Why Most People Feel Tired All the Time (And the Fix)

Good morning Healthy Mail family!

"I'm tired all the time, but I get 7-8 hours of sleep. What's wrong with me?"

This question lands in my inbox constantly. People who are doing everything "right" - sleeping enough, exercising regularly, eating what they think are healthy foods - but still dragging themselves through each day.

The truth is, chronic fatigue rarely has just one cause. It's usually a combination of factors that most people don't realize are connected.

The Hidden Energy Drains:

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1. Blood Sugar Roller Coaster You eat breakfast, feel good for an hour, then crash. Sound familiar?

This happens when your meals are heavy on refined carbs and light on protein and fat. Your blood sugar spikes, insulin rushes in to bring it down, and you're left feeling wiped out.

The fix: Include 20-25g protein and some healthy fat at every meal. This stabilizes blood sugar and provides sustained energy instead of peaks and crashes.

2. Chronic Dehydration Most people think they're hydrated because they don't feel thirsty. But mild dehydration - losing just 2% of your body weight in fluids - can reduce energy levels by up to 20%.

The signs: Afternoon headaches, difficulty concentrating, feeling sluggish after lunch.

The fix: Drink half your body weight in ounces of water daily. If you weigh 150 pounds, that's 75 ounces. Add a pinch of sea salt if you're very active.

3. Iron Deficiency (Even in Meat Eaters) Iron deficiency is the most common nutritional deficiency worldwide, and it doesn't just affect vegetarians. Heavy periods, intense exercise, and certain medications can deplete iron stores.

The signs: Fatigue that doesn't improve with sleep, cold hands and feet, unusual cravings for ice or starch.

The fix: Get your ferritin levels tested, not just basic iron. If low, increase iron-rich foods like spinach, lentils, and lean red meat, paired with vitamin C sources.

4. Magnesium Deficiency Magnesium is involved in over 300 enzymatic reactions in your body, including energy production. Yet 80% of people don't get enough.

Modern farming practices have depleted soil magnesium, and stress burns through your stores quickly.

The signs: Muscle cramps, trouble sleeping, chocolate cravings, feeling "wired but tired."

The fix: Include magnesium-rich foods like pumpkin seeds, dark leafy greens, and avocados. Consider a supplement if dietary sources aren't sufficient.

5. Inflammation from Food Sensitivities Your body might be fighting a low-grade battle against foods you eat regularly. This constant immune response is exhausting.

Common culprits include gluten, dairy, and highly processed foods, but sensitivities are individual.

The signs: Fatigue after meals, bloating, brain fog, joint aches with no clear cause.

The fix: Try an elimination diet, removing suspected foods for 3-4 weeks, then reintroducing them systematically.

6. Adrenal Fatigue from Chronic Stress When you're constantly stressed, your adrenal glands pump out cortisol. Over time, this system becomes dysregulated, leaving you exhausted but unable to relax.

The signs: Waking up tired despite adequate sleep, energy crashes at 3-4pm, trouble winding down at night.

The fix: Stress management isn't optional - it's essential. Even 10 minutes of daily stress reduction (breathing exercises, meditation, gentle walks) can help reset your system.

The 3-Week Energy Reset Protocol:

Week 1: Stabilize Blood Sugar

• Eat protein within 2 hours of waking

• Include protein and healthy fat at every meal

• Limit refined sugars and processed foods

• Eat every 3-4 hours

Week 2: Address Hydration and Sleep

• Drink water first thing in the morning

• Set a hydration goal and track it

• Create a consistent bedtime routine

• Limit screens 1 hour before bed

Week 3: Fine-Tune Nutrition

• Add magnesium-rich foods daily

• Include iron-rich foods with vitamin C

• Consider potential food sensitivities

• Incorporate stress management practices

What NOT to Do:

Don't rely on caffeine to mask fatigue. While coffee isn't inherently bad, using it to power through exhaustion without addressing root causes will backfire.

Don't assume you need more sleep if you're already getting 7-8 hours. Quality matters more than quantity.

Don't ignore persistent fatigue. If these changes don't help within 4-6 weeks, consult a healthcare provider to rule out underlying conditions.

The Reality Check:

Energy isn't just about willpower or "pushing through." It's about giving your body the right fuel and conditions to function optimally.

Many people spend years feeling subpar because they accept fatigue as normal. It's not normal, and it's often fixable with the right approach.

The biggest game-changer? What you eat in the first two hours after waking. Your body has been fasting for 8+ hours and needs the right combination of nutrients to set stable blood sugar for the entire day.

Most people grab coffee and a pastry, then wonder why they crash by 10am. The solution is protein-rich breakfasts that actually sustain your energy instead of sabotaging it.

My breakfast collection has 30 recipes designed around this exact principle - balanced options that provide 20+ grams of protein, healthy fats, and complex carbs to fuel your morning without the crash.

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Everything from 5-minute options for busy mornings to make-ahead recipes you can prep on Sunday. No more energy roller coaster starting at breakfast.

What's your biggest energy drain? Morning crashes? Afternoon slumps? Hit reply and tell me!

Here's to feeling energized again! Sarah

P.S. - The most overlooked energy drain? Eating lunch at your desk while scrolling your phone. Your body needs focused attention to properly digest food and extract energy from it.