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4 Reasons You’re Tired, And How To Fix Them

A tired woman sleeping on a desk with a laptop.
Read Time: 6 minutes

Table of Contents

You open your social media app and see your favorite influencer spending time with their kids, owning multiple businesses, working out daily, coaching clients, and traveling for more than half the year.  

  1. How do they do it?
  2. How are they not tired?
  3. How can anyone do what they do?

This doesn’t even seem possible. 

The best way to fight fatigue is to understand what factors contribute to energy levels. Once you identify habits and practices that help, look up the science behind why they are beneficial. This will help you make sure you are doing everything possible to stay energized.

So, what are the secrets to having more energy? Here are four areas you to consider.

  • Health through diet
  • Exercise
  • Hormones
  • Recovery

When it comes to feeling tired all the time, there are no easy answers. But there are some steps you can take to improve your energy levels. Simple changes in your daily routine can boost your energy and make you feel like yourself again.

Improve Energy & Reduce Fatigue

1. Diet

People may not believe it, but health is wealth. Micronutrients are very beneficial and can help improve health. 

In addition to helping regulate blood sugar levels, eating smaller, more frequent meals can also help keep your energy levels consistent throughout the day.

The flexible dieting movement has been applauded for its ability to show people that they can live life, enjoy occasional sweet treats, and still see progress as long as their macronutrient needs are met. To determine your individual macronutrient requirements, calculate your total daily energy expenditure (TDEE), then use this information to calculate the amount of protein, carbs, and fat you will need to consume daily.

  • Find your TDEE
  • Calculate your macronutrients

The pendulum may have swung too far for some people regarding weight and overall health. Some people may fill their macros with empty calories, which is not ideal. Of course, it’s okay to have the occasional treat, but focusing on more than just weight is essential. Once you figure out your TDEE and macros split, check out these energy and health-boosting concepts.

Meal Timing

Each person has their individual preference. 

Some people do better on two meals, while others do better on three. And some people function best on six or more meals per day.

The key to a successful diet is staying within your daily macros. Experiment with different meal frequencies to see what works best for your body, energy levels, and results. Remember, everybody is different, so there is no one-size-fits-all approach.

Fruits and Veggies

These foods are full of micronutrients and will help you feel satisfied and full.

Vegan diets are great for those who want to live that way. The benefits of the vegan diet are derived from the high intake of vegetables rather than the exclusion of meat.

If you’re on the keto diet, low-carb vegetables like broccoli and Brussels sprouts can help you stay on track while still getting plenty of health benefits. And if keto isn’t your thing, I’ll suggest a greens powder later in this section.

Grains Are Good; Veggies Are Better 

The potato is usually the better option if you’re trying to choose between a potato and a slice of bread. It’s packed with micronutrients and things like potassium, which are naturally occurring and at a robust level.

Monounsaturated Fat 

Avocado, nuts, and macadamia nut oil have been linked to longer life, better health, and better blood profiles. While these foods can be beneficial, it’s important to remember that they are also calorically dense. Eat them in moderation to avoid weight gain.

Fish Oil 

To ensure you get the optimal omega-3 fatty acids, take three grams of combined EPA and DHA per day or five Ethitech Nutrition Oil Softgels. Imbalances of omega-6 to omega-3 fats are common in society, but taking omega-3 supplements can help restore balance, reduce inflammation, and improve cardiovascular health.


Choose wild-caught fish and non-commercial meats to get the best fatty acid composition. Beef and fish raised differently can have very different fatty acid profiles.


Supplements can be an excellent tool for your fitness goals. Just be sure to prioritize real whole foods. 

2. Exercise 

A sedentary lifestyle can have several adverse health consequences, including reduced blood flow, obesity, and an increased risk of chronic diseases.

According to a large body of research, exercise can significantly impact energy levels, even for those with chronic illnesses. Over 90% of studies on training and fatigue showed that exercise could help improve energy levels.

The best form of exercise is the one that fits your individual needs and goals.

Exercising regularly has numerous benefits, but the key is to find an activity you enjoy and do it multiple times per week. Additionally, make lifestyle changes, such as parking further away from the grocery store entrance.

A comprehensive health program would include weight training, cardio, and movement (flexibility, agility) training in an ideal world.

3. Hormones 

If you are experiencing any strange symptoms, it is essential to get your hormone levels checked. Often, issues can be minimized with a proper diet and maintaining a healthy weight.

Exercise can help regulate hormones. However, if you are deficient in hormones, you should see a doctor. They might recommend thyroid and testosterone therapy if you are deficient. But if you genuinely have an issue, it will require medical intervention.

4. Recovery

Some people don’t train at all, while others train too hard.

Scheduling days for rest and recovery is just as crucial to maintaining energy levels as anything else. Regen days, where you focus on activities like foam rolling, massage, and light cardio, can help enhance recovery and improve your overall fitness.

Getting enough sleep is essential for maintaining energy levels. Aim for 7-9 hours per night to give your body time to repair and recharge.

If you follow these tips, you should significantly improve your energy levels. Give them a try, and let us know how you feel in the comments below.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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