When you ask people how they are, a typical response would be something like, "Oh yeah, you know, I'm all right, just a little tired, I guess."

當你問人們他們怎麼樣時，典型的回答會是「哦，對，你知道，我很好，只是有點累，我想。」

But how and when did this become the norm?

但是，這種情況是如何以及何時形成的？

Why is being tired a default setting to how we go about our days?

為什麼 "累 "會成為我們日常的的默認狀態呢？

And more importantly, how can we go about fixing that?

更重要的是，我們該如何解決這個問題？

I was really curious about this, so I started researching into all the evidence based strategies to help combat chronic tiredness.

我對此非常好奇，於是，我開始研究所有有助於消除慢性疲勞的循證策略。

And honestly, guys, when I applied these strategies to my life, it could completely changed everything.

老實說，當我把這些策略應用到我的生活中時，它完全改變我的一切，讓我可以做更多的事情。

I can do more things now during the day, my mood and my happiness overall has improved and I just feel better in general.

現在，我白天的情緒和幸福感總體上都有所改善，感覺好了很多。

So in this video, I'm going to spill all the secrets to how I never run out of energy and how you can apply these tips to your life too.

所以在這段影片中，我將向大家揭祕我如何從不耗盡精力，以及你如何將這些技巧應用到你的生活中。

Number one, eat better foods.

第一，吃更好的食物。

This one was a complete game changer for me and I think was the number one contributor to my improved energy levels.

這對我來說完全改變了一切，我認為這是我提振精神的頭號功臣。

So not many people know this, but I became vegan in December of 2022.

大多數人不知道，但我是在 222 年 12 月開始吃素的。

And with that change came a whole host of other changes.

這樣的改變帶來的更多的改變。

I decided to go through the healthy vegan route, which means no processed foods, no artificial sweeteners or sugar, no additives, preservatives or E numbers.

我決定走健康素食路線，這意味著不吃加工食品，不使用人工甜味劑或糖，不使用添加劑、防腐劑或 E 編號。

And recently, no gluten, and this honestly made all the difference.

最近，我也開始不吃麩質食品了，而且老實說，這讓一切都變得不同了。

Several studies have shown that packaged and processed foods will tend to make people feel more heavy and sluggish.

多項研究表明，包裝食品和加工食品往往會讓人感覺更加沉重和遲鈍。

And the reason being is that they're often loaded with a lot of refined and added sugars.

究其原因，是因為它們往往含有大量的精製糖和添加糖。

And this essentially floods the brain with too much glucose.

這樣一來，葡萄糖就會過多地進入人體。

This sugar flood actually leads to inflammation within the brain and therefore results in fatigue.

這種糖分氾濫實際上會導致大腦發炎，從而導致疲勞。

And interestingly, it's also been linked to depression.

有趣的是，它還與憂鬱症有關。

So the tip here really is to eat less processed foods and eat more whole foods.

我的建議就是少吃加工食品，多吃原型食物。

A simple definition to distinguish between processed and whole foods is processed foods are basically foods where you take the whole food and modify it.

區分加工食品和原型食品的一個簡單定義是，加工食品基本上是指將原型食品進行改良的食品。

So let's take the humble potato as an example.

讓我們以不起眼的馬鈴薯為例。

The potato itself is the whole food in its original form.

馬鈴薯本身就是原汁原味的食物。

And then when you process it, it's essentially where you're slicing it, frying it and then adding a whole bunch of other things to it, like preservatives and salt and what have you to then make it into a potato chip.

加工時，主要是切片、油炸，然後加入防腐劑、鹽等一大堆其他東西，製成洋芋片。

And that potato chip is the processed version of the whole food, which is the potato.

而洋芋片就是馬鈴薯這種完整食物的加工版本。

It's also been proven that eating foods with a lower glycemic index actually helps to boost energy levels.

事實也證明，食用血糖生成指數較低的食物實際上有助於提振精神。

This is because with low glycemic foods, the sugars are absorbed more slowly into the body and that means you have less energy spikes and crashes throughout the day.

這是因為低血糖食物中的糖分被人體吸收的速度更慢，是以一天中能量驟增和驟降的情況較少。

Examples of foods with low glycemic indexes are things like whole grain, high fiber veggies, nuts and healthy oils like olive oil.

血糖生成指數低的食物包括全穀物、高纖維蔬菜、堅果和橄欖油等健康油脂。

On the other hand, you want to avoid foods with a higher glycemic index.

另一方面，要避免食用血糖生成指數較高的食物。

This includes white bread, sugary drinks and white rice, for example.

這包括白麵包、含糖飲料和白米飯等。

And this is because the sugars are more quickly absorbed into the bloodstream and this causes your blood sugars to spike throughout the day.

這是因為糖分會更快地被血液吸收，從而導致全天血糖飆升。

And those energy spikes and crashes are what ultimately lead to fatigue in the body.

這些能量高峰和崩潰最終導致身體疲勞。

Studies have also shown that it takes a lot longer and a lot more energy in order to digest animal product foods, especially red meat.

