Women And Thyroid

3 Ways to Improve Your Energy by Changing the Way You Exercise

We all know how it feels to be tired. You can barely keep your eyes open, let alone think about working out. But what if I told you that exercise could actually help improve your energy levels?

It sounds counterintuitive, but it’s true! By making some simple changes to the way you exercise, you can give yourself a much-needed energy boost. Here are three ways to do it:

1) Go for a walk

If you’re feeling exhausted, a leisurely stroll is a great way to get some movement without overdoing it. Walking is easy on the body and can help increase blood flow and oxygen levels, which can give you more energy. Tip: Make sure to walk in comfortable shoes so you don’t end up hurting yourself.

2) Focus on interval training

Interval training is a great way to get your heart rate up without expending too much energy. If you’re short on time, try doing a few bursts of activity followed by periods of rest. This type of exercise can help improve your cardiovascular fitness and increase your energy levels. Tip: Warm up before you start your interval training so you don’t strain your muscles.

3) Do resistance training

In addition to helping improve your strength and endurance, resistance training can also help boost your energy levels. Weightlifting, bodyweight exercises, and even yoga can all help you feel more energetic. Tip: Make sure to focus on proper form to avoid injuries.

General Tips:

  • Start slowly and gradually increase the intensity of your workouts as you get more comfortable.
  • Listen to your body and don’t push yourself too hard.
  • Choose an activity that you enjoy so you’re more likely to stick with it.
  • Exercise with a friend or group for motivation and support.

If you’re feeling tired, there’s no need to reach for another cup of coffee. Just try making some changes to the way you exercise! By following these tips, you can help improve your energy levels and feel great.

So next time you’re feeling tired, try one of these three exercise hacks to give yourself a much-needed energy boost!

Need a Health Reset?

Get ready to regain your vitality and feel like yourself again!

Introducing: Health Reset Membership

A Monthly Program to help you regain energy, lose the weight, and feel amazing!

This monthly membership will take you through the core symptoms that needs to be addressed when you are looking to optimize your health. You will learn the importance of self-care strategies, overcome emotional eating, and take a deep dive into what you need to do for YOUR body to regain your vitality and feel like yourself again.

Join the health reset membership that will help you achieve your health goals with nutrition education, live group training, ongoing support PLUS a one-to-one session each month.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

How Does Vitamin B Help Fatigue?

We’ve all been there. You’re dragging yourself through the day, feeling exhausted and wondering how you’re going to make it to the end. You may not realize it, but your body could be lacking in vitamin B, which plays an important role in energy production.

Vitamin B is a water-soluble vitamin that’s found in animal products like meat, poultry, and fish, as well as in leafy greens, legumes, and fortified foods. It’s important for many bodily functions, including cell metabolism, energy production, and nervous system function.

While there are many different types of vitamin B, the most important for fatigue are vitamins B6 and B12. Vitamin B6 helps convert food into energy, while vitamin B12 is essential for the production of red blood cells, which carry oxygen to your cells.

If you’re feeling fatigued, make sure you’re getting enough vitamin B as well as vitamin C in your diet. If you suspect you may be deficient in vitamin B, talk to a professional about supplementation. While fatigue can be caused by many things, vitamin B deficiency is one potential cause that’s often overlooked. Make sure you’re getting enough vitamin B in your diet to help keep your energy levels up and avoid fatigue.

List of Foods with Highest Vitamin B content:

  • Vitamin B6 (pyridoxine): chickpeas, tuna, salmon, chicken breast, potatoes
  • Vitamin B12 (cobalamin): clams, beef liver, trout, salmon, yogurt

Other Types of Vitamin B in Foods

  • Vitamin B1 (thiamin): pork chops, sunflower seeds, navy beans, kidney beans
  • Vitamin B2 (riboflavin): eggs, almonds, spinach, Halibut
  • Vitamin B3 (niacin): tuna, chicken breast, beef liver, portobello mushrooms
  • Vitamin B5 (pantothenic acid): sunflower seeds, avocados, sweet potato, chickpeas
  • Vitamin B7 (biotin): egg yolks, salmon, avocado, nuts
  • Vitamin B9 (folate): black eyed peas, lentils, spinach, asparagus

Selecting High Quality Foods

When selecting animal products, choose lean cuts of meat and poultry, and remove the skin to reduce the fat content. Choose fish that are lower in mercury, such as salmon, trout, and herring.

For leafy greens, look for ones that are dark green in color, such as spinach, kale, and collards. Avoid ones that are yellowing or wilted.

When choosing legumes, select ones that are dry, such as black beans, kidney beans, and lentils. Avoid canned varieties, which can be high in sodium.

Fortified foods are those that have been enriched with nutrients, such as vitamin B. These include some breakfast cereals, energy bars, and nutritional supplements.

Vitamin B12 is found naturally in animal products, but it can also be added to plant-based foods and fortified foods.

If you’re following a vegan or vegetarian diet, you may be at risk for vitamin B12 deficiency. This is because the best sources of vitamin B12 are animal-based foods. If you don’t eat animal products, you’ll need to get your vitamin B12 from fortified foods or supplements.

Vitamin B12 is important for the production of red blood cells and for nervous system function. A deficiency can cause fatigue, weakness, and memory problems.

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Why Vitamin C Helps Your Fatigue

If you are struggling with fatigue, you may want to consider adding more vitamin C to your diet. Vitamin C is one of the first nutrients that the adrenal glands use to help power themselves and to help them manage stress in your body. Adding vitamin C is especially beneficial if you are not eating healthy whole food sources or if you have a lot of excess stress going on in your life. The best way to add vitamin C is through a supplement or by eating whole foods. Did you also know that vitamin C is a super antioxidant?

Vitamin C and Fatigue:

Vitamin C plays an important role in helping the body cope with stress. When the body is under stress, the adrenal glands release hormones like cortisol and adrenaline. These hormones help the body to cope with the stress but can also lead to fatigue if they are released in large amounts or for extended periods of time. Vitamin C helps to regulate the release of these hormones, making it an important nutrient for people who are struggling with fatigue.

Vitamin C and Stress:

As we mentioned, vitamin C helps to regulate the release of stress hormones in the body. This is because vitamin C is involved in the production of adrenal hormones like cortisol and adrenaline. When the body is under stress, the adrenal glands release these hormones into the bloodstream. Vitamin C helps to keep these levels in check, which can help to reduce the amount of stress that you feel.

Vitamin C and Antioxidants:

Vitamin C is also a powerful antioxidant. This means that it helps to protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, which is a type of damage to the cells. Oxidative stress has been linked to a number of health conditions, including fatigue. By neutralizing free radicals, vitamin C can help to reduce oxidative stress and improve overall health.

Adding Vitamin C to Your Diet:

If you are struggling with fatigue, adding more vitamin C to your diet may be helpful. Vitamin C helps to regulate the release of stress hormones and is also a powerful antioxidant. You can get vitamin C from supplements or from whole foods like oranges, broccoli, and strawberries.

Ready to incorporate Vitamin C into your diet? Check out my 7 days to a healthier, more vibrant you Free Meal Plan. Feed your body well, listen to it, and you will benefit in the long run. In this meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. latest blog post for recipes and tips!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

8 Reasons Your Fatigue Could Be Thyroid Related

You’re not feeling like yourself. In fact, you’re feeling downright exhausted and it’s impacting your daily life. You might think that you’re just going through a phase or that you need more sleep, but what if your fatigue is actually being caused by your thyroid?

1) Poor Mood

One of the first signs that your fatigue could be thyroid related is if you find yourself in a constant bad mood. If you’re feeling irritable, anxious, or even depressed for no reason, it could be due to an imbalance in your hormones.

2) Feeling Cold

Another early sign of thyroid problems is feeling cold all the time, even when others around you are comfortable. This is because an underactive thyroid can cause your body temperature to drop.

3) Weight Loss Resistance

If you’re eating right and exercising but still not seeing any results on the scale, it could be due to a thyroid imbalance. An underactive thyroid can make it harder to lose weight, even when you’re doing everything right.

4) Hair Loss

Thyroid problems can lead to hair loss, which can further contribute to feeling tired and run down. If you notice that you’re losing more hair than usual, it’s worth checking in with your doctor.

