4, Recovery

​This includes sleeping, relaxing, and refreshing.

After using our body or brain for work, study, exercise etc, we always need to recover  to get more energy and power.
The same as our muscles after a workout. They get bigger and stronger if you give them a rest.

Having a good sleep is the best thing to recover our body and mind.
Good sleep means good quality sleep. 
Even if you sleep for a long time, you will be tired if you wake up a lot or couldn’t get deep sleep. And sleeping too long will make you more tired too.
Quality is more important than how long you sleep.
There are so many different things you can do to have good quality sleep such as having a good diet, getting the morning sun, not eating right before you sleep etc, I can write more of them another time.

Having relaxing and refreshing time also helps to recover our body and mind.
When I was still fighting in Japan, after every big competition I always went to the hot spring resort in a nice country town just for a day.
Having a hot spring bath, nice food, and nice SAKE ( Rice wine ) made my body and mind recover very well. 
I remember a lot of power and energy came back, and I was motivated to train harder after that.

You don’t have to go to hot springs or resorts to relax. There are many things you can do to relax your body and mind easily.
So I will write a little bit more about this topic next time.

3, Food

​What you eat, how much you eat, how you eat, and when you eat are important.
Always try to have meals with balanced nutrients.

Sometimes we don’t realise we are having too much of certain nutrients, and not enough of others. 
For example, you need protein to build more muscles, but if you are having too much proteins, and not enough other nutrients, that won’t give you much power or energy. and doing that long term could possibly make your body have problems later on. 

Also, A lot of people are having micro nutrients deficiency. That might be a reason for feeling being tired all the time. 

You don’t have to think too much, you don’t need to calculate how many milligrams of this nutrient or that nutrient you have to take, and you don’t need to take any supplements.

What you have to do is have a variety of nice food and good ingredients everyday. Eat many varieties of fresh vegetables, nuts, and seeds regularly.
There are a lot of delicious and healthy foods and ingredients around.

You will  feel lot of energy coming from your body If you keep eating healthy, and  have balanced nutrient foods everyday.

Although, Make sure you don’t over eat. Your body has to work very hard to digest if you over eat. That takes a lot of energy away from your body, and even good nutrients can become toxic if you have too much. 
It is best if you stop eating when you feel about 80% of your fullness. 

Enjoy a variety of many different kinds of delicious food, then you will get explosive energy!!