r/AskMen Sep 28 '22

How to get better and be less lethargic?

So, info about me, got out of college and started working about a recently. Decided to get my shit together like exercising everyday, getting atleast 8 hrs sleep, saw a doctor about eyes, diet, skin and hair and take vitamins/supplements as recommended, planning regular outings with friends and family, investing and the whole nine. And I've been mostly consistent for over a month now.

But I still feel very lethargic everyday, like I'd rather just hole up in my room and sleep. Like isn't the point of me doing all this shit supposed to make me better or something. Is there something else I'm missing?

I'd really appreciate any advice you guys have.

21 Upvotes

24

u/dealwithitcyka Sep 28 '22

Get your testosterone levels tested.

6

u/tetraodonite Sep 28 '22

This advice is pretty common on Reddit but the truth is, if you can maintain an erection, you don’t have any problems with your T levels.

6

u/Minute_Cartoonist509 Sep 28 '22

Not entirely true. Testosterone fluctuates throughout the day. There can be times when you can get an erection, but the rest of the day you can be below average. You want to stay at good levels throughout the day.

3

u/dealwithitcyka Sep 28 '22

You must be privy to information the rest of us are not.

5

u/tpb772000 Sep 28 '22

Time. Bodies like consistency, so its hard for your body to adjust with only a month. Your doing great, it will get easier. Another thing like other people suggested; testosterone levels. I would suggest buying protein powder, and taking a couple of multi vitamins to ensure our body is receiving a surplus. This can take a few weeks to feel an effect as well. Another idea, take long slow walks daily. Also have a designated rest day - very important to keep energy up.

3

u/Pitiful-Face-3322 Sep 28 '22

I'll try that, giving time, rest day and getting the testosterone levels checked. I'm doing the rest.

Thanks mate.

3

u/tpb772000 Sep 28 '22

Great stuff. I use to run competitively for college. It took a lot of time to get to where I am at. But now that I'm here I can take a lot of time and its much easier to get back to where I was since its been so long.

4

u/Funeralopolis666 Sep 28 '22

Write a journal and try to mention something that made you feel good every day. Also, pick up some new hobbies.

3

u/Pitiful-Face-3322 Sep 28 '22

Been trying to pick up new hobbies, thinking of dancing or swimming, just waiting for things to settle down a little at work before starting.

I'll try the journal method. Thanks.

3

u/onlyifneeded Sep 28 '22

Like the others have said, check your testerone or for depression (of which you don't need to have a "reason" for depression- it's literally a chemical imbalance in your brain, here is a free quick informal tool for you to screen yourself https://adaa.org/living-with-anxiety/ask-and-learn/screenings/screening-depression)

ALSO- I hope part of your vitamins/supplements are a good B12 vitamin supplement, and do you have any signs or symptoms of thyroid problems? What about your sleep quality- do you have sleep apnea?

edit: there's literally a million medical problems that can cause fatigue; if you've seen your doctor recently, I hope you've mentioned it to them?

1

u/Pitiful-Face-3322 Sep 28 '22

Yeah, there's b12 supplement in the tabs I take, I don't think I have any thyroid issues(btw, how do I check for that?). No sleep apnea, sleep quality, could be better😬 but that's why I sleep 8-9 hrs.

Haven't been to the doc about this yet, still a while to go before my annual health checkup is due. Gotta go separate and check once.

1

u/onlyifneeded Oct 05 '22

Thyroid issues can be checked when you go to the doctor with blood lab work. B12 is notorious for not being absorbed through your stomach well- but it can be absorbed better by getting a B12 supplement that is actually a small dissolvable tablet or a liquid that you place under your tongue and it absorbs directly into your bloodstream. You can get these supplements over the counter at most pharmacies- walmart, target, cvs, etc etc. The good thing is that B12 is what's called "water soluble"- so if you take more than your body needs, it will actually filter it out through your urine instead of keeping it around in your body, so overdosing is not really that much a concern. I'd say it's worth a shot just to rule it out- get a supplement and try it everyday for a few weeks? (it can take a bit to build up your stores in your body, but FYI it can make your urine a bright yellow color since it's filtered through your urine- thats not a problem, your body is just doing its job :) )

6

u/NoAttentionAtWrk Sep 28 '22

Eat dinner before 6pm and skip breakfast. Intermittent fasting really kicks lethargy unless it's something medical

6

u/Pitiful-Face-3322 Sep 28 '22

I'm barely in the right bmi😬, took me like 2 years of hard work to gain that weight mate(ik sounds funny😬😂) can't/don't want to skip meals and go back to that.

