Hey, friends.
Welcome back to Uplift for Her.
Today, we're talking about something I hear all the time and something that I have struggled with
myself.
I am just so tired and nothing seems to help.
If you have been dragging through your days, waking up already exhausted, crashing in the
afternoon, or feel like your body is just running on fumes, then let's dive in.
The truth is a lot of things that restore energy aren't fancy, but they do require consistency.
So in this episode, I'm sharing seven steps we can take today to start getting our energy back.
Practical, doable things that go beyond just another cup of coffee or another Diet Coke.
We are going to talk about sleep, nutrition, hormones, nervous system, and even emotional
fatigue, and how to figure out what it is your body is actually asking for and how to do it.
If this episodes helps you, it would mean so much to me if you'd leave a review or share it with a
friend.
This is how we can keep offering the support for free and to reach more women who need it.
Let's get started.
I hope you're having a good summer.
This is really the perfect time to talk about what we're gonna talk about today, which is being
tired, because summer is actually the perfect time to help get your energy jump started.
In the middle of winter is not the perfect time to try to figure out your chronic fatigue or your your
fatigue that's bothering you.
We really wanna do it when there's great light and life feels a little bit easier.
That winter can be really tricky.
So, hopefully, today, I'm gonna go through these top seven things that you can do.
I'm a little extra sometimes, honestly, so I have a hard time sticking to just seven.
So it's actually seven categories of things that you can do with lots of little steps in between.
And listen to this while you're in the car, but, ideally, if this is something you struggle with, if you
are tired a lot, then sit down with a piece of paper and listen to it at two times speed or go get
the transcript from our website and really dial into this and see what are these individual steps
that feel like they are speaking to you the most, that feel most doable for you because it is just
not worth it to feel tired all the time.
Life is too short for that.
Life is too good for that.
And there are really easy, some not so easy, but really doable things that can help our energy.
And I wanted to start today by sharing a little bit of a personal experience.
You know, when we think about folks who are in my role, who are practitioners, who are sharing,
oftentimes, they have this dramatic transformative experience that got them into functional
medicine, and that's not really my story.
But one thing that I can say has drastically transformed is my energy level for the better.
So I wanna share that a little bit just to give you some context of where this is coming from.
And, of course, I have more experience with other people and their energy getting better than I
do with my own, but I just wanted to share my own experience with fatigue because this has
been a lifelong thing for me.
I have always been tired, like, really tired.
My family has many photos of me sleeping in random positions and random places in you name
a setting, and there's a chance that I have fallen asleep in that setting.
And sadly, I will say, including talking to patients, not very often, but there are times that I
remember sitting on that little medical stool in the exam room and dozing off.
And I have no idea what my face looks like, but I really apologize to you if if that was you.
And you were the patient.
It was not personal, and I care deeply about you, but I was really tired.
So I've I've fallen asleep standing up.
When I was in college, I fell asleep in very random places.
You know, you'd walk through the hallways of the the university buildings, and there would be,
like, glass display cases.
Because there's a display case, there's no no one standing there.
There's no chairs or anything.
So I would put my backpack down, and I would sleep there.
I would, in in every circumstance, fall asleep in the library while studying, and and the list goes
on and on.
So I can really relate to this level of fatigue, this like, I fortunately have not had the deep fatigue
that you can't get out of bed, but, otherwise, that just exhausted all the time.
I I can really relate to that.
And I think that so many of us, especially as women, just kind of figure we're all tired all the
time.
And when I have patients come and tell me that, like, how's your energy?
Well, you know, it's normal.
How normal?
Like, it's the same as everyone else.
Like, no.
I don't want that.
I think that we should expect more from our bodies.
Our bodies are capable of supporting us through the day without being exhausted if we do it in a
way that our body needs.
So that's what I wanna really dive in today is if you are tired, I want you to not feel as tired,
hopefully, by doing these things.
It is a really solvable problem, and I didn't have a functional medicine doctor.
I was kind of just learning as I went.
And so I started just not even thinking about fatigue.
In fact, if I'm being completely honest, it really, the biggest changes in my life came as I was
taking care of patients, and I would tell them the right answers because I knew the right
answers, but I wasn't really doing them all the way myself.
And I would tell them the right answers, and they'd come back, and they'd be like, I feel so much
better.
And I'd say, in what ways do you feel better?
And they'd say, I can show up.
I can go play with my grandkids.
I can go do these things.
And I would listen to that thinking, like, oh, that sounds so good.
I should probably do this.
So I'm a terrible example, but I now have done it, and my energy over the last, I'd say, probably
four to five years, is night and day to where it was.
Part of that is granted I'm I'm not waking up in the middle of the night to deliver babies anymore,
which is happy sad, but most of it, I think, is because my body actually is functioning so much
better because of these exact things that I'm gonna go over.
So there are ways to not be tired.
So the first thing, before we dive into these seven things, the first thing I wanna help us all
remember is that there are different kinds of fatigue.
Not all fatigue is created equally, and if you can understand what kind of tired you're having, it
helps narrow down what things you should do.
So there is, like, that bone aching fatigue, like, I cannot get out of bed to save my life.
Then it splits off from there.
There are people who really struggle to get out of bed, but once they're out of bed, they're fine.
They'll do great.
And I I call that the burn off phase.
You know, you get out of bed and it burns off in a couple minutes and you're fine.
Like, super hard to get out of bed, but after that, you're good.
There are other people who are like, it takes me two hours for the fatigue to burn off.
You know?
I might have to change what I'm doing in the morning because I just cannot get up and get going
until at least ten or eleven or noon, and then I might have two hours, and then I'm exhausted
again.
And then I have patients who will have just afternoon crash.
They wake up okay, they do okay for the morning, and then they tank in the afternoon.
And then there's sort of just low level fatigue.
Like, I'm never crazy tired, but I'm just always tired, like, always some tired.
So understanding what kind of fatigue and when you're having it, first of all, helps us really
understand what to do about it.
And the other kind of fatigue that we have is emotional fatigue.
And this is really important to understand because doing all of the other things that I talk about
are are not really gonna help us with emotional fatigue.
What helps with emotional fatigue is emotional care.
Right?
It's dealing with emotional fatigue, not dealing with body fatigue.
So understanding and asking yourself, am I fatigued because life feels hard?
You know?
Do I want to stay in bed because I want to hide from my life because I want that blanket over my
head so I don't have to think about anything?
Do I get that ache when I wake up of like, Oh gosh, another day.
I just I don't know if I can handle it.
