Women’s Health

What Does Fatigue Really Look Like?

There are two things I see on a regular basis that have become so normalized, they’re often overlooked: fatigue and stress. Everybody talks about being stressed out and tired, to the point where it’s become “normal.” What I’d like people to understand is that it’s not normal, nor is it healthy, just because it’s so common. Whatever is going on under the surface is contributing to this debilitating fatigue.

What Is Fatigue?

Fatigue is not something we need to accept as a fact of life; there are things we can do about it. Let’s start with a basic understanding of what fatigue looks like for people who experience it.

Permanent Jet Lag

People describe fatigue as akin to permanent jet lag, where you’re exhausted and experiencing brain fog. You might have increased sugar cravings. If you feel like you have chronic and permanent jet lag, this is not normal, especially when you’re not traveling.

Like Walking In Sand

People also describe fatigue like walking in really deep sand. Your legs might feel extremely heavy, like lead. It’s as though your body cannot go, and you can’t get your legs to work.

Like Having Anchors on The Limbs

People also describe fatigue like they are living with anchors tied to their limbs. Some may attribute this to being overweight, so they go and exercise, or they try to reduce their calories to unhealthy levels.

Like Having an Uncharged Battery

I think of fatigue as never having your battery fully charged. You feel sluggish and only have brief periods of energy — say, when you’re excited about an upcoming event or holiday.

Common Triggers for Fatigue

Thyroid Issues

Thyroid disease is a common cause of fatigue. Often, it’s Hashimoto’s or hypothyroidism, and a smaller amount of time it is due to thyroid cancer and the removal of the thyroid gland. In these cases, it’s common for people to struggle with fatigue until they get leveled out and optimized on their medications.

Medications

In other instances, fatigue can be a side effect of medications prescribed for anxiety, depression, migraines, blood pressure, or blood sugar. If that’s the case, you could look at whether it’s possible to get on a different medication with fewer side effects. I also recommend looking closely at the root causes of the condition you’re taking the medication for.

Diet

Poor diet can lead to functional nutritional deficiencies at the cellular level. There are nutrients that are specific to fueling the batteries in every cell that we have in our body, called the mitochondria. And when you are not getting proper nutrition and eating mostly packaged and processed foods, there’s no way you’ll be able to fuel your body to fight the fatigue.

That is where I come in and help you boost up your nutrients so that your cells get the fuel they need. You need to put the right gas into the cellular “gas tank,” not synthetic garbage that makes you feel lethargic. With my specific guidance, you can enhance what you’re already doing instead of throwing your hands in the air and giving up.

Movement or Lack Thereof

Another trigger can be both too much or too little movement. Sometimes people’s response to feeling tired is to work out harder. However, if you’re fueling your body inefficiently and you’re exercising way too much or too intensely, that’s the perfect storm for feeling fatigued.

Lack of movement can be equally problematic. If you’re not doing anything and you truly are lying on the couch watching Netflix and eating snacks, that is not going to help your fatigue either. Try a walk around the block or even sitting in your yard and being outside in nature. Start somewhere and do it consistently, and it will help with the fatigue.

Stress

Another trigger for fatigue is stress. Our bodies can only take so much stress, and we put our bodies through the wringer. We work too much. We don’t sleep enough. We eat like crap. We drink too much alcohol. We worry. Whatever it might be. There are so many things that we do, and our bodies are miraculous in that they keep us upright even though we deal with stress daily and don’t take time to reduce stress.

Do your body a favor and look at what you can do to give yourself even five-minute breaks throughout the day. Get out in the sunshine and walk in nature. Take a few minutes to meditate. Your fatigue will improve if you make a conscious effort to manage stress.

Conclusion

There are many more things you can do to improve fatigue, including looking at gut health, allergies, hydration, hormones, sleep, and more. If your doctor is dismissing your symptoms as simply a sign of getting older, you don’t need to accept that diagnosis. Start with some of the quick tips above and see if your fatigue improves.

If your symptoms persist or you have debilitating fatigue, then you might need more extreme measures. You can find a lot more answers and guidance by joining the All-Year Resolution membership, which gives you monthly support to help you improve your overall health and wellness. It’s only $47 a month currently, but it won’t stay that way forever. Get in now while I’m offering this introductory special, and you can start taking steps to overcoming your fatigue right away.

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All Year Resolution Excitement!

