food sensitivites

3 Reasons You're Still Tired AF + What To Do Now

I wish I had a time machine so that I could read this post to myself 5 years ago. My hope is that if you are feeling the effects of extreme fatigue, that this post will give you a starting point on which daily habits, organ systems, and mindset shifts needing to be addressed before you diagnose yourself thanks to Dr. Google. 

I'll just start by saying that it is NOT normal to feel exhausted, day after day, especially if you aren't doing anything to warrant the exhaustion (i.e training for a marathon, taking care of a newborn, etc). 

Here are a few symptoms that I see as big red flags that something needs to change, beyond the usual Paleo-fixes:

  • Difficulty waking up in the morning
  • Inability to function without lots of caffeine 
  • "Wired" feeling at night 
  • Digestive problems like diarrhea, constipation, or acid reflux
  • Intense sugar/salt cravings 
  • Unable to preform in workouts
  • Brain fog, forgetfulness
  • General malaise 

If this sounds like you, there are the few possible culprits behind why you might still be tired AF:

1. Your diet still sucks

Don't worry, i'm not going to tell you (again) to focus on nutrient dense foods and avoid anything processed (you can read about that here!). The first thing to look at if you are still feeling tired AF is not just the quality but the quantity of food in your diet.

Are you eating enough Carbs? Fat? Calories?  

Also, this may seem like a no-brainer, but if you are expending more energy than you are taking in (i.e lengthy gym sessions) and not giving yourself enough time to recover, this will quickly lead to fatigue and eventually, adrenal burnout. 

2. You aren't digesting your food

Your nutrition is on point and you aren't overly stressing out your body via exercise, work stress, or otherwise. The next thing to look at is the quality of your digestion. 

Do you reach for Tums after every meal? Do you only poop every other day? Do you have diarrhea multiple times per week? (newsflash: none of these things are normal!!!)

These are all signs that something has gone awry in your gut, whether that be low HCL, leaky gut, food sensitivities, or possible gut infection or imbalance of good gut bacteria. Here are a few of my favorite troubleshooting solutions:

Improve HCL/ enzyme production: Swedish bitters, Betaine HCL, apple cider vinegar or warm lemon water before meals

Determine food sensitivities: MRT testing, elimination diet

Balance gut bacteria: invest in a high quality probiotic, and be sure to rotate strains very 3 months or so

Repair leaky gut: L-glutamine, collagen peptides, bone broth, remove food triggers

3. You have adrenal fatigue

(We did a whole podcast on this topic - listen here)

Symptoms of adrenal fatigue include chronic fatigue, cravings for sugar/salt, difficulty waking in the morning and falling asleep at night, decreased sex drive, less enjoyment out of life, and many others. 

Your adrenal glands are two pea-shaped glands that sit atop the kidneys and are responsible for not only our bodies "fight or flight" reaction, but our output of important hormones like cortisol and adrenaline. Levels of cortisol should be highest in the morning, allowing us to wake up with ease and energy. By the end of the day, cortisol (should) be at its lowest, allowing for melatonin production to take over and for us to fall asleep easily. 

When the body has been under chronic stressors such as malnutrition, work stress, a divorce, too much caffeine, or even perceived stressors like finances; the adrenal glands respond by producing either too much or too little cortisol, at the wrong times (depending on the stage of adrenal fatigue). For example, this is why many people will have an extremely difficult time waking up in the morning, but then suddenly feel "wired" once 10PM hits. 

Sound like you? Here are a few things to try, once you've followed the steps from #1 and #2. 

  • Destress
  • Eliminate caffeine
  • Only do low stress workouts such as yoga or walking
  • Prioritize sleep
  • Put self-care first!!!
  • Make sure to get the adequate nutrients needed to support the adrenals - specifically vitamin C, B vitamins, Zinc, Magnesium and Essential Fatty Acids. 
  • Remember that you can supplement with these nutrients until you're blue in the face, but if the source of stress is not remedied, you're still going to be tired AF
  • Pinpoint and remove as many stressful stimuli as possible. 

Think you have adrenal fatigue?

Sign up for the FREE 5 Day Adrenal Fatigue Detox Challenge HERE!