研究還表明，消化動物性食品，尤其是紅肉，需要更長的時間和更多的能量。

I'm not saying you need to go vegan, but maybe what you could do is just eat all these animal products in moderation.

我並不是說你需要去吃素，但也許你可以做的只是適量地吃這些動物產品，

Because by slowly cutting down on these things, I promise you you will immediately feel the difference in your body.

因為慢慢地減少這些東西，我保證你會立即感覺到身體的不同。

And honestly, I think this is where I felt the most change for me.

老實說，我覺得這是我感受到變化最大的地方。

Once I cut out all these things like dairy poultry products, me, I instantly felt a lot lighter.

一旦我戒掉了所有這些東西，比如奶製品、家禽產品，我立刻感覺輕鬆了許多。

I felt like I had more energy and I just felt stronger in general.

我感覺自己精力更充沛了，整個人也更強壯了。

In fact, I remember back in 2020, my friend and I decided to run the half marathon at UNI.

事實上，我記得在 2020 年，我和朋友決定參加 UNI 的半程馬拉松比賽。

And for like a couple of months before that run, we decided to go vegetarian.

在那之前的幾個月，我們決定吃素。

And honestly, the reason was because both of us watched this documentary called "The Game Changers."

老實說，這是因為我們倆都看了一部名為《茹素的力量》的紀錄片。

If you haven't seen it, you should go check it out. It's incredible.

如果你還沒看過，應該去看看。太不可思議了。

And it basically talks about how being plant-based or being vegetarian actually improves your performance as an athlete.

它基本上討論了植物性飲食或素食如何提高你作為運動員的表現。

So we decided to try it out.

於是，我們決定試一試。

And honestly, what we found was that our energy levels improved and we also managed to achieve our PBs or rather our personal bests when we actually ran the marathon.

老實說，我們發現我們的體力變好了，而且在實際參加馬拉松比賽時，我們還設法實現了我們的 PBs，也就是我們的個人最好成績。

Honestly, guys, like it does really make a difference.

老實說，各位，它確實能帶來不同。

And if you haven't seen that Netflix documentary, you should definitely go check it out.

如果你還沒看過這部 Netflix 的紀錄片，一定要去看看。

Tip number two, hydrate yourself properly.

祕訣二：適當補充水分。

In fact, go take this as your cue to get some water right now.

事實上，你可以把這個當作提示，現在就去喝點水。

When you're dehydrated, this tends to manifest as low energy or fatigue.

脫水時，往往會表現為精力不足或疲勞。

In fact, water helps to energize your muscles.

事實上，水有助於增強肌肉的活力，

Cells that don't maintain their balance of fluids and electrolytes will eventually shrivel up.

細胞如果不能保持體液和電解質的平衡，最終就會萎縮。

And this is what causes muscle fatigue, which is why your body will feel tired overall if it doesn't get enough water.

這就是導致肌肉疲勞的原因，也是為什麼如果沒有攝入足夠的水分，你的身體就會感到整體疲憊的原因。

And you know what, when I'm working throughout the day, and I find myself feeling sleepy often times.

你知道嗎，當我一整天都在工作時，我發現自己經常感到睏倦。

It's just because I haven't had enough water.

這只是因為我沒有喝足夠的水。

And as soon as I drink some water, I immediately feel more awake.

只要一喝水，我就會立刻感覺更清醒，

Just try it out. The next time you feel sleepy at work or whatever it is, then just drink a glass of water and that could be the solution to the sleepiness.

下次你在工作或上班時感到睏倦時，不妨試試看，這時只要喝杯水，就能解決睏倦問題。

There isn't an exact number for exactly how many liters everyone should be drinking in a day.

至於每個人一天到底應該喝多少升，並沒有一個準確的數字。

But the recommended amount that people always say is should follow the eight by eight rule.

但人們常說的推薦量應該遵循 "八乘八 "規則。

And what this means is eight glasses of eight ounces of water.

這意味著要喝八杯八盎司的水。

But honestly, how much water you should be drinking really depends on a lot of factors such as your gender, your age, your body mass, and also your activity levels.

但老實說，你應該喝多少水取決於很多因素，比如你的性別、年齡、體重和活動量。

So let's say if you're an athlete and you are training like six days a week, then obviously you should be drinking more.

比方說，如果你是一名運動員，每週訓練六天，那麼顯然你應該多喝一些。

But honestly, the eight-by-eight rule is a pretty good rule of thumb because that amount is kind of similar to what the Institute of Medicine recommends.

但老實說，"八乘八 "規則是一個相當不錯的經驗法則，因為這個量與醫學研究所推薦的量差不多。

For men, they recommend that you drink 3 liters a day and for women, 2.2 liters a day.

男性建議每天喝 3 公升，女性每天喝 2.2 公升。

As long as you're kind of about there, then I don't think you should worry too much about the exact amount in liters.

只要差不多，我覺得就不用太在意具體的升數。

Just make sure that you're hydrated. That's the most important thing.