If you’ve ever set a New Year’s resolution only to have it unravel somewhere around March or April, you’re not alone. The reason we tend to let our resolutions fall by the wayside isn’t laziness or a lack of desire to meet goals. Most of the time, it’s because we’ve set extreme goals that we dive into without any kind of foundation or action plan attached to them to get things done.

I’d like to help you get on track with your resolutions by helping to shift your mindset. Instead of thinking of your goals as something you set just at the beginning of the year, why not start thinking of them as lifestyle shifts that will improve your life?

That’s where the All-Year Resolution membership comes in. This program came about after years of people coming to me with health struggles after having gone to their primary care doctor. They may have had labs that looked “normal,” and their doctor dismissed any symptoms as just a sign of getting older. Frustrated and defeated, people go back to living their lives, without any direction on how to make positive changes.

I’ve learned there is a better way to navigate health challenges, and it doesn’t involve chalking up very real symptoms as “nothing” or dismissing them as a part of aging. The All-Year Resolution membership helps you navigate underlying issues that may cause your symptoms, ranging from joint pain and fatigue to anxiety and depression. Meanwhile, you’ll get the support and resources you need to get your health on track.

What Is the All Year Resolution Membership?

With the All-Year Resolution membership, you’ll be part of a supportive community that can help answer your questions and provide some context around symptoms you might be experiencing. Here’s what you get:

  • Goal-setting exercises to help you decide what’s most important to you and set realistic goals with action steps to get you there.
  • Practical tips and advice without all the noise; this is not a place where we’re pushing nutritional supplements or weight-loss gimmicks.
  • Different perspectives from fellow group members who have been in your shoes.
  • Monthly nutrition education trainings that will give you greater clarity on health topics pertinent to your situation.
  • The ability to become your own health advocate so you can start to heal from within and find real solutions to health problems.
  • Empowerment to seek medical care when it makes sense for you.
  • Access to a portal with modules that walk you through the program, along with a supportive Facebook group where you can ask questions.
  • Monthly recipe guides.
  • A greater understanding of your health, your needs, and the steps needed to elevate your mood and help you live in a happier state.

As you work your way through the program, you’ll get the information you need to take your health further, using nutrition, food, lifestyle, self-care, mindfulness, and other non-medical interventions. It’s all about taking baby steps and building habits, month by month, that stack up over time. By year-end, you’ll have solidified habits that will move your health forward instead of working against you.

If you are feeling frustrated or anxious about your health, then the All-Year Resolution is for you. At just $47 a month, it’s a fraction of the cost of working with me one-on-one, but you aren’t getting a fraction of the support; you still get all the resources and tools you need to help you navigate your health conditions.

Stop the vicious cycle of setting goals, getting frustrated, and quitting before you’ve reached your goals. With the All-Year Resolution, you’ll set yourself up for a long and healthy life full of energy. You don’t have to accept that you’re just getting older; instead, you can actually do something about it, one month at a time.

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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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A Cautionary Tale About Stress & Your Thyroid

The word “stress” has become so overused that it gets watered down. We’re desensitized to the effects of stress even though we’re all walking around in a stressed-out state. We keep running on empty to the point where we’re unaware of the major impact that stress can have on our bodies. And sooner or later, it makes us sick.

It happens to me, too. I go through bouts of stress, and it eventually catches up with me. This is coming from someone who should be an expert in my own health. That is to say, even those of us who are well-versed in the effects of stress will get caught off-guard when stress sneaks up on us.

And that is what happened to me this past year. So, I wanted to address that in the context of what stress is and how it works in our bodies.

The Science of Stress

The major organs or glands that affect and help manage our stress management system include the adrenal glands. These small, walnut-shaped glands sit right on top of your kidneys. Nutritionally and biochemically speaking, adrenal glands require a ton of B vitamins, along with vitamin C, to function and to help you manage your day-to-day stress.

Let’s take a normal stressor in most people’s lives, like the holiday season. We often allow the alcohol, sugar, lack of sleep, financial pressure, and social events to catch up with us. That’s all on top of normal, everyday stress, like waking up, driving in traffic, making sure we have a lunch packed, making sure the kids’ backpacks are ready to go, making sure dinner is prepared and planned, buying groceries, and just doing the run-of-the-mill everyday stuff on top of the stress that may come with your job.