 

Tell me in the comments:

Have you tried everything listed but you're still tired AF? (AF= As Fuck :) )

*This post contains affiliate links*

How Your Digestion is Causing: Autoimmune Disease

autoimmune.jpg

3 Surprising Ways Your Digestive Problems ManifestMaking the connection between a stomach ache and eating something that doesn’t agree with you is fairly obvious.

But did you know that nearly every chronic health symptom can be linked back to the health of your digestion, including the foods you do and don’t eat? Some of these symptoms include:

  • Seasonal allergies
  • Food sensitivities
  • Autoimmune disease
  • Joint pain
  • Skin problems
  • Depression
  • Anxiety
  • Hormonal imbalances
  • and a whole lot more...

This series of blog posts will highlight a few of the common complaints I see frequently with my clients, and explain how dietary changes can often be the remedy.

      1. Autoimmune conditions/ Allergies

  First, let’s define what happens during an autoimmune condition, and which illnesses/symptoms are autoimmune in nature.

In simplistic terms, an autoimmune disease develops when your immune system views your healthy cells as foreign, and begins attacking them. Autoimmune diseases can affect one or more types of body tissue. There are more than 80 types of autoimmune diseases including: 

  • Rheumatoid arthritis
  • Lupus
  • Celiac disease
  • Psoriasis and Vitiligo
  • Inflammatory bowel disease
  • Hashimoto’s thyroiditis
  • Addison’s disease
  • Type 1 diabetes 

If none of these resonate with you, great! However, there are many symptoms of immune disfunction that are not quite a full-blown autoimmune disease, yet may still cause discomfort on a daily basis. These include:

  • Allergies
  • inflammation
  • progressive degeneration, joint pain

Do these sound more familiar? I often find that these 3 symptoms progressively get worse with age, and will often be blamed as a ‘part of getting older’.

I refuse to accept that excuse, so let’s go a little deeper into how the food you eat and condition of your digestive system can attribute to these symptoms. 

Intestinal permeability or ‘Leaky Gut’, essentially means that tiny particles of food are passed through the intestinal lining and into the blood stream without being digested. Leaky gut develops over time through repeated exposures of antibiotics, chronic stress, poor dietary habits, consumption of alcohol and use of aspirin and other NSAIDs.  This causes an “attack” of the healthy cells of the immune system and leads to the autoimmune diseases listed above.

The good news is, while certain allergies are inherited, most are a result of digestive problems and dietary stressors - meaning we have the power to improve them or eliminate them completely.

If you are suffering from season allergies, food sensitivities, inflammation or joint pain, a good place to start is an Elimination diet for at least 1 month. This would exclude:

  • Anything processed (cereals, crackers, cookies, breads, etc.)
  • Artificial sweeteners (sucralose, aspartame, etc.)
  • Gluten (the protein in grains like wheat, barley, rye, etc.)
  • Dairy (yogurt, milk, cheese, etc.)
  • Man-made oils (canola, vegetable, hydrogenated, etc.)

Want more info on eating real food? Sign up for my free 7 day course below!

Ok, back to gut healing.

During this time you will also want to focus on:

  • ‘healing and sealing’ the gut lining with things like bone broth (homeade is best, or I like this one),  L- glutamine, aloe vera juice (which actually helps the gut lining repair itself- SO cool!), slippery elm, and licorice. (For more digestion tips, go here!
  • If you suffer from a diagnosed autoimmune disease as I listed before, your plan of action will be a little bit more intensive, and also exclude things like eggs, chocolate, coffee, and nightshade vegetables (tomatoes potatoes, peppers, eggplant, paprika, mustard seeds, all chili’s including spices). 

This is not an exhaustive list, and for lots more information on the Autoimmune Protocol check out this website.

The AIP protocol is very restrictive, but if you have a diagnosed autoimmune condition I would definitely recommend following this plan to a T. 

The overall goal of an elimination diet is to allow the digestive tract to regenerate and heal so that you are able to tolerate more foods again without the recurrence of any symptoms.

Let me know if you have any questions about allergies/autoimmune conditions, and stay tuned for Part 2 on mental health!