Your cells run best on a steady glucose supply, which is supported by regular, well-balanced meals. Skipping meals or waiting too long to eat can trigger crankiness and brain fog. Snacking on high-sugar foods or refined carbs can trigger big insulin spikes, followed by crashes that leave you lethargic.
Over time, blood-sugar swings can also disrupt sleep, mood, and hormonal balance. Once you’ve added stress hormones (which raise glucose) and poor sleep (which reduces insulin sensitivity), you’ve got a recipe for persistent fatigue.
How to address:
“One of the things I recommend for patients with low energy or fatigue is establishing a superconsistent eating routine that’s balanced in protein, fat, and fiber,” says functional nutritionist Jesse Haas, CNS, LN.
If you’re nourishing your energy needs throughout the day, she adds, your blood-sugar levels should feel more like a mellow kiddie-park roller coaster than an extreme thrill ride.
If you suspect you have trouble regulating your blood-sugar levels, a few straightforward labs — including fasting glucose, A1c, and fasting insulin — can offer some insights. And a continuous glucose monitor can provide a window into how your body responds to specific foods or meal timing.
Other lifestyle shifts, such as taking a walk after meals, prioritizing sleep, managing stress, and engaging in strength training, can help stabilize blood-sugar levels, too. You might also try taking magnesium or berberine supplements.
Fatigue, Explained
About one in five adults struggles with general fatigue and one in 10 experiences chronic exhaustion. Pinpointing the root causes can be challenging, but doing so is essential for effective management — and long-term relief. Learn more at “8 Reasons You Might Be Exhausted — and How to Recharge,” from which this article was excerpted.
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