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7 Daily Habits to Combat Fatigue and Boost Energy Levels


Feeling tired all the time can really take a toll, can’t it? You’re not alone. Many of us deal with chronic fatigue that makes even the simplest tasks feel daunting. This kind of ongoing tiredness can really mess with enjoying life and doing the things we love. It’s almost like your energy tank is always running on empty, and no matter how much you rest, you just can’t seem to fill it up.

But here’s the good news – there’s hope. A lot of times, this bone-deep tiredness is tied to things happening inside our bodies that we can actually do something about. Inflammation and tummy troubles, believe it or not, are big energy zappers. By tackling these root issues with some smart, everyday habits, you can start to turn the tide on fatigue. It’s about giving your body the right kind of fuel and care to help boost your energy levels from the inside out. And I’m here to guide you through it, one step at a time.

Habit 1: Optimize Cellular Energy Production

Wake Up Your Cells

Imagine your body as a big city and your cells as the power stations. Now, these power stations have something called mitochondria, which are like tiny energy factories. Their job? To keep the lights on and everything running smoothly by producing energy. When they’re in top shape, you feel energized and ready to tackle the day. But if they’re not working well, you might feel like you’re running on low battery all the time.

Now, let’s talk about how to keep these tiny factories humming happily. Think of supplements like L-arginine, alpha lipoic acid (ALA), and CoQ10 as the maintenance crew. L-arginine is like giving your cells an extra boost of energy, helping them run more efficiently. ALA steps in to clean up any waste, reducing what’s called oxidative stress – this is just a fancy way of saying it helps keep your cells cleaner and happier. And CoQ10? It’s like the oil that keeps everything running smoothly without overheating or wearing out too quickly.

These supplements can be pretty amazing for your mitochondria, making sure they have what they need to keep you feeling energized and ready to go. Just like a well-oiled machine or a city with a top-notch power supply, when your cells are happy, you can feel a big difference in your energy levels.

Habit 2: Enhance Amino Acid Intake

Get Your BCAA On

Let’s talk about a little secret weapon that might just help your energy bounce back: Branched Chain Amino Acids, or BCAAs for short. Imagine BCAAs as your body’s best friends, especially when you’re feeling all kinds of tired. These are special kinds of proteins that your body uses to keep your energy up and your muscles feeling strong.

Now, you might wonder how you get these BCAAs into your day, especially if you’re juggling a million things and just trying to keep your eyes open. It’s simpler than you might think. BCAAs can be found in foods like chicken, beef, fish, eggs, and dairy products. But if you’re not getting enough from your diet or you’re looking for an extra boost, BCAA supplements can be a real game-changer.

Here’s a little guide to help you get started: First off, picking a BCAA supplement is like choosing the right pair of shoes — you’ll want one that fits your lifestyle and dietary needs. Most health stores or online shops have plenty of options, just make sure to look for one with a good balance of the three main BCAAs: leucine, isoleucine, and valine.

How much should you take? Well, it can vary, but starting with the dosage recommended on the package is a smart move. You can sip on BCAAs during your workout, or have them throughout the day to help keep your energy steady. Just listen to your body and adjust as needed.

Habit 3: Prioritize Gut Health

Support Your Gut

Sometimes, the answer to boosting our energy lies somewhere that might surprise you: your gut. Your gut health can affect your whole body—even your mood!

Imagine your gut and your brain chatting away like good friends. This connection is often called the gut-brain axis. Your gut helps make serotonin, a chemical that’s super important for feeling happy and awake. Yes, your gut does more than just handle the food you eat.

Now, if you want to give your gut some love and feel more energized, here’s what you can do:

Sip on Bone Broth

Think of bone broth as a warm hug for your gut. It’s soothing and full of nutrients that your gut just loves.

Snack on Fermented Foods

Foods like yogurt, kefir, and sauerkraut are packed with probiotics. These are like little helpers that keep your gut in check and help you maintain that pep in your step.

Add Collagen to Your Diet

You can find collagen in foods like chicken skin and pork. It helps keep the lining of your gut strong, which is pretty darn important for your overall health.

Include Glutamine-Rich Foods

Glutamine is found in foods like beans, spinach, and parsley. It’s like a healing balm for your insides, helping your gut work smoothly so you can keep that energy up.

Habit 4: Promote Restorative Sleep

Manage Stress and Improve Sleep Quality

When you’re stressed, good sleep can be the first thing to fly out the window, right? You feel run down, and even after you sleep, you’re not recharged. Stress has this pesky habit of telling our bodies to stay awake and alert when we really need to wind down and rest.

But here’s some good news: there are ways to get stress off your back and improve how well you sleep!

Try Mindfulness Meditation

Give this a shot. Sit or lie down quietly. Breathe in and out. Watch your thoughts but don’t hold onto them. This is your moment of peace. It’s amazing how just a bit of mindfulness can lead you to a better night’s sleep.

Enjoy a Cup of Theanine-rich Tea

Ever heard of theanine? It’s this cool helper that calms your brain. You can find it in decaf green or black tea. Drinking a cup before bed can help you unwind and get ready for sleep.


Habit 5: Balance Hormones

Address Hormonal Dysfunctions

Constant tiredness might be your body’s way of saying, “Hey, something’s not right with my hormones.” Let me simplify this for you.