Another way that emotional fatigue shows up is if it flares when you get into an argument or
when things don't go your way and it just crashes your energy level.
Another way that it shows up is in a milder way, is just through the day.
If you are doing okay in the morning, you wake up, you're doing okay, and then you get to a
certain point in the day and you just tank emotionally.
One of these that I think of a lot is with folks in the medical, in the healthcare system, and
teachers also.
I put moms in this category too, where you just do the same thing most of the day, and then at
some point, you're just over it.
Like, I don't wanna do this right now.
Like, I don't want to keep doing the same thing.
Even if you love it and for teachers, for example, you might love your kids and and might love
teaching, but at a certain point in the day, you're just over it.
You're ready for a break.
You're worn out by that day and what it took from you, and you just need whatever you need.
It's it's based on that idea of, like, that emotional fatigue.
So first off, just kind of think about when that fatigue is showing up.
The second thing is to look at when it started.
Did it start, you know, two weeks ago?
Did it start a year ago?
Has it been your whole life?
Because that too can help you kind of figure out what it is.
Now into these seven things, these are just seven categories that I came up with that can help
guide us towards what to try to help be not so tired.
Now, obviously, the first one you can probably guess is sleep.
If your sleep is terrible, then the chance of you having great energy is much lower.
And so I always start with sleep because it's not always.
And I would say for my patient population, I would say it's not usually the main source of fatigue,
but it is the first one that we need to talk about.
Because if we fix everything else and you're getting three hours of sleep or you're getting
interrupted sleep for six hours, that's not great.
You're not gonna feel great.
So the first thing we wanna think about is sleep.
So when we think about sleep, we think, are you going to bed on time?
Are you falling asleep?
Are you waking up a bunch?
Are you waking up feeling refreshed?
For people who have struggles to fall asleep, we're really going to start first with the
environment leading up to sleep.
Are you stressing right up until the last minute?
Are you exercising right before bed?
Are you eating right before bed?
In order to help our bodies fall asleep, we want to have a system in place that helps the body
transition from being awake and taking care of our regular daily challenges to shifting to brain.
It's now time to rest and recover.
And so to do that, we don't wanna be digesting while we're trying to go to sleep.
We don't want to have had caffeine in the system from at least on for most people.
And this includes people who say, like, caffeine doesn't do anything for me.
I could have a a Diet Coke at and then still fall asleep fine some nights.
Like, I still if you're struggling with sleep and energy, I still would cut that caffeine off at the latest
in the early afternoon.
So we wanna create this environment that helps our body fall asleep, not digesting, not having
caffeine on board, not having a bunch of sugar on board.
So you might try cutting out desserts for a week or two and seeing if that helps you fall asleep
better.
You also wanna think about not solving all of life's problems in the moments before you go to
bed.
I call it fighting tigers.
Right?
We fight tigers all day.
We're dealing with problems all day.
You have to find a way to tell your brain, okay.
That's for daytime.
Now it's nighttime.
I call it a gateway routine.
What is your ritual that is that gateway from day to night?
For some people, that's going to be offloading or dumping the problems of the day, and
journaling can be really helpful there.
Don't let it get in your brain of, like, you're supposed to recount the the things of the day, like,
you're journaling for your posterity or whatever.
I'm talking about a brain dump journal.
Like, whatever words need to come out, give them a way to come out.
With technology, there's there's some easier ways to do this.
Some people will do it on a voice note and then delete it.
So if you don't want to write, you can type.
There's online journals, or you can make a document and delete it.
You can voice it and then delete it.
You you just want to have a chance for your brain to say what it needs to say.
This is especially true for those of us, I think this is everyone, who feels quite busy, who feels
quite stimulated through the day.
Because when is the brain getting a chance to communicate with us?
Like, it's sounding alarms all day, like, don't forget to do this, and that person was a jerk, and
make sure that you don't don't do this, and you're a failure, and you're you know, our brain is
constantly communicating, but how often do we pause and, like, allow that communication
space?
And if we allow it space, sometimes it just needs to deliver the message and then it will chill out.
So offloading those burdens of the day can be something that can help us prepare for sleep.
In addition to that, there are physical cues we can give our body to switch gears from daytime to
nighttime.
That can be many, many things, meditation, stretching, calm breaths, tea, the ritual of making a
tea that's nice, a warm bath, an essential oil that you like, a lotion that has a smell that's very
calming to you, candlelight, you know, having whatever it is that helps you tell your body in a
ritualistic way.
Like, I and what I mean by ritual is I do this every single night.
And so then as I get that stimulus, the brain is like, okay.
Got it.
It's time to stop fighting tigers and move into preparing to sleep.
So when we're talking about supporting sleep, the first thing is, are we falling asleep?
Now there are some supplements that can be really helpful to fall asleep and stay asleep.
One of them in perimenopause is progesterone.
If it works for you, it works really well.
If it doesn't, it doesn't.
So it's not the end all be all, but, man, if it works, it works really well.
Another thing that that I really like to help people fall asleep, especially if they're having trouble
shutting down their brain, is a supplement called l theanine.
And l theanine is an amino acid that can really help with sleep and anxiety for so for a lot of
people, that will help really calm down the brain.
Ashwagandha is another one.
It's an adaptogen that can help the brain chill out.
I think it changes the perspective of stress, so it helps us feel like, I'm not making my stressors
up, but they're okay to till tomorrow.
Like, they're not critical.
They're not gonna get me while I'm sleeping.
Passion flower tea, or there's various calming teas, or now there's lots of different drinks and
and different formulations that you can get to help calm the brain down, but I don't find that any
of those supplements work as well in isolation.
Most of them work very well with a gateway routine with instruction to your body that I am now
going to calm down.
So, magnesium glycinate is another one that I really like there.
So looking for ways to help your body fall asleep.
Another thing that's helpful there that I'm sure you've heard is to eliminate screens or narrow
screens, the usage of screens down in the hours leading up to bedtime.
No one wants to do this.
Right?
If you're using screens to cope before bed like I am, then you don't wanna do this.
But here's what I would say.
If you are absolutely exhausted, consider it an experiment.
Just see if two weeks for two weeks, you can really give that window of time before bed to have
no screen time and just see if it makes a difference.
Some people, it really makes a huge difference, and some people, it makes zero difference.
So now you can know for yourself.
Does that make a difference for you?
And I would say that about all of this.
Don't feel like this you have to do all of this all at once, but do your own experiment to see if it's
beneficial.
So can you fall asleep okay?
And then can you stay asleep?
If you're waking in the middle of the night, can you do a meditation or do a body scan,
something to get your to allow your brain to help you get back to sleep?
