10 Action Steps to Combat Fatigue and Regain your Energy


For years, I lived exhausted. I was tired when I got up, throughout the day and when I went to bed. I often just resolved to live that way assuming it was “normal”.

It is not okay to be tired all of the time. Fatigue, in any form, is a health issue and it is important that you recognize this and make steps towards combating it.

When we are tired, it means that our body is not getting the adequate amount of nutrients to create the right chemical response for our organs to properly work. The reason behind this has to do with our physical, mental, spiritual and emotional wellbeing. There are many factors involved.

Consider these 10 action steps to combat your fatigue. Choose 1-2 things to implement over the next few weeks.

If you are suffering fatigue due to illness or a side effect of medication, I am happy to discuss your situation and help you find the right practitioners to help! Click here  to schedule a free consultation.

10 Action Steps to Combat Fatigue and Regain your Energy

  1. Eat Breakfast Even if You are not Hungry

    Focus on good fats in the morning like avocado, pastured raised eggs and butter or coconut oil with your breakfast choice.  Choose whole fat pasture raised yogurts. Add fresh or frozen organic berries, nuts and seeds. Eat protein raised in pasture not a factory farm. Choose Veggies, herbs and whole fruits. Avoid pastries, white breads, low fat flavored yogurts and energy bars with added sugar. See breakfast ideas here.

  2. Eat Nutrient Dense Foods

    Eating real, clean food matters.  Chew your food and enjoy your meals. We often sacrifice our nutrients and end up being overfed and undernourished. See more on real food here.

  3. Stay Hydrated

    Our body needs to be hydrated in order to function properly. When we are dehydrated our body lacks the proper amount of oxygen to stay energized. We are most dehydrated when we wake up. Drinking at least 50% of your body weight on a daily basis will ensure adequate hydration for the body and combat exhaustion.

  4. Supplementation

    Sometimes supplementation is necessary for helping our bodies stay energized. Some supplements that can help are B-12, Magnesium, Trace Minerals, Vitamin C and Bone Broth. Another supplement to help with hydration is called Rehydration. It is a homeopathic supplement and can work wonderfully with the body for cell hydration. Many essential oils and homeopathic alternatives can help support the body under fatigue. Click here to schedule a free consultation to find out what supplements are right for you and which practitioners can help support you in this.

  5. Take Breaks/Short Naps During the Day

    Slow down and take a break, even for 5 minutes. Take deep breaths and get oxygen flowing to your brain. Our pace of life makes it difficult to do this, but set a timer and take a short nap. The other day I took a 6 minute nap in my car before going and meeting a client. I just closed my eyes and rested my mind and body. Take mental breaks in the car drives and turn off music and phone. Breathe, pray, rest.

  6. Sleep

    Sleeping is the prime time your body detoxifies and restores nutrition to your cells. It is also the time that the brain will assimilate information from the day so that you can remember and store it properly. We often view sleep in the negative way- “how much we lose if we sleep”. But the truth is that we gain so much if we will sleep.  We can do more in less time when we are fully rested. Start going to bed earlier by 5-10 minutes each night. Soon you will go to bed at an optimal time you desire.  Click here for a free health consultation to discuss practical steps to getting more sleep.

  7. Exercise

    Although exercise can cause fatigue, regular exercise routines that work for your body during the morning or day can help you process nutrients better, burn glucose and feel tired to sleep better at night.

  8. Practice Mental Hygiene

    If your mind is always racing, you can’t assimilate information and your ability to think clearly and function at a high capacity will decrease overtime. An over exhausted brain makes you more prone to illness like dementia, anxiety, depression and Alzheimer’s. How are you doing with primary foods? Forgiving others, emotional wounds, being honest about what you need or fear, seeking truth to live by rather than lies. A professional counselor, new friends and spiritual help may be something needed to fight your fatigue.

  9. Address your Stress

    Take an honest look at the stress in your life. There is some stress we can’t avoid, but when we look at it we can approach it differently. Journal, talk to friends to inventory your life, say no and live by truth. Consider a detox from things in your life, like social media, events and even friends.

  10. Consider Complementary Therapies

    If exhaustion is due to depression, anxiety, gluten intolerances, allergies or insulin resistance, you may want to see a trained professional. Acupuncture, chiropractic care, yoga and aromatherapy all help support the body to function and increase energy. Click here for a free health consultation to find out what complementary therapies might be best for you.




Kimberly Stewart
Kimberly Stewart

I am a wife, mom of 4, friend and neighbor and understand how hard it can be to implement health in our busy lives! I am an Integrative Holistic Health Coach and passionate about empowering others towards wellness in their everyday lives!