If you constantly feel tired, the key to getting your energy back is to identify the root cause. The most important question to ask yourself is: when did you start feeling tired and what happened right before that change? This information will guide you to the right solution.
1. Lack of sleep: The foundation of everything
Factors that prevent restorative sleep
Lack of quality sleep is one of the most common causes of daytime fatigue. Several factors can interfere with your rest:
Alcohol: Although it may make you feel sleepy, alcohol prevents you from reaching the deep stages of sleep.
Excessive exercise: Overtraining raises adrenaline, keeping you awake when you should be resting.
Late eating: Eating close to bedtime interferes with sleep. The earlier you eat, the better you will sleep.
Nighttime chocolate: Contains theobromine, similar to caffeine, which can keep you awake.
Specific solutions to improve sleep
Magnesium Glycinate:
- Take 1 hour before bed
- Relaxes all the muscles of the body
- Ideal solution for muscle spasms
Vitamin B1:
- Essential if you experience mental restlessness
- Necessary when under a lot of stress
- Critical if you consume many carbohydrates
Morning Sunlight Exposure:
- Go outside between 6:00 AM and 8:30 AM
- Look toward the sun for 10-15 minutes (without staring directly at it)
- Must be outdoors, not through glass
- Deep therapeutic benefits for the circadian rhythm
2. Cellular hypothyroidism: Slowed metabolism
The conversion problem
Thyroid hormones control your metabolism and energy in every cell. If they do not function properly, your energy will be nonexistent. Hormone conversion occurs mainly in the liver and kidneys.
Selenium deficiency: The forgotten mineral
Common issue: Selenium is scarce in many soils, which means it is also lacking in food.
Top selenium sources:
- Brazil nuts: The richest source
- Sardines: Excellent marine option
- Shellfish: Especially crustaceans
- Liver from grass-fed animals
3. Stress: The trigger for latent viruses
Severe stress and viral reactivation
Intense stress (losses, traumas, shocks) suppresses your immune system via elevated cortisol. This allows latent viruses such as Epstein-Barr and herpes to reactivate, causing chronic fatigue.
Vitamin D solution
Protocol for reactivated viruses:
- Take 30,000–40,000 IU of vitamin D3 daily
- Viruses have strategies to block vitamin D receptors
- High doses overcome this interference
- Returns the virus to a latent state
Low-Level chronic stress
Solution with Eleutheroids:
- Micronutrient that reduces cortisol
- You can prepare your own yogurt-like culture
Other anti-cortisol strategies:
- Extra magnesium and sodium
- Long walks in forests
- Pine vapors (phytoncides) that naturally reduce cortisol
- Contact with nature: touch leaves, watch birds
4. Histamine overload: The hidden sensitivity
Blocked enzyme
Your body naturally produces enzymes to break down histamine. However, certain factors can block this enzyme:
- Alcohol
- Medications
- Intestinal damage from gluten
High-Histamine foods
Avoid if you are sensitive:
- Aged cheeses
- Vinegar (including apple cider vinegar)
- Canned fish
- Fermented vegetables (sauerkraut, kimchi)
Solution: Temporarily eliminate these foods and observe whether your energy improves.
5. Blood sugar fluctuations
The destructive cycle
Carbohydrate and sugar intake causes:
- Sharp glucose spikes and crashes
- Frequent nighttime awakenings
- Vitamin B1 depletion
- Restless legs syndrome
Nutritional solution
Protocol:
- Significantly reduce carbohydrates
- Stabilize glucose levels
- Supplement B1 if needed
- Avoid frequent snacking
6. Specific sleep problems
Sleep apnea: Beyond snoring
Newly discovered cause: Fat accumulation at the base of the tongue that obstructs the airways.
Solutions:
- Overall weight loss (includes lingual fat)
- Probiotics to improve the microbiome
- Nasal breathing with mouth tape
- Increased nitric oxide
Optimal body temperature
Problem: A room that is too warm prevents deep sleep.
Solution: Keep the bedroom cool to facilitate the body temperature drop needed for delta sleep.
Cold feet: Simple trick
Surprising solution: Warming socks in the dryer before bed can increase sleep duration by up to 30 additional minutes.
Frequent nighttime urination
Main cause: Excessive carbohydrate intake that affects fluid regulation.
Solution: Reduce carbohydrates and nighttime snacks.
7. Quality protein: The most important solution
The main energy factor
High-quality protein is fundamental for energy, especially brain energy. Without it, you will be constantly exhausted.
Characteristics of quality protein
Top sources:
- Meat from grass-fed animals
- Wild-caught fish
- Pasture-raised eggs
- Naturally raised poultry
Implementation protocol
Strategy:
- Include quality protein in every meal
- Gradually increase the amount
- Prioritize quality over quantity
- Observe improvements in brain energy
Practical implementation
Key diagnostic question
Before applying any solution, ask yourself:
- When exactly did my fatigue start?
- What significant event occurred before?
- Were there changes in diet, stress, or lifestyle?
Order of priorities
- Evaluate your sleep and apply the corresponding solutions
- Increase quality protein immediately
- Consider selenium if you suspect thyroid issues
- Manage stress with natural techniques
- Evaluate food sensitivities
- Stabilize glucose by reducing carbohydrates
- Optimize sleep conditions
Follow-Up and adjustments
Monitoring:
- Record daily energy levels
- Note which changes have the greatest impact
- Adjust dosage and timing based on response
- Maintain consistency for at least 30 days
Regaining energy is a systematic process that requires identifying and treating the specific root cause. With these seven strategies, you will have the tools to restore your natural vitality and maintain optimal energy levels over the long term.