Tiredness and Low Energy: What’s Really Going On (And What You Can Do About It

Feeling constantly exhausted isn't just part of getting older. It's a signal from your body that something's off balance. Whether it's dragging yourself out of bed, needing caffeine to function, or falling asleep the second you stop moving, tiredness and low energy can seriously affect how you show up in your life.

As a Nutritional Therapist, I've seen just how many people chalk up tiredness to ageing or being busy. But there's usually more going on under the surface and often, it can be addressed with the right support.

Common Symptoms of Tiredness and Low Energy

• Struggling to wake up in the morning

• Midmorning and afternoon energy slumps

• Constant yawning or needing naps

• Feeling wired but tired

• Brain fog or poor concentration

• Cravings for sugar or caffeine

• Feeling low or unmotivated

  
  

These symptoms are your body’s way of saying: pay attention.

What Could Be Causing Your Tiredness and Low Energy?

Blood Sugar Imbalances and Energy Slumps

Your energy shouldn’t feel like a rollercoaster. If you're constantly reaching for quick carbs or sugary snacks, chances are your blood sugar is spiking and crashing. This is incredibly common and leaves people feeling wiped out and craving the next boost.

Try this instead: Build meals with protein, fibre and healthy fats. Think eggs with greens, or salmon with roasted veggies and quinoa. Snacks like oatcakes with nut butter or boiled eggs with cucumber can help keep your blood sugar steady.

Use the below diagram to learn more about the three key macronutrients; Carbohydrates, Protein and Fats, picking one from each macronutrient will ensure you are creating balanced meals and snacks:

Poor Sleep and Low Energy

Sleep is where your body does its best healing work, but quantity and quality both matter. Struggling to fall or stay asleep? Waking up feeling like you haven’t rested?

Try this: Start a winddown routine. Switch off screens an hour before bed. Eat at least two hours before sleeping. Add calming rituals like a magnesium bath, herbal tