8 Habits to 10x Your Energy
The Amplified Impact Podcast
February 19th, 2023
Tired of feeling sluggish and low energy? Tune in to today’s episode of Amplified Impact to learn eight tiny habits that can 10x your energy.
In this episode, Anthony shares eight tiny habits that can help you boost your energy levels.
He explains that he has been applying these habits consistently, and it has made him feel better than ever before.
The first habit he discusses is to stop eating out and focus on eating home-cooked meals.
Anthony reveals that he used to eat junk and lost a sense of what a good portion size was when he ate out.
He also advises listeners to drink more water, as it is essential for the body and can suppress appetite and help with skin health.
Anthony cautions against drinking one’s calories and advises against consuming soda and juice.
Instead, he recommends limiting caffeine intake and being mindful of what one consumes.
Caffeine is an energy booster, but it can lead to dependence and adrenal overload if consumed excessively.
Overall, the episode provides valuable insights into small but effective habits that can help listeners increase their energy levels.
TWEETABLE QUOTE:
“Sleep is the most underrated aspect of boosting your energy. It’s so important that you are getting good quality sleep. ” – Anthony Vicino
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Episode Transcript:
Anthony: [00:00:00] And what’s up everybody? Welcome back to the podcast. I’m super jazzed this morning to have you guys here with me. I don’t know if I just had a really good cup of coffee or if I had a really good workout this morning, but I’m feeling good. I hope you g I hope you’re feeling good too. You know, here’s, here’s maybe why I’m feeling pretty good.
Anthony: I didn’t even realize everybody kind of ties into the today’s episode topic, which is I want to talk about eight tiny habits, that you can introduce into your life that are going to 10 x your–Eight habits to 10 x your energy. How’s that sound? That sounds pretty good. So these are things that I’ve been applying to my life now for either a number of years or fairly recently.
Anthony: And, they’ve, they’ve served me incredibly well. I, for full disclosure guys, I’m almost 39 years old and I swear to God. In the last seven months, I feel better than I ever have in my life, and it’s because I’ve been hitting these eight things consistently. So take that for the anecdotal evidence that it is, but there’s a lot of science to, to support all these things.
Anthony: So number one of these eight habits that will 10 x your energy is to stop eating out. [00:01:00] I am a not a foodie. I am not a cook. I am not somebody who likes playing with food. I like eating. I don’t care if it even tastes good. I just want a lot of it. That’s my goal. For years, I focused on convenience rather than quality, and I put junk into my body as a result.
Anthony: I got junk out now because I work out a lot and because I have a good metabolism, I was able to like make due and generally looked and felt pretty good. However, four or five months ago, actually by the time you’re listening, it’s probably been six or. I started getting really serious about my nutrition.
Anthony: I worked, I started working with a nutritionist, Jamie started meal prepping and got really serious about this side of my, my life and the effects have been ridiculously tremendous. And a large part of that is this not eating out. A lot of, a lot of it truly is just eating in one is cheaper. That’s great.
Anthony: That doesn’t really bother me too much. But the thing is like when you’re eating out, you lose sense of [00:02:00] like proportions. Like what’s a good portion size? The, the amount of food that you’re typically given at a restaurant is far, far, far more than you need and super calorically dense. And so you’re just consuming junk and way more of it than your body needs and can.
Anthony: As a result, you’re going to feel like trash, like truly, you’re going to feel horrible. So do yourself a favor. Stop eating out. Number two, drink more water. I don’t remember what the number is, but like 80% of your body’s water or something like that, like water is the stuff of life. So drink more water. Do yourself a favor, get a water bottle.
Anthony: Fill it up and always have it near you so that you’re encouraged to be drinking throughout the day. Your goal should be to go through, I’m holding up a 32 ounce right now. I’ll probably go like five or six of these in a day. Your goal should be to drink more water. One, it’s going to suppress your appetite.
Anthony: Two, it’s going to be great for your skin. And three, it’s going to help just amplify your energy throughout the day. So drink more water. Number three, don’t drink your calories. Okay. I mean, I drink shakes. [00:03:00] Because, that’s, that’s an okay way of drinking your calories, but don’t drink your calories. What I mean by that is like, don’t be drinking soda and juice and things like that where it’s, they’re just super calorically dense and you’re not getting any nutritional benefit out of it.
Anthony: So watch your calories. Don’t drink them. That’s a terrible way to generally get them, unless you’re doing like a, a shake, that’s fine. Like a protein shake or. A fruit shake or something like that. But try to limit how many calories that you’re drinking. Make sure that’s you’re chewing them, that you’re getting them into your body.
Anthony: The good old fashioned way, because what I found is that when you drink your calories, you can go way over your caloric needs, which again, it’s just going to overload your system. It’s going to make you feel like trash, so don’t do it. Number four, limit your caffeine intake. Caffeine’s interesting because caffeine and moderation is great for you.
Anthony: It’s a boost. It was going to make you feel. So you would think like drink caffeine would be one of our ways to boost energy. However, if you drink too much caffeine, you start to become dependent on it. You do, you start to lose the ability to, generate your own internal energy and drive, [00:04:00] and you start to overload your adrenal system.
