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we are now on to part four of our troubleshooting series

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this is all about energy crashes

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so you might be experiencing crashes in energy throughout the day

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or at a certain point of the day

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so we’re going to talk about why that might be happening

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and how to troubleshoot for that

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so firstly, how are these energy crashes happening?

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why is this happening?

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so there’s a few major reasons why we might see that

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the first is dehydration and caffeine misuse

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you might find that maybe you’re not drinking enough water

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dehydration can be huge for decreasing our energy

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again, with caffeine misuse too

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if you’re drinking too much caffeine

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or just chugging a whole lot of caffeine at one point during the day

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that can cause a huge drop in our energy

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kind of a crash if you’ve heard of caffeine crashes

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so if you’re drinking too much throughout the day

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or drinking a lot at one time

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another reason is lack of nutrition or not eating enough

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sometimes we’re just hungry

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especially for those physically demanding jobs

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if you are working a shift where you are moving heavy things

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or using heavy machinery or walking around a lot

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anything physically demanding

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if you’re on your feet all day

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you’re going to need a lot more nutrition than you might think you do

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so that can also really have an effect on that

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poor sleep and eating schedules too

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I know sleep is huge

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I know that we already put sleep and energy in the same category

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but really that’s going to be something you want to focus on

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making sure you’re getting enough sleep

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and your eating schedule

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I know we just talked about in part three our meal timing

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so that eating schedule also

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you know, poor meal timing can also affect your energy

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if you’re not eating consistently

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if you’re not eating enough throughout the day

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you can have really low energy too

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so solutions here

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Hydration, Caffeine, and Energy

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so let’s talk about caffeine here

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there is a longer video too about hydration and caffeine that you can go check out

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but with caffeine, we want to limit our intake to below 400 mg per day

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and avoid it several hours before sleeping

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so that 400 milligrams per day, to give you an idea

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a cup of coffee—not espresso, a drip coffee—has between 75 to 100 milligrams per cup

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so per 8 ounces

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so if you’re getting a big cup of that, think about how much caffeine you’re actually having

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for example, if you’re drinking a 16-ounce coffee

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that’s going to have around 200 milligrams

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so that’s already half your day’s caffeine

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for example, a Monster energy drink has about 160 milligrams per can

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so that’s a big chunk of your caffeine intake for the day

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so thinking about how much caffeine you’re drinking at once

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because 160 milligrams at one time is a lot

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so spacing it out and avoiding it before sleep is really important

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Encouraging a Better Sleep Routine

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try to keep a consistent bedtime routine

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turn your phone on silent

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put it in a different room if you can

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no TV when falling asleep

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try to make your room dark with blackout curtains

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this is really important for night shift workers

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prioritize your sleep so you feel energized

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and overall, good sleep just improves your health

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so making sleep hygiene a priority is key

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stay hydrated with water and other hydration options

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seltzers, Crystal Light, and electrolyte drinks can help

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but keep in mind that caffeinated drinks act as diuretics

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so they can cancel out your hydration

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so if you’re having a lot of caffeine, you may need to increase your water intake

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Packing Balanced Meals and Snacks

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include protein-rich foods like poultry, yogurt, cheese, peanut butter

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and complex carbs like whole grains, fruits, and vegetables

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these will help sustain your energy levels throughout the day

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use pre-packaged nutrient-dense snacks

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trail mix, protein bars, and smoothies are great options

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these are easy to carry with you to keep energy levels stable

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make sure your meals at home are well-balanced too

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on off days, maintain good eating habits for long-term energy stability

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Creating a Stable Energy Pattern

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consistent and balanced eating is key

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drink water steadily throughout the day instead of all at once

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and create a proper sleep routine for better recovery

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that is all we have for part four

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please continue to part five for the next section of the troubleshooting series

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thank you for watching!