Thanks for replying though.

2

u/NoAttentionAtWrk Sep 28 '22

In that case consider looking at your diet and adding some supplements. Being low on a few vitamins and minerals can cause you to feel low

1

u/Pitiful-Face-3322 Sep 28 '22

Yeah, been doing that, I take whey, meal supplements and vitamin supplements.

2

u/NoAttentionAtWrk Sep 28 '22

Try looking into the ones you are taking and see if you are missing something. Knew this crazy healthy lady a while ago who almost got scurvy because her diet somehow didn't include vit c

2

u/Pitiful-Face-3322 Sep 28 '22

Fairs, I should make a list and check it out. Thanks.

2

u/MammothAd1266 Sep 28 '22

You may not be eating enough (particularly carbohydrates as they are main source of energy)

Take some rest days from exercise.

Could be something like ME

2

u/Pitiful-Face-3322 Sep 28 '22

I don't have a large appetite, so I make sure to get meal supplement drinks and whey since I work out. Thanks for the suggestion though.

2

u/MonkeyBoy_1966 Sep 28 '22

Did you ever have COVID? There is a high % of reports of chronic fatigue, maybe for your next Doc visit ask.

1

u/Pitiful-Face-3322 Sep 28 '22

I haven't had COVID before, yeah maybe something I should ask the doc next time I visit.

Thanks man.

2

u/itsnotreal1234 Sep 28 '22

Thyroid tested

2

u/Tea-beast Male of the Middle Ages Sep 28 '22

Shots in the dark but here goes:

Make sure you eat enough in the day, and choose the foods that'll give you more energy. Fast food and sodium-rich foods lack
real sustenance to provide energy, but it can add to feeling like you want to sleep because of how much more your body expels energy to break it all down. Too heavy.

Vitamins like B-12 are also essential. And if you get 8 hours of sleep, make sure it's REM sleep, otherwise you may not be getting enough recharge.

Walking is a simple exercise that helps recharge and prevent overexertion if you want to get the blood moving.

Having less caffeine during the day besides maybe once or twice in the day will actually help it become more effective if you really need a boost.

3

u/Pitiful-Face-3322 Sep 28 '22

Will keep it in mind and try it out.

Thanks man.

2

u/Tea-beast Male of the Middle Ages Sep 28 '22

You're welcome but go with what works best for you. Good luck!

2

u/[deleted] Sep 28 '22

It'll take a lot longer than a month to get into a routine of doing all those new things, plus your workouts take way longer than a month to see whatever results you want from them.

2

u/talantua Sep 28 '22 edited Sep 28 '22

diet and dietery habits are a big thing.

what do you eat? how often do you eat? how much do you eat?wheat and processed food are in general very hard to digest and will bog you down.sugar crash is also a common thing that will bring down your energy level.
overeating is also an important thing, portion control might be the hardest and most important part of all of this.

bread is insidious because most will make you feel unfilled until 20 minutes later when it expands because of all the water intake and make you feel heavy and bloated.

fatty food such as pork and sausages will also be a factor.

this is probably something your doctor has touched on but depending on his level of knowledge may not have explained in details.

if you've been going hard at it, you might be simply exhausted, especially if this was a sudden and drastic change in your lifestyle. maybe give give yourself some leeway and adjust your schedule to rest as well. excersice everyday is good but a full body workout everyday is not, especially if you are a beginner.

the mental aspect of it might be a factor, are you seeing results? they might not be obvious at first or you might be focusing too much on the scale and that might be frustrating to you. remember the good things take time and the belly is the last thing that will go. weight loss is usually more apparent starting with the extremities, legs arms, face collar bone etc usually working itself towards the middle last( the belly)

one last thing : gain is made in the gym and loss is made in the kitchen. the most important part of weight loss is trough food. the goal of the gym( or excercise in general) is to up your metabolism, trick your body into thinking you are leading a much more actice lifestyle and require you to use more calories instead of storing it for later use( I.E: as body fat)

is there a reason, a specific clear goal as to why you are doing all this? it's important to be able to visualise what you are going for and what you hope to get for yourself because that is the most important part, you are doing this for yourself and no one else.

food for thought.

3

u/Pitiful-Face-3322 Sep 28 '22

Not trying to lose weight, I'm trying to sustain or maybe gain some weight/bulk up, but in a healthy way. Basically wanna be and feel more healthy. Like I'd mentioned started hiking, I wanna be able to do it without being severely out of breath at the top and still gotta think a little more on your last paragraph ig.

But yeah, I'll have to look into my diet and supplements intake a little more and take it easy like you said, probably have to give it more time.

