those.
• 23:49
  SPEAKER_00: I hope you guys enjoyed this list.
• 23:50
  SPEAKER_00: Let me know your thoughts.
• 23:52
  SPEAKER_00: Let me know if any of those resonated with you.
• 23:54
  SPEAKER_00: Like I said, we can obviously get way more specific.
• 23:56
  SPEAKER_00: We can dive into health issues and gut issues and things like that, but not today.
• 24:00
  SPEAKER_00: Okay, not today.
• 24:01
  SPEAKER_00: We're keeping it very generic.
• 24:02
  SPEAKER_00: Um, as always, it's great to be back, and I'll talk to you guys next week.
• 24:07
  SPEAKER_00: Ciao.