The Real Reason You’re Always Tired (It’s Deeper Than Inflammation)

Hey YouTube family. All right, I'm coming back to answer a question that was posed the last time I was on, on inflammation. So I want to be able to target that. I asked specifically if, um, you had anything that you wanted me to, uh, talk about or do a training on. So I'm here to do a quick training. Someone put in the chat last time inflammation and wanted me to talk a little bit about that. And so I'm going to go into the details of that. All right. Hello to everybody that is here. I see you. I see you. All right. Just waiting on you to come in. Come on in. All right. So I am responding.— to— I'm responding to that. Hey, hey, Tiffany. Yeah, so I'm going to talk a little bit about inflammation, but I'm not going to just talk about the topic of inflammation, but what inflammation does to the body. And so I do get a lot of people who have chronic fatigue. Well, there's a lot of issues that I work with, but one of the main ones is energy levels. And going through fatigue, um, and having inflammatory issues and pain and, you know, fogginess. And I mean, you name it, it's happening. And I want to— I want you to stick around because I'm actually going to give you some, some of the top supplements and herbs that you can take to get your energy back on track, right? So hey, Shaniqua! Hey, I see you! What's going on? Hey everybody, um, on to talk about what inflammation does to the body. And let me tell you something, you might want to stick around because your doctor is not going to tell you this. So if you're dealing with any kind of problems, any inflammation, any pain, um, any type of chronic illness, even low energy levels, um, ankle, ankle and knee and back problems, brain problems, um, not able to lose belly fat, not able to build muscle, um, anything, anything you're dealing with I think you want to stick around because you're going to understand how your body works and what you need to do, um, to reverse your problems. And again, more than likely your doctor is not going to talk about this because honestly they want your medicine. As a disclaimer, anything, um, that I say is not medical advice, you know, it is at your own risk. But I do believe that this information will be very valuable. However, it is for educational purposes only. Um, yeah, let's, let's, let's kind of get in. Let's get in. I see you guys in the place. I'm trying to look at some of the comments. Uh, hey Kimberly, I see you on here too. Uh, always so supportive. All right, all right, all right, all right. Okay, I don't know why we do that when we drink. Well, why we do that, I don't, I don't understand it, but it is what it is. All right, so, uh, let's, let's have a conversation. I always say it's a conversation, y'all. It's Even though it's education, it's a conversation. And I do want to talk a little bit about this idea of inflammation and what it does to the body. And I don't think a lot of people quite understand the impact that inflammation has on the body, right? And so we're going, I'm gonna kind of help you to understand. You may have learned this when you were in science about the mitochondria and how it produces ATP, adenosine triphosphate. Um, it's a pretty long word for most people, um, but it is the primary source of energy in your body, right? And your body uses it at the cellular level. So this is why this is so important, because if you want to heal— here, hear me out— if you want to heal, if you want to keep your energy levels high, you have to do it at the cellular level. And even if you don't feel sick, even if you're like, I don't feel sick, trust me, you you still want to be able to utilize information for transformation, information to get yourself as, uh, in a best state as you can. Okay, as the— I mean, you want to optimize your levels. And it's interesting how most health, um, enthusiasts, they take this stuff more serious than people who's sick, you know. And so, uh, you, you definitely want to, uh, make sure that you are, uh, utilizing this information for your well-being, because at the end of the day If you don't have enough energy, you're not, you're not going to be able to, to walk in, in purpose. You're just not. You're going to be tired. Now, ATP is something— it's, it's basically your energy currency, okay? So you think of it as your energy currency, and it powers everything. I'm talking about— this is all the things that it can affect. So this is why this is so serious. It can affect your, your brain function, your, your, your muscle contraction, your hormone production, your digestion, your ability to detox. Um, even your heartbeat, right? So if you, if you think, oh my, I got