One of the most common complaints we hear among women is that they just don’t have enough energy. Whether you need 2 cups of coffee to get you going, are crashing at 3pm, or waking up throughout the night and feeling terrible all day long — know that this symptom isn’t normal. Let’s unpack some of the most common contributors of fatigue and what you can do to fix it.

The Importance of Addressing Low Energy & Fatigue

If you don’t have the energy to do the things you need or want to do, everything feels harder and more difficult than it should be. That’s why addressing low energy and fatigue has to be a top priority. Without sufficient energy, it becomes a struggle to be productive, take care of yourself, and work towards your goals.

Low energy can show up in different ways – chronic fatigue where you’re tired all the time, an afternoon slump where you hit a wall, feeling tired after meals, needing coffee just to function, or feeling wired but tired at night. These are all signs that something is out of balance in your body.

Over time, these energy issues don’t exist in isolation. They often come paired with other unwanted symptoms like cravings, digestive problems, anxiety, mood swings, period issues, and weight gain. That’s because the imbalances causing the low energy are also impacting your hormones, metabolism, and overall health.

Addressing the root causes of low energy is crucial, not just for improving your daily energy levels, but for supporting your overall wellbeing and ability to reach your goals. In this post, we’ll dive into the top 3 imbalances that can drain your energy, and the steps you can take to fix them.

3 Imbalances That Cause Low Energy & Fatigue

1. Blood Sugar Imbalance

• Symptoms: Hitting a wall at 3pm, craving carbs/sugar, feeling tired after meals, waking up between 2-3am, mood swings, anxiety
• Why it matters: Stable blood sugar is the foundation for consistent energy. Imbalances lead to energy crashes, cravings, and hormonal issues.
• How to fix it: Eat 3 balanced meals per day with protein, fat, and fiber-rich carbs. Avoid skipping meals or restricting calories. Focus on blood sugar-stabilizing foods.

2. Adrenal & Thyroid Imbalance

• Symptoms: Feeling wired but tired, low body temperature, poor stress tolerance, digestive issues, hormonal imbalances
• Why it matters: Stressed adrenals and sluggish thyroid slow down your metabolism and energy production. This has a cascading effect on your hormones.
• How to fix it: Get lab testing to assess cortisol and thyroid levels. Support adrenal and thyroid health through diet, lifestyle, and targeted supplements if needed.

3. Gut Health Imbalance

• Symptoms: Bloating, constipation, food sensitivities, nutrient deficiencies, hormonal imbalances
• Why it matters: Poor digestion and gut inflammation drain your energy by causing nutrient malabsorption and systemic inflammation.
• How to fix it: Eat easy-to-digest foods, chew thoroughly, reduce stress during meals. Consider gut testing to identify imbalances and address them.

Mistakes That Make Low Energy Worse

Before we dive into how to fix these imbalances, it’s important to address some common mistakes that can actually make low energy and fatigue even worse:

• Fasting and skipping meals: This puts your body under more stress and drains your energy reserves.
• Restricting calories: Eating too little, even if it’s “healthy,” slows your metabolism and leaves you depleted.
• Going too low-carb: Severely restricting carbs can impair thyroid function and energy production.
• Overdoing HIIT/cardio: Excessive intense exercise when your energy is already low can further stress your body.
• Relying on shakes/juices: These lack the calories, protein, fat, and fiber needed to provide sustainable energy.

The key is to avoid draining your energy reserves and instead focus on nourishing and replenishing your body. This means eating enough, getting the right macronutrients, and choosing the appropriate exercise for your current energy levels.

How to Fix the 3 Key Imbalances

1. Balance Your Blood Sugar

Stable blood sugar is the foundation for consistent energy levels. When your blood sugar spikes and crashes, it leaves you feeling fatigued, moody, and craving quick fixes like sugar or caffeine.

To balance your blood sugar, focus on eating 3 balanced meals per day that contain protein, fat, and fiber-rich carbs. Avoid skipping meals or restricting calories, as this will only make blood sugar imbalances worse. Instead, make sure you’re eating enough to fuel your body’s needs.

Some key tips for blood sugar balance include:

• Eat within 1 hour of waking to prevent morning blood sugar crashes
• Pair carb-containing foods with protein and/or fat to slow digestion
• Emphasize complex, fiber-rich carbs like vegetables, fruits, and whole grains
• Stay hydrated and limit added sugars and refined carbs

For a more in-depth look at balancing blood sugar, check out our workshop on Nutrition Strategies for Blood Sugar Balance & Healthy Hormones.

2. Support Your Adrenals & Thyroid

Your adrenal glands and thyroid are two key players in regulating your energy levels. When these systems are out of balance, it can lead to a cascade of issues like fatigue, mood swings, digestive problems, and hormonal imbalances.

The first step is to get lab testing done to assess your cortisol (a key adrenal hormone) and full thyroid panel. This will help identify any imbalances that need to be addressed.

Some key strategies for supporting adrenal and thyroid health include:

• Eating enough calories and carbohydrates to prevent blood sugar crashes
• Getting early morning sunlight exposure to help regulate cortisol
• Practicing stress management techniques like meditation, yoga, or deep breathing
• Considering targeted supplements like adaptogenic herbs or thyroid-supporting nutrients

Balancing your blood sugar is also crucial for adrenal and thyroid health, as unstable blood sugar puts a lot of stress on these systems.

3. Heal Your Gut

Your gut health plays a major role in your energy levels. Poor digestion and gut inflammation can lead to nutrient malabsorption, systemic inflammation, and hormonal imbalances – all of which contribute to fatigue.

To support your gut health, focus on eating easy-to-digest foods, chewing thoroughly, and reducing stress during meals. You may also want to consider getting comprehensive gut testing to identify any imbalances like dysbiosis, leaky gut, or infections.

Some key gut-healing strategies include:

• Consuming probiotic-rich fermented foods like sauerkraut, kimchi, or kefir
• Incorporating gut-soothing foods like bone broth, cooked vegetables, and healthy fats
• Avoiding inflammatory foods like processed carbs, fried foods, and excessive alcohol
• Managing stress through practices like meditation, yoga, or deep breathing

Addressing any underlying gut issues is crucial for restoring energy, as a healthy gut is the foundation for overall wellbeing.

A Holistic Approach to Boosting Energy

When it comes to improving your energy levels, it’s important to take a comprehensive, holistic approach. Addressing just one piece of the puzzle – whether it’s your diet, exercise routine, or supplement regimen – is unlikely to provide the long-term solution you’re looking for.

Instead, you need to look at the big picture and identify the key imbalances that are draining your energy. This means evaluating your blood sugar regulation, adrenal and thyroid function, and gut health. Only by addressing these root causes can you truly restore your energy and vitality.

It may take some time and experimentation to find the right combination of dietary, lifestyle, and supplement changes that work best for your unique body. But by taking a proactive, holistic approach, you can get to the bottom of your low energy and fatigue, and start feeling your best again.

If you’re ready to take a deep dive into optimizing your energy levels, you can apply for our Well Nourished program. In this 12-week program, we’ll guide you through the exact steps to balance your blood sugar, support your adrenals and thyroid, and heal your gut – so you can reclaim your energy and start thriving.