Hormones are like little messengers in your body, telling different parts what to do. When they’re out of whack, you feel it. For instance, there’s something called adrenal fatigue. Your adrenal glands are tiny hats sitting on top of your kidneys, and they help manage stress. When you’re constantly on high-alert, they can get worn out, leaving you feeling wiped out too. Let’s look at two important hormones to keep in check.


This little butterfly-shaped gland in your neck is like the conductor of the energy train. It decides how fast your body uses energy. If it’s sluggish, you’re sluggish.

Sex Hormones

Yes, they’re not just about baby-making. These hormones affect your whole body’s energy. When they go up and down, your energy might do the same.

I know, dealing with fatigue is rough. But listen, you’re not alone, and you’ve got this! It’s worth chatting with a functional medicine practitioner. Think of them as detectives for your health. They’re great at figuring out these hormone puzzles and can work with you to create a plan that’s just for you.

Habit 6: Ensure Adequate Nutrient Levels

Monitor Essential Nutrients

Often, the key to getting your energy back lies in something surprisingly simple: nutrients. Yeah, nutrients – things like iron, vitamin D, B12, and folate – are superstars when it comes to keeping you moving.

Why these nutrients matter:

Iron helps your blood carry oxygen all around your body. Think of it as your body’s delivery service. If you’re low on iron, you might feel like you’re running on fumes.

Vitamin D isn’t just good for your bones; it’s like sunshine for your energy levels. Without enough, you might feel like staying in bed all day.

B12 is crucial for creating energy in your cells. Not having enough can leave you feeling like you’re walking through molasses.

Folate works with B12 to make red blood cells and help your nerves work right. It’s all about keeping your body’s systems humming along smoothly.

So, what can you do?

Getting a simple blood test can tell you where your levels are at. It’s like taking a peek under the hood of your car to check how everything’s running. If you find out you’re low in any of these nutrients, you can tweak your diet to fill in the gaps.

  • For iron, think spinach, beans, and red meat.
  • Mushrooms and fortified foods can up your Vitamin D, and a bit of sunshine helps, too.
  • B12 loves to hang out in animal products like fish, meat, and dairy.
  • Grab some leafy greens and oranges for a folate boost.

Habit 7: Strengthen Your Immune System

Combat Chronic Infections

Sometimes ongoing fatigue comes from infections that don’t quite go away. These are what we call chronic infections. They’re sneaky and can keep your immune system busy all the time, which makes you feel drained.

But don’t worry, there’s good news! You can fight back with some natural helpers—herbal blends. These aren’t just any herbs, but special combinations that give your immune system a helping hand. Let’s talk about a few that are like superheroes for your immune system.


This herb is like the best friend your immune system needs. It’s known for fighting colds, but it’s also great at giving your body a boost to tackle infections.


It’s not just for flavoring food; ginger packs a punch against inflammation and can help your body fend off pesky bugs that want to wear you down.


Think of this herb as your immune system’s shield. It helps build up your body’s defenses, keeping those chronic infections at bay.


You might have heard about this one. Besides making curry yellow, turmeric is a strong ally against inflammation and helps your immune cells work better.


Yes, it might not be great for your breath, but garlic is fantastic for your health. It’s known to fight a wide range of infections and give your immune system a significant boost.

Mixing these herbs into your daily routine can make a big difference. You can find them in teas, supplements, or even add them fresh to your meals. Just remember, when it comes to herbs, more isn’t always better. Stick to the recommended amounts, and if you can, have a chat with a healthcare provider or a herbalist to find what’s best for you.

Key Points

Boost your energy levels by optimizing how your cells produce energy. Enhance your amino acid intake for those necessary building blocks. Prioritize your gut health—it’s more important than you might think. Get a good night’s rest; it’s called beauty sleep for a reason. Stay on top of your hormones—balance is key. Make sure you’re getting all the nutrients you need. And remember our immune system heroes, give them a little extra help to keep you strong.

It might seem like a lot, but all these little tweaks and habits come together to really make a difference. Rather than just tackling the symptoms, you’ll be dealing with the root causes of fatigue. Cause let’s face it, we all want to get more out of each day, right? And, if you’re tired of feeling like your own body is working against you, our free guide is the roadmap back to feeling like ‘you’ again. Grab your copy here today.

Hi! I’m Dr. E, The NP with a PHD. Several years ago, my wife was diagnosed with an autoimmune disease and the only options given to us were heavy duty medications.

We KNEW there had to be a better way. After a long search, we discovered functional medicine.

With functional medicine we found alternative ways we were able to manage her disease and get her back to feeling like her old self.

We discovered that this way of life not only helps people with various issues, including autoimmune, chronic issues and “I-don’t-feel-good-itis.”

Functional medicine drastically changed our lives and using it I developed The KNEW Method to help others who are suffering or not feeling optimal.

Let’s work together to get you to feeling like your old self again.

Are You Tired of Being Tired?

Have You Been Told “It’s your age” or “It’s your hormones?”

Are People Telling You “Just Lose Weight” or “Just Exercise More?”

You KNOW That There Is Something More…

You KNOW There Is A Better Way

If you are suffering from one (or more) of these issues – chronic pain, high blood pressure, mental fog, fatigue, low energy, poor sleep, lack of focus, loss of libido, aches, pains, or general “I-don’t-feel-good-itis”… YOU HAVE COME TO THE RIGHT PLACE