6 reasons why you have no energy

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We’ve all had those days, where we feel exhausted and have no idea why. But for many of us this is a daily occurence. Many people have become so accustomed to feeling tired all day that it becomes their new normal. But this is far from normal. Fatigue is a message from your body that it needs something so before you go spending all of your money on the latest energy boosters, check in with yourself.

Check out 6 common reasons that you may be experiencing fatigue below!

You aren’t drinking enough water

Yes you probably hear this all the time but you probably don’t drink enough. If you wait until you are thirsty it means you are already dehydrated. You should aim for at least 3L per day or half your weight in pounds divided by two = how many ounces of water you should drink per day.

Why is water a big deal? Because we are made up of it. We are basically cucumbers with feelings. A mere 5% drop in water levels in the body can cause 25-30% loss of energy.  Always drink more if you are in hot climates or exercising!

You aren’t getting enough nutrients

Sure you may be hitting your macronutrients and calories but are you getting enough micronutrients?

This is the nutrition that your body craves. And if it doesn’t get it you may feel increased cravings, fatigue, and even weight gain. Your mitochondria, the powerhouse of the cell, are waiting for nutrients to be able to make ATP (the energy currency of the body).

A regular supply of micronutrients will help keep your energy levels stable. Some important micronutrients for energy production include B vitamins, vitamin D, magnesium, iron, and vitamin C. You should always focus on getting your nutrients from food however this is not always possible so this is when a good quality multi-vitamin may come in handy. Always choose a supplement that contains active and methylated forms of the vitamins otherwise it may as well as expensive urine.

In addition, I always recommend asking your doctor to test your iron levels as well as vitamin B12, and vitamin D as deficiency can impact your energy levels.

You are overdoing the stimulants

You may be thinking that coffee is increasing your energy but it may actually be worsening it. The reality is, your body should feel energized on its own!

if you find you are relying on coffee to get through the day and function as a normal human being, we got a problem. Caffeine is a nervous system stimulant and it can overstimulate the adrenals resulting in imbalanced energy levels over time, and even exhaustion. Coffee does have its health benefits but if you are using it as your main energy source you may want to re-visit your relationship with your cuppa Joe.

Limit to 1 cup before noon and take with food (think healthy fat and protein) to help stabilize blood sugar.

Or replace with green tea, green juices or smoothies, or herbal teas instead. I also love Four Sigmatic as an alternative coffee drink because it contains adaptogens and mushrooms to help modulate the cortisol response which causes less jitteriness.

You aren’t getting enough sleep

Duh. But really. North Americans are getting less and less sleep, and getting sicker and sicker. We have all experienced the feeling of grogginess and fatigue after a poor night’s sleep, and many of us experience this chronically and overcome it by relying on stimulants. Sleep disturbances are often reported by those with persistent fatigue and it can also lead to a disrupted circadian rhythm which can alter energy levels during the day and make you feel more wired at bedtime (1). Sound familiar?

Limit your exposure to artificial light and increase your exposure to natural light, set a regular bedtime, establish a bedtime routine (without electronics), and avoid eating 2 hours before bedtime.

When I use electronics in the evening I love using my Klassy Network blue light blockers which help reduce the damaging effects of blue light and help you sleep better. PLUS they are super cute! Save 25% off your order with code Laurence, you’re welcome!

Your blood sugar is all over the place

Stable blood sugar levels support stable energy. When you secrete too much blood sugar at once this can result in spikes and crashes, which is exhausting to the body and promotes cravings, irritability, mood imbalances, and fatigue. If you have insulin resistance, glucose is not efficiently entering the cell to be used for energy which means your cells are starving. This results in increased insulin and resulting hypoglycemia which makes us reach for more sugary and carby foods, exacerbating the cycle.

Opt for whole foods, ditch the added sugars and flour products, and prioritize regular balanced meals throughout the day.

You are under chronic stress

Acute stress is normal and the body can handle it, but chronic stress is a problem. And it has become an epidemic. Our adrenal glands follow a circadian rhythm releasing higher amounts of cortisol in the morning and tapering off at night for sleep. This is a normal pattern. But with adrenal imbalances, we see the opposite. This is why you can feel exhausted in the am, zombie during the day, and perk up at night. 

This is also known as HPA axis dysfunction. The HPA axis connects the brain with the endocrine system. Under chronic high stress, the body eventually becomes resistant to stress hormones and homeostasis (balance in the body) becomes a lot more difficult than before. With chronic activation of our stress–response system we see lowered energy-producing capabilities of our cells as well as changes to cortisol output. This disrupts our circadian rhythm and can make you sleepy at the wrong times.

But it’s not all about the adrenals. With constant stress, the brain decides to downregulate which causes lowered cortisol output over time and a less than adequate stress response. So basically the brain tells the adrenals to slow down and conserve energy to protect itself with the high levels of cortisol over time.

Aim for 7-9 hours of sleep per night, establish boundaries where you need to and get comfortable with saying no, and add play into your day!

I love magnesium and take it every evening as it is a natural nervous system relaxant but also a muscle relaxant so great for active individuals and if you experience PMS cramping. The bisglycinate form is best absorbed and recommended if you don’t suffer from constipation.

I also recommend testing your thyroid markers (with a complete thyroid panel) as this is a big cause of fatigue that I see in most PCOS women. You can download my labwork guide here.

Wanna know more about how you can support your energy? Tune into Episode 56 on the Addicted to healthy Podcast for more tips and tricks!

Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a healthcare provider before implementing changes. Read additional disclaimer info here.