Look at What You Can Control

In these scenarios, look at things that you can control. Can you somewhat control the holiday situation? Are there toxic people in your life? Do you need to be around them? If so, how will you manage that to minimize the stress that they may or may not be causing you? What about excess things that you’re putting into your diet?

It’s things like that, that add to the stress on our system. Yet you can control a lot of that. You don’t have to have a glass of wine every night before you go to bed. You don’t have to drink every weekend to excess. You don’t have to have a dessert every single night with all the sugar.

Is There Good Stress Vs. Bad Stress?

When I do one-on-one consultations with people, some people might come across as not stressed out. They don’t feel very stressed. They have a pretty easy life. They don’t worry about money. They don’t worry about kids, or whatever it may be. But then we dig deeper, and we find that there are some stressors in their life that have been there for so long they don’t even realize how it impacts their health.

Think of the people who say “I really love my job, but I work 12 hours a day. So it’s kind of a good stress. It’s just that I work long hours.” And then some people will say, “Yeah, I’m really stressed out dealing with an elderly sick family member.”

The thing is, we mentally compartmentalize good stress and bad stress. The body doesn’t know the difference.

I always use the example that whether you’re planning for a funeral or planning for a wedding, which should have very opposite feelings, they’re both stressful. Both of them are causing problems in your stress management system.

The Thyroid-Stress Link

How does this apply to thyroid people? The stress management system needs to be optimized and intact for everybody, not just thyroid patients; but thyroid patients tend to have a weaker response to stress. They’re not as hardy when it comes to added stressors.

As someone who has dealt with thyroid cancer and other thyroid issues for a long, long, long time, I have seen over and over again that stress and thyroid dysfunction do not play well together. Any excess stress for a longer period of time wipes me out.

Sometimes I see it coming, and other times I don’t. This last time I did not see it coming. I had added a lot of stuff to my business, and I’d put a lot of pressure on myself when it came to my business and other things going on in my life. I had one child graduating from high school and moving to college, and another one moving and starting her last semester of college.

By the time October and November came around, I was flatlined for 2022. It literally took me out of the game. I laid on the couch every day, practically for a few months. I did the bare minimum of what I had to do for my business, for my house, for myself.

It got to the point where I needed a med change because of all this. That’s what’s scary, when you don’t have a thyroid gland and you are 100% dependent on thyroid medication. It’s very scary when all of a sudden you don’t seem to be absorbing the medication.

Recognizing Your Stress Patterns

Whether you have a thyroid problem or you are someone who has a lot of stressors pulling you in different directions, try to think of a different way of navigating your life:

  • What can you do to get rid of stressors?
  • Who or what do you need to cut out of your life?
  • What do you need to say no to?
  • What boundaries do you need to put up?
  • What do you need to do to actually help yourself when it comes to fueling those adrenals and helping that stress management system in your body?

When our stress is supported, our stress management system is supported, and we are able to get through things a lot easier than without. You can start by not underestimating the stressors in your life. Try journaling a personal assessment of your stressors, what you can do to change them, and how you can bring more control to situations that feel chaotic.

If you’re looking for more support in navigating stress, consider the All Year Resolution membership. This affordable, group-type program is for anyone wanting to do something differently without turning to quick fixes. We use real food, real lifestyle changes, lots of nutrition, education, and health education — all at fraction of the cost of working one-on-one 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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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What Keeps You Stuck from Reaching Your Health Goals?

Good health is hard to maintain and reaching health goals can be a challenge. With all the responsibilities of life, it can be difficult to find the time or energy to prioritize your own wellbeing. In this post, we’ll discuss some of the most common reasons people get off track with their health goals, as well as tips on how you can overcome these obstacles and strive to achieve better health.

Nutrition Factors

One of the biggest roadblocks for many individuals when trying to reach personal health goals is nutrition. Eating unhealthy foods such as fast food, processed snacks, and sugary drinks can lead to weight gain, disease susceptibility and have a negative effect on overall quality of life. To combat poor nutrition habits, it is important to focus on eating whole, nutrient dense foods and avoiding processed foods as much as possible. Additionally, creating meal plans for the week can help make sure you are getting the proper nutrition each day.

