Total Health in Midlife Episode #184: The Cure for Low Energy & Fatigue in Midlife

Are you tired of feeling tired? Do you find yourself struggling to muster the energy to get through the day despite knowing exactly what you need to do to feel better? Well, if that’s true, you are not alone. And today, I’m exploring the surprising reasons why you might be experiencing fatigue and low energy.

From poor sleep and low iron levels to inadequate calorie intake and overexercising, I am uncovering the hidden culprits behind your exhaustion and I’m going to provide you with actionable strategies to reclaim your energy.

So, if you’re ready to stop feeling like you’re running on empty and start living life to the fullest, this episode is packed with insight’s advice, and inspiration that could change the way that you think about energy forever. Let’s get started.

Welcome to Total Health and Midlife, the podcast for women embracing the pivotal transformation from the daily grind to the dawn of a new chapter. I’m Elizabeth, your host and fellow traveler on this journey.

As a Life and Health Coach, I am intimately familiar with the changes and challenges we face during this stage. Shifting careers, changing relationships, our new bodies, and redefining goals and needs as we start to look to the future and ask, what do I want?

In this podcast, we’ll explore physical, mental, and emotional wellness, offering insights and strategies to achieve optimal health through these transformative years.

Yes, it’s totally possible.

Join me in this amazing journey of body, mind, and spirit, where we’re not just improving our health, but transforming our entire lives.

Hey everyone, welcome to the total health and midlife podcast. I am your host, Elizabeth Sherman. Thank you so much for tuning in today. I have to tell you how much I truly appreciate you taking the time to listen, and I love hearing from you on social media because it really helps me to create content specifically tailored to your needs.

And so, I had a couple people write in about this exact topic. So, today, I’m diving into a topic that again, a couple women have written to me about. Fatigue and low energy.

Have you ever found yourself dragging through the day, struggling to muster the energy for even the simplest tasks. Maybe you wake up feeling tired despite getting what you thought was a decent night’s sleep. Or maybe you’ve noticed a lack of motivation and energy that’s left you feeling drained and disconnected from the things that you used to love to do.

If any of this sounds familiar, you are so not alone. Fatigue and low energy are common complaints, especially as we’re moving into this stage of life. But here’s the thing. These feelings of exhaustion and lethargy aren’t just inconveniences.

They’re important signals from your body that something isn’t quite right. They’re your body’s way of telling you that it’s struggling to keep up with the demands that you’re placing on it. Whether that’s due to poor sleep, nutritional deficiencies, or lifestyle factors like stress and lack of exercise.

Now, today I’m going to explore the reasons why you might be feeling fatigued and low on energy. And why it’s so crucial to address these issues sooner rather than later. I’m exploring the impact that fatigue can have on your overall health and well-being. And I’ll share some personal anecdotes and insights from my own journey to help you understand just how pervasive and debilitating these feelings can be.

But don’t worry, it’s not all gloom and doom. While fatigue and low energy can feel overwhelming, there is hope. By identifying the root cause of your exhaustion and taking proactive steps to address them, you can claim your energy and rediscover why you’re living in the first place and rekindle that zest for life that you deserve.

Now, low energy and fatigue is something that I didn’t really realize that I really struggled with. I can relate to feeling like, someone who gets tired easily. I’ve always been really conscious of protecting my energy, both physically and emotionally as much as possible.

It’s almost like a reflex. When I see a packed day ahead, I start to feel tired even before it’s begun. And I’ve had to learn to talk myself through it, constantly checking in to see if I’m actually genuinely tired or if it’s just an expectation based on years of not having the stamina to get through the day.

But as I’ve honed in on the right cocktail for me, finding the perfect balance of diet, sleep, exercise, and self-care. I’ve noticed a significant shift. While I’m not exactly an energizer bunny, and I never have been. I no longer experience those extreme highs and lows when it comes to energy and fatigue.

Sure, I still have my moments where I feel drained, but they’re fewer and farther between now that I’ve learned to listen to my body and give it what it needs to feel good. And let me tell you, the difference it’s made in my overall wellbeing is quite remarkable.

So, what are some of the reasons I see with my clients that they have low energy and struggle with fatigue? Let’s take a closer look at one of the most common culprits. Poor sleep. Now, you might be surprised by just how much of an impact your sleep, or lack thereof, can have on your energy levels.

