how to deal with lethargy

Sources:

To combat lethargy, there are several strategies you might consider based on insights from the Huberman Lab:

  1. Supplementation and Diet:

    • Supplementing with L-tyrosine may help, as it supports dopamine production, potentially enhancing mood, alertness, and reducing lethargy. However, be cautious about potential side effects like a crash after its use 1.
    • Maintaining a diet low in large volumes of food and optimizing carbohydrate intake can also manage lethargy. Foods high in carbohydrates can induce sleepiness, so it might be helpful to eat meals that are balanced, focusing on proteins and healthy fats to maintain alertness 2.

  2. Physical Activity and Tapering:

    • Adjusting your physical activity can significantly affect your energy levels. For instance, tapering, which includes reducing the volume of exercise while maintaining intensity, can help manage fatigue and improve overall energy levels 3.

      The Dopamine Pathway

      Andrew discusses the relationship between Ltyrosine, dopamine, and the brain-body connection. He explains how Ltyrosine can increase dopamine levels, but also warns of potential side effects and disruptions to dopamine pathways. He also touches on the subconscious impact of sugar on our neurochemicals.

      Huberman Lab

      How Foods and Nutrients Control Our Moods | Huberman Lab Podcast #11
      1
      2
      3
      4

  3. Exposure to Sunlight:

    • Regular exposure to morning sunlight can help set your body's natural rhythms, promote wakefulness during the day, and improve overall energy levels. This regular practice can significantly impact how alert and energetic you feel throughout the day 4.

These strategies target different aspects of lifestyle and physiology and can potentially help in effectively managing and reducing lethargy.

RELATED QUESTIONS

i can train 4 times a week for an hour per session. Help me put together a programme for strength, cardiovascular endurance, power, and V02 max

Sources:

Here is a structured plan for strength, cardiovascular endurance, power, and VO2 max improvement that fits your training schedule of four times a week for an hour per session:

Weekly Plan Layout

Day 1: Strength and Power

  • Focus: Major compound lifts (e.g., squats, deadlifts, bench press) to build strength.
  • Method: Use weights that are 75-85% of your one-rep max (1RM) and aim for 3-5 sets of 3-5 reps.
  • Additional: Incorporate power exercises like jump squats or medicine ball throws to foster explosive movements.

Day 2: Cardiovascular Endurance

  • Focus: Steady-state cardio.
  • Activity: Running, cycling, or rowing at a moderate pace where you're challenging but able to maintain the intensity for the duration.
  • Duration: Aim for 45-60 minutes, keeping your heart rate in a moderate-intensity zone.

Day 3: Mixed Modal Training for VO2 Max

  • Focus: High-intensity interval training (HIIT).
  • Method: Intervals of high effort followed by recovery periods, e.g., 1 min sprint / 2 min walk.
  • Detail: Aim for a total of 20-30 minutes of intense exercise (e.g., sprints, cycling) to improve VO2 max and anaerobic capacity.

Day 4: Full Body Circuit or Functional Training

  • Focus: Broad functional movements that mimic daily tasks or aspects of sports.
  • Method: Include a mixture of lifting, pushing, pulling movements, and bodyweight exercises.
  • Goal: Enhance overall muscular endurance and utilize training that supports muscle recovery and growth.

Key Points

  • Progressive Overload: Ensure to increase the intensity of workouts, either by adding weights, increasing speed, or lengthening the workout duration over time to continue making gains 1.

  • Recovery: Adequate rest between workout days, especially after high-intensity sessions, is vital to prevent overtraining and to allow for muscle recovery and growth 2.

  • Flexibility: The sequence of workouts can be adjusted based on personal recovery needs and other life commitments 3.

    Overload Principles

    Andrew and Andy discuss the modifiable variables for strength and hypertrophy, including exercise choice and execution. They emphasize that the exercise selection itself does not determine the outcome adaptation, but rather the correct execution of the exercise.

    Huberman Lab

    Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65
    1
    2
    3

This plan is designed to systematically enhance your strength, endurance, and overall cardiovascular health while also improving your power and VO2 max, ensuring a comprehensive fitness regimen.

RELATED QUESTIONS