the ULTIMATE energy reset guide: lighter & energized in 7 days

If you're constantly tired, that means you're not actually tired. You're in a depleted state, a state that even more sleep won't fix. If that is you, I'm going to show you exactly how to reset your system in the next 7 days so that you feel lighter and more energized. Your body is currently stuck in a cycle that's literally designed to keep you drained. So, it's not because you're lazy or unmotivated, and it might not even be burnout, but you constantly feel behind. You power through the day and then when it's time to sleep at night, you're too wired to actually rest. Meanwhile, there are people who wake up actually refreshed, steady energy without constant stimulation. The difference isn't about genetics or some secret supplement. It's that they've figured out what's been stealing their energy and they stopped feeding it. Most people focus on gaining more energy more, more, more, but that causes burnout. We need to recharge, too, by [music] spending less and conserving more. If you're new here, hey Angel. Hello, my name is May. This channel is about leveling up physically, mentally, and spiritually. We talk about transformation, identity shifts, and becoming the version of yourself who actually lives the life that you've been dreaming of. If that resonates with you, subscribe and turn on your notifications. And as usual, my videos have chapters on them, and I made a guide for you to accompany the video so you can download that for free in the description box. Now, let's get into the rest. Before we dive into the seven days, you need to understand what's actually happening inside your [music] body. Your nervous system has different states. You've heard of fight orflight. And that's your sympathetic nervous system activating because your [music] brain perceives threat. You're like a prey being hunted. Your heart rate is up. Your digestion slows down and your stress hormones flood your [music] system. The opposite of that is called ventro veagal. This is where you feel safe, connected, regulated, where your body can actually rest and restore itself. Most of us are stuck in this low-level fight or flight almost constantly [music] because our nervous system reads our email inbox, our notifications, and endless to-do list and sees it as a threat. [music] When your survival mode goes on for too long and your body feels like escape is impossible, it drops into something called dorsal veagal shutdown. This is where you feel numb, disconnected, where everything feels heavy and getting out of bed takes more energy than you have. And this is not because you're lazy. This is the result of a disregulated nervous system trying to conserve whatever energy it's got left. And then here's the other piece that most people don't talk about, which is your cortisol rhythm. Cortisol gets a bad rap as the stress hormone, but cortisol is not inherently [music] bad. In fact, you need cortisol. But the problem is when cortisol loses its rhythm. So, here's how it's supposed to work. Cortisol should be the highest in the morning within 30 minutes of waking up. This is called the cortisol awakening response. It's what makes you feel alert and ready to start your day. And then cortisol gradually declines throughout the day, reaching its lowest point around bedtime, so you can actually fall asleep. So this natural rise and fall is called your dal cortisol slope. When it's working properly, you have energy when you need it and rest when you need it. But when you're chronically stressed, that rhythm flattens. There was a study done on 4,000 adults that found that people with low waking cortisol and the flat slope were significantly more likely to develop fatigue and that these cortisol changes actually preceded the fatigue, meaning they weren't just a result of being tired, they were causing it. So think about what this means for you practically. There is no natural energy rhythm that works as it's supposed to and then you continue adding on whatever artificial stimulants you can find. But the good news is this rhythm can be restored and that is exactly what we're going to be working on in the next seven days. Day one, the bright light anchor. We're going to be starting with something so simple and easy you can't even tell me no. So on day one, your only job is to get bright light sunlight within the first hour of waking up. This is going to teach your body how to regulate your energy. Your body has an internal clock called your circadium rhythm that controls when you feel awake, [music] when you feel sleepy, and your energy levels throughout the entire day. And light is the primary signal that sets this clock. When bright light hits your eyes in the morning, it triggers that cortisol awakening response that we talked about earlier. Research shows morning light exposure can increase this respond by 35 to 50%. This creates your body's natural wake up and feel alert signal. Simultaneously, that morning light also suppresses melatonin, which is the hormone that makes you sleepy. So, if you skip morning light and your melatonin continues to hang around your body, you will end up feeling groggy for hours. So, do this. Get outside within 60 minutes. So, that means you look towards the sky, not directly at the sun obviously, but if it's a sunny day, do 5 to 10 minutes. And if it's a cloudy day, 15 to [music] 20 minutes. This one habit begins retraining your cortisol rhythm. So, you're teaching your body when morning actually is so you can produce the right hormones at the right time. Day two, move to generate. So, here's what most people get wrong about exercise and energy. They think you need more energy to work out, but actually movement generates more energy. I'm the most tired when I haven't left the house at all and I'm on the couch. But when I'm traveling and walking 20,000 steps a day, I feel so energized. When you exercise, your cells produce more mitochondria. Literally, that's the powerhouse of your cells. More mitochondria means more energy production capacity. Exercise also increases blood flow to your brain, releases endorphins, and regulates