How To Beat Fatigue and Improve Energy
Feeling like life just punched you in the face? Chronic fatigue is the number one complaint I hear from individuals during health consultations. The way that I have found fatigue easy to explain, imagine your “check engine” light turning on in your car, it could mean one quick fix that needs to be completed or it could mean several more serious issues that need to be addressed...or it honestly could mean that it's been running for too long and it's out of gas!
If fatigue is something you've been experiencing for a while, then it's more likely that your body is trying to communicate with you that something is wrong. If this is the case, what can you do today to improve your energy? Vitamins & Minerals It could mean you’re deficit in a particular vitamin and/or mineral. The big three typically tend to be Vitamin B12, Vitamin D and/or Iron with the first two being predominantly seen in women. However, before you go buying a bunch of supplements, get bloodwork done and consult with your physician to verify that there is indeed a deficiency.
Lack of Quality Sleep
7-8 hours of sleep is the golden rule, even for those “hustlers” out there. The hard truth is, a lack of sleep will only keep you going for so long until your stress hormones gets depleted to the point where you risk serious health concerns. If stress is a factor as to why you can't sleep, try eating a small serving of healthy carbohydrates before bed. Carbohydrates can shut off the stress hormone known as cortisol which can help with easing your stress, making it easier to relax and fall asleep.
Caffeine is a great tool for weight loss, mental clarity & performance but often is abused. Keep it to no more than 200mg per day and your last serving no sooner than 6 hours before bed. Just like with anything else, our bodies can adapt to caffeine if we have it on a regular basis, this is why most people have to increase the dosage that they take in to get the same amount of energy even though it is common that after a while, individuals will stop feeling the effects of caffeine all together. Even though it can be challenging, having time periods where lowering the amount or cutting it out all together can reset our adrenal glands and keep our hormones balanced.
Take your bodyweight, divide it in half and that’s typically the amount of ounces you want to drink per day PLUS 15 ounces for every hour you exercise and/or have an outdoor active job such as a construction worker. Also, ask your physician how your electrolyte numbers look because it's a possibility that you could be drinking enough water throughout the day but your body is simply not holding on to the electrolytes.
Yes, too much exercise can lead to burnout if recovery isn’t a focus. You don’t have to do high intensity workouts 5+ days per week to lose weight and get healthy. Remember, nutrition is king when it comes to body composition goals! There are several individuals that are short on time so they combine a great eating regimen with a 20-30 minute workout and they see amazing results. The new school rule that has been seen to be incredibly effective for recovery is after every 4-6 week training cycle should include a 1 week "deload." Deload weeks consist of dramatically reducing overall training volume so you allow your body the opportunity to successfully adapt to the already occurring changes as well as mentally and physically prepare you for another strenuous training cycle.
Poor Quality Meals
Eating processed, pre-packaged, low nutrient dense items is a sure fire way of stressing your body out. Your body needs high quality foods to perform at high quality, it's as simple as that. That's not to say you can't enjoy your favorite treats but life should be about balancing your favorite foods with your healthier options. Also, don't let fast food chains fool you, through great marketing and fancy labels, they try to convince you that even health nuts can enjoy their "healthy alternative options" but if you do a little digging, you shouldn't be very surprised with the processed and artificial junk they fill their items with.
You don't have to learn to live with chronic fatigue. Will it require a little work and sacrifice to feel at your 100% best? Absolutely, but the options and solutions are out there. Remember, if you are struggling with fatigue and wanting to improve your energy, reach out to us for a FREE 30 min phone consultation to get you on track.
"Coach Taz" aka Taylor Rodriguez is owner and head coach of Taz Fitness & Nutrition. He is a Personal Trainer & Nutrition Coach located in Deltona, FL that coaches individuals online and in person. Taylor was a former partying pro wrestler turned fitness enthusiast after the economic downturn of 2008-2010. After losing almost 70 lbs, his new passion is to help struggling individuals find a new confidence within themselves to achieve any goal that they see possible. To begin coaching with Taylor or to request a free consultation, contact us today.
Follow us on social media:
#eatingforaesthetics #bodycomposition #weightlosscoach #macrocoach #nutritioncoach #healthcoach #recovery #caffeineoverdose #dehydration #vitamindeficiencies #overtraining #nutrientdensemeals #chronicfatigue #lowenergy #deltona #deland #volusia