只要確保補充水分就可以了。這才是最重要的。

Tip number three, move your body regularly.

祕訣三，經常動動身體。

So I've always been into exercise. Growing up, I used to either go swimming or running a few times in a week.

我從小就喜歡運動。以前，我一週會去游泳，或是跑步。

And in the past year, I started going to the gym and lifting weights.

去年，我開始去健身房舉重。

And occasionally, I will go for a run or do a quick HIIT session on the days that I don't go to the gym.

在不去健身房的日子裡，我偶爾也會去跑跑步或快速做個高強度間歇訓練，

Exercise and regular movement have multiple benefits to improving your energy levels.

鍛鍊和有規律的運動對提高你的精神有多重好處。

Firstly, it tires you out.

首先，它會讓你疲憊不堪。

So naturally that makes you want to go to bed earlier and sleep more.

所以這自然會讓你想早點上床睡覺，睡得更多。

And as we all know, more sleep equals more energy.

眾所周知，睡得越多，精力就越充沛。

One of the less obvious things is that exercise actually stimulates mitochondria production in your muscle cells.

其中一個不太明顯的現象是，運動實際上會刺激肌肉細胞中線粒體的生成。

And mitochondria are basically known as the powerhouses of cells.

線粒體基本上被稱為細胞的動力室。

They create fuel out of the glucose from the food that we eat and from the oxygen that we breathe in.

它們利用我們吃的食物中的葡萄糖和我們呼吸的氧氣製造燃料。

So having more of them actually increases your energy supply to your muscles.

多吃這些食物實際上會增加肌肉的能量供應。

Lastly, exercise increases the efficiency of your heart and your lungs,

最後，運動能提高心肺的效率，

which means that they become more efficient at transporting oxygen into your blood and then transporting that oxygenated blood to the rest of your muscles and your organs and whatnot.

這意味著它們能更有效地將氧氣輸送到血液中，然後將含氧血液輸送到肌肉、器官等其他部位。

And as we've already established more oxygen to the muscles, means that you have less fatigued muscles and hence, you will have a reduced feeling of tiredness over within your body.

正如我們已經確定的那樣，更多的氧氣進入肌肉，意味著你的肌肉疲勞程度降低，所以你會減少身體內的疲憊感。

In fact, a 2008 study by the University of Georgia showed that previously sedentary people who complained about fatigue saw their energy levels jump up about 20% and their fatigue levels drop around 65% after being introduced to a regular exercise program.

事實上，佐治亞大學 2008 年的一項研究表明，以前久坐不動、抱怨疲勞的人在參加定期鍛鍊計劃後，精神躍升了約 20%，疲勞度下降了約 65%。

So honestly guys, if you don't already do this, get your body moving and trust me, you will feel the difference in your energy.

所以，老實說，如果你還沒有這樣做，讓你的身體動起來吧，相信我，你會感覺到你的精神不同了。

Tip number four, sunlight equals serotonin.

第四，陽光等於血清素。

So sunlight helps to increase a chemical in your brain called serotonin.

陽光有助於增加大腦中一種名為血清素的化學物質。

And so to can help you to give you more energy, feel calmer and feel more positive and focused.

所以它可以幫助你獲得更多的能量，讓你感覺更平靜、更積極、更專注。

And honestly, sometimes doctors will treat SAD or seasonal affective disorders and other conditions related to things like depression with more sunlight.

老實說，有時醫生會用更多的陽光來治療 SAD 或稱季節性情感障礙以及其他與憂鬱等有關的疾病。

And this is because sunlight equates to more serotonin in the brain.

這是因為陽光相當於大腦中更多的血清素，

Essentially, the serotonin release will help to give your brain that high, which then makes you feel like you have more energy.

從本質上講，血清素的釋放將有助於讓你的大腦興奮，從而讓你感覺精力充沛。

And honestly, I think this is so true when I am working throughout the day and it's lunch time, sometimes I'll take a 20 or 30 minute walk outside just to clear my head and to get some sunlight.

老實說，我覺得這一點非常正確，當我一整天都在工作時，到了午餐時間，有時我會到外面散個二三十分鐘的步，只是為了清醒一下頭腦，曬曬太陽。

And what I notice is that when I come back to do work again, I just feel a lot more energized and my mood is a lot better.

我注意到，當我再次回來工作時，我感覺精力充沛了許多，心情也好多了。

So then I feel like I can focus better at work

這樣，我就會覺得工作時更能集中精力，

And there you go. Those are my four simple tips for how you can improve your energy levels throughout the day that you can immediately take action with right now.

就這樣。這就是我為你提供的四條簡單建議，你現在就可以立即採取行動，改善你一天的精神。

So if you found the contents of this video valuable or helpful, feel free to check out my other videos as well.

如果你覺得這部影片的內容有價值或有幫助，請隨時查看我的其他影片。

I post stuff on productivity, self improvement and help.

我上傳有關生產力、自我改善和幫助的內容。