Along the lines of supporting sleep when we're dealing with fatigue is looking for sleep apnea.
If you snore, if your partner who sleeps next to you says that you kinda hold your breath a little
bit, if you're a mouth breather at nighttime, all of those things would be reason to consider a
sleep study.
There's now home sleep studies that you can pay for out of pocket.
There's even some direct to consumer.
They're not my favorite because you you kinda want help to interpret and know what the next
steps are.
But there are ways now to get an affordable sleep study.
Insurance frequently pays for it very well if you have daytime fatigue and any other sign of sleep
apnea like snoring.
So if you do snore and or you are fatigued, then doing a sleep study is helpful.
Now some people don't want the answers of the sleep study because if it shows apnea, then
we're talking about a CPAP machine.
But I think data is helpful.
So if you have apnea, we should manage it.
And there are other ways that we can help with that.
There's dental appliances.
There's sometimes orthodontic work, sometimes inflammation work.
There's lots of things that we can do to help with that.
But if you're waking up or having restless sleep all night, then that's not gonna help your fatigue,
so it's worth knowing that.
And then the last thing I would say is looking at your circadian rhythm.
Your circadian rhythm is your body's relationship to light and that sleep wake cycle.
And this is hugely beneficial, but when I say it, you're gonna think I'm bonkers.
And you're gonna think, like, I am so exhausted.
There's no way doing that simple little thing is going to make a difference.
But summertime is the perfect time to test this out and try it for yourself and see if it's going to
work, and that is helping to support your circadian rhythm.
Your circadian rhythm is especially important if you have hormone issues and if you are having
trouble getting out of bed where it feels like you just wanna keep sleeping for three more hours.
That means that your body is not responding to the light that it's seeing.
So one of the ways we can deal with this is to get natural light first thing in the morning.
This is way harder to manage in the winter.
But if we can get your body trained in the summer, oftentimes, it's easier to manage in the
winter.
When I first started on my journey, I heard this and I was like, you hear the influencers who are
like, I I go outside for twenty minutes every morning and meditate.
And I was like, I'm not doing that.
I can hardly, like, get the covers off of me to get out of bed.
I just can't do that.
And so what I did instead was we have blackout blinds in our bedroom, and we have tiny cracks
of light that come through.
So as soon as my alarm went off, I would force myself to focus my eyeballs on that tiny strip of
light coming through the blackout blinds.
And that, when I started, was enough to get my feet out of bed and to get to the bathroom.
And in the bathroom then, we don't have blackout blinds, so I would look out the window and I
would just get light in my eyeballs.
And I know it sounds silly, but there are receptors, cellular receptors in the back of your eyeballs
that are just looking for light.
Their whole job is to say, is there light?
Because if so, I will trigger all of the I'm awake mechanisms.
And if there's no light, then I will not trigger those awake mechanisms.
So we want the eyeballs to see light so that we can have all of the awake mechanisms, so that
we can get appropriate amounts of cortisol, and we can suppress our melatonin, and we can get
the cells hopping and producing energy through their mitochondria.
We want all of those things that are triggered by light.
This one is free.
It is easy, and I I'm not surprised, but, truly, many people will not do this.
And it is so easy to do.
So if you can get your eyeballs to have some light, that means if you don't have blackout blinds,
just look out the window.
If you do have blackout blinds, can you open them right when you first wake up?
There are some other artificial, you know, lights and things that I do like in the wintertime, but in
this time of the year, if you can just get light in your eyeballs first thing when you wake up for a
brief period of time, one minute, we're not talking about fancy, it really can start to make a
difference.
I think it takes about two weeks, maybe up to four weeks to really see that training get into your
circadian rhythm in your system.
But if you can get light at the appropriate time of day, it really does start to help.
Now also in summer, the added bonus to this is it's not cold outside.
So if you can then, once your your your feet are on the ground, you're out of your covers, you're
getting up and moving, can you go stand outside?
My favorite is to stand on grass as opposed to pavement.
That's called grounding.
People will have their scientific explanations.
I don't know.
I don't care.
I just feel good when I do it.
So if we can put our feet on grass or nature on on dirt or whatever and get that light in our
eyeballs and then take that opportunity to do a little centering to say, this is who I wanna be for
the day.
I want to be alert.
I want to be energetic.
I want to be calm.
And and for me, I'll kind of imagine passing off all of the garbage that I'm carrying around with
me, just passing that off through my feet into the ground and saying, this is who I wanna be
today.
I don't need this other stuff.
I don't need to be, you know, stressed.
I don't need to be racing.
I don't need to be in any urgency.
Like, it's just my little centering moment that I think helps with the nervous system, but it also
helps with that circadian rhythm in our brain.
The more we tell our brains what we want, the better it's going to tell our bodies to give it to us.
So it's brief.
I do this in the morning, many mornings, for, like, a minute.
It's not long, and it doesn't take much.
But that's our circadian rhythm.
If we can start to help our circadian rhythm, the first thing you will notice is that waking up, that
you'll start waking up.
I wake up I have never woken up to light in my life.
Like, I will sleep as long as I need to very well.
But after doing these these teeny little tricks, I found myself waking up consistently six, .
I still am not always good at getting out of bed, but but I can wake up really naturally and really
easily now just with that light cue.
So so trust me on that.
If you do nothing else, this is a really great place to start is with circadian rhythm.
If you're struggling to fall asleep, then also do those other exercises.
If you feel like you've nailed your sleep, you're falling asleep, you're staying asleep, you're
waking up, you're doing the things I'm talking about, the next thing we think about is how are
you fueling your body?
So this is number two out of seven.
Number two is fuel the body.
There are lots of good ways to fuel the body, and the Internet wants to tell us so much about
what we're doing wrong and all the things that you should stop doing and all the things you
should stop eating and all the bad things that it's doing to you.
But, really, what we want to start with is how are you fueling?
What are you giving your body that it's running off of?
Not what are you giving your body that it's not running off of.
So Smarties or, you know, your your candy of choice, a candy bar, you're not running off of that
very well.
How are you fueling your body with the good stuff?
Are you getting enough of the, protein in?
Are you getting enough healthy fats?
Are you getting enough minerals like zinc and potassium and magnesium?
Are you getting these good minerals into your body?
Are you getting enough vegetables with the colors on them, those phytonutrients?
Colorful vegetables all have different things in them that are really reparative to our cells.
So we're really looking at what are we doing to program the body to give us energy.
Are we giving it the fuel and the instructions so that the body says, oh, she just told me that she
has fuel on board.