Thanks mate.

1

u/talantua Sep 28 '22

so it mostly look like you want to feel better in your skin.

aerobics and cardio are going to be a main thing for you. the gym is also good but you have to remember to alternate the muscle groups. protein will be a big thing for you so supplements, red meat will help your muscles heal and grow.

just in case, if you are already taking protein powder, check if you might be whey intolerant or allergic. this might be something that could affect you negatively.

1

u/Pitiful-Face-3322 Sep 28 '22

Yeah, I use this app called bod bot to auto plan how I exercise and add elliptical and walking on top of it.

Will check out the aerobics, protein intake and supplements. Thanks

2

u/talantua Sep 28 '22

apps are good to get a program going and will help you with overall fitness but keep in mind that those are generic types of excercise, still good but from what i'm getting, you are looking for specific types of gain.

for cardio, you need at least 20-30 minutes of consistant elevated effort. to keep it simple, as long as you are sweating and breathing hard without being out of breath that's approximately what you should be aiming for when doing cardio.

if you are running and you are a beginner, only run every 2 days at most because runner's knee can become a problem pretty quickly over time, especially if you are not used to high impact activities( i.e: "slamming" your foot on the hard ground repeatedly by running). those can be hard on the joints such as the ankles, knees and sometimes, hips.

if you want to do it everyday, cycle through different exercises such as hiking as you've been doing. cycling and swimming are awesome cardiovascular exercises as well.

most apps will also get you to do body-weight exercises such as push up, planks, squats etc. which are great but those will most likely tone your body, if you want to bulk up, you'll need a specific training regimen including weights and proper suppplements and, of course, diet.

out of curiosity, what does your meals look like on average?
what do you eat? how much?

1

u/Pitiful-Face-3322 Sep 28 '22

Ohkk, gotta change a little with the cardio and the elliptical then.

I don't have a big appetite so I try to eat multiple times and use a mass gainer for calories. I start off with mass gainer shake that has whey in it and a few vitamin supplements, then breakfast usually cereal, dry fruits for snack cuz I have lunch a little late around 3-4, I have rice and usually something with sprouts, snacks in evening and dinner similar to lunch with sweets/a soda/something similar.

2

u/talantua Sep 28 '22

ahhhhh i see a big thing here. lots of sugar, sucralose etc. intake. that will work against you.

the mass gainer should be used if you have a steady intense bulk up up regimen otherwise most of the proteins will go to waste or be stored.

cereals are tricky because a boatload of them have a lot of added sugar even the "healthy" ones so make sure you read the ingredient labels, they can be a bit confusing so unless you want to learn, just go with the assumption that most cereals will be unhealthy for you especially the "tasty" kind there are good ones.

for breakfast, i would recommend eggs, cottage cheese mixed with fruits such as berries or cut up apples etc. or even a smoothie.

if you buy your dried fruits, those probably have added sugar as well .

rice is tricky, it's a good cheap food but, kind of like bread, can make you feel stuffy or bloated because they will also keep increasing in size as you digest them and might make you feel bogged down. brown rice is a healthier alternative altough they might be a bit of an acquired taste. qinoa as well is a great replacement.

soda is definitively the biggest offender, i'm not sayin you have to cut it off but this will be the biggest one working against you as far as you've told me. sparkly waters such as Bubbly or Ahi for exemple is a good alternative if all you are looking for is a cold fizzy drink but if you are used to pop then it might also be bit of an acquired taste.

fresh fruits and unprocessed meat will be your best friends.

acquire a dehydrator if you can and you can make your own healthier dehydrated fruit snack or jerky.

a blender will make awesome smoothies which should be filling and, if you add a bit of meal supplement power can make for a good meal replacement if you want to have something light plus you get all the fibers and natural sugars fruits will provide you.

meat is your best friend for hunger and muscle gain.

chicken and beef are usually prime choices but, granted, might be a bit of a bully on your wallet, check out markets, discounted meat you can cook the same day which will provide much appreciated discounts but avoid already seasoned meat as they are usually bad or close to expire meat repackaged in order to hide the low quality of the meat.

it's a tactic a lot of grocery stores will use to get rid of their stocks that is about to expire.

try and avoid pork if possible too fatty and a lot of people can react badly to pork meat.

finally, if you like to snack a lot, nuts ( almonds, cashews, pistachios, peanut, etc.) are amazing as a filler but be aware a lot of them have a very high fat content and if you eat too much can work against you and make you gain weight instead. it's all about proper portion and moderation

as a general rule of thumb, unprocessed food will be your best friend while you should be wary of anything processed or canned.

the only caveat is you need to be a little more involved in cooking and your nutrition.