Think about it. Sleep is when your body recharges and repairs itself. So, it makes sense that skimping on shut eye can leave you feeling drained and depleted. You’re not in college anymore where you can take all nighters and still go the next day. But it’s not just about the quantity of sleep that you’re getting, it’s also about the quality.

Even if you’re logging a solid 8 hours a night, if those hours are restless and interrupted, you are not reaping the full benefits of your sleep.

So, What can cause poor sleep?

Well, there are a number of factors at play. Stress, anxiety, and racing thoughts can all make it difficult to fall asleep and stay asleep. Environmental factors like noise, light, and temperature can also disrupt your sleep patterns.

And let’s not forget about the impact of screens. Exposure to blue light from phones, tablets, and computers can interfere with your body’s natural sleep wake cycle. Making it more difficult to wind down at night.

But here’s the good news. Improving your sleep hygiene and making a few simple changes to your bedtime routine can make a world of difference. From creating a relaxing sleep environment to establishing a consistent sleep schedule, there are plenty of strategies that you can try to help you to get restorative sleep your body craves.

So, if you’re struggling with fatigue and low energy, let’s take a closer look at your sleep habits. By prioritizing sleep and making it a non-negotiable part of your self-care routine, you will be well on your way to feeling more rested, rejuvenated, and ready to tackle whatever the day throws your way.

Another common reason for fatigue and low energy that I often see with my clients is low iron levels. Iron plays a crucial role in your body’s ability to transport oxygen to your cells, to your tissues and organs. When your iron levels are low, your body can’t produce enough red blood cells, which can leave you feeling tired, weak, and lethargic.

But here’s the thing. Before you start popping your iron supplements like candy, it’s important to get your iron levels checked by your doctor. While it might seem like a quick fix, taking iron supplements without knowing your actual iron status can do more harm than good. Too much iron can lead to a host of health problems, including constipation, nausea, and even organ damage.

So, if you’re experiencing symptoms of low iron like fatigue, weakness, and shortness of breath, make an appointment with your doctor to get tested. They can perform a simple blood test to measure your iron levels and determine whether supplementation is necessary.

In the meantime, there are steps that you can take to boost your iron intake naturally. Incorporating iron rich foods like lean meats, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals into your diet can help replenish your iron stores and support your overall health.

When it comes to addressing your low iron levels, it’s always best to err on the side of caution and seek guidance from a healthcare professional. By working with your doctor to identify and address the root cause of your fatigue, you can ensure that you’re taking the right steps to reclaim your energy.

A third potential reason behind your fatigue and low energy could be inadequate calorie and or carbohydrate intake. Calories are your body’s primary source of energy. And if you’re not consuming enough of them, you’re likely to feel sluggish and tired.

Similarly, starches or complex carbohydrates found in foods like quinoa, winter squashes, rice, potatoes are an essential source of energy for your body. Particularly, your brain and muscles. But here’s the thing. Not all calories are created equal, and not all carbohydrates are bad. In fact, your body needs a balance of carbohydrates, proteins, and fats to function optimally.

Cutting back too much on calories or avoiding starches altogether can leave you feel depleted and fatigued. So, how do you know if you’re not getting enough calories or starches? Pay attention to how you feel throughout the day. Are you constantly hungry even after eating a meal? Do you feel weak, shaky, or lightheaded between meals? Are you struggling to concentrate or focus?

These could all be signs that you’re not fueling your body properly. If you suspect that inadequate calorie or starch intake might be contributing to your fatigue, it’s important to take a closer look at your diet.

Make sure that you’re eating a balanced mix of nutrient dense foods, including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. And don’t be afraid to listen to your body. If you’re hungry, eat. Your body knows what it needs to exist, so trust its cues and fuel it accordingly.

Of course, if you’re unsure about your calorie or starch intake, I would love to invite you to schedule a call with me to see if I can help you develop a personalized eating plan that meets your needs and supports your overall health. With the right balance of calories and starches, you will be well on your way to feeling energized, revitalized, and ready to take on your day.

One factor that can significantly impact your energy levels and overall well-being is a lack of exercise. Exercise is a magic pill for your body. It boosts your mood, it improves your sleep, and it increases your overall energy levels. When you’re physically active, your body releases endorphins, which are neurotransmitters that act as natural painkillers and mood elevators.