hormone issues, trust me, it's going even deeper than just having hormone issues. You probably are having some problems, uh, with producing enough energy for your body to be able to function optimally, even at the level of your hormones, right? And so your mitochondria are these tiny little cells, or these tiny little engines inside of the cell, and they're responsible for producing the energy. And so Uh, they are the reason why your brain thinks. So just hear me out. If you don't— if they're not optimized, your brain isn't going to think, um, functionally. And I got a problem right now with a lot of people who don't know how to think. Um, I don't know, they're not rational. Um, it's some people who have some, some mental decay and some mental problems. And, uh, a lot of times it is a metabolic issue, okay? So I know we don't like to limit it to that, but It's the truth, because if you look back, I don't know, like when I was in high school, it was an anomaly for somebody to be in a straitjacket or somebody to be, you know, have schizophrenia, you know what I mean? It, it was usually some kind of extreme case, uh, somebody being schizo or, um, I don't wanna, I don't wanna shorten that word, schizophrenia, or someone having bipolarism. Um, but now you just see mental illness everywhere, okay? Like, people are not well, you know. They walking out with no clothes on and walking in store, you know, doing things to get attention. I mean, it is— it doesn't make any sense. And so I, I really believe that they're being attacked in their brain, right? And so, um, the reason why your brain thinks is because of your energy levels, your mitochondria. The reasons why your muscle move, um, is because of this, uh, the, the reason why your food turns into fuel or can turn into fat is, uh, has to do with your energy and your mitochondria. And so they literally are, uh, the power, uh, they power your life, your entire life, right? So here's the issue that, that, um, comes with this, right? The issue is that, um, most people are literally walking around with damaged and sluggish mitochondria and they don't know it, right? So what do mitochondria really do and why are people missing it? Well, Um, we all have it, but not all are working optimally. And that's, that's, that's why I'm going to give you a few things you can do to get to, to boost your amount of mitochondria and to make them more efficient so that, um, you can operate at a higher level and your body can heal. Because your body can't heal if you don't have enough energy for your body to heal. Your body's not going to heal. And I'm going to show you even some things that could be happening to you, like for example hair thinning and things like that. Because your body isn't producing enough energy for that. All right, so you can have, um, you can have hundreds or even thousands of mitochondria in one single cell, but if they're damaged or if you don't have enough healthy ones, um, or high-performing ones, you can still feel really tired, uh, really, um, you have a lot of brain fog, um, you feel weak, um, even if you're doing everything right. You could be doing everything right and still feel like something is still missing, especially if you have like insulin resistance or type 2 diabetes. You know, studies have shown that people who do have type 2 diabetes, uh, have reduced mitochondrial density and function, especially in the muscles. And this is why people who have diabetes type 2, it's hard for them to build muscle. And of course, you need muscle, um, in order to help your metabolism and help your immune system, and it helps with your joints, and it helps, you know, produce better energy, and it helps to store sugar and glucose more efficient, you know. So. But then if you have type 2 diabetes or you have insulin resistance, you don't have the ability to have this, um, this security. You know, I call it like an insurance policy. Your muscles are like an insurance policy. So, um, without these energy-producing mitochondria, it can become incredibly hard, like I say, to build muscle and to burn glucose efficiently or to even recover from fatigue. You just might stay fatigued for the rest of your life if you don't get this fixed, right? And some people get desensitized. They think this is, this is actually how I just function. And no, no, it's like being— I don't know if you ever— I've worn glasses, um, before, and I didn't really know I was blind. Well, I don't want to say I was blind. I didn't know I couldn't see until I got glasses. Like, I was in 8th grade just squinting, and can I come up close to the, to the chalkboard? I can't see and stuff. And then finally I got glasses eventually, I think around the 8th