6.15am-6.30am Commute to study room(I study in a dedicated library/study room)
6.30am-9.00am Attempt to study. However, I feel badly sleepy.
It has been few days since I started to walk and I know this will go away with time. But if I keep feeling like sleepy currently, I won't be giving continuity to this. I am a bit overweight as well(by about 10 kgs).
What changes in diet, schedule can I do to not feel so exhausted after a walk?
PS, even though I go to bed at 7.30 pm. I mostly listen to youtube podcasts to sleep. And my sleep is not continuous. I wake up at midnights to close youtube that I opened. I will probably get a sleep tracker fitness band as well.
Before I offer any suggestions (this is not medical advice), I have a few questions to better understand your situation.
Lab Work
Do you have recent lab results for:
• HbA1c
• CRP-HS
These tests are generally affordable, don’t require fasting, and can reveal a lot about your health. HbA1c provides insight into your overall metabolic health, while CRP-HS is a good indicator of general inflammation levels in your body.
Lifestyle Factors
Could you also share about these aspects?
• Do you smoke?
• Do you drink alcohol?
• Do you eat processed foods?
• Do you engage in any other exercise besides a 30-minute walk in the morning?
Next Steps
Let’s start by looking at these lifestyle factors and lab results, if possible. You should be able to get the lab reports quickly, as they’re typically available within hours and don’t require fasting. This information will be very helpful before moving forward!
Again, this is not medical advice—just sharing insights from my own experiences with health and metabolic wellness!
No smoke, No alcohol, Lots of processed foods like lays chips, donuts, coffee etc.
No, I don't engage in any other exercises besides a 30-minute walk in morning. However during the day, I climb stairs instead of taking elevator(up and down).
My first thought (not medical advice) is that you might be experiencing low-grade inflammation from a high intake of simple carbs, processed foods, and possibly too much refined sugar.
To get a clearer picture, I recommend going to your local lab for two important tests: HbA1c and CRP-HS. Your HbA1c will provide insight into your baseline metabolic health, while CRP-HS will give an indication of any inflammation in your body.
It’s tough to make specific suggestions without these baseline numbers, so this would be a great starting point.
For what it’s worth, I avoid refined sugars in my coffee and tea (in all food and drink, actually). Instead, I get my caffeine (which is widely considered beneficial in moderation) from Optimal Nutrition’s “Amino Energy” powder (big fan of AE!).
If you’re not inclined to go to the gym or pressed for time, consider investing in a set of high-quality dumbbells suited to your current strength level (nothing too heavy, of course).
Honestly, I don’t think that 30 minutes of walking in the morning and the occasional stair-climbing you mentioned will provide enough muscle stimulation to optimize your metabolic health. Having a pair of dumbbells at home is ideal for quick 30-minute workouts, especially on days when the weather isn’t great or if you prefer staying in.
For instance, when I go to the gym, it takes about 20 minutes to get there and 20 minutes back, plus the 2 hours I typically spend working out. But on days when I don’t have 3 hours to spare, or if traffic or weather makes it challenging, I rely on my set of 7.5 kg dumbbells at home. I’ll do 10 sets of 30 or more reps with exercises like:
• Hammer curls
• Overhead dumbbell presses
And depending on your age, don’t make the mistake of ego-lifting heavy weights—this can easily lead to joint and tendon injuries. It’s far better to go lighter on the weights and focus on more reps with great form. This kind of consistent, mindful resistance training is fantastic for your metabolic health—trust me!