Feeling tired all the time? Eliminate these common habits that make you feel tired. Learn how to increase your energy levels naturally and permanently.

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Almost everyone nowadays feels tired. And not just sometimes it's all the time. Regardless of how much caffeine you drink or how much sleep you get, if you're like most people you just can't shake this constant state of fatigue. And even though there are far more pollutants in our environment and testosterone levels have fallen decade after decade, your energy levels are still almost fully in your control, and you shouldn't be feeling exhausted on a day-to-day basis. So just by eliminating the 5 proven energy drainers that I'm going to go over in this video, you'll feel much more refreshed, motivated, and full of energy. 

And the most counterintuitive mistake that most people are making actually revolves around caffeine and stimulants. You would think that having more coffee would help you reduce fatigue and give you more energy, but even though it can have a positive short-term effect it can also be the biggest cause of your perpetual exhaustion. This is because caffeine works by blocking a neurotransmitter known as adenosine, and adenosine's job is to make you feel sleepy and relaxed by binding to adenosine receptors in your brain. By blocking it, caffeine can make you feel more alert, but if you drink a lot of coffee and energy drinks your body will actually become accustomed to the high levels of caffeine your body responds by producing even more adenosine, which reduces the effectiveness of caffeine over time.

Also when the stimulating effects of caffeine wear off this surplus of adenosine causes a rebound in the form of a huge crash. So not only does coffee become less effective after drinking it, but you also have more of these sleep-inducing neurotransmitters floating around in your brain leading to an excessive feeling of tiredness and fatigue, which creates a cycle of drinking more coffee, releasing more adenosine and feeling more tired. On top of that having too much caffeine can disrupt the natural sleep-wake cycle and can interfere with the quality and quantity of sleep that you get every night. This is why you don't want to drink coffee late in the afternoon or especially at night. To break out of this cycle you also want to try to gradually reduce your caffeine intake to no more than 3 to 4 8-ounce cups of coffee per day or about 400 milligrams of caffeine per day according to the US food and Drug Administration.    

Another thing that can offer an alternative energy boost as you reduce your caffeine intake is your diet, and your diet is very likely to be one of the reasons you're feeling tired to begin with. You see even though the standard American diet that most people consume provides a surplus of calories those calories are often void of nutrients. If you eat a lot of processed foods, refined sugars, and unhealthy sources of fat you're likely following the standard American diet without even realizing it which can lead to nutritional deficiencies over time. For example, this SAD (1) diet usually lacks iron which is a vital mineral for the formation of hemoglobin. Hemoglobin is a protein responsible for transporting oxygen in the blood. Since oxygen is used by your body for energy it's easy to see how a lack of dietary iron from sources like lean meats, beans, and leafy greens, can make you feel very tired. Lean meats and leafy greens also provide B vitamins like b6, b12, and folate which again the standard American diet falls short on. Being defficient can lead to fatigue, weakness, and brain fog. One last example is omega-3 fatty acids. The SAD diet is actually known to supply way too much omega 6 and not enough omega 3, which leads to inflammation and tiredness. You can get more omega 3's from fatty fish and walnuts, but in general, simply avoiding processed foods and refined sugars, and replacing them with whole nutrient-dense foods including a variety of fruits, vegetables, and lean proteins will help ensure that you're getting all your essential micronutrients. I can't stress enough how important your diet is for your energy levels, not only because of vitamins and minerals but also because eating an unhealthy processed diet will automatically require a lot more energy to break down and digest leaving you feeling more sluggish and tired. 

Speaking of vitamins you may constantly be feeling tired due to a lack of sunlight. Not getting enough sun can contribute to a vitamin D deficiency especially if your diet lacks vitamin D as well. Without enough vitamin D your testosterone levels, immune system, and of course your energy levels will all take a hit. Another issue with not getting enough exposure to natural sunlight is that it can mess with your body's internal clock known as your circadian rhythm which will further...

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