grade., and I was like, oh my goodness, like I was practically blind. I didn't realize it. Now I'm— now I can see. I was once blind, but now I can see, right? You don't know you blind until you able to see. If you never able to see, you're not gonna know that you're blind, okay? So I say this to say, if you never know what real energy looks like, you're not going to even know how fatigued you are. And that is the sad part, is that you'll never wake up from that reality, you know what I mean? So, um, without energy-producing mitochondria, it Uh, you're gonna have a very, very, very hard time allowing your body to go into recovery and restoration. There are also high concentration of mitochondria in your brain, like I mentioned, which is why mitochondrial dysfunction can lead to poor memory, uh, mental fog, mood disorders. I even talked about that a minute ago. Um, so if you're again feeling drained all the time, it's, it's in your cells. It really is. Now here's the signs. I want to give you the signs that um, you are struggling with healthy mitochondria, okay? So here's a few signs that you need to think about, and that be— that could be underperforming for you, all right? That can let you know that your mitochondria is underperforming. Um, number one, I just mentioned it: you feel extremely tired after— listen, after a full night's rest, okay? That, that's different. Like, that's a different kind of tired when you sleep and you still feel tired. Um, number 2, uh, number 2 is that, uh, your brain feels very, very foggy, forgetful, and even very slow. Okay. Um, number 3 is that, uh, you've lost muscle strength or stamina, uh, stamina. So you can't, um, you, you can't build muscle. It's hard for you. You, you don't have as much stamina as you used to have. You just can't. And you know what, let me just say this. Even in your, you know, it's people in their 30s and I'm like, why are these people in their 30s acting like they 80 years old? It's so crazy. Um, the complaints that I hear from younger people now, like, oh, I can't do— my back gonna give out and I can't walk up the stairs and I just, you know, and it's like, I, and I think even the fact that some people are dealing with this, they are confused about what aging looks like, right? They're confused and they think after 30 you start to slow down and you're supposed to have like pain in your joints and your knees. And, and it's one thing if you are a tennis player and you got problems with your elbows, or you know, you lift weights a lot and you, you know, get an injury, or you're a runner and you do have knee problems, you know, from running. I get that. But I'm not talking about that. I'm talking about like some people are just thinking like after they turn 30 they're supposed to all of a sudden their body is supposed to break down, they're not supposed to be able to do, uh, one push-up, you know, because now they're older. And it's like, it's all the, the— we got to recalibrate. Like, this, this, uh, the balance and the scale is totally off, right? And the further— you got to think about it this way— even whether you're in your 20s, your 30s, the further you come away from feeling like a child, you're aging quick. I don't care how old you are. If you're 25 and you're like, girl, I can't even walk up these stairs, girl, this is 'Oh, I'm out of breath, you know, my knees is hurting, my back is hurt, I can't move, I'm cracking my joints.' Like, the more you feel like that, you just gotta know, I don't care if you are 25 years old, you are getting older than what your age is, and that's not good. You really want to be able to anti-age and reverse that. You want to be 50 years old and like, 'Hey, I feel better than that.' And I honestly, uh, honestly, when people do get a little older, they take better care of their health because they know, like, okay, I'm having some health problems, and they start taking it serious. And so I do meet a lot of people in their 50s that actually start to say, hey, I am healthier in my 50s than I was in my 30s. But I'm just saying that to say, how you feel means everything. If you feel youthful and you feel full of energy and vibrant, and you can go running and you can, you know, walk up the stairs without almost falling, and you know, you feel strong, and you know, that's why muscle building is important, and you, you got a strong grip on things— like, your grip means everything. Your grip can um, tell you how, how long you're gonna live, in a sense, because of the amount of strength that it takes to grip. Um, so I'm just saying, you— if you are not feeling— you don't have to wait till you go to the doctor and you overweight and you got diabetes and you got heart