1. IMPROVE YOUR SLEEP

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2 5 S I M P L E S T E P S T O O V E R C O M E F A T I G U E N A T U R A L L Y 1. IMPROVE YOUR SLEEP As a society, we sleep too little, we sleep poorly, and our internal body clocks are out of kilter. Here are some simple changes that can dramatically improve your sleep habits. Set a bedtime alarm Be asleep by 10pm (natural melatonin production peaks between 10pm-2am) Sleep 7-9 hours per night Screens off at least 1 hour before bedtime Sleep in a very dark room (dim alarm clock, use black out shades, etc.) Allow yourself to wake naturally at least once per week Get sun exposure (indirect is fine) within the first two hours of waking and throughout the day 2. CLEAN UP YOUR DIET Eating nutrient dense foods on a consistent daily schedule nourishes your body and aids sleep, stress relief, blood sugar balance, gut health, and other fatigue-fighting efforts. EAT MORE: Colorful fruits and veggies Starchy plants (potatoes, squashes, legumes, etc.)

3 Lacto-fermented vegetables (sauerkraut, pickles, etc.) Pastured meats, poultry, and eggs Tallow, lard, and other whole fats from pastured animals Extra virgin olive oil (best for salads and other cold uses) Extra virgin coconut oil Wild caught fish/seafood EAT LESS: Added sugar (ideally, eliminate altogether) Packaged Foods even organic and natural ones! Processed vegetable oils (canola, sunflower, soybean, etc.) Caffeine 3. EXERCISE...BUT NOT TOO MUCH We all know exercise is good for us but, if you're struggling with fatigue, pushing yourself to the brink of exhaustion can do more harm than good. A good workout should: Challenge you, but not deplete your energy Build endurance and strength Give you a burst of energy Allow for a quick recovery (a few hours at most) If workouts that used to energize you now leave you wiped out for the rest of the day or even longer, HPA axis dysfunction (aka: adrenal fatigue), hormone imbalance, gastrointestinal overgrowths/pathogens, or other factors could be at play. In this case, flexibility, strength straining, and other low intensity workouts may be better until you address root issues and regain energy.

4 4. SAY "NO" MORE OFTEN This two letter word is so powerful, and yet so many women myself included, at times! - have a hard time saying it. But saying yes to just one or two more regular commitments means less energy to do the things that are most important to you. Make a list of values (i.e., family time) and action-oriented goals that reflect those values (i.e., eating dinner together as a family at least 5 nights/week). Before saying yes to a new activity or commitment, consider whether lines up with your values and goals. 3 Questions to Ask Before Saying Yes: Is this a need only I can fulfill? Will it interfere with my values and goals? Once it's over, will I be glad I did it? 5. CHECK FOR HORMONE IMBALANCES The more women I work with, the more convinced I am that all of us are dealing with some level of hormone imbalance. Whether it's an imbalance in sex hormones (like estrogen and progesterone), stress hormones (like cortisol), or thyroid hormones, fatigue is often a major symptom. Below are just a few common symptoms of hormone imbalance. Common Signs of Hormone Imbalance: Tired, yet unable to sleep Brain fog, trouble finding words, forgetfulness Weight gain, or difficulty losing weight Temperature changes (always cold, or always hot) Periods that are irregular, heavy, or painful

5 Acne Migraines Emotional fatigue/inability to cope Simple laboratory testing can help confirm whether hormone imbalances are contributing to your fatigue. Identifying imbalances early can make correcting them much easier. If you want a personalized plan for tackling each of these steps, or if you're ready to dig deeper into the root issues causing your fatigue, consider Holistic Nutrition Coaching! WANT A MORE PERSONALIZED PLAN TO OVERCOME YOUR FATIGUE? I'd love to help! My Holistic Nutrition Coaching services can: Identify root issues contributing to your fatigue Arrange testing for nutrient deficiencies, hormone imbalances, or GI pathogens and overgrowths Provide you with a personalized diet, supplement, and lifestyle plan to regain energy and feel better than ever! CLICK HERE TO LEARN MORE OR TO SCHEDULE YOUR HOLISTIC NUTRITION COACHING APPOINTMENT!