Do you constantly feel exhausted and drained? Do you wake up tired, struggle through the day, and count the hours until you can crawl into bed at night?
I know the feeling VERY well. I struggled with fatigue for years and it was HARD! I lacked focus with my work and the energy to fully enjoy my life. I was just “getting by” — surviving, but certainly not thriving.
At the time I thought what I was feeling was “normal” and just the side effect of being busy, which I was. Eventually, I learned that I can be busy and STILL have plenty of energy.
You Can Control Your Energy Levels
It’s true. Your energy levels are within your control. While you may think that you’re destined to live with fatigue forever, and that it’s just a part of who you are — this is NOT the case.
There are likely some key ways that you’re unknowingly sabotaging your energy. I saw this with myself and I see it in a high percentage of my clients.
It may be hard to hear here, at least in the short term, that you may be getting in your own way. In the long term, though, this is great news! It means that your problems are fixable, and that’s a good thing to hear any day!
In this newsletter, I want to teach you how you may be unintentionally causing your low energy, and how to fix it!
5 Common Mistakes that May Be Keeping You Tired.
1. Using Caffeine as an Energy Boost. Trust me when I say that I know exactly what it’s like to wake up in the morning craving that coffee, with my eyes glued shut until I had that cup in my hands. I’m sure I’m not the only one who was grumpy and almost unable to function until I had my coffee. I’d feel better once I got my morning jolt, but then my energy levels consistently crashed in the afternoon.
It took me a long time to admit to being addicted to caffeine, and my body relied on it for a boost. If there were days when I had no coffee, and I don’t remember any, they would have been difficult days, indeed.
Why? When we drink caffeine, our brain tells our pituitary gland to release adrenaline and cortisol. These are stress hormones that put our body into “fight or flight” mode, in the same way that would happen if we were trying to flee from an attacking tiger.
When our body gets a dose of caffeine, it behaves as if it’s in danger. Once this heightened feeling passes, our hormone-induced alertness dips drastically, causing the caffeine “crash” that results in us wanting more.
The Fix? If you want to have good, stable energy all day long, you may want to wean yourself off of caffeine.
2. Skipping a Meal. Forgoing a meal is tempting, for sure. The rationale often is “if I cut out breakfast or lunch, I would cut down on so many calories, and then lose some excess weight I want to be rid of.” Another scenario is that I may be so busy that I don’t feel like I have time to prep a meal and eat. (I hear the “busy, busy, busy” motivation often.)
Unfortunately, when we don’t eat healthy foods packed with fiber, protein and fat, our body can’t regulate energy in the same way. These foods keep our blood sugar stable, pump our reliable, steady energy, and keep us feeling full and satisfied. Without them our blood sugar crashes, killing our energy and making us reach for sweet treats and caffeine. This, in turn, results in even more crashing, and so the cycle continues.
The Fix? Make sure to keep your body nourished throughout the day so that you don’t end up crashing and reaching for food is less than ideal.
3. Failing to Eat Enough Protein. Sometimes when I meet with new clients, and we’re discussing the foods they’re eating, one mistake I see is that they’re eating meals without any protein.
Do you ever find yourself grabbing a salad for lunch in an attempt to be healthy, but then leave out the protein? If so, you’re not doing your body any favors. Protein is broken down slowly in the body, helping to fuel your body with stable energy and blood sugar levels.
The Fix? The answer here is not to give up salads – I am a huge fan! Just make sure to add some protein to them. It can be animal protein, (which I’m not a big fan of), or something plant-based like beans, nuts, or legumes.
4. Failing to Get Enough Fat. People who have ever struggled with weight tend to avoid fat like the plague. I, myself, reached for fat-free salad dressing and low-fat treats thinking that I was doing a good thing for my body. However, research has proven again and again that not only does fat not make you fat, it’s essential for many bodily processes, such as cell growth, nutrient absorption, and hormone production. Like protein, fat is broken down very slowly by your body, so it provides the slow, steady energy you’re craving.
When you don’t get enough fat, your energy levels plummet. Trying to respond to this with caffeine and sugar only makes things worse. If you try to eat “low fat” only to find you’re always picking up a sweet treat in the afternoon, you’re working against yourself.
The Fix? Rely on healthy fats, like those found in nuts, seeds, and avocados, to recharge your engines and keep them burning all day long.
5. Going to Sleep After 10:00 p.m. Do you wake up in the morning to your alarm, desperately wishing you could hit “snooze” about 10 times? Again, I know I’m not alone here in recognizing that feeling.
Some people find that even though they exercise, eat well and get 8 hours of sleep, they never seem to feel truly rested.
The answer may be simpler than you think: change your sleep schedule.
Here’s the thing. Your body sleeps differently at different times of night, and it’s the hours of sleep before midnight that are the most rejuvenating.
Your sleep is composed of 90-minute sleep cycles, some of which are deep sleep cycles and some of which are rapid eye movement (REM) cycles. REM cycles are important, too, but they are not as rejuvenating as deep sleep. Deep sleep cycles happen earlier in the night, which means that if you go to sleep later, even if you get 8 hours, you get less truly restorative sleep.
The Fix? Whenever possible, go to bed by 10:00 pm, or even earlier, and you’ll likely notice the difference within days.
Do You Want to Stop Feeling This Way?
If you quit even one of the sabotaging behaviors above, you’re bound to see results right way. You’ll notice more energy, and less of that “blah” feeling that keeps you down and further depletes your stamina.
I have lots more that I want to share with you about increasing your energy. Next week, I’m going to dig deeper into this topic during a FREE webinar…so that you can finally have more energy to do the things you want!
I’ve been sharing my strategies for eliminating fatigue, listlessness, and lethargy with clients for nearly 7 years and they can’t believe how much better they feel.
I am very excited to share these same strategies with you!
“6 Little Known Culprits That Are Keeping You Exhausted…
and the Fastest Ways You Can Increase Your Energy For Good.”
During this FREE Webinar you’ll learn:
- The 6 Culprits that are robbing your energy
- The foods and drinks that are the top energy stealing offenders
- One simple strategy you can implement immediately to avoid the 3 pm crash (and sugar binge)
- The fastest way to increase your energy, FOR GOOD (and it doesn’t involve supplements or caffeine)
- The 5 power-house energy boosting foods you can easily integrate into your diet today
If you’ve been feeling chronically tired, drained, and exhausted, then this is for you I hope you’ll join me, because I know what a huge difference this can make for you.
I’ll be watching for you!