problems. You don't have to wait for all of that. You don't have to wait for a lab. If you feel like you're getting old, you're getting old inside, and you need to take care of that right away. Okay, um, some other things is you struggle with recovery after workout. So if you work out, it's like you can't do nothing else. Baby, I worked out, I am done, okay? I can only do— I can't do nothing but sit down and watch Netflix for the next 3 days because I am over it, right? No, you're supposed to be able to do a workout and be able to manage life and get back up the next day and be able to go walking, okay? So I get that you have to have recovery, but you should not not be able to recover from a workout. Um, some other things is your skin starts to age, um, faster than normal, right? You're starting to get wrinkles quicker, you know, you're just looking old. Okay, I, I don't, I don't have an easier way to say this, guys, but when somebody looks at you 5 years later and you look like you aged 15 years, or somebody from high school see you and they're like, uh, are you out? Or here's another thing, and I don't mean to be funny, y'all, right? If I can't guess your age, something ain't right. Like, if you, you know how like somebody look like they in their 30s, but you like, but I don't know because they look like they might be in their 30s, but, uh, maybe they in their late 40s. Like, nope, nope, nope. You, you— something's not right. You're aging too quick. We should not not know how old you are when you're 38 years old. We should not be wondering if you're almost 50. Okay, so, um, this is a real story because this is stuff that people talk about all the time. Like, I don't know, they— hey, let me guess their age. Okay, so yeah, you won't— you— and it would be nice to guess a younger age. Um, and guess what? You can reverse your age. That's the good news. I'm telling the good news. This the gospel, y'all. You can reverse your age inwardly, right? It doesn't matter how many years you are chronologically. It's just the fact that inside, if you're— if you can reverse this aging and this damage inside, man, you'll live a very, very amazing life. And that's what we're trying to get you to do. Um, also, you have mitochondrial issues if you have frequent inflammation, bloating, joint pain. Um, if you, uh, have you feel wired but tired at night, like you can't sleep. Remember, this is the way you think about it: the more you get away from feeling like a child— children can get up and have so much energy and run around and do all of this stuff, and you barely can keep up with them. But guess what? When it's time for them to lay down at night, they fall right to sleep, just like a newborn baby, right? They up, they, you know, all alert and stuff, and then they fall asleep, right? They, they know how to get be up, and then they know how to fall asleep, right? So that's childlike behavior. So when you're up and you're like, I'm tired but I can't go to sleep, and you, you know, you tired but you're wired, and then it's time to go to bed and it's time to cut things off, and all of a sudden you can't go to sleep. But I thought you've been tired all day, but now you can't go to sleep. Like, come on, something's— this isn't a good life to live, right? So these are not just random symptoms, they are energy, uh, def— you have a deficiency in energy. Okay, and so, um, it's because your cells cannot make energy, and so what happens is everything else begins to suffer. Okay, so this is a deficiency, right? You got to see it that way. Now, what actually causes, um, the damage to your mitochondria? And that's why I wanted to talk, because again, we're talking about inflammation. Someone said, people ask me all the time, how old am I? And I say, in my mid-50s. They quickly say, I thought you was in your 30s, you have no wrinkles. That is exactly how you want people to respond. Because remember, y'all, your skin is an organ. I know y'all didn't realize— I mean, I know you know it, but you not paying attention. You think your organs is the heart and your lungs and, you know, everything that's in your pancreas. No, your skin. Your skin is the first line of defense, okay, for inflammation. A lot of times it is an organ. So you can see how well hydrated you are and how your skin looks and kind of can tell where you are as far as your health. Often, not all the time. Some people do have some inherited skin problems, okay? So this isn't like 100% of the time, but it is good to be able to look at your skin and kind of tell. And then you got some people who just have good genes when it comes to skin. I'm not gonna— you know what I mean? Like, and some people who just have good genes on their