stress hormones. But you don't need to crush yourself at the gym all the time. Intense exercise when you're already feeling depleted can seriously backfire on you because highintensity training spikes cortisol and requires significant recovery resources. So if your nervous system is already stressed out, adding more stress is definitely not the answer. We want to manage our cortisol. So what works here is movement that feels good. Walking, stretching, dancing, swimming, yoga, fun workouts. So on this day, work on moving your body for at least 20 minutes in a way that feels easy to you. Because if you're worried about having to maintain fitness as a habit, I will be so real with you. I stop stressing out about consistency and going hard, especially when I feel depleted, which ironically actually helps me stay even more consistent. Plus, the decision fatigue of figuring out what to do, whether I'm doing something correctly, or if it's even the right thing to do for my body right now. Just thinking about this makes me feel tired. We don't want to add even more unnecessary stress because life is crazy. And if we want to grow this year, we have to [music] manage our bandwidth. That's why I've been using TrainWell, today's video sponsor, and I genuinely have to tell you how much it has changed my approach to staying fit. [music] TrainWell is one-on-one personal training with a real human trainer who takes the [music] time to get to know you, your goals, limitations, plus the convenience of an app and the flexibility to work out anywhere and with whatever you have access to. When I first signed up a year ago, I had my first onboarding video call with my trainer, Jill. She then built a program specifically around what I needed. Jill gives me new routines, new moves to try regularly. This time, I ask her for fun workouts that make it easy for me to be consistent. So, what I love the most is the active accountability without feeling judgment or pressure. Joe checks in with me regularly. If I tell her that I'm recovering from being sick, for example, we can adjust accordingly. If I feel strong, I let her know and she challenges me and I can count on my trainer to be the expert. If I want to try something new, she shows me the right way to do it. I don't have to figure things out alone or feel embarrassed because I don't know how to do a certain exercise. I have learned so much about correct postures, how to use gym machines, and what workouts give me better results. And after a year of train well, I went from being the gym mouse to like Apex Predator. Your trainer can even help you build healthier eating habits if that's something you want support with. [music] And if for some reason you don't click with your trainer, you can also switch anytime on the app and it's so normal. You shouldn't feel awkward about it. If you've been struggling with consistency, not knowing what to do, or just need someone literally in your pocket who gets it, I highly recommend trying Trainwell for yourself. >> Up next is [music] 45 seconds of dumbbell. You can get 14 days for free with your own personal trainer at the link in my description. Try trainwell.net/muzuki. That's try trainwell.net/muzuki. So, click the link in the description box to start your free trial. Day three is the energy drink audit. I know this is going to feel counterintuitive, but I promise you it is not. Today, we audit your caffeine consumption. Energy drinks don't actually give you energy. They borrow it from your future self. [music] When you drink caffeine, there is a neurotransmitter called adenosin, which has been building up in your system all day long. Adenosin is what makes you feel sleepy. So, caffeine doesn't clear this adenosin. It just [music] blocks you from feeling it temporarily. Meanwhile, adenosin keeps accumulating [music] in your body. So, when the caffeine finally wears off, all of that accumulated adenosin floods [music] your receptors all at once. And this is the afternoon crash. It leaves you more tired than before you drank the caffeine. So, you reach out for more and the cycle continues itself. If you add sugar, it gets even worse. [music] Most energy drinks spike your blood sugar and then crash it below where it started. So now [music] you're dealing with a caffeine crash and a sugar crash both at once. And over time you build tolerance. You need even more caffeine and the crashes get worse and worse. You're spending money on drinks that are actively making you more tired. So on day three, practice tracking every caffeinated beverage. Note when you drink it and how you feel 2, 4, and 6 hours later and notice the patterns. For the rest of this reset, try and limit yourself to one caffeinated drink before 10:00 a.m. and let your body remember what natural energy feels like. [music] Day four, regulate your nervous system. So on this day, we work with your nervous system directly. The fastest way to shift your nervous system state is through your breath. Your breath is everything and breath work can change the energetic state of your body. your vag nerve, which runs from your brain to your gut and connects to your heart, your lungs, your digestive system. It all responds immediately to breathing patterns. Because when you're stressed, your exhales become short and shallow. But when you feel safe, your exhales become long and slow. So try this practice. Breathe in for four counts, hold for four counts, and then [music] exhale for eight counts. That extended exhale activates your parasympathetic nervous system. It tells your body we are safe. We can rest. So try this for 2 minutes three times today, morning, afternoon, and before bed. And you will notice the difference. Your nervous system regulation is the foundation for sustainable energy because your body is in a state of safety and not fight or flight. So I am creating a program as part of my new Stoic Angels membership platform that's specifically for the nervous system and weight loss and magnetism. So keep a lookout for that. Day five is the routine reset. It is all about reducing cognitive load through having a routine. Your body doesn't just want consistency, it