5) Fatigue

Feeling fatigued all the time is one of the most common symptoms of thyroid problems. If you find yourself struggling to get through the day or falling asleep more often than not, it’s likely due to an imbalance in your thyroid hormone levels.

6) Imbalanced Hormones

One of the most common causes of fatigue is an imbalance in your hormones. This can be due to a number of different factors, but if you find that your energy levels are constantly fluctuating or that you’re feeling more tired than usual, it’s worth checking in with your doctor to see if your hormone levels are off.

7) Gut Issues

Another common cause of fatigue is gut problems. If you’re struggling with digestive issues like constipation or diarrhea, it can lead to feeling exhausted. This is because your gut health is directly linked to your overall health and well-being.

8) Pain

Lastly, pain can also be a sign of thyroid problems. If you’re constantly dealing with headaches, body aches, or fatigue, it’s worth checking in with your doctor to see if your thyroid could be the culprit.

We Can Do This Together

If you’re struggling with fatigue, it’s important to check in with a Certified Nutrition Specialist to rule out any underlying health issues. Thyroid problems are a common cause of fatigue, so if you’re experiencing any of the above symptoms, it’s worth getting checked out. Early diagnosis and treatment is key to managing thyroid problems and keeping your energy levels up. Check out below a few of my options to get you started on your journey to improve your health and regain your energy.

My Free 7 Meal Plan

There are 3 main health issues that affect how the thyroid functions. These include stabilizing blood sugar, managing stress, and balancing hormones. Grab my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks that will have an impact on all 3 of these issues.

If you want to learn more about Thyroid Dysfunction and how it may be affecting your life, Schedule a Free Thyroid Breakthrough Session with me.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Why Am I So Tired? – Part II

Last week, I covered the main physical reasons why you are so tired. This week, we will focus on your mind and how it affects your energy levels. If you haven’t read last week’s blog post yet, catch up by reading it here first, then come back for part II.

You’re Focusing on the Negative

When you’re feeling like you can hardly function even after lying in bed for 10 to 12 hours, it can be really hard to focus on the positive aspects of your health — especially if you feel like you’ve tried everything and can’t find the help you need to feel better. Believe me, I can relate: I was literally given no help and support. I was told that this was my new normal, and I was just supposed to deal with it. This made it difficult to stay positive and caused me to focus on the negatives.

If you feel this way, I encourage you to focus on what you can do: What is one quick win you can achieve? This is how my programs are designed; we work on a few little things, and little by little, people feel motivated to keep going forward.

Your Nervous System Is Not Working Properly

Do you have anxiety? Are you overstimulated? Are you not getting the breaks you need throughout the day? Is your mind tired? If you’re just plugging away at things all the time, you’re going to stay in fight or flight mode. And if you’re constantly running from that proverbial saber-tooth tiger, you won’t be able to calm down and shut your brain off.

What you want is to get into that rest and digest state where your parasympathetic nervous system kicks in to help you achieve a state of calm. The way you do that is by stimulating the vagus nerve, which runs right behind the back of your ear, kind of at the base of your ear lobe on the mastoid bone right underneath on the back of your skull.

This is a whole other topic on its own, so if you’re curious to learn more, Google “stimulation of vagus nerve” to learn ways to calm yourself down. A few methods I recommend:

  • Use clove and lime oil on the mastoid bone
  • Practice deep breathing
  • Incorporate meditation and mindfulness
  • Walk in nature
  • Focus on restorative movement

You’re Not Getting the Support You Need

A running theme with the issues above is that they come about when people don’t have the resources and support, they need to find the right solutions for their fatigue. Ultimately, getting expert insights into your particular situation will help to identify the underlying causes of your fatigue.

My programs are designed to help people resolve their symptoms much faster than if they were to try addressing them on their own. With my new Health Reset Membership, people are able to reset their bodies in a short period of time while getting the support they need to stick with the program and make lasting changes to optimize their health.

If you’re looking for a program that’s tailored to your needs to overcome your fatigue, thyroid issues, or other health problems, this program could be exactly what you need to get on track. Right now, you can take advantage of founding membership pricing of $2,000 for a limited time. To learn more and get started, message me at hello@tiffanyflaten.com or visit https://tiffanyflaten.com/.