bloodline, all right? They're just blessed, right? All right, your skin is an organ. Yes, Breezy Bree, hey, I love you. Um, so what, what is messing up your mitochondria? Okay, number one, of course, chronic inflammation. And that's why we're here, because somebody asked me to talk about chronic inflammation. But I want to let you know what it actually does. So chronic inflammation and oxidative stress. And just a side note, that's why I tell people to take antioxidants, because oxidative stress, um, can be thwarted by enough antioxidants. A lot of times there's a depletion of antioxidants and, and then oxidative stress will take over in your body. Um, so these are pretty much the twin fires that are burning inside your body, is the chronic inflammation and oxidative stress. Inflammation damages mitochondria and oxidative stress. So think of it like, um, cellular rust. It's like rust breaking down your ability to function. The rust on a car, um, the engine don't function well anymore, right? This often comes from poor diet, from, um, toxic, uh, a toxic load, infections, even, uh, long-term emotional stress. Hey, and I actually, off the top of my head, I'm going to give you, um, I'm going to give you a vitamin that helps for those who are experiencing COVID long haul, um, that is like residue effects from when you got COVID. And some people have this, this, um, perpetuating, uh, chronic fatigue that is happening from when they got, uh, COVID. And so I'm going to give you something for that too. All right, number 2, poor sleep, right? So poor sleep, um, will cause you to need mitochondria repair. Um, and so as a matter of fact, mitochondria, they do repair and they reset while you're sleeping. So if you're not sleeping deeply or sleeping enough, your mitochondria is going to stay inflamed and overworked. And remember, we need deep sleep and REM sleep, right? Um, deep sleep will help with your body, like even if you have a workout or whatever, it helps your body recover REM will help your brain recover. Um, so you need both, right? Uh, nutritional deficiencies will, uh, your mitochondria will specifically need nutrients to create ATP, which is energy. That is your cellular energy. So you need certain foods to create this. So hey, you got all this stuff going and you want to eat processed food? Good luck with that, and good luck with the doctor helping you with that, because I'm telling you now they don't often— and I say often because there are some who absolutely are amazing— but they often do not care. All they— they, they got too much going on. They stress themselves, y'all. They, they can't take care of you and all your issues and stuff. They got their own issues, um, that they got to deal with. And so my hat's off to doctors, by the way. I know I, I'm very hard on them sometimes, but, uh, I think that's just from the overall culture of the medicine, um, It's the, it's the hierarchy, um, situation. And most people have to come from under that in order to really function the way God designed them to function as doctors. Um, so, uh, also let me just say this: if you're low on vitamin B, I keep telling you, take your vitamin Bs, okay? Uh, take your magnesium, take your amino acids, because you'll lose fuel at the most foundational level if you do not. And then The last thing is environmental toxins. So heavy metals and pesticides, mold, plastic, plastic bottles, they do all disrupt mitochondrial function. And the scary part is people who are exposed to this type of stuff daily don't always know it. Now, what can you do to fix it? All right, let me give you a few supplements. And the number one— well, I don't want to say number one, but the one that I was talking about with COVID long haul is CoQ10 enzyme. A CoQ10. If you are not taking CoQ10, um, especially if you have any type of heart problems, because it is a heart enzyme and it helps with— I mean, they've done studies where, uh, if you have high blood pressure, I, I think the studies are resulted in like at least a 10-point reduction just in doing nothing else, nothing to your diet, your sleep, or anything, but just taking CoQ10 alone. So include some CoQ10 in your, uh, diet. I take it every day. Uh, you can take it in the form of ubiquinol. Ubiquinol. U-B-I-Q-U-I-N-O-L. I think that's how you spell it, um, because I know that I hear somebody say, how you spell ubiquinol? Um, I think that's how you spell it. Okay, and if it isn't, I came very close, so just Google it. Ubiquinol, our bodies, uh, create— that's the most, uh, natural form that our bodies create. CoQ10 is in the form of ubiquinol. So, um, If you don't get ubiquinol, then get high absorption, um, CoQ10 enzyme. Okay. I was in a car accident some