Discussing some of the reasons why you may be struggling with fatigue and some steps you can use to improve your energy. As always, if you feel unusually tired or don’t like yourself, seek the advice of your doctor. This is not medical advice.
Hello friends! I hope you had a beautiful morning. My Uncle E is in town (remember him?!) so we’re having some family fun today and the girls and I are getting so much hair cut before school starts tomorrow. I can’t even believe it.
For today’s post, I wanted to talk a little about something I discuss with clients every day: fatigue.
If you’re constantly feeling tired, you’re certainly 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 fatigue 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 you that there are a few things you can do to improve your 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 an important role in regulating the 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 relax and sleep at night.
However, when you are constantly stressed, your body can produce too much cortisol, or your cortisol rhythm can be disrupted. This can leave you feeling connected at night and exhausted during the day.
(Look at my recent cortisol patterns! It’s encouraging to know what’s going on in your body so you can create a plan of action)
Lifestyle strategies for better energy
Balancing your energy levels throughout the day often starts with some simple lifestyle adjustments. Here are some strategies to help set yourself up for better sleep and more consistent energy:
Set yourself up for good sleep all day long:
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 open the blinds/shades first thing in the morning, talk about a sunrise and/or sunset walk, ground yourself, and have a consistent relaxation routine at night.
Minimize blue light at night:
Exposure to blue light from screens can affect 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 favorites!
Avoid eating late and alcohol in the evening:
Eating late at night or drinking alcohol can disrupt your sleep. Try to eat your last meal a few hours before bed and limit alcohol consumption. When your body is working to process food and/or alcohol, it increases your heart rate and temperature, which makes it harder for you to sleep!
Try meditation and relaxation techniques:
Practices such as meditation, deep breathing, and yoga can help reduce stress and promote relaxation, making it easier to fall asleep and stay asleep. Here are some tips on how to start a meditation routine.
Exercise regularly:
Regular physical activity can help improve the quality of your sleep and boost your energy levels. Just make sure you finish your workout at least a few hours before bed to avoid having too much energy for sleep.
The importance of Functional Testing
If you’ve made lifestyle changes and still feel tired, it may be time to dig a little deeper with functional testing. These tests can provide valuable information about what’s going on inside your body and help identify underlying problems that may be contributing to your fatigue.
Hair Mineral Tissue Analysis (HTMA):
This test can reveal imbalances in essential metals and heavy metals, providing a window into your overall metabolic health. You can read about HTMA here.
For the following variables, I recommend it Stress, mood and metabolism test. It is extremely comprehensive!
Cortisol Patterns:
Checking your cortisol levels at different times of the day can help you determine if your cortisol rhythm is out of whack.
Hormones:
Hormonal imbalances can significantly affect your energy levels. Testing for key hormones such as estrogen, progesterone, DHEA and testosterone can help identify any problems. It is 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 you determine if your thyroid is working optimally. Many times only two thyroid numbers are tested. I like to ask for TSH, Free T4, Free T3, total T4 and TPOab.
A1C and insulin:
These tests can help you assess your blood sugar regulation and detect any problems with insulin resistance, which can contribute to fatigue. If you’re curious about monitoring your blood sugar throughout the day, I’m a big fan of Nutrisense! Check it out here and use code GINA50.
Chronic fatigue is a complex issue that can stem from a variety of causes, including cortisol imbalances, poor lifestyle habits, gut health, nutritional deficiencies, and underlying health conditions. By making careful lifestyle changes and using functional testing, you can uncover the root causes of your fatigue and take steps to feel more energetic and alive every day.
If you feel unusually tired or don’t like yourself, be sure to see your doctor to see what options he or she recommends for you.
If you’re ready to take control of your energy levels and overall health, consider getting functional testing to get a complete picture of what’s going on in your body. Remember, you don’t have to feel tired all the time. There is a path to better energy and vitality and it starts with understanding your body and making informed choices.
Feeling tired all the time 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 happy version of yourself!
If you’re curious about testing, I’ve got a few test deals going on this month. Just email me gina@fitnessista.com TEST THEME and I can send you some options!
ho ho
Gina
