Living Well

4 Quick Ways To Banish Fatigue + Gain More Energy Instantly

May 8, 2024

I’m Kim.
I’m an M.D.-turned-entrepreneur and I’m dedicated to helping you build your dream career + lifestyle. Welcome to my blog, where I write (and podcast) about wellness, business + success!
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Are you constantly feeling tired despite getting your eight hours of nightly sleep? 

Chronic fatigue is a major issue in our modern lifestyles, and despite what some people might say, the solution is often not to ‘get more sleep.’

So, if you know that lack of sleep is not the culprit of your constant tiredness but have no idea what it is, this week’s article and YouTube video are for you.

While there are many things you could unknowingly be doing to lower your energy, I’m sharing the four common root causes of chronic fatigue.

Along with helping you understand why you feel the way you do, I’m also sharing easy yet effective strategies to fix each issue.

Here’s this week’s YouTube video:

And let’s dive straight into the first one…

1. Reduce Your Cortisol Levels

Hormonal imbalances can generally affect our energy levels. However, when it comes to chronic fatigue, one common culprit is elevated cortisol levels. 

Cortisol, popularly known as the “stress hormone,” plays a crucial role in regulating the body’s response to stress. 

So, as our modern lives are, let’s be honest, pretty stressful, it’s no surprise that many of us have high cortisol levels.

Now, what I’m talking about is ongoing stress. When you constantly deal with stress, your cortisol levels remain high, leading to fatigue and exhaustion.

And remember, stress can be physical, emotional, or psychological, so you may not realize your cortisol is high.

For example, overtraining at the gym can create ongoing stress, as can repressed trauma and suppressed emotions.

So, how can we lower our cortisol levels?

Thankfully, many stress reduction techniques are available, such as meditation, breathwork, and yoga.

However, one of the simplest ways to manage stress is by forest bathing.
I explain this mindfulness technique in detail in this week’s YouTube video, so check it out to learn how incorporating forest bathing sessions into your routine could reduce cortisol levels.

2. Improve Your Gut Health

Many people don’t realize that the condition of our gut determines many things, including our energy levels.

If you’ve never heard about this connection, known as the gut-brain axis, let me explain…

Our guts are responsible for digesting and absorbing nutrients. So, if our gut microbiome becomes imbalanced, our gut functioning is compromised. This leads to feelings of fatigue, sluggishness, and that common mental fog.

Considering this, improving your gut health could increase your energy levels.

Probiotic-rich foods such as yogurt, kefir, and fermented vegetables are among the best foods for nourishing the gut microbiome. 

Fiber-rich foods like fruits, vegetables, and whole grains are also essential, so add more of these to your meals!

3. Balance Your Blood Sugar

Fluctuations in blood sugar are a prevalent cause of chronic fatigue, thanks to our modern diets of processed and sugary foods.

Eating processed foods causes spikes in our blood sugar, followed by crashes, which leads to feelings of fatigue. 

Both high and low blood sugar can significantly impact our energy, so the key is to maintain balanced blood sugar throughout the day.

To do this, eat foods that slow down the absorption of carbohydrates, such as:

  • Whole, minimally processed foods
  • Good-quality protein sources like chicken, fish, and beans
  • Healthy fats like avocados, olive oil, and nuts
  • Bitter foods like bitter melon, arugula, kale, Brussels sprouts, grapefruit

If you’re not a fan of bitter foods and want to skip that last recommendation, don’t. 
Instead, watch this week’s YouTube video as I explain how bitter foods help to balance blood sugar and how to introduce these less popular foods into your diet.

4. Stay Hydrated!

Lastly, here is something we know we should do, yet often don’t – drink plenty of water.

Yet dehydration is one of the most common causes of fatigue AND one of the easiest to prevent!

Drinking ample water throughout the day is crucial to ensuring that all metabolic processes run smoothly.

When we get dehydrated, all our organs suffer, including our brain, which is highly sensitive to changes in hydration status.

Even if we are mildly dehydrated, our cognitive functions become hindered, and we lose mental clarity, causing a feeling of persistent fatigue.

It’s totally possible (and common) to be mildly hydrated without realizing it. So make an effort to increase your water intake starting today!

If you’re not a fan of plain water, I have a simple hack that will entice you to sip more water throughout the day.

Watch the full episode on YouTube to find out what it is!

Do you struggle with fatigue? Which of these four root causes do you suspect is causing your chronic tiredness?

Let me know in the comments!


Looking to take your wellness journey to the next level?

The 3 Secrets For Stepping Into A Meaningful New Career Without Wasting Time Or Money

  • find out why health & wellness coaching is a skyrocketing industry that can provide the freedom and fulfillment you’ve been craving
  • discover the 3 biggest myths about health & wellness coaching that will hold you back (and what the truth is instead)
  • learn the secret sauce for getting amazing results for your clients (and building a profitable business as a wellness coach)

…and more!

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