She wants to use that fuel to go do something fun.
Here you go.
I will connect those dots and give your body the energy it needs.
Most of us have messed up that process through not having adequate fuel and through asking
our bodies to do too much.
So if we're under fueling and then we're running all the time or we're doing Orangetheory or high
fitness or CrossFit, and we're just demanding so much out of our bodies, then we're not telling
our bodies the right equation.
We're not telling them the right thing.
We wanna give it the fuel and then ask it the appropriate things in terms of expenditure of
energy.
So if if we're getting specific, the first thing I recommend is figure out breakfast.
Don't think about anything else.
Don't think about what to cut out.
Don't think about blood sugar regulation, although I'm gonna talk about that in a minute.
Just think about breakfast.
If you've been doing fasting and you're skipping breakfast and that's working for you, fine.
We can talk later.
But if you are skipping breakfast because you're in a rush and you're exhausted, then not the
right time to start intermittent fasting.
Right now, we fuel, and you focus on breakfast.
30 to 40 grams of protein at breakfast.
50 if you're tall.
So really focusing on that higher protein breakfast first thing.
Don't think about anything else.
Just get the protein in in the morning.
If you can get something colorful, like berries or beets, having some sort of color in your
breakfast, then you get extra credit.
So you're doing protein.
You're doing something with healthy fat.
Most of the things that we eat for protein, like turkey bacon or eggs or other things that you
would have for breakfast, have those healthy fats and have the protein.
So that's our goal number one, is to have this high protein breakfast, colors in there, and then
limiting sugar in the breakfast.
So we're trying not to have high sugary foods.
This is going to help set the stage for energy.
What a lot of us do incorrectly is we have this diet culture in our brains from the nineteen
nineties.
Right?
And we wake up and we say, secretly, I wanna lose weight, and so secretly, I'm gonna be really
happy if I'm not hungry and I can skip breakfast because that'll mean fewer calories for me.
And and then we tell ourselves, like, oh, I'm not really hungry or I'm too rushed or whatever the
excuse is.
We're skipping breakfast.
Then we get to lunch, and we may not be hungry yet.
And so we, you know, secretly pat ourselves on the back, like, good for me.
My appetite is so tiny, and I'm gonna lose weight because I'm not eating because I don't have
much of an appetite.
And then we get to the afternoon, and our energy tanks.
And then we get to dinner and we're starving.
And we wanna eat all the things.
We wanna eat all the ice cream and all of the candies and all of the sweets or all of the salty
things and all the chips and all the carbs.
We do it all backwards.
If we can choose our breakfast when we're not starving, we're gonna make better choices, but
we're going to fuel our body up front.
And the body's gonna say, got it.
You gave me fuel.
I'm gonna use that fuel to give the cells the energy that they need to go do your day.
Great.
And then we get to lunch, and you do it again.
You get that nice high protein, low sugar, low simple carbohydrates, and you're aiming for
protein and fiber in lunchtime.
Then by the time you get to dinner, your body's really well fueled, so you're not gonna have
crazy cravings.
You're not gonna have as much of that energy crash that you're like, I have got to eat right now
or I'm going to die.
You're really going to have that energy on hand so you can make a healthy decision for dinner,
and then that's going to enable you to cut out the sweets after dinner.
So you see, we go about it wrong.
The first thing we wanna say is, like, no sweets after dinner.
That's the first thing I'm gonna do is I'm gonna cut out sweets.
And then the second thing I'm gonna do is I'm gonna cut out carbs.
Like, it's the wrong order.
You're gonna be hungry, you're gonna be hangry, and you're gonna be craving sugar or salt.
So instead, start with breakfast, high protein, some colors, some fiber, low sugar.
Same thing for lunch.
Have Have a healthy dinner, whatever that looks like for you.
Cut out the dessert.
Stop eating after dinner, and watch that energy start to improve.
I will tell you with patients, I have a hard time getting some of them to do the light thing.
The ones who do will say it will help.
But this is the one when people do this, they come back and they will say, like, I cannot believe
how much energy I have.
The other two things along here that they are surprised by frequently is the benefits of cutting
out caffeine and the benefits of cutting out alcohol.
No one wants to hear me say that, and I don't think you have to do it forever.
But if you do your science experiment on yourself and you say, I cut out caffeine, I felt like trash
for four days, maybe a week, and then, gosh, my energy really started to level out through the
day where I wasn't peaking and crashing and then needing more caffeine and then crashing.
A lot of people find that they're better off without caffeine, and I invite you to make that decision
for yourself.
I'm not anti caffeine.
A lot of people do great with coffee.
A lot of people do great with other caffeinated beverages, and I don't care, because it doesn't
affect my life.
But if you are struggling with energy, then it's worth it to do that experiment and see if that's
what's best for you.
Alcohol too, lot of people will find that their energy will just level out with cutting out alcohol.
So worth the experiment to do.
The other thing along the these lines of of our second step of helping to not be so tired, fueling
the body, is electrolytes.
I'm a big fan of electrolytes.
I think that in a perfect world, I'd like to fix everything with food.
I find that we often need electrolytes, whether that's some people will say it's our soil practices,
so our food is deficient or, deplete of resources in them.
Sure.
Whatever.
But when we have electrolytes, a lot of women feel better.
So that's another science experiment that it's worth it to do.
I find a lot of women also sip on them through the day, or they drink them first thing in the
morning.
If they exercise in the morning, they have the electrolytes right there.
I don't have any data behind that.
For for those who are really brilliant in exercise physiology, they may say to do the electrolytes
at the time that you're sweating.
But I will say, anecdotally, from myself and from my patients that having those electrolytes in the
afternoon oftentimes helps way more.
It helps with that afternoon crash so that you kind of feel this renewed sense of energy about an
hour after lunch.
So I will frequently have lunch, and and this is what I recommend for my patients is about an
hour after lunch, when you start feeling that, like I call it crash.
You know, when you start feeling that energy sag, that's a great time to have electrolytes.
You can try a half a serving.
You can try a whole serving.
And I recommend just drinking it.
Don't sip on it for the next five hours, but drink it, you know, over twenty, thirty minutes,
whatever.
But but get that in, and that can make a really big difference if your energy is more low grade.
Now if you have that more constant fatigue, then you're going to need to do more of these
things.
I don't think any one of these things is likely to make a massive difference.
But if you're doing the circadian rhythm support, if you're doing the electrolytes, if you're fixing
the protein and doing all of those things, then you're more likely to see it fix these bigger
problems.