craves it. Literally, every single decision that you make uses mental energy and every time your schedule changes dramatically. Your body also has to recalibrate itself. So remove as much guesswork as possible so your life can be more stable. That's how you get your energy back. If you look at high-erforming tech entrepreneurs, for example, like Steve Jobs, you will notice that they wear a uniform, black turtleneck and jeans. It works for most occasions. And most of all, this uniform takes the decision of figuring out what to wear every day out of your day completely. And you can do this with anything else, not just with fashion. Research shows that irregular sleep and meal timing disrupts your metabolic function, your [music] hormone production, and your energy regulation. That means if you're not eating and sleeping at approximately the same times every day, you experience this thing called social jet lag, which happens when your weekend schedule, for example, looks completely different from your weekdays. Even staying up for 2 hours later on a Saturday, creates that same physiological disruption as jet lag. Like flying across time zone, it's a real phenomenon. So for me, it doesn't matter what day it is, I always wake up at the same time. Your body is constantly trying to predict what's coming up next. [music] So when your schedule is being chaotic, your body stays on high alert. It can't settle into restoration because it doesn't know when this restoration is coming or is supposed to happen. Over time, your nervous system becomes disregulated. So today, [music] practice this. Create routine anchors that don't change. [music] For example, set a consistent wake time even on weekends. Same with bedtime. Eat meals at roughly the same times [music] daily. If you walk your dog, do it at the same times. Even animals crave routines. My cats are all about recognizing patterns so they know when the sun sets, it's dinner time. And this may sound boring to you, having routines and all that, but boring is exactly what your nervous system needs. Day six is the energy audit. We get very specific on what's actually draining you. So, think of your energy like a bank account. Every thought, interaction, environment, and activity is a transaction. Some of which make deposit, [music] some make withdrawals. And most people have never taken an honest inventory of where their energy is actually going. So they just feel drained as a result and they don't know why. So this is how you do it. Get a piece of paper and two columns energy givers energy [music] drains. And throughout the day, notice after every interaction or task or environment change, notice how you feel. [music] Did that phone call you got leave you lighter or heavier? Did scrolling on social media energize you or deplete you? Be very specific. So don't just write work instead you can say that meeting with my boss about the deadline or instead of social media you can say looking at Instagram stories for 40 minutes. If you don't enjoy doing something it will drain your energy no matter what. Period. Even if every expert on the planet says you doing something is good for you. You might have read that, for example, cold showers boost your energy levels or that journaling is essential for mental clarity or that you should be meditating every [music] day. But if you dread doing that thing in the first place, that dread itself is an energy drain. The resistance that you feel before, during, and after doing that thing is going to cost you way more than that activity is going to give you back. This is why two people can do the exact same morning routine and one of them feels energized while the other one feels depleted. It is not about the routine itself, but about whether it aligns with you. So, when you're doing this audit, be ruthlessly honest, not just about what drains you, but about whether the healthy things that you're forcing yourself to do are actually serving [music] you. There's always another way to get the same benefits. Always. If meal prepping is stressful for [music] you, there are meal delivery services out there. You can make a few go-to easy recipes that you can make in 5 minutes. And if your morning routine feels like a chore, then don't even do it. Only do what you love to do. The goal is to always live a sweet life that you enjoy, guys. Not a life where you're performing clean girl while you secretly feel depleted and hate everything. [music] The final day, day seven, is integration. It's all about deciding what stays. So now we're looking back at the past 6 days. What actually made the most difference for you? What do you want [music] to keep? Sustainable change is all about identifying the select handful of practices that give you the most return on your investment, which is your time and your energy. [music] So, pick three practices from this week long reset and commit to them for 30 days. [music] Literally, just three to start with. For most people, I would suggest the easiest ones. Morning light within the first hour of waking up, nervous system regulation, breath work three times a day, [music] and consistent movement practice. These three things alone will transform your baseline energy for the next month. They work together to restore your cortisol rhythm, regulate your nervous system, and give your body the predictability it needs to stop living on survival mode. We are starting out with 7 days just to prove to yourself that you can reset your energy levels and feel better in 7 days. Because once you experience energy that you didn't have to borrow from your future [music] self, you will never go back. Comment below and tell me where you're at or simply affirm with me. I will reset my energy. I read every comment. And if you want to go even deeper, I have that free energy audit guide linked in my description. It is a companion guide for this video. Download it and actually use it. It's free. Share this video with someone who's been running on empty for too long. Subscribe if you haven't already. And I love you, angels. I will see you in the next video.

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