Always Feeling Tired? Here’s Why You’re Exhausted (and What to Do About It)

If you’re constantly tired—even after a full night of sleep—you’re not lazy… and it’s not “just stress.”

Fatigue is one of the most common complaints I hear, and the truth is: your body doesn’t just “randomly” run out of energy. When you’re chronically tired, your body is usually trying to send you a message that something deeper is off.

Let’s break down what could be causing your exhaustion and what you can do to start supporting your energy again.

First: Why Am I Always So Tired?

Energy is not just about sleep. Your energy depends on things like:

• Blood sugar balance

• Thyroid function

• Iron and nutrient levels

• Hormones + cortisol rhythm

• Gut health + inflammation

• Detox pathways + liver support

• Sleep quality (not just sleep hours)

So even if your labs are “normal,” you can still feel awful—because normal is not always optimal.

Common Root Causes of Low Energy (That Get Missed)

1. Blood Sugar Rollercoasters

If you feel tired after meals, get shaky between meals, crave sweets, or hit an afternoon crash… this is a big clue.

When blood sugar swings too high and drops too fast, your body responds with stress hormones (like cortisol and adrenaline), and you feel: foggy, exhausted, irritable, hungry again quickly.

Support tip: Start your day with a protein-rich breakfast and avoid carb-only meals.

2. Thyroid Dysfunction (Even If Your TSH Is “Fine”)

You can have thyroid issues even if a provider says your labs are normal—especially if they only checked TSH.

Symptoms of suboptimal thyroid function can include:

• fatigue

• weight gain

• cold intolerance

• constipation

• low mood

• hair shedding

  
  

Support tip: Ask for a full thyroid panel and look at optimal ranges, not just “in range.”

3. Low Iron or Low Ferritin

Ferritin is your iron storage and one of the most overlooked causes of exhaustion—especially in women, postpartum moms, or anyone with heavy cycles.

Even without anemia, low ferritin can cause:

• fatigue

• shortness of breath with activity

• weakness

• hair loss

• restless legs

  
  

Support tip: Don’t supplement blindly—test first, then recheck levels.

4. Low Vitamin D (and Other Nutrient Gaps)

Vitamin D plays a role in immune function, mood, inflammation, and energy production.

Low vitamin D is linked to:

• fatigue

• frequent illness

• low mood

• muscle aches

• poor recovery

And vitamin D isn’t the only one—B12, magnesium, and zinc also matter.

Support tip: Pair vitamin D with vitamin K2 and take it with food (fat helps absorption).

5. Chronic Stress + Cortisol Dysregulation

Cortisol is supposed to rise in the morning (to give you energy) and fall at night (to help you sleep).

When your nervous system is stuck in survival mode, cortisol can become dysregulated, leading to:

• “tired but wired”

• waking up exhausted

• afternoon crashes

• insomnia or restless sleep

  
  

Support tip: Get morning sunlight, eat breakfast within 1 hour of waking, and reduce caffeine (especially after noon).

6. Inflammation + Gut Dysfunction

Inflammation is a silent energy thief.

Many people with chronic fatigue also have underlying inflammation from:

• gut imbalances

• food sensitivities

• mold exposure

• chronic infections

• autoimmunity

Even a mildly elevated inflammation marker can correlate with fatigue, pain, and brain fog.

Support tip: Focus on gut support, anti-inflammatory meals, and identify hidden triggers.

What You Can Do Today to Support Your Energy (Without Waiting Months)

Here are some simple, high-impact steps you can start right away:

1. Build “blood sugar friendly” meals

Aim for: protein + fiber + healthy fat at every meal.

Examples:

• eggs + avocado + berries

• chicken salad + olive oil dressing

• Greek yogurt + chia + cinnamon

2. Hydrate like it’s your job

Even mild dehydration can cause fatigue and headaches.

Try:

• water first thing in the morning

• add electrolytes (especially if you’re active or drink coffee)

3. Prioritize sleep quality, not just sleep hours

A solid routine can make a huge difference:

• consistent bedtime/wake time

• limit screens 1 hour before bed

• magnesium glycinate at night (if appropriate for you)

• keep the room cool + dark

4. Reduce caffeine dependence

If you need multiple coffees just to function, that’s data.

Try:

• taper slowly

• swap to matcha

• eat protein before caffeine

• avoid caffeine after 12pm

5. Support your mitochondria (your “energy factories”)

Your mitochondria need nutrients to make energy.

Support them with:

• protein intake

• B vitamins

• magnesium

• movement (even walks count!)

• sunlight + circadian rhythm support

  
  

Top 5 Labs to Check If You’re Always Tired

If you’ve been told “everything looks normal” but you still feel exhausted, these are some of my top labs to explore deeper root causes:

1. Fasting Insulin + Hemoglobin A1c

This helps identify blood sugar dysfunction before it turns into diabetes.

2. Full Thyroid Panel

Not just TSH.

A full panel typically includes:

• TSH

• Free T4

• Free T3

• TPO antibodies + Tg antibodies

3. Ferritin + Iron Panel

This includes:

• ferritin

• iron

• transferrin saturation / TIBC

4. Vitamin D (25-OH Vitamin D)

5. Inflammation Marker (hs-CRP)

When Fatigue Is a Red Flag (Don’t Ignore These Symptoms)

If your fatigue is paired with any of the following, don’t brush it off:

• feeling dizzy or faint

• heart palpitations

• unexplained weight loss

• night sweats

• shortness of breath

• depression that feels chemical/physical

• new or worsening symptoms rapidly

You deserve a deeper look—and answers.

Final Thoughts: You’re Not “Just Tired”… Your Body Needs Support

If you feel like you’re dragging yourself through life, relying on caffeine, and never fully recharging… you’re not broken.

Your body is communicating.And with the right labs + personalized plan, fatigue can absolutely improve.

Want help figuring out your root cause?

If you’re ready to stop guessing and actually understand what your body needs, Abundant Integrative Medicine can help you run functional labs and create a plan tailored to your body.

Disclaimer: This blog post is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not be considered medical advice or a substitute for individualized care from your physician or qualified healthcare provider. Always consult your healthcare provider before starting any new supplement, medication, or health protocol, especially if you are pregnant, breastfeeding, have a medical condition, or take prescription medications. If you are experiencing severe, worsening, or concerning symptoms, seek medical attention promptly.