Why You're Always Tired - The REAL Reasons - Dr. Berg

Let's talk about how to increase energy. If you're reading this, I'm guessing you're feeling tired. I understand. I struggled with fatigue for years, trying countless remedies.

Nothing worked until I identified the root causes. Now, I'll share what I learned about increasing energy, providing you with tips on keeping energy levels up all day long so that you feel energized day after day.

It's tough feeling constantly drained. You want to enjoy life, but your body isn't cooperating. There's hope. By understanding why you lack energy and making simple changes, you can regain your vitality and avoid feeling tired throughout your day.

Seven Reasons Why You’re Tired and How to Increase Energy

Here are seven common reasons for fatigue, along with solutions:

1. Adrenal Fatigue: The Stress-Sugar Rollercoaster

High cortisol from stress can make your body run on glucose. This constant glucose mobilization, followed by insulin spikes, is exhausting.

The amygdala, your brain's fear center, amplifies this stress response, disrupting sleep. Try vitamin B1 (in nutritional yeast), adaptogens like ashwagandha, prioritizing a good night’s rest, and regular physical activity to increase energy.

2. Sleep: Recharge Your Batteries

Poor sleep drains energy. High cortisol, especially between midnight and 2 AM, disrupts sleep cycles, which might cause you to have problems sleeping.

Infrared light from sunlight or a red light therapy device increases melatonin production for a full night's rest, preventing daytime fatigue and achieving energized days.

3. Post-Viral Fatigue: Sneaky Energy Thief

Lingering exhaustion after infections like COVID or the flu is common, also called prolonged viral fatigue, leading many to feel tired often.

This might be due to vitamin deficiencies. Address this by boosting your intake of B vitamins, vitamin D, zinc, and antioxidants, providing a way to help you lose weight and achieve better health.

You might need high doses of vitamins D3 and K to have a better night's sleep.

4. Lyme Disease and Other Infections: Underlying Culprits

Conditions like Lyme disease trigger immune responses that sap energy. Explore natural antibiotic remedies if you have this medical condition and consult with a Lyme-literate medical professional (LLMD).

5. Insulin Resistance: The Carb Crash Conundrum

Post-meal slumps after carb-heavy meals indicate insulin resistance. This could be due to underlying problems in blood sugar.

A low-carb, ketogenic diet with intermittent fasting can stimulate energy. Your brain then starts using ketones as fuel rather than constantly relying on carbohydrates to provide energy.

6. Low Stomach Acid: Nutrient Absorption Roadblock

Decreased stomach acid production with age can hinder nutrient breakdown and absorption. This includes vital nutrients like vitamin B12 and essential minerals.

The result? Anemia, fatigue, and digestive issues. Consider supplementing with betaine hydrochloride and apple cider vinegar.

This helps your body absorb proteins, healthy fats, and other energy-producing nutrients, even with low stomach acid.

7. Vitamin Deficiencies: The Unsuspecting Energy Drainers

Nutrient deficiencies, particularly in minerals like potassium and magnesium, contribute to exhaustion. Leafy greens are a great source of these essential minerals to boost your energy.

Don't skip breakfast, as this is a key moment to intake essential nutrients to feel energized for the day and keep energy levels up all day.

How to Increase Energy: A Three-Pronged Approach

Here’s how to increase energy naturally:

1. Optimize your diet. Going low-carb or keto, along with intermittent fasting, can significantly improve energy.

2. Manage stress to improve sleep and regulate cortisol for better rest. This helps to improve energy throughout the day by reducing tiredness.

3. Address post-infection effects by boosting immunity with antioxidants, B vitamins, and zinc.

These steps can help sustain energy levels, transforming fatigue into vitality. These breakfast people suggest these steps for starting your exercise routines in a positive manner as well.

How to Increase Energy: Helpful Practices and Strategies

Beyond addressing root causes, these practices can help increase energy:

• Prioritize Sleep: Aim for seven to eight hours of quality sleep for rest and recharge. A good night’s rest and a day avoiding sugars and carbs will help you lose weight and improve energy levels during the day.

• Stay Hydrated: Carry a water bottle and drink often to prevent dehydration-related fatigue. Make sure you have good daily water consumption, increasing energy with proper hydration.

• Exercise Regularly: Engage in at least 30 minutes of moderate-intensity aerobic exercise, like brisk walking or cycling, for an energy boost. Start small, focusing on consistency. Moderate-intensity aerobic exercise is shown to improve energy and can act as an energy source.

• Choose Healthy Snacks: Opt for lean protein, fruits, peanut butter, and healthy fats instead of energy drinks and vending machine snacks. Look at snacks as ways to help you sustain energy levels between meals. Look for coffee, tea, or snacks with low amounts of sugars and carbs, especially when starting exercise or for a way to combine protein with carbohydrates to keep energy, prevent dips in blood sugar, and boost energy for day-long productivity.

• Manage Stress: Practices like talking therapies, deep breathing, yoga, and Tai Chi lower cortisol, positively influencing your circadian rhythm, which improves the chances of weight loss.

• Consider Supplements: Supplements like ashwagandha and essential minerals can provide an extra energy source. Consult a registered dietitian before long-term use.

• Maintain Healthy Eating: Incorporate proteins, whole grains, fruits, and vegetables into your meals, and as breakfast, people know a good healthy breakfast. Combine protein sources, especially those that come from animal products, and healthy fat for balanced meals to combat tiredness from a poor diet and prevent dips in blood sugar that sap energy. Skipping breakfast will hinder your progress.

Consistency and avoiding large meals before bed improve blood sugar control and energy levels. A good night's sleep goes a long way towards having enough energy for physical activity.

Prioritizing Restful Sleep to Maximize Daily Energy

One of the most effective ways to boost energy levels is by ensuring high-quality, restorative sleep.

Poor sleep habits, such as excessive screen time before bed, can significantly disrupt your sleep cycle by delaying melatonin production and making it harder to fall asleep.

This disruption not only affects your rest but also leaves you feeling fatigued and less productive the next day

To optimize your energy levels, establish a nighttime routine that minimizes digital distractions.

Swap screens for calming activities like reading or journaling to prepare your mind and body for restful sleep.

By prioritizing good sleep hygiene, you set the foundation for sustained energy and better overall health throughout the day.

Conclusion

Learning how to increase energy is a journey of understanding your body and making sustainable changes. It is about choosing healthy food options. This can help improve energy, boost energy, and keep energy.

Focusing on these practices and including them in your lifestyle will contribute greatly to feeling better and avoiding those pitfalls that can deplete our body's energy reserves.

From diet adjustments to stress reduction, better sleep, and a healthy diet with balanced macros, addressing the root causes of fatigue is key to feeling more energized.

This allows for sustained energy, keeping energy levels up, and prevents feeling tired.

FAQs about how to increase energy

How can I boost my energy levels?

Boosting energy involves lifestyle and dietary changes, prioritizing enough sleep, balanced meals, exercise, stress management, and hydration.

Why is your energy so low?

Low energy has many causes: poor sleep, demanding days with lots of physical activity, adrenal fatigue, hormonal issues, poor nutrition, or medical conditions.

How can you increase the amount of energy?

Proper sleep and diet are essential, but water is crucial, too. Staying hydrated can alleviate a chronic lack of energy by fighting the feeling of being tired.

How can I increase my self-energy?

Increasing "self-energy" refers to overall well-being. Prioritize self-care: yoga, Tai chi, talking therapies, deep breathing, and following your circadian rhythm for sleep.

All of these tips are how to increase energy naturally without any sort of quick fix. Choosing healthy foods to start off your day is part of the secret breakfast people find.