{"id":8359,"date":"2017-11-02T21:33:35","date_gmt":"2017-11-02T21:33:35","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8359"},"modified":"2017-11-03T10:51:13","modified_gmt":"2017-11-03T10:51:13","slug":"how-to-increase-energy-levels","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/02\/how-to-increase-energy-levels\/","title":{"rendered":"How to Increase Energy Levels"},"content":{"rendered":"<p>Not a morning person? Or an afternoon person? Hopefully these tips will help &#8211;<\/p>\n<h2><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8384\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/02\/how-to-increase-energy-levels\/shaman-2897334_960_720\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?fit=960%2C548&amp;ssl=1\" data-orig-size=\"960,548\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"shaman-2897334_960_720\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?fit=960%2C548&amp;ssl=1\" class=\"alignnone size-full wp-image-8384\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/shaman-2897334_960_720.jpg?resize=960%2C548&#038;ssl=1\" alt=\"increased energy\" width=\"960\" height=\"548\" \/><\/h2>\n<h2>1. Breath Work &#8211; Deep &amp; Powerful Breaths<\/h2>\n<p>Don&#8217;t ask me how this works, it just does!<\/p>\n<p>Deep, powerful breaths, definitely give me more energy.<\/p>\n<p>Try breathing in for a count of 4, holiday for 2, then breathing out powerfully for a count of 4.<\/p>\n<p>Expand the belly and lungs as you breathe in.<\/p>\n<p>Flatten the belly as you breathe out.<\/p>\n<p>If you&#8217;re feeling brave, try this standing up with some sexy arm movements<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/E6SzgUg_D1M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2>2. Movement &#8211; Lymph Drainage<\/h2>\n<p>Sitting down makes you feel shite for several reasons&#8230;muscles become stiff, &#8216;energy&#8217; (chi and all that) gets trapped and your lymphatic system stops working.<\/p>\n<p>The best way to get energised is to move&#8230;not always practical but if you can skip or bound (like on a trampoline) for 10 minutes, that will be excellent for your lymphatic system, which in turn will bring all kinds of health benefits.<\/p>\n<p>It&#8217;s also a quick way to get warm and the blood pumping. I do this when I get home from work after 8 hours at a desk and another 2 hours in a car. I feel exhausted despite the lack of physical output.<\/p>\n<h2>3. Ketogenic Diet<\/h2>\n<p>I&#8217;m a fan of a targeted* alkaline-<a href=\"https:\/\/blackbeltwhitehat.com\/2017\/09\/04\/ketogenic-diet-for-beginners\/\">ketogenic diet<\/a>.<\/p>\n<p>By having a low carb diet, your body produces ketones, which are a much more efficient fuel for the brain. The ketones have potent anti-inflammatory benefits and many people on a ketogenic diet report feeling euphoric and focused.<\/p>\n<p>The big issue with ketogenic diets, is the keto-flu. Basically you will feel like crap for the first 2 weeks of reducing carbs.<\/p>\n<p>Read up and seek professional advice before attempting this diet.<\/p>\n<p>*I have carbs &#8211; usually in the form of cherry juice, pre workout.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gzckPigO7RQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2>4. Reduce Inflammation<\/h2>\n<p>Chronic inflammation is thought to be responsible for a range of health issues including depression, anxiety, chronic fatigue and a range of other diseases.<\/p>\n<p>Reduce inflammation levels, feel better and increase energy levels by cutting out sugar and fast-acting carbohydrate foods such as white bread.<\/p>\n<p>Consume a natural anti-inflammatory such as <a href=\"https:\/\/blackbeltwhitehat.com\/2017\/10\/17\/cherry-juice-for-joint-pain-recovery\/\">cherry juice<\/a>, omega 3 fish oil and\/or turmeric.<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_8232\" aria-describedby=\"caption-attachment-8232\" style=\"width: 600px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8232\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/17\/cherry-juice-for-joint-pain-recovery\/cherryjuicereview\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/cherryjuicereview-e1508273943548.jpg?fit=600%2C620&amp;ssl=1\" data-orig-size=\"600,620\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cherryjuicereview\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Selfie Wanker &amp;#8211; with Cherry Juice Concentrate&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/cherryjuicereview-e1508273943548.jpg?fit=600%2C620&amp;ssl=1\" class=\"alignnone size-full wp-image-8232\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/cherryjuicereview-e1508273943548.jpg?resize=600%2C620&#038;ssl=1\" alt=\"cherry juice review\" width=\"600\" height=\"620\" \/><figcaption id=\"caption-attachment-8232\" class=\"wp-caption-text\">Selfie Wanker &#8211; with Cherry Juice Concentrate &#8211; My Pre Workout<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>Cut out deep fried foods and vegetable oils.\u00a0 Consume probiotic foods.<\/p>\n<p>Mucus producing foods such as dairy and meat may also need to be reduced. <a href=\"http:\/\/www.onegreenplanet.org\/natural-health\/natural-foods-that-help-cleanse-the-body-of-mucus\/\">Organic ginger is a great food for reducing mucus<\/a>.<\/p>\n<p>Saunas or ice baths are also great for fighting inflammation.<\/p>\n<p>&nbsp;<\/p>\n<h2>5. Sleep Well<\/h2>\n<p>If you struggle to sleep &#8211; there&#8217;s a blog post <a href=\"https:\/\/blackbeltwhitehat.com\/2017\/08\/07\/bula-kava-house-review-akau-blend\/\">here<\/a> dedicated to the topic.