years ago and it caused my memory loss for 5 years, catatonia, and some other things. I don't know about the magnesium and maybe some other things too. Okay, so you're saying you were in a car accident and you had some memory loss, and so you're just trying to help out with the memory loss and the inflammation. Um, okay, I think that's what you're trying to say. I didn't see a question mark, so I didn't know if you were just stating it or asking it, but I'll come back and look and see if that was a question. Uh, but magnesium is, um, it's a mineral. It's good. Your body needs it. Most of the time we're deficient in it. A lot of people know because they get, um, their, their muscles, uh, contract a lot. They're not able to like stay in a relaxed, um, state. It's good for your brain too. It's good for tension. It's good for headaches, but it's also really, really good for sleep at night. Um, so I take magnesium every night, honestly. So, um, and it's really hard to really test for it inside the cells. So it's hard to test if you're deficient unless you have the symptoms. Um, sometimes you can get twitching in the eyes and different things that's happening in your body. You can get leg cramps and stuff that, that lets you know. And that sometimes could be a sodium deficiency also. All right, let me move forward. Uh, so yeah, actually magnesium, uh, was the next thing I was going to talk about. I like glycinate or malate You can— magnesium comes in a lot of different forms. You can have, uh, threonate, tarate, um, there's a lot of different forms, but I like glycinate and malate. I also like threonate. Um, you can do— I'm not saying this is suggested, but there's magnesium oxide, there's magnesium, uh, oh, there's so many of them, I can't even, uh, uh, biglycinate, that's similar to the glycinate. So, uh, magnesium is really, really good for supplement. Um, acetyl-L-carnitine is really good. It helps transport fatty acids into the mitochondria for energy, and so that's what we need, right? Um, hey Joy, yes, amino acids, magnesium, CoQ10. Ubiquinol is CoQ10, it's just in a more digestible form. Vitamin Bs, absolutely, especially B1. Um, they're all good, but B1, thiamine, If you don't have thiamine, your body can't produce energy. Um, so just make sure your vitamin B1 is up to par. Uh, let's see, creatine is really good. It's not just for athletes. It helps to restore ATP in both brain and muscle cells. For the person who said they got into a car accident, having brain problems, uh, creatine is really, really good, especially for me. They're actually giving it to elders now a whole lot. Now I will say, uh, the studies do represent that you have to take creatine in a little bit of a higher amount, um, when you're taking it for brain capacity. So usually we talk about taking 10 grams a day. Oh no, I'm sorry, like 5 grams a day of when you're doing weights. Some people do the loading up of it. I don't. 3 to 5 grams is fine. But if you're trying to get brain health from it, studies show that you have to take a little bit more, like at least 10 grams. Okay. So I just want to add that. All right. So again, vitamin B's, B1, B3, B12. I even take B6. So here's some herbs that also support mitochondria, um, issues. All right, so turmeric— I love turmeric. It's powerful, it's anti-inflammatory, it's an antioxidant. Remember this, oxidative stress, you need antioxidants, right? Um, also, uh, ginseng is really good. It supports energy, focus, and stamina. I keep saying stamina, y'all. It's stamina, stamina, stamina, y'all. All right, uh, green tea. I love green tea. I drink green tea almost every day. It's full of antioxidants. Remember, oxidative stress, antioxidants to combat. Antioxidants, antioxidants, antioxidants. It also supports fat metabolism. They, they've done a lot of studies with green tea and green tea extract, and it helps people to lose a little bit more weight when they, uh, you know, I'm not saying it's— don't just take green tea and think it's gonna be a miracle for you, y'all. But I'm just saying, they have had studies where, uh, two exact, uh, um, people do— or groups, not just people— they do the same exact thing, but one takes green tea or drink green tea like 3 times a day and the other don't, right? And then you have the group that takes green tea at least 3 times a day who wind up, you know, losing an extra pound a week, you know. But hey, if you're looking at a 15-week span, that's 15 extra pounds, right? So now a few other things that you can do, and then I'll end here. A few other things you can do right? Um, 2 for, uh, for CoQ10, uh, for CoQ10, I always mix up milligrams and grams often when I'm thinking numbers, but I, I'm gonna say it's