But if it's really just afternoon fatigue, then oftentimes those electrolytes can make a really, really
big difference.
The other thing to try is to cut out inflammation in the diet and to stabilize blood sugar in the diet.
Oftentimes, we have energy peaks and valleys through the day because our blood sugar is
trying to keep up and figure out what we're doing.
If we are fasting, and then we break our fast with carbohydrates, then the body's glucose shoots
up.
And then if we have a healthy insulin response, then our energy is going to tank as that insulin
is effective at dropping our blood sugar, and then we'll feel like we need to eat, so it will go up
again, and then it will tank.
So we really want level blood sugar.
Well, how do we stabilize blood sugar?
You eat protein, you eat fiber, you eat healthy fats.
You don't eat many sugars and many simple carbohydrates.
Simple carbohydrates, the easiest way for me to think about it is carbohydrates that don't have
fiber.
So if you look at the label and there's no fiber, then likely it's a simple carbohydrate.
If it has fiber, like an apple or a piece of fruit or a sweet potato, then that's more of a complex
carbohydrate.
So by stabilizing our blood sugar, we often can feel much more stable energy.
So oftentimes in my clinic, what I'm asking people to do is to do a big science experiment where
we kinda do everything at once.
So we are going through an elimination trial where we're cutting out inflammatory foods.
We're also boosting nutrients, so we're adding all the protein, all the fiber, all the vegetables, all
the healthy fats, adding in the electrolytes, adding in the sunlight, and all of that does
accomplishes everything I've talked about all at once.
It stabilizes blood sugar.
It fuels the body.
It gives the body the appropriate cues to release energy.
And I would say sixty to seventy percent of my patients, that's all they need.
Now I have a skewed perspective because I have patients who are are coming to me with years
of chronic fatigue, but I will say it still works for a lot of them just to go through these first two
steps.
Reset your sleep and circadian rhythm and fuel your body.
One of the questions I get asked all the time is, what supplements do you recommend?
Now whether this is for daily essentials, sleep support, gut health, what to take during
pregnancy, I know how overwhelming it can feel to choose the right products.
I have spent hours myself combing through these brands and ingredients, trying to make sure
that I can find things that I'm comfortable taking myself and that I'm comfortable recommending
to my family and to my patients.
I'm then able to get feedback from my patients and family to see, did these supplements actually
accomplish what we were hoping that they would accomplish?
And this is why I created a curated full script storefront with the brands and supplements I trust
most.
These are the same ones I use in my clinic and in my own home.
When patients say, what do you recommend for magnesium?
Or what do you recommend for fish oil?
Or what do you recommend as a fiber supplement?
All of these supplements are listed in this storefront.
If you're curious, just visit the link in the show notes.
There's also a link on our website and through our Instagram account to explore all of my
favorites in one place.
When you purchase through the link, you get 15% off.
Now back to the show.
Now number three is kind of where I move next, and usually, I will do this at the same time if
they've come to me so that we don't waste time.
But I am looking at testing.
This is where I think about a sleep study.
This is where I do lab evaluation.
How's your thyroid?
How are your hormone levels?
How's your cortisol?
How are your inflammatory markers?
How are your nutrient levels?
If I have someone come back and their blood work is terrible, they have low nutrient levels, they
have high inflammatory markers, they're insulin resistant or prediabetic or diabetic, their
cholesterol's really high, then I'm still gonna go back and do what I just said.
We're gonna really dive into food, but we may use other supplements, and we may be able to
target differently.
So we may be able to add thyroid medication.
We may be able to add that progesterone to help.
We may be able to add testosterone or estrogen to help with symptoms so that we're not just
saying, like, well, maybe you should just sleep at night.
That's one of the frustrations I hear from patients is they go and they get one answer, and that
answer didn't solve it.
So that now they're like, well, I don't know what else to do.
There's always more answers.
There are always more things to try.
But if I can get clues from their lab work, then I can often get them quicker results as we're
saying, like, okay.
Let's get your thyroid leveled out.
Let's get your nutrients where they need to go.
The big nutrients that I think of with fatigue are iron, vitamin d, and b twelve or b vitamins.
And sometimes I see patients that all three of them are crazy low.
And if that's the case, then we wanna say, why are they low?
Are you not eating it, or is your gut not absorbing it?
But we can also replace it at the same time.
And I do have some patients, a a good number of patients who when they're super deficient,
that's all it takes.
Their energy will be better when they add those nutrients in.
So it's worth doing that testing.
Another test that I consider is a gut test.
So a gut test, as you've probably heard from me and from other people, the gut is kind of core to
so many things.
So when people have weird things that aren't getting better, I wanna know what's going on in
the gut.
Now if your symptoms aren't so bad, then we can start with other things.
But if you're having persistent issues, then the gut is one of the first places I go.
So I like to see really what's going on in the gut to see if we can address that.
Now I will say, if we do lab testing and it comes back abnormal, sometimes patients really
appreciate that because it feels like validation, like, oh, you found what's wrong with me.
But oftentimes, the lab tests come back totally normal, and that can be really frustrating.
What I will say is the lab tests we do only test for a couple things.
If I could do the test that showed how your circadian rhythm was, if I did the test that showed
how long it was taking you to fall asleep and if you were doing your nervous system exercises
and if you were shutting your brain down and if you were eating enough protein.
If I could do those tests, then we'd find more reasons.
But the tests only give us that small fraction of things that we can see.
So don't be discouraged if your lab tests are normal.
Just consider it great.
I ruled that out.
I don't have insulin resistance, so I don't have to worry about that one.
I don't have vitamin d deficiency, so I don't have to worry about that one.
And then we move on to the other steps.
So, if there's something wrong, great.
We'll fix it.
If there's not something wrong with your lab work, great.
We'll fix something else.
So don't despair if those tests are normal.
Now step four, the fourth thing that you can consider when you are dealing with fatigue, we kind
of mentioned this earlier, but is it emotional fatigue, burnout, stress, depression, lack of social
connection, loneliness, boredom, lack of intellectual stimulation, or is it physical fatigue?
And, of course, as we know, the brain is part of the body, so it's never one or the other.
But sometimes there is more of a component of emotional fatigue and emotional burden.
And if we're just eating protein and, you know, waking up to the sun, that may not be sufficient to
deal with that.
So you wanna ask yourself some questions.
Are you feeling burned out with your job?
Are you feeling burned out as a mom, as a wife, as a person?
You know?
If so, the the answer lies there that we need to say, how do we adjust things so you don't feel so
burnt out?
