How to gain the max energy by doing minor changes?
As a top employee, young entrepreneur, freelancer or business person, you need an enormous amount of energy to deal with your principal aims. Unfortunately, by dint of wanting to do more and more, you end up locking yourself into fatigue, overthinking. Things are happening at a pace that you can no longer follow and you have the impression of stagnating despite all your efforts.
In this article, I answer this question:
Which minor changes for max energy gain easily and quickly?
I will address 5 points and for each I will give you the most effective tip to increase your energy
Food: An optimized breakfast
Breakfast should contain protein and fiber. No added sugars, as little as possible, or no starches. You need to avoid the insulin spikes that will “soften” you up in the morning. We can eat vegetables like fruit first thing in the morning. Milk has little interest. Coffee, tea and other matcha-type alternatives are excellent stimulants, it is smarter to vary between these different products. Dried fruits are excellent, provide quality micronutrients to allow you to be at the top of your physical and mental shape. There are so many things to say, but if there is only one point to remember, it is to intensely optimize breakfast.
Hydration: 8 glasses a day
Drinking enough is essential. As soon as you wake up, drink a large glass of water to compensate for the dehydration associated with sleep. The major biological and cognitive functions require an optimal level of hydration or you will decrease in terms of efficiency. You should drink 8 glasses of water a day! Count them, write them down, but drink that amount. An alternative is to have a 1.5-liter bottle of water with you, you empty between the start and the end of your working day.
Morning Work Out: 15 minutes in the morning
The equation is simple: physical activity improves productivity! All the studies describe it very well! Sport as a driving force but also as a weapon. Physical activity increases endorphin levels and lowers cortisol levels. The benefits are both physical (better shape, less fatigue, better productivity) and psychological (less stress, more confidence, more efficiency).
There are different routines, but 15-minute tabata-type full-body training is enough. Others might interest you, but here I promised you an optimized article!
Sleep: 7-8 hours per night
The quality of sleep is inseparable from a maximum of the energy generated. It seems obvious: you have to sleep to be in good shape, yet you certainly tend to “always have something to do on your phone when you’re in bed”! Sleep is an area where there are hours of discussion, each more interesting than the next! In this article, I’m just going to recommend the most efficient one in terms of energy saving and productivity: Don’t bring your smartphone into your bedroom. Charge it somewhere else and get yourself an alarm clock so you don’t have to lie to yourself that the phone is used to wake you up in the morning!
NAP: 15 minute “coffee-nap”
Napping is an extraordinarily effective tip! It restores both physical and mental energy. It allows for better productivity. You can optimize it by combining it with coffee consumption in the following sequence: coffee intake – 15 minute nap – waking up – caffeine action. YOU will benefit from the nap AND the delayed effect of caffeine which takes about 20 minutes to reach its blood peak.
The information on the gain of energy and productivity is many and very rich. This extremely condensed summary provides you with the fundamentals to get started and get up to speed quickly. As often, adapt advice to your rhythm of life: Build your own success!