Exercise Factors

Along with proper nutrition, regular exercise is essential when trying to stay healthy. Many people struggle to get enough physical activity due to lack of motivation or time constraints. To overcome these challenges and successfully stick with an exercise regimen, it’s important to find activities that suit your individual preferences, such as walking or swimming instead of running if you don’t like running. Setting realistic goals and tracking progress also helps keep motivation high throughout a fitness journey.

Time Constraints

Time constraints are a major hurdle for many people who want to pursue better health. With busy lifestyles and hectic schedules, it can be hard to find the time to eat healthy meals or get enough exercise. To make sure you’re still able to meet your health goals, try incorporating small changes into your routine such as taking the stairs at work instead of the elevator, eating a nutritious breakfast each morning or squeezing in quick 5-minute workouts throughout the day.

Life

Life can throw plenty of curveballs that can interfere with health goals. From kids and family responsibilities to long days at work or frequent travel, it is easy to fall off track when life gets too busy. The key to sticking with health goals in these scenarios is to remain flexible and focus on finding the balance between prioritizing your wellbeing and juggling other responsibilities.

General Tips

To avoid getting off track with your health goals, it is important to stay focused and motivated. Here are some general tips that can help you achieve better health: find an accountability partner or a workout buddy, set realistic and achievable goals, reward yourself for milestones reached, track progress regularly and don’t be afraid to ask for help when needed.

Reaching personal health goals can be difficult but not impossible. By understanding what obstacles might come up along the way and following simple tips, you can create sustainable lifestyle changes that will help you reach your goals and maintain a healthy lifestyle.

What else is keeping you from achieving your health goals? Reach out below, I can help you! Remember, health is an ongoing journey that takes dedication and perseverance. Keep striving for better health every day!

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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

What Keeps You Stuck from Reaching Your Health Goals? Read More »

Get Your Protein!

If you follow me on this blog, podcast or socials, chances are you have heard me talk about the importance of consuming enough protein in each meal. Having a thyroid gland plays an important role in the body’s metabolism and regulating hormones. But if you don’t have a thyroid, protein is even more critical because it helps your body to function properly. Eating enough of the right kinds of proteins can help you maintain muscle mass and strength, as well as healthy bones and heart. It can also prevent fatigue, weakness, and other symptoms that can arise from not having enough protein in your diet. In this article, we will discuss the importance of consuming protein when you do not have a thyroid gland and provide general tips on how to ensure you get enough each day.

Not All Proteins Are Created Equal

The first step in understanding how much protein you should be consuming is to recognize that not all proteins are equal. Different types of protein can provide different benefits and nutrition, so it’s important to select the best sources for your body. Animal-based proteins like meat, eggs, dairy products, fish, and poultry contain all the essential amino acids your body needs in order to function properly and should form the foundation of your daily diet if you don’t have a thyroid gland. Plant-based proteins such as beans, nuts, seeds, and legumes can also supply certain essential amino acids but may lack some of the others found in animal proteins so it’s important to choose foods from both categories when planning meals.

Symptoms of Not Consuming Enough Protein

There are a variety of symptoms that can arise if you’re not getting enough protein in your diet. Some of the most common ones include fatigue, muscle weakness, impaired wound healing, and slowed growth. If you’re experiencing any of these signs or other health problems, it’s important to consult with your health practitioner to determine if an increase in protein consumption is necessary.

How Much Protein Is Necessary If You Don’t Have a Thyroid Gland

Generally speaking, it’s recommended that individuals without a thyroid gland should aim to consume at least 0.8-1g of protein per kilogram (2.2lbs) of body weight each day. For example, someone who weighs 70kg (154lbs) should aim for 56-70g of protein every day. It’s also important to note that this amount can vary depending on individual factors, such as gender, age, activity level, and medical conditions.

Consuming the right types of proteins can be a challenge if you don’t have a thyroid gland. To ensure you get enough each day, try to plan out your meals ahead of time and make sure they include animal-based proteins like meat or fish and plant-based proteins like legumes or nuts. You may also want to consider supplementing with protein powders or bars if needed.

It’s important to be aware of how the lack of protein can further affect your body if you don’t have a thyroid gland. By consuming the right types of proteins and making sure you get enough each day – and more importantly, in each meal –, for individuals who do not have a thyroid gland. Eating enough of the right types of proteins can help maintain muscle mass, strength, healthy bones, and heart health as well as prevent fatigue and other symptoms from arising.

Not sure where to start?  Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.  In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that.

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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Get Your Protein! Read More »

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