How do we support you so that your your body can support your brain and your brain can
support your body and and the emotional state better so that you can have the energy that you
need?
If you're feeling emotional fatigue from a certain life situation, then sometimes we wanna start
there and say, how do we get you a break from this?
How do we support you better through this?
Is it mindset work?
Oftentimes, working with a life coach and or a therapist can be really beneficial in this state to
say, if I am just so emotionally fatigued, how do I change my mindset to manage that differently
so I don't feel so burned out?
So if you feel like it's burnout, if you feel like it's emotional burden, then that's where we wanna
get to talking to someone to learn those skills to help the brain process things better.
Along those lines, I think the nervous system can also be really helpful, and I'll come back to
that in a moment.
So if it's emotional fatigue, we really wanna look at that.
We also want to start if it's emotional fatigue, we wanna look at ways to connect.
How do we connect socially with people that feel more rejuvenating to us?
Are you feeling burned out because the people that are are closest to you are obnoxious or are
wearing on you?
And if that's the case, sometimes we do have to make hard decisions about saying, this is really
hard for me.
You're complaining nonstop.
I just this is not a good relationship for me.
Can I go to a relationship that I that feels like it lifts me, and I feel more full after, and I feel more
rejuvenated after?
Sometimes we have to explore that a little bit more as well.
Another aspect that I would put in this category is stimulation and overstimulation, and I might
even put this above burnout and emotional fatigue because I think this is probably epidemic
proportions right now.
We spend so much time on screens, on media, listening to podcasts, listening to music.
None of these things are bad.
I participate in all of these things.
But it's helpful to kind of look and see what space do you have in your life.
What quiet do you have in your life?
I find that we have so much to do that we're constantly either using our phone to make a list, to
meal plan, to look something up.
ChatGPT has only, you know, grown this where now we're we're we'll have a random thought
and be like, I wonder about that, and then we chat GPT it.
And now we're inundated with even more information.
Social media, podcasts, the news, whatever your media form is, where are you getting space
from that?
Where are you getting quiet?
Do you ever drive with with nothing on the radio?
Just drive.
Do you ever drive just talking to someone instead of listening to music in the background?
What's happening in your home environment?
Do you have a TV kind of always on in the background?
Do you have music always on in the background?
Do you have a radio always on in the background?
There's nothing wrong with those things.
Maybe you want those things, but but is it just always noise?
I think especially the more stimulating our life is inherently.
So if you have little kids at home that are just noisy, then that's going to be I don't want you to
ditch your kids, but that's going to be important for you to say like, okay.
Then I may not be able to handle as much other stimulation right now because my kids are so
stimulating to me.
And then looking at physical stimulation, you know, are you getting space where you sit by
yourself, whether that's in your car, in a warm bath, in nature, where your body can just be
without kids climbing on it or kids touching it?
I have little kids, so I can totally relate to that.
And the stimulation becomes additive.
So if you start your day with social media and not natural light, and then you listen to a podcast
while you're getting ready for the day, and then you drive to work and you're on Marco Polo.
I'm just listing my life right now, by the way.
And and then when you're at work, maybe you have, you know, music on in the background, or
maybe you're in meetings all day, or maybe you're on Zoom or FaceTime, which, in my opinion,
hit us differently than a face to face conversation.
It stimulates us differently if you have, you know, 18 people on a call and you're watching things
on the screen and you're also trying to manage your email, you get the point.
Right?
Like, we are so overstimulated, and that is exhausting.
So one of the first things you could try if you are fatigued and feeling it's more of this, like,
overstimulation, revved up emotional fatigue would be to try a media fast.
Can you give it a week or two weeks with no social media, with no podcasts, with limiting the
amount of time that you spend on your phone?
I get it.
This is hard, especially with where my kids are at in life, and we're running them places and
looking things up, and the teachers communicate things.
So I can't just tune out from my email, and I can't tune out from everything, but can you lessen
it?
And on the flip side of that, it's not just about lessening it, but it's about consciously choosing
space and time.
So one of the things that I've done recently is I've been in this you know, it's always a roller
coaster, and recently, there was a phase of the roller coaster where the stimulation was higher
for me.
And I found myself just sitting in a chair by my front window just kind of enjoying the sun, you
know, the spring and the summer and and the daylight there.
But I kept being tempted to, like, pick up my phone and look something up, and then I'd put it
back down.
And and then I'd pick up my phone to make a grocery list, and I'd have to say, no.
No.
I'll do it later.
Put it back down.
And then I'd pick up my phone to send a text message.
No.
I can do it later.
And just really how difficult it was to really turn off that stimulation and just to sit and do nothing.
And so finally, I had to set set myself a timer for five minutes.
Like, I am going to sit here and do nothing for five minutes, and it was so difficult for me.
So if that if that feels relevant to you, think about ways that you can find that space.
I think this is especially difficult for people who are identify as extroverts, you know, who feel like
they are very fueled by stimulation.
I still think there could be a max.
And if you're an introvert, then by all means, you need more space.
You need more time to recover.
But I think even for extroverts, there can still or people who feel like they have kind of ADHD or
they actually thrive on that stimulation, even so, I think try the experiment.
It's going to be uncomfortable for some of us.
And even more reason to start gradually training ourselves to have that space.
What does that feel like to have that space, and what does it feel like to actually recover?
So that's number four, identifying, is it emotional, and is it burnout?
Is it overstimulation?
And can you find that space?
Number five is nervous system regulation.
If you've listened to me ever before, then you will know that I talk a lot about fighting saber
toothed tigers.
And if this is your first time, then let me briefly recap that.
Our brains are built to keep us safe from danger.
That goes back to our days as a cave person.
Right?
That we were built to be very simple.
We were built to have babies and to not die.
So that's that's really what our mechanisms are working on.
If you wanna understand the body, it all comes from there.
And so if we feel like we are ready to fight tigers, then our body will adapt to help us survive the
tigers.
And in some ways, that's great.
We're really good at fighting tigers.
That's why we've survived as a species.
Right?
But if we get stuck in that mode where we feel like we're fighting tigers all the time, then it can
start to have trickle down effects in our bodies that are not good.
And one of the ways that happens is if we're fighting tigers nonstop, that means we are high
stress individuals, we feel like we're constantly putting out fires, we have tons going on in our
lives, we feel like we're in fight or flight all the time, then the body will rev everything up needed
to survive and shut everything else down to divert energy to survival.
So that says digestion, don't need you right now.
Sleep, don't need you right now, etcetera, etcetera.
So we will be burning through our energy stores just to keep us in fight or flight.
