In today’s fast-paced world, feeling tired all the time has become the norm. But fatigue doesn’t have to be your everyday story.
The Modern Fatigue Epidemic
Let’s face it – we’re living in a world that never slows down. Between work, family, responsibilities, and the digital noise that never stops, many of us are left feeling depleted, foggy, and flat.
Women, in particular, are juggling multiple roles – careers, parenting, relationships – and often put their own wellbeing last. I hear it time and again from my clients: “I’m just so tired all the time.”
But constant fatigue isn’t something we should accept as normal.
Beyond Stress: What Else Drains Our Energy?
While stress is one of the most common culprits of fatigue, there are other everyday lifestyle factors that often fly under the radar.
If you’ve been feeling scattered, foggy, or simply exhausted, know this: it’s not about pushing harder.
- Dehydration
One of the most basic, yet powerful shifts you can make is drinking more water. It sounds simple, but many people are unknowingly dehydrated – impacting their energy, digestion, brain clarity, and even their cravings.
Filtered water makes a huge difference, add this with a pinch of sea salt helps with absorption.
For me, I realised that even though I only drank water, I still wasn’t drinking enough. Once I started keeping a water bottle by my side – at my desk, in my bag, even next to my bed – it became a simple habit. The difference? Clearer skin, a sharper mind, and to my surprise, fewer cravings. Turns out, I wasn’t hungry – I was just thirsty! - Chronic Stress and Nervous System Overload
Let’s take a closer look at the nervous system and how modern life often traps us in a constant state of “fight or flight” (our sympathetic nervous system), when ideally, we should be spending more time in a calm, restorative “rest and digest” state (our parasympathetic nervous system).
Our bodies were built to handle occasional stress or danger – not to be in survival mode all day, every day. But when stress becomes constant, it pushes up our cortisol levels and drains our adrenal reserves, leaving us feeling exhausted, wired but tired, and struggling to sleep or function well.
Even mealtimes have become rushed and stressed, which leads to digestive issues like bloating. Ever felt heavy or bloated after lunch? It’s not always the food – it could be the state you’re in while eating. - Hidden Hormonal Issues (Like Thyroid Health)
Thyroid health is one of those often-overlooked – but incredibly important – pieces of the energy puzzle, especially for women. I see so many clients who are battling fatigue, only to be told their thyroid is “normal.”
But the thyroid has a major impact on metabolism, brain clarity, and overall energy. So if you’re doing all the right things but still feel flat and exhausted, it could be time to dig a little deeper with a more functional and thorough approach to testing and support.
Natural Ways to Reclaim Your Energy
You don’t need to flip your whole life upside down to start feeling more energised. In fact, it’s often the small, consistent shifts that create the biggest impact over time.
Here are some of my favourite simple yet powerful strategies to help you boost your energy naturally:
1) Get Morning Sunlight
Start your day with natural light exposure – step outside within 30 minutes of waking. This helps regulate your circadian rhythm, supports healthy cortisol levels, and kickstarts your energy for the day.
2) Balance Your Blood Sugar
Skipping meals or relying on sugar and caffeine causes energy spikes and crashes. Instead, fuel your body with protein-rich breakfasts and balanced meals that include healthy fats and fibre.
3) Stay Hydrated
Even mild dehydration can cause fatigue, brain fog, and cravings. Aim for filtered water throughout the day, and consider adding a pinch of sea salt or a splash of lemon for better absorption.
4) Prioritise Restorative Sleep
Good sleep is non-negotiable. Create a wind-down routine, limit screen time before bed, and aim for 7-9 hours of quality sleep each night.
5) Move Your Body Daily
Gentle movement like walking, yoga, or stretching boosts circulation, mood, and energy – without draining your system. Even 10 minutes makes a difference!
6) Schedule It In!
Yoga, meditation, walking barefoot on grass (aka grounding), and quality meals all fuel your energy – but only if you make time for them. Treat these practices like important appointments with yourself, and watch how your vitality transforms when you consistently prioritise self-care.
If it’s not scheduled, it often doesn’t happen!
7) Ground Yourself in Nature
Kick off your shoes and get your bare feet on the earth. Grounding helps reduce inflammation and calms the nervous system – both of which support better energy. It’s free, accessible, and deeply healing.
8) Nourish With Whole Foods
Focus on nutrient-dense, colourful whole foods to support your mitochondria (your cells’ energy powerhouses). Think leafy greens, good fats, quality proteins, and fermented foods.
9) Breathe and Reset
Take short breaks during the day for mindful breathing or a quick meditation. Shifting into “rest and digest” mode calms the nervous system and helps restore energy.
10) Check in on Your Thyroid and Iron Levels
If you’re doing all the right things and still feel exhausted, a deeper look at your thyroid function, iron, and other key nutrients might be needed. Functional testing can help uncover hidden causes of fatigue.
Energy isn’t just physical
It’s emotional & mental too
Make space for things that light you up, and don’t underestimate the power of rest and pleasure in recharging your batteries.
Your Energy Matters
So many of us are running on empty – but we don’t have to stay there.
Your body is always communicating with you. Fatigue is not failure – it’s feedback. And it’s your invitation to slow down, reconnect, and support your body in the way it needs most.
Whether it’s through better hydration, morning light, nervous system support, or functional testing – there are powerful, natural steps you can take today to reclaim your energy and vitality.
Feeling tired all the time isn’t just “normal” – it’s your body’s way of asking for attention. It’s a reminder to pause, reassess, and care for your whole self – body, mind, and spirit.
If you want to learn more about Optimise your Energy Levels & Unleash your Vitality, then check our this podcast.
Adriana D'Agostino 