This can leave you feeling more alert. more focused and motivated throughout the day. But here’s the catch. If you’re not getting enough exercise, you’re missing out on all of these amazing benefits. Instead, you might find yourself feeling sluggish, tired, and unmotivated, especially as the day wears on.

One way that a lack of exercise can impact your energy levels is by disrupting your sleep. You might think that being physically inactive would leave you feeling tired and ready for bed at the end of the day. But in reality, it can have the opposite effect. Without regular physical activity, your body may struggle to regulate its energy levels. Leaving you feeling restless and unable to unwind at night.

Think about it, when you’re sedentary all day, your body doesn’t have a chance to burn off excess energy, which can make it harder to relax and fall asleep. Instead, you might find yourself tossing and turning, unable to quiet your mind and drift off into a restful night’s sleep.

The good news is that incorporating regular exercise into your routine can help break this cycle and improve your quality of sleep. Even just a short walk or gentle yoga can make a big difference in how well you sleep at night. So, if you’re struggling with fatigue and poor sleep, consider adding a little bit more movement to your day.

Now, let’s talk about the flip side of the coin. Over exercising. While regular physical activity is essential for maintaining energy levels and overall, well-being, too much of a good thing can actually have the opposite effect.

Over exercising or pushing your body beyond its limits, can leave you feeling exhausted, depleted, and burned out. It might sound counterintuitive. But when you overexert yourself during workouts, you’re putting a tremendous amount of stress on your body. This can lead to increased levels of cortisol, a hormone that’s released in response to stress. And while cortisol is necessary for regulating energy levels and managing stress, chronically elevated levels can wreak havoc on your body and leave you feeling fatigued and depleted.

Overexercising can also disrupt your sleep patterns. Making it harder to get the restorative rest your body needs to recover and repair itself. You might find yourself tossing and turning at night. Unable to relax and unwind after a grueling workout. And even when you do manage to fall asleep, you might not experience the deep, restful sleep that your body needs to recharge.

In addition to physical fatigue, over exercising can also take a toll on your mental and emotional health. Constantly, pushing yourself to the brink can leave you feeling stressed, anxious, and overwhelmed. Which can further exacerbate feelings of fatigue and low energy.

So, how do you know if you’re over exercising? Well, you want to pay attention to how your body feels during and after your workouts. Are you constantly sore, achy, and fatigued even on rest days? Do you find yourself dreading workouts or feeling guilty when you miss a day at the gym?

These could be signs that you’re pushing yourself too hard and need to dial back the intensity. Remember, exercise should be a source of enjoyment and fun, not a source of stress and exhaustion.

Listen to your body. Give yourself permission to take it easy when you need to. And you’ll find yourself feeling more energized and refreshed as a result.

Finally, let’s talk about the impact of poor dietary habits on your energy levels. Your diet plays a significant role in your overall health and well-being, including your energy levels. When you fuel your body with nutrient rich foods, you give it the energy and nutrients it needs to function optimally.

But when you consistently make poor food choices, whether that’s eating too much processed junk food, skimping on fruits and vegetables, or relying on sugary snacks and caffeinated beverages to get you through the day, it can leave you feeling tired, sluggish, and depleted.

One way that poor dietary habits can contribute to fatigue is by depriving your body of essential vitamins and minerals. When your diet is lacking in key nutrients like iron, magnesium, and vitamin B12, your body struggles to produce energy efficiently. Leaving you feeling drained and lethargic.

This can manifest as chronic fatigue, even if you’re consuming enough calories to meet your energy needs. But it’s not just about what you’re eating. It’s also about how certain foods make you feel. Pay attention to how your body responds to different foods and meals.

Do you feel energized and satisfied after eating a balanced meal with plenty of protein, fiber, and healthy fats? Or do you feel sluggish and bloated after indulging in processed foods and sugary treats?

These cues can provide valuable insights into the impact of your dietary choices on your energy levels. If you suspect that poor dietary habits might be contributing to your fatigue, it’s important to take a close look at your eating habits and make adjustments as needed.

Focus on incorporating more whole, nutrient dense foods into your diet, like fruits, vegetables, whole grains, lean proteins, and healthy fats. And don’t be afraid to experiment with different foods and meal combinations to find what works best for you.