Well, what's not included in fight or flight is like going for a walk.
It's like getting out of bed.
It's like, you know, sitting and having a meal with my family.
That's not part of fight or flight.
So the body will divert resources towards worrying about things and fueling craving sugar and,
you know, accomplishing tasks.
That's what we're going to crave when we're in fight or flight.
And other things, we're not going to have the energy to do those.
Now if we stay in fight or flight long enough, then the body will start to go into, I call it play dead
mode, where the body says, like, I can't keep fighting tigers all the time.
Maybe if I play dead, then the animal will leave me alone will walk past.
And so it starts to actually slow down and shut down systems.
And this can be especially important for people in long chronic fight or flight and also people
with chronic fatigue where it's just like, I am not functioning.
Like, I can hardly meet my family's needs, like, the bare minimum.
That's a good indication that your nervous system is at least partly in play.
Now there could also be other things going on.
Your hormones might be MS.
You might be nutrient deficient, etcetera.
But, like, if that's where you are, then for sure the nervous system is playing a role here.
This can lead to shallow sleep as well or trouble falling asleep.
So it becomes like this negative domino effect where we're we're now diverting energy to stay
alive, but also withholding energy so we can play dead, and then also not giving ourselves
healing to heal the cells to be able to feel better, and so on and so on, and then not sleeping.
So we really wanna make sure that we are doing what we can to regulate our nervous system.
If we are in fight, then we might be more irritable.
We might be snapping at people.
We might be lashing out.
We might be so mad at the other drivers on the freeway.
If we are in flight, then you may feel like you're shutting down.
Like, I just can't go there right now.
I can't have that conversation.
Like, I just I just need to get away from here.
I just need to escape.
I need the blanket over my head.
And then there's a couple other ones that we don't talk about as much, but freeze and fawn.
Freeze is really can feel quite numb.
It can feel very paralyzed.
It can feel very dissociated, where it's like I I'm so happy to not engage right now, and I I can't
even I can't even fight, and I can't even run away.
I got nothing.
I I don't feel anything.
And then, fawn.
What did I say?
Fight, flight, fawn, and freeze.
That's freeze.
Fawn is also somewhat paralyzed.
It's like deer in the headlights.
Like, I I don't even know what to do right now.
And so if you find that you can relate with one of those, then there's a decent chance that you
need some recovery and repair for your nervous system.
And spoiler, that's probably all of us.
So what are some things we can do?
Number one, there are some hacks that you'll you'll hear about.
I'm I'm great with hacks.
I think they work.
Things like cold water on your face or hands in cold water, that sometimes can help jolt the body
a little bit to be like, wake up.
Come on.
Get going.
Doing a full cold plunge, I don't recommend if you are super in fight or flight because it can
cause the opposite.
It can stress the body more.
Doing breath work, I like five seven eight breathing where you breathe in for five, hold for seven,
out for eight.
Don't worry about the counting.
You just want the long exhale.
I do a lot for me.
I'll do hands on my heart.
It's just kind of reattaching to myself to say, like, all of this stuff is going on outside of me.
My life is stressful.
This is going on.
I just need to, like, come back here.
I need to root down.
I need to ground to my inner sense.
So I do a lot of hands on heart.
I do a lot of, toilet breath work.
So what that means is I find that it's very helpful to do this multiple times a day, to do breath
work or some sort of centering exercise multiple times a day, but that it's extremely difficult to
escape the stimulus and to escape the busyness enough to do that.
So one of the things I recommend to my patients and that I do myself is every time you go to the
bathroom, can you recenter?
Can you regroup?
Can you do a little breath work or whatever it is that feels best to you?
The bathroom is a really perfect place to do that because, number one, we use the bathroom
multiple times a day.
And, hopefully, if not, you should.
But when you go to the bathroom, usually, you're alone.
I've got tiny kids, so it's not always the case.
But, hopefully, when you're in the bathroom, you can have that time just to be by yourself for a
minute to regroup, to have that little centering moment, and doing that over and over through
the day of saying, like, I don't need to rev up so high.
I don't need to be fighting and fleeing all the time.
Like, let me come back to me and who I am, and that gives our body the chance to to rev down
throughout the day instead of just trying not to overreact when we're in the situation.
So if a guy cuts us off in traffic and we're thinking, like, how do I not overreact to that?
You don't.
If you're revved up, you're gonna overreact to it.
It's not a matter of fixing that reaction.
It's a matter of calming down your daily system so that you don't have as much of an
overreaction to begin with.
And we do that backwards.
We think, like, how do I not snap at my kids?
What what parenting hack can I learn so I don't snap at my kids?
What therapy can I use so I don't snap at my husband or so my husband doesn't annoy me?
Like, that's not really the point.
The point is if the nervous system is dysregulated, you've gotta bring it down overall, and we do
that through daily work, through hourly work.
And because we're busy, most of us can't stop and meditate for five minutes every hour, but we
can go to the bathroom, and we can take a breath, and we can set up our mantra or our
phrasing that reminds us of who we are.
We can do a little bit of breath work in the morning.
We can do some grounding in the morning.
We can get some nature time on the grass in the morning when we do that circadian rhythm
exercise.
And then having sort of that wind down procedure at nighttime that I talked about, that gateway
routine, doing a little bit of brain dump, doing a little bit of meditation, essential oil.
I like lavender on my wrist just to have that sensory stimulus to calm down.
So you see all of these things become additive, and it's not 18 separate things.
It's, like, six really good things that fix everything else.
So nervous system is important for fatigue.
And if you are fatigued, you've gotta do nervous system work.
There's very low likelihood that you don't need some nervous system report if you support if
you're chronically fatigued.
Number six is hormones.
I kind of already touched on these, and I won't go too much into depth because it it is kind of a
lengthy conversation.
But just to say, if you were exhausted, there's a chance your hormones are involved, and you
should see a hormone specialist.
It could be estrogen.
It could be testosterone.
Those ones are the ones that I see boost the energy the most.
If it's more lack of sleep, then adding progesterone can certainly boost energy.
But the estrogen is really where we start feeling like, gosh, I feel like myself again.
Testosterone too can boost energy a ton.
So having those hormone levels tested and or talked to someone who knows what they're
talking about to see if that's reasonable for you.
Number seven is our mitochondria.
So this one is getting into the nitty gritty, and this is kind of the order that I go through unless
someone's symptoms, someone's story tilt me a different way.
If they say I'm snoring a ton and, you know, I stop breathing at night, then obviously I'm gonna
start with that.