Anthony: So the effectiveness of that caffeine starts to deteriorate over time, and you start to go into adrenal overload. And these are negative, these have negative ramifications long term for your energy level. So just try and keep your caffeine intake to a moderate level. Two to three cups of coffee a day.
Anthony: That’ll do it. People like, let’s not get too crazy here. Number five, get sunlight into your eyeballs. Within 30 minutes of waking up. Andrew Huberman, professor Huberman, has a great podcast. He talks a lot about the, the benefits of getting light into your eyes in the morning. It’s great for mood, it’s great for energy levels.
Anthony: It’s great for setting your circadian rhythms. I’ve talked about this a lot cause I think it’s super important. So get up first thing in the morning, get outside, get that light in your eyeballs. Now, if you’re like me and you live in Minnesota, or up in the Great Tundra in the north where we don’t get sunlight ever in the winter months, then you need to get some kind of happy.
Anthony: Mine is from a company called Verilux. It is a light that the first thing I do when I wake up, I come, I sit in front of it. I turn it on [00:05:00] for like the first two hours of my morning. I just have this bright light shining in my eyes. As I’m doing work, I’m reading. I’m just doing stuff that helps me combat the, the effects of seasonal affective disorder.
Anthony: So get something like that. If you’re not able to get outside, it’s not ideal, but in a pinch it’ll do, because the sun doesn’t come up here until like eight in the morning anyway, and I’m up at four, so that’s not doing me any good for a couple. All right, number six. this is, this is one that you maybe haven’t really considered is, if you’re an entrepreneur or somebody who’s operating at a high level of like, stress in their life, consider taking a supplement to manage the effect of like the, the effects of that cortisol inside of your system.
Anthony: So stress is one of those things that I’ve never really felt the, the manifestations of it physically. Like, I don’t, I don’t internalize physical stress all that much. But it doesn’t mean it’s not there. Like I just because I don’t feel it, doesn’t mean it’s not actually there. And so when I started taking this cortisol supplement called C o r t e a Z E.
Anthony: [00:06:00] I noticed some really tremendous benefits in my life into the quality of my sleep, my, my, the quietness of my mind. So even though you maybe don’t think that you’re feeling the effects of stress, your body certainly is. So do something to help manage that. There’s a lot of natural ways to manage cortisol.
Anthony: I’m just suggesting a supplement here, but there are plenty of ways to explore. I think it’s something that we should all take a little bit more seriously because cortisol can wreck your life, and your energy levels. So get that, get that. Under control. Number seven, get your heart rate up for 30 minutes a day.
Anthony: I don’t care if it’s over 150 beats per minute, I don’t care what it’s at, like zone one’s. UN two, zone three, get out of breath, get sweaty, and keep it up for 30 minutes a day. Just moving around. Expending energy creates energy. It’s this weird phenomenon, this weird feedback loop of the universe. The more you do, the more you can do.
Anthony: So get up, get. as I think, as I, sorry, Isaac Newton said is, first law of motion, an object in motion tends to stay in motion. An object at rest [00:07:00] tends to stay at rest. So get up, get moving, and you’ll notice that you have moment you have traction moving forward into other activities of your life. So energy begets energy.
Anthony: So go exercise. And last but not least, number eight on our list of ways to 10 x our energy is, S good sleep. Get good sleep every single night, get enough sleep, get good enough sleep, , wait, no, let’s get enough good sleep. So what that means is get six to eight hours of high quality sleep every single night.
Anthony: Get real serious about figuring out what needs to happen for you to sleep well. That’s maybe managing the temperature of your room, that’s managing the light output of your room, that’s making sure that you’re shutting down and, and limiting the exposure to stimuli and. And the hours leading up to bed, it’s making sure that you don’t exercise or eat too many too, too soon, or too close to, to bedtime.
Anthony: Like there’s all these things that you can do to manage your, your sleep hygiene, and there is literally nothing else that you can do like that is going to have a bigger impact on the quality of your energy than this. This is the [00:08:00] most important thing. So get your sleep dialed in. Don’t be one of those rising grinders who’s sacrificing their sleep just to get more done.
Anthony: Like get your sleep in, make sure that you’re fully rested in recovery so that you can. Cognitively from physiologically. You can go out there and you can crush and be your as liver king would say your highest and most dominant form. certainly not condoning liver king anyway, those are eight. Little habits that you can start implementing into your life that will 10 x your energy.
Anthony: I hope this brought you some value. Let me know. What would you add to this list? Shoot me up. Shoot me up. DM me, hit me up on social media. Instagram, Twitter, Facebook, LinkedIn, YouTube, wherever you, wherever you consume your media. Hit me up. Let me know. What would you add to this list? And I’m curious, of these three of these eight things, were there any that were new or interesting to you?
Anthony: Like what was, what’s the most impactful one? So let’s have a conversation. I’d love to hear from you. Reach out, let me know. And in the meantime, Stay hyper focused, my friend. I’ll see you in the next episode.
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