Chatting about some of the reasons why you might be battling fatigue and some actionable steps you can use to improve your energy. As always, if you feel unusually tired or not like yourself, please seek out the advice of your doctor. This is not medical advice.
Hi friends! I hope that you’re having a lovely morning. My Uncle E is in town (remember him?!) so we have some family fun today and the girls and I are getting much-needed haircuts before they start school tomorrow. I can’t even believe it.
For today’s post, I wanted to chat a bit about something I discuss with clients every.single.day: fatigue.
If you feel tired all the time, you’re definitely not alone. In our fast-paced world, constant fatigue has become a common complaint among many, especially busy moms. But it’s essential to understand that persistent tiredness isn’t just an inconvenience—it’s your body’s way of signaling that something might be off. I used to think that frequent exhaustion was a badge of honor for being a mom, but I’m here to tell ya, there are some things you can do to help improve energy levels.
Why you might be tired all the time (and what to do about it)
Cortisol Imbalance
One of the most common culprits behind chronic fatigue is a cortisol imbalance. Cortisol, often referred to as the “stress hormone,” plays a significant role in regulating your sleep-wake cycle. Ideally, cortisol levels should be high in the morning to help you wake up and gradually decrease throughout the day, allowing you to wind down and sleep at night.
However, when you’re constantly stressed, your body can produce too much cortisol, or your cortisol rhythm can become disrupted. This can leave you feeling wired at night and exhausted during the day.
(Look at my recent cortisol patterns! It’s empowering to know what’s going on in your body so you can create an action plan)
Lifestyle Strategies for Better Energy
Balancing your energy levels throughout the day often starts with making some simple lifestyle adjustments. Here are some strategies to help you set yourself up for better sleep and more consistent energy:
Set Yourself Up for Good Sleep All Day:
Establish a routine that promotes good sleep hygiene. This includes waking up and going to bed at the same time every day, creating a restful sleep environment, and engaging in relaxing activities before bed. Some other things you can do are opening the blidnds/shades first thing in the morning, talking a walk at sunrise and/or sunset, grounding, and having a solid wind-down routine at night.
Minimize Blue Light at Night:
Exposure to blue light from screens can interfere with your body’s natural sleep-wake cycle. Try to minimize screen time at least an hour before bed or use blue light-blocking glasses. These are my fave!
Avoid Eating Late and Alcohol at Night:
Eating late at night or consuming alcohol can disrupt your sleep. Try to have your last meal a few hours before bedtime and limit alcohol consumption. When your body is working to process food and/or alcohol, it increases your heart rate and temperture, which make it difficult to get a good night’s sleep!
Try Meditation and Relaxation Techniques:
Practices like meditation, deep breathing, and yoga can help reduce stress and promote relaxation, making it easier for you to fall asleep and stay asleep. Here are some tips on how you can start a meditation routine.
Exercise Regularly:
Regular physical activity can help improve your sleep quality and boost your energy levels. Just make sure to finish your workout at least a few hours before bedtime to avoid being too energized to sleep.
The Importance of Functional Testing
If you’ve made lifestyle changes and are still feeling tired, it might be time to dig a little deeper with functional testing. These tests can provide valuable insights into what’s happening inside your body and help identify underlying issues that might be contributing to your fatigue.
Hair Tissue Mineral Analysis (HTMA):
This test can reveal imbalances in essential minerals and heavy metals, providing a window into your overall metabolic health. You can read about the HTMA here.
For the following variables, I recommend the Stress, Mood and Metabolism test. It’s super comprehensive!
Cortisol Patterns:
Testing your cortisol levels at different times of the day can help identify whether your cortisol rhythm is disrupted.
Hormones:
Hormonal imbalances can significantly impact your energy levels. Testing for key hormones such as estrogen, progesterone, DHEA, and testosterone can help identify any issues. It’s also important to check these levels on days 19-21 of your cycle, if you have a regular monthly cycle.
Thyroid Function:
Your thyroid plays a critical role in regulating your metabolism. Testing for thyroid hormones can help determine if your thyroid is functioning optimally. Many times, only a couple of thyroid numbers are checked. I like to ask for TSH, Free T4, Free T3, total T4, and TPOab.
A1C and Insulin:
These tests can help assess your blood sugar regulation and identify any issues with insulin resistance, which can contribute to fatigue. If you’re curious about monitoring your blood sugar regulation throughout the day, I’m a huge fan of Nutrisense! Check it out here and use the code GINA50.
Chronic fatigue is a complex issue that can stem from various causes, including cortisol imbalances, poor lifestyle habits, gut health, nutritional deficiencies, and underlying health conditions. By making mindful lifestyle changes and utilizing functional testing, you can uncover the root causes of your fatigue and take steps towards feeling more energized and vibrant every day.
If you feel unusually fatigued or not like yourself, definitely reach out to your doctor to see what options they recommend for you.
If you’re ready to take control of your energy levels and overall health, consider functional testing to get a comprehensive view of what’s happening in your body. Remember, you don’t have to feel tired all the time. There’s a path to better energy and vitality, and it starts with understanding your body and making informed choices.
Feeling constantly tired isn’t just a sign of a busy life—it’s a sign that your body needs attention. <3 You deserve to feel like a vibrant and joyful verison of yourself!
If you’re curious about testing, I have a couple of testing promos going on this month. Just email me gina@fitnessista.com subject TESTING and I can send you some options!
xoxo
Gina
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