<br \/>\nSome quick fixes though include:<\/p>\n<ul>\n<li>Kava Kava (now illegal in the UK but you can still get it <a href=\"https:\/\/blackbeltwhitehat.com\/2017\/08\/07\/bula-kava-house-review-akau-blend\/\">shipped from America<\/a>. DO NOT consume with alcohol)<\/li>\n<li>Magnesiun Glycinate &#8211; consume 600mg in the evenings<\/li>\n<li>Red Bali Kratom<\/li>\n<li>Phenibut<\/li>\n<\/ul>\n<p>Try magnesium first. It&#8217;s cheap, legal and great for reducing muscle tension and anxiety.<\/p>\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/2015\/08\/13\/kava-kava-tea-for-anxiety\/\">Kava Kava<\/a> and red bali kratom completely kill anxiety in most people. Both should be used once or twice per week however. Also they&#8217;re illegal now in the UK thanks to the blanket psychoactive ban.<\/p>\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/spartan-points\/mind-nutrition-phenibut-review\/\">Phenibut<\/a> is great for sleep deprivation &#8211; I&#8217;ve used it once a week since we&#8217;ve had a baby. It&#8217;s also addictive however and withdrawal is pretty harsh. Avoid if you have any kind of addictive personality traits<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not a morning person? Or an afternoon person? Hopefully these tips will help &#8211; 1. Breath Work &#8211; Deep &amp; Powerful Breaths Don&#8217;t ask me how this works, it just does! Deep, powerful breaths, definitely give me more energy. Try breathing in for a count of 4, holiday for 2, then breathing out powerfully for [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504,1677],"tags":[1212,84363961,784152946,337,34941026,34918026,315,6677340,131,784152947],"class_list":["post-8359","post","type-post","status-publish","format-standard","hentry","category-mma","category-nutrition","tag-energy","tag-fitfam","tag-fitness","tag-health","tag-mma-2","tag-nutrition-2","tag-office","tag-thai-chi","tag-work","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Increase Energy Levels - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/02\/how-to-increase-energy-levels\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Increase Energy Levels - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Not a morning person? Or an afternoon person? Hopefully these tips will help &#8211; 1. Breath Work &#8211; Deep &amp; Powerful Breaths Don&#8217;t ask me how this works, it just does! Deep, powerful breaths, definitely give me more energy. 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Or an afternoon person? Hopefully these tips will help &#8211; 1. Breath Work &#8211; Deep &amp; Powerful Breaths Don&#8217;t ask me how this works, it just does! Deep, powerful breaths, definitely give me more energy. 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So make sure if you work on a computer that you are looking straight ahead at your monitor Cold exposure like a cold shower increases dopamine and noradrenaline Niacin decreases inflammation, also helps with producing NAD which\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9137,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/07\/01\/easy-ways-to-increase-positive-energy\/","url_meta":{"origin":8359,"position":1},"title":"Easy Ways to Increase Positive Energy","author":"Dave","date":"July 1, 2018","format":false,"excerpt":"Not directly MMA related, but an optimistic mindset and enthusiasm will definitely help with the grind of training and pre-fight nerves. Positive Self Talk Have a mantra such as \"Cool, calm & collected\" Here's a list of other possible mantras https:\/\/youtu.be\/iGzzieHXQdg Positive Room Entrance Each time that you walk into\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/iGzzieHXQdg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9090,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/06\/16\/cardio-hacks-for-mma\/","url_meta":{"origin":8359,"position":2},"title":"Cardio Hacks for MMA","author":"Dave","date":"June 16, 2018","format":false,"excerpt":"Wim Hof Check out the Wim Hof Breathing Technique, this will increase the strength and power of your lungs, providing a better 'base' for your MMA specific cardio. \u00a0 Baking Soda Baking soda buffers lactic acid, allowing you to grapple and fight at a higher intensity before getting a burning\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"WimHofInfographic2","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11853,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/13\/wellbeing-and-business-podcast-episode-2\/","url_meta":{"origin":8359,"position":3},"title":"Wellbeing and Business Podcast Episode 2","author":"Dave","date":"December 13, 2020","format":false,"excerpt":"https:\/\/open.spotify.com\/episode\/2F1sVkehu9lmR9kzj22X9c?si=pBTZvnqRQGOFoE2m1xgCng Second episode of this amazing podcast. Stress - stress is the inability to activate the parasympathetic nervous system and doesn't necessarily relate to a mental feeling of stress. Stress of sorts can be caused by shallow breathing, poor posture or just not having time to switched off or socialise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/cNYGA-2lpZY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9770,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/01\/27\/how-to-do-more-pull-ups-instant-increase\/","url_meta":{"origin":8359,"position":4},"title":"How to Do More Pull Ups (Instant Increase!)","author":"Dave","date":"January 27, 2019","format":false,"excerpt":"My new pre-workout: \u00a0 Have a boiling hot bath - not literally boiling but very hot Do some press ups in the bath if possible (at your own risk) Get out of the bath Dry yourself & chuck some clothes on Do 2 rounds of wim hof breathing Do your\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"wim hof","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/05\/06\/cross-training-for-mma-infographic\/","url_meta":{"origin":8359,"position":5},"title":"Cross Training for MMA &#8211; Infographic","author":"Dave","date":"May 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. 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