If they say I'm perimenopausal and my fatigue started one year ago when I started having hot
flashes, then I'm gonna start with estrogen and progesterone and and kind of address that first.
But otherwise, I'm going to go through these in order.
And the last step is if we've gone through these other basics and you're still exhausted, then
we're saying there's something we're missing.
There's something deeper that's telling your body to not give you energy.
If you've already fixed the fuel problem, then it's not that you're deficient in energy.
So why if you're eating really new nourishing foods, then why aren't your cells giving you
energy?
Because there's a cellular problem.
And some of those cellular issues that we think about would be chronic infection.
If your body is feeling really burdened from fighting a chronic infection or the infection itself can
make you really tired, things like mycotoxin illness like mold can make you really tired.
And part of that's because of the immune system dysfunction.
Part of it's because of the the mycotoxins themselves.
So if your body has a chronic infection, that can definitely lead to this really deep chronic
fatigue.
Spoiler, how do we fix that chronic infection?
You fix the nervous system.
You fuel the body.
You go to bed on time.
So there are other things that we can do, but just just to go back, those basics are always the
right place to start.
But if they're not working, then I'll go deeper, and I'll say, do you have an infection that's telling
my cells to not release energy?
Do you have toxic burden?
Is there just too much garbage in your body that it's just feeling weighed down and it's actually
interfering with the mechanics of the body where the the cells can't do their processes right
because they're too busy trying to deal with this foreign substance that they don't know what to
do with?
So oftentimes, as part of the dietary changes we're doing, we're also adding detoxification
support at that time to see if we can get the energy better as well.
And then this idea of mitochondrial health and cellular health, if you Google that, you'll find lots
of supplements that are like mitochondrial support.
I don't find that those supplements work very well in isolation.
They can be part of the solution where you say, okay.
I'm fixing the infection that's taxing the mitochondria.
I'm fixing the detoxification pathways and getting stuff out of my body so that my body can work
better.
I'm gonna fix that.
And then we add the nutrients that we need to repair the mitochondria, then it it can be helpful.
But really, it's never just the mitochondria.
So you'll see this talked about in functional medicine about, like, mitochondria aren't functioning.
It's never just that.
They don't just stop working on their own.
They stop working through a series of events, immune system dysfunction, poor sleep, poor
nutrition, poor gut health.
So we've talked about all these things that lead up to, fixing energy, and they should help fix the
mitochondria as well.
But sometimes if we've done all of that and you're still tired, then we can boost the mitochondrial
repair as well.
So it's it's a big topic to get into just just in these last couple minutes, but I just want you to know
that there's hope.
If you've gone through all these other basics and you're saying, like, I've tried it.
It doesn't work.
I'm still tired.
Then there's more there's more we can do.
There's more we can investigate.
But I still think that we really need to dive into those other other six factors.
So the first one we talked about was resetting your sleep and boosting your circadian rhythm,
especially lighten your eyeballs first thing in the morning, go to bed, and do what you can to stay
asleep.
If you need extra help, then then we need to do that.
Number two, fueling the body.
Protein, colorful fruits and vegetables, nuts and seeds, electrolytes, especially breakfast and
lunch.
Dinner's more forgiving, but especially focusing on breakfast and lunch.
And then stopping eating after dinner and before breakfast, obviously.
Number three is do whatever testing you need to do to see if there's any sort of abnormalities
that we can target more directly.
Nutrient deficiencies, thyroid.
Number four is recognize if it's emotional and overstimulation, then we can really target those
directly.
Take a social media fast.
Don't listen to anything while you're driving.
These little things that can give you space to help the body recover emotionally and from
stimulation.
Number five was nervous system regulation, adding these nervous system exercises throughout
the day, not just doing it once and being like, meditation doesn't work for me, but are you
queuing your body multiple times through the day that we live out of fight or flight?
If not, then your body is in fight or flight, and it's exhausting.
That's expensive for the body to be in fight or flight nonstop, and you're gonna be be tired at
some point.
You're going to get tired if you live in fight or flight.
Number six is hormones.
So really looking at, do you need hormone replacement therapy, or do you need to balance your
hormones out better?
Again, spoiler, you balance your hormones by doing the other things that I just said, so you'll
already have been working on those.
And then number seven was deeper cellular support, mitochondrial support, looking at what
may be damaging the mitochondria to begin with, like toxins, infection, lack of nutrients, lack of
light, lack of sunlight, and really going from there.
And then just a little bonus for this last minute is specific for afternoon crash.
We do have a freebie on the website for combating this afternoon crash, so you can message
us or go to the website and get that, and it basically just puts these into a really concise format.
But if the main thing is your energy is tanking, then we think about high protein, low carb meals.
We think about electrolytes.
We think about sunlight.
We think about changing your activity so you get a little emotional break.
And we have all of that in a cute little handout for you so you can always access that on the
website.
The biggest thing that that I will finish with is I get a lot of patients who say, I tried that, and I say
something else, and they say, I tried that, and then I say this, and they say, I tried that.
Make sure that you're not shutting down some of these tools prematurely because you may not
have tried it enough, religiously enough.
So most of these things are not going to take months and months and months to try.
Most of them are gonna take about two weeks and you're going to start seeing wins.
Changing your food, changing your circadian rhythm, adding these other nutrients, managing
your nervous system.
It might take time for it to heal everything and for it to really repair the body, but you should be
able to feel wins within about two weeks.
So make sure that if you say, like, well, my sleep is fine.
Is it?
Like, really take the time to look at it and make sure because, otherwise, we're just missing
opportunities for you to feel better.
I don't do any of these perfectly, I will be honest.
And still, there have been it's still a little bit of a roller coaster.
I'm pregnant right now, so that's never great for energy.
But I will say over the past couple years, I have had long stretches of time that I have never
known I could have so much energy, where I get home from work and I'm like, kids, you wanna
go for a hike?
Like, I feel great.
What else can we do today?
And that is not a normal thing for me, and I think it's not a normal thing for a lot of us, But it's
possible.
It's really, really possible.
So I hope this is helpful for you.
If this is helpful, we'd love to hear from you.
It's always helpful for me to hear from you, honestly, because it's kinda lonely just talking to a
microphone, but this is for you.
This is why we do it is to share information that hopefully is helpful for you.
So please let us know if it's helpful.
You can message us on Instagram, on Facebook.
You can get to us through the website.
We have contact information there.
Leave a comment on our videos or our podcast, but we would really love to hear from you.
We'd love to hear what else you wanna hear and what would be helpful to you.
So thanks for tuning in, and we'll talk to you next time.
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