Ben Smith

There are 3 areas we need to work on to get rid of chronic fatigue and maximise your energy levels: • Sleep • Nutrition • Nervous system But first, let's eliminate what’s making you tired in the first place:

• Mold • Seed oils • Microplastics • Processed gluten • Herbicides and pesticides • Processed food inflammation • Artificial sweeteners & blue light • Mercury in seafood & old vaccines • Environmental toxins (e.g. glyphosate) Now, let's master the foundation ↓

→ Sleep In this case, work with your biology, not against it. Understanding your sleep chronotype reveals when you are naturally most alert. Your natural energy patterns aren’t random. Use them and aim for 8+ hours of quality sleep a night.

Other tips for sleep optimisation: • Supplement with magnesium • Keep the room cool & dark • No screen 1 hour before bed • Wear blue-light blocking glasses • Measure your sleep with Ōura ring • Maintain a consistent sleep schedule • Use the app “Sleep Cycle” as an alarm • Sun in the morning. Red light in the evening • No caffeine 9 hours before bed • No food 3 hours before bed

→ Nutrition In this case, we focus on gut health (your 2nd brain). When gut health suffers, inflammatory signals (cytokines) spread through your blood, reaching your brain and organs. Your body burns energy to protect yourself, leaving you depleted.

5 years ago, IBS drained every ounce of my vitality. I needed 14 hours of sleep just to function. Today, I operate like a well-oiled machine. Your energy ceiling is set by your gut health. So, let’s fix it:

Along with avoiding the poison above: Consume whole quality foods and variety of fibre sources. An animal-based approach, plenty of quality fish, and a variety of healthy fats, unrefined carbohydrates, and vegetables. Psyllium husk and ground flaxseeds (fibre). Broaden out with moderate fruit, eggs, oats, top-notch dairy, and full food freedom over time. Veganism, eating no vegetables whatsoever, big no-go.

Additionally, hydrate properly. More often than not—you’re not tired, you’re dehydrated. Your cells need both glucose + sodium to absorb water effectively (2:1 ratio). Next time, add some honey, lemon, and salt to your water.

Stop eating sugar—temporarily—to prevent harmful bacteria by cutting out their fuel. I advise an elimination diet, including removal of both refined and natural sugars, processed foods, common allergens, and FODMAPs. (Even, fruit, honey, coconut, maple syrup) Gradually reintroduce all foods you want to eat in the future, avoiding those you're intolerant to. Foods are reintroduced from "least" to "most" harsh.

For more details on gut reset—once you finish this thread—read this one below: https://x.com/bensmithlive/sta...

→ Nervous System You are not just tired. Your nervous system is fried. This creates a bone-deep fatigue that’s beyond physical or mental—it’s systemic. The path to recovery starts with mastering the 4 elements of nervous system regulation:

The 4-states of the nervous system: 1.⁠ ⁠Sympathetic activation | Think: caffeine, environmental stress, an argument with your partner, heavy music (stressful stimuli) 2.⁠ ⁠⁠Sympathetic strengthening | This is stress that you adapt positively from: Exercise, fasting, getting out of your comfort zone (also known as Eustress) 3.⁠ ⁠⁠Parasympathetic activation | Think: Time in nature, meditation, sauna, lying in bed with someone you love (relaxing stimulus) 4.⁠ ⁠Parasympathetic strengthening | Training yourself to be calm in stressful situations: Breathwork, or most commonly; remaining calm during a cold plunge Mastering all 4 elements makes it simple and easy to look after your nervous system.

The most neglected element is parasympathetic activation. Learning to truly relax. Not doom-scrolling relaxation, but deep, biological rest: • Grounding • Sauna 4x/week • Nature retreats • Epsom salt bath • Forced-slow exhales Time off like this is PRODUCTIVE.

The final point: Your body will give you energy you demand of it. When you work or train—be all in. When you rest—be completely off.

It breaks my heart seeing millions dragging themselves through life, unaware of the raw power sleeping within them. Imagine waking up with clear mind, child-like energy, and focus that never wavers. This isn’t fantasy. This is the potential within you.

Getting granular about this would be too long for this thread. So, if you want my full blueprint—watch the III episode where I reveal what’s blocking you from achieving your full health potential + how to fix it. Watch it now on YT: https://youtu.be/bpkPrljahAI?s...

Thanks for reading! If you like this thread, you’ll love my Telegram. https://t.me/bensbroadcast https://t.me/bensbroadcast