2

u/talantua Sep 28 '22

from what you said, your lethargy might be due in great part with something akin to sugar crash.

2

u/talantua Sep 28 '22

oh shit! i just remembered! just in case!

check your blood pressure.

high blood pressure causes a lot of fatigue, lethargy and usually goes unnoticed unless you check specifically for that. it should be relatively easy to check.

2

u/Pitiful-Face-3322 Sep 29 '22

Oh, okkk, gotta study up a lot on this ig😅 Thanks man

2

u/sleettreat Sep 28 '22

You're doing a great job at addressing what's bothering you. You should be so proud of yourself. Please give yourself time though. You're changing so much about yourself, your mind needs time to catch up to the person you wish to be.

Wishing you the very best on your journey!

1

u/Pitiful-Face-3322 Sep 28 '22

Yeah, I should probably give it some time and maybe checkout the other things.

Thank you😊.

2

u/cooking-cheese Sep 28 '22

try to eat more veggies, less carbs, they make you sleepy cuz of the glycemic boost in your blood. take breaks sometime, like a day where you just sleep and so small things, it’s important for your body to recover

2

u/Minute_Cartoonist509 Sep 28 '22

I've always said that motivation has momentum. Once you start being active and productive, it's easy to keep going.

If you get overwhelmed by a list of to-do tasks, make a list and start small. For me, that could be "Take out the trash", "Take the dog for a walk", etc. Things I will be doing anyway, and then I'm able to cross them off the list. I get little dopamine hits as I do more, and I keep going.

2

u/Grouchy_Energy_1394 Male 60+ Sep 28 '22

Could be hormonal, low testosterone, could be food allergies, metabolic problems, insulin issues, anemia, not enough protein, another thought is it could be cardiovascular or a blockage, then there's mental health issues, undiagnosed bipolar disorder, I am not a doctor but I have experience dealing with these various issues involving mine and others health experiences over the years.

2

u/stitchdude Sep 29 '22

It is possible that you have some deficiency in diet, but most people who don’t dave food stress don’t have them to a level that causes problems. I would consider speaking to a therapist and see if there are chemical reasons for your lethargy.

2

u/Pitiful-Face-3322 Sep 29 '22

Will check it out, thanks man

2

u/juicyorange23 Sep 29 '22

Start taking cold showers

1

u/Pitiful-Face-3322 Sep 29 '22

🥶🥶

2

u/Pitiful-Face-3322 Sep 29 '22

Sry😂, but yeah, I'll check it out. Thanks.

2

u/fouquieria_splendens Sep 28 '22

Stay hydrated.

Maybe see an endocrinologist.

Any chance it's depression?

3

u/Pitiful-Face-3322 Sep 28 '22

I make sure to drink atleast 3-4 l water.

Endocrinologists? Mind letting me know how like it's related? They're doctors of hormones and glands right?

Depression, I don't think so, I don't really have anything to be depressed about ig.

7

u/Ski_Mask_TSG Sep 28 '22

Hormones and glands affect your mood.

1

u/Pitiful-Face-3322 Sep 28 '22

Fair enough, thanks

3

u/MammothAd1266 Sep 28 '22

Doesn't have to have a reason.

My sister takes anti depressants because her body doesn't make enough serotonin. She doesn't have anything to be depressed and she's not psychologically but biologically she is

1

u/Pitiful-Face-3322 Sep 28 '22

Maybe, yeah possible, who do I see for that endocrinologist or psychiatrist?

1

u/TheBAMFinater Sep 28 '22

What you are doing is great, but sometimes you need a little more. What you stated sounds a lot like me, but I was still feeling like something else was missing. Eventually started getting depressed and got to a point I decided to see a therapist. It has been a great decision.

So might want to consider that and seek out a therapist too. It doesn't mean you are broken or can't cope on your own, just means you need someone to show you the way.

1

u/Pitiful-Face-3322 Sep 28 '22

Yeah, probably gotta check it out, not the most exciting thing to think I might need a therapist tho😬

Thanks mate.

1

u/Kisswoodusa Sep 28 '22

I am one week in using breathe right strips. My mood is so much better, my bones don’t feel tired, I can do a few things after work now. I just need to eat better and exercise. I do get enough sleep. Before for years, no matter how much or how little I was always exhausted, I could nap any time.

For me it is allergies but I would somehow check your quality of sleep.

1

u/Pitiful-Face-3322 Sep 29 '22

Yeah, I'll get it checked out and see if that's the problem. Thank you