milligrams, but I believe it's milligrams, but it's 200, 100 or 200. Um, you can take 300, you know, I do 100 to 200, and I'm not gonna say I do it every single day, but mainly right? But, uh, 100— even 100 milligrams of CoQ10 is good, right? If we're talking in milligrams. Just like creatine, one time I said milligrams, but creatine is in grams. But I'm always thinking of the number. Like, even when it comes to vitamin D, I don't even know the number because I— you— I— well, it doesn't have— I, I use IU for, um, vitamin D. And hey, I'm gonna throw this out there: vitamin D, for all of you all, 5,000 IU a day, um, is really, really good. So some people can do 2,000 IU. It just makes people feel scary when they're like, 5,000, are you sure? Yes, I'm sure. 5,000, they've done a lot of studies on vitamin D. 5,000 IU a day is okay. If you want to be scary about it, then 2,000 IU. All right. HIIT training, HIIT training, HIIT training. Lifestyle strategies to build your mitochondria. HIIT training, what is that? You sprinting for 20 seconds and then you're resting for a minute. You're recovering. Okay, HIIT training, like a, like fast all out and then recovery. Fast all— it could be 10 seconds, it could be 20, it could be 30 seconds, right? Um, when you get into like 3 minutes of you— first of all, you— it's hard unless you're a super athlete like you're in the Olympics or something to sprint for 3 minutes straight. Like, I'm talking about sprint, okay? Uh, yeah, that's usually a, um Yeah, that's going to be hard for most people. So anyway, I'm talking short bursts. I'm talking 10 seconds, 20 seconds, 30 seconds. If you are pretty fit, then you can probably do a good 45 seconds or even a minute. I do, but, but I feel like we're getting into intervals, not high-intensity interval training, when we get into the longer spurts. Um, so I'm talking about short bursts, okay? But what it does is it does stimulate mitochondrial biogenesis, and this is your body's ability to make more mitochondria. Okay, so you don't need to go super— you don't, you don't have to go crazy. Like, I don't want you to kill yourself if you're not used to this. Um, but even short bursts, even just very short bursts of movement can make— movement can make a difference. So if you say drop down and do— well, I don't know for you guys. If I was to say drop down and do 10 quick burpees, is that, is that a lot for most people? If I say drop down and do 10 burpees as quick as you can, is that a lot? I don't think so, but I could be wrong. I don't want to like overstate that. Um, I'm not sure. Let me see in the comments. Is that a lot, 10 quick burpees? Okay. Um, yeah, I'm just, I'm just curious. Is that a lot? Yes, that's a lot, somebody said. Okay, how about go down and do 5 quick burpees? Okay, do, uh, jumping jacks for 30 seconds as quick as you can. I don't know. All right, usually it's in the form of sprint or cycling or whatever. Just quick burst of energy is really, really good. Okay, like when you're running around with your kids and stuff and you just gotta quickly, you know, somebody coming and kids are playing and they do quick bursts. That's a normal— that's normal for life. Okay, somebody said, nah, we can handle it. Now it's a lot. Yes, it is a lot. It depends on your fitness level, right? It does. I get it. But, uh, yeah, I mean, I don't know, like, even push-ups. Push-ups can, um, be a form of high-intensity interval training, you know, doing 10 quick push-ups as quick as you can. So again, you know, nothing, nothing big. It could be even 10, 15 seconds, right? Sleep is one of the biggest things. You sleep— if you don't— you can do every— I keep saying this— you can do everything right, if you don't get enough sleep, you have thwarted everything you've done right. I don't care if you eat good, you exercise or whatever, your body is recovering while you sleep. So sleep like your healing depends on it, because it does. I want you to know that. Prioritize sleeping. Um, again, the magnesium at night. No blue lights after 9 PM, or at least 4 hours before you go to bed. Put on the blue light blocking glasses. I do it religiously every single night. Um, and then honestly, you know, um, also, you know, cleaning up your environment ditching, you know, plastic containers if you can, drinking out of glass, uh, switch to, um, like cleaner personal care products that support your detox pathways. Um, yeah, because I mean, you want to be able to detox sweat, hydration, uh, lymphatic drainage. I'll talk about the, uh, lymphatic, uh, like there's some things that you can do to detox your lymphatic system, and that's really, really important. Um, that's why trampolines are really good, y'all. Trampolines, jumping