By nourishing your body with the fuel, it needs to thrive. You will not only improve your energy levels, but also enhance your overall health and well-being. Take a moment to reflect on your dietary habits and make a small change today that will leave you feeling more energized and revitalized tomorrow.

You may have noticed a recurring theme, the importance of understanding the underlying factors contributing to your fatigue and low energy. Now, while it’s easy to dismiss these symptoms as simply part of getting older or a byproduct of our busy lives. The truth is that they can often be indicative of a deeper imbalances within our bodies and lifestyles. That’s where coaching can come in.

As a health coach, my role is to help you uncover these hidden imbalances and empower you to make sustainable changes that support your overall health and wellbeing. But what sets coaching apart from any other form of support is its focus on holistic personalized care.

Unlike a one size fits all approach, coaching recognizes that each individual is unique and requires a tailored approach to achieve their health goals. Whether it’s identifying nutrient deficiencies, optimizing sleep hygiene, or addressing mindset barriers, coaching provides you with the personalized guidance and support that you need to feel good.

But coaching isn’t just about providing you with answers, it’s about guiding you on a journey of self-discovery and empowerment. By helping you tap into your inner wisdom and intuition, coaching empowers you to become the CEO of your own health. And make informed decisions that align with your values and your goals.

So, if you’re tired of feeling tired and ready to reclaim your energy and vitality, I invite you to consider coaching as a tool to support you on your journey. Together, we can work to uncover the root causes of your fatigue and develop a personalized plan to help you feel your best. Both inside and out.

And remember, you don’t have to do it alone. With the support of a coach by your side, you will have the guidance, the accountability, and the encouragement that you need to make lasting changes that transform your health and your life.

If you’re ready to take control of your health and turn your knowledge into action, I want to invite you to book an “I Know What To Do, I’m Just Not Doing It” strategy call with me.

In this session, we will explore and uncover the underlying barriers holding you back and develop a personalized roadmap to overcome them. Imagine, walking away from our call with clarity, confidence, and a renewed sense of purpose. You’ll gain invaluable insights into your unique challenges and discover practical strategies to overcome them.

Whether it’s identifying the root causes of your struggles, developing a personalized action plan, or receiving ongoing support and accountability. This strategy call is your first step towards creating lasting changes in your life.

But that’s not all. As a holistic health coach with years of experience helping women just like you, I bring a wealth of knowledge and expertise to our conversation. You will benefit from my deep understanding of nutrition, physical activity, stress management, sleep hygiene, and your hormones. All tailored to your specific needs and goals.

By investing in yourself and committing time to this strategy call, you’re not just seeking guidance, you’re making a powerful statement that your health and well-being matter. That you deserve to feel vibrant, energized, and fully alive.

So, why wait any longer? Take this incredible opportunity to take control of your health and transform your life. Schedule your “I Know What To Do, I’m Just Not Doing It” strategy call today. And take the first step towards reclaiming your health. You owe it to yourself to live a life filled with energy, joy, and purpose.

In order to schedule your call, either go to the show notes or go to elizabethsherman.com/call.

Today, we’ve explored the various reasons why you might be experiencing fatigue and low energy, from poor sleep and low iron levels to inadequate calorie intake and over exercising. But the key takeaway is this, you do not have to accept feeling tired and depleted as your new normal.

By identifying the root causes of your fatigue and taking proactive steps to address them, you can reclaim your energy and vitality. Whether it’s through improving your sleep habits, nourishing your body with nutrient dense foods, or seeking support through coaching. Know, that there are solutions available to you.

So, don’t wait any longer. Take action today and start feeling like yourself again. You deserve to live a life filled with energy, and abundant health. That’s all I have for you today. Have an amazing week, everyone. I’ll talk to you next time. Bye-bye.

Thank you for tuning in today. Now, if you enjoy the podcast and are ready to take the next step in addressing your health concerns, I would love to invite you to schedule an I Know What To Do, I’m Just Not Doing It strategy call.

In this 60 minute session, we will explore what’s holding you back and create a personalized action plan. You will gain clarity, support, and practical steps to move you forward. Visit elizabethsherman.com/call to book your call now. You can transform your health and I would love to be there to help.