up to get that, um, get this, uh, circulation going, right? So energy determines everything, all right? You, you, you, you need cellular energy, okay? Because when you get it, it's going to help you with your clarity, with your mood, with your metabolism, um, your ability to show up in purpose. And as I always say, your ability to create wealth. If you, you have to You have to be— you have to master your decision making if you're going to be successful and wealthy. And you really cannot— it's very, just very hard to do that if your brain is loaded with toxins and your body is completely depleted. You can't build anything if you are depleted, all right? So it has to start at the cellular level, all right? So, um, if you are interested, we have our, uh, 90-day health and wealth challenge that is still going on, and we're knocking it out the park, getting healthier, getting our investments together, getting our mindset together. Um, we're rebuilding energy. We talk about energy all the time because life is about managing energy. Like, it's not about managing time, y'all, it's about managing energy. Uh, we help people, um, to heal with, uh, from inflammation, rebuild their mitochondria, optimize their energy levels for health and wealth. So go to breakbigbarriers.com if you're the least bit interested, and you'll get some more information on that. Or If you do want some, uh, personalized support, if you want to go deeper, um, into what's really going on in your body and you want a custom strategy to help you fix it, then just book a free strategy call with me or someone from my team. Usually I'll get on it, uh, especially if it's coming from, uh, this, because I know you guys are here watching, watching the, the trainings and getting your mind and your life and your body together. So, um, you'll, you'll be able to have a free strategy. You do have to fill out an application for that. Um, so, uh, yeah, you do. I just like to be honest about that. You do have to fill out an application, but, uh, I do, I do a lot of things with that. I'll look at your symptoms, I'll look at your lab work, I'll help you to move forward with that. But if you're interested in, uh, personalizing that, uh, go to Kamilah— let me see, I want to make sure I got the right— it's in the description below. All right, I think it's kamilahcalendar.com. K-A-M-I-L-A-H is my name, calendar I know y'all know how to spell that. C-A-L-E-N-D-E-R. C-A-L-E-N-D-E-R. Kamilah calendar.com. And, um, you can book a call there. All right, um, other than that, like I said, our wealth— our health and wealth challenges, breakbigbarriers.com. All right, I'm just looking to see if you guys have any other questions on here. And, uh, again, it's in the description. Uh, breakbigbarriers.com is in the description. Also, if you're not a part of— if you're, if you're watching from a different platform, uh, make sure you sign up for my YouTube channel. Go to my YouTube channel and, um, uh, click the notifications. Um, subscribe there because this is where I do all of my videos, all of my trainings, and I'll be doing more live trainings here on YouTube. So if you are watching— I did stream it from different platforms— if you are watching from another platform and you are not already subscribed to my YouTube page, make sure that you go subscribe there and turn on your notifications so you will never miss a video. I will continue getting this information out. I have a whole list of stuff that I asked you guys for the last time on what you want me to do trainings on, and I am fulfilling that duty. I am here adding value and helping you to learn and grow um, in your entire life. All right, so you are so welcome, uh, Maria. She says, thank you for educating us. You are so welcome. Um, Shay— I hope I got that right— um, says, this was so needed. I just went on medical leave from my trucking career because I would be fatigued after a night's rest. Well, this is for you. Um, so take these simple tips that I just gave you, and let's see you, um, knock it out the park. I want to see you grow. I want to see you get your energy back and get your entire life back. You got much to do. And hey, energy will make you lose out on your dream. And I want to leave you with this, and I want to say, if you have stopped dreaming, I want to say please dream again. Dream again. And I know in order to do that, you do need the energy to do it. Do whatever you got to do to dream again. There's so much more in life for you. All right, okay, I will see you guys later. I'll be back on, um, to talk more about, um, some of the topics that you guys suggested. I love you all, and you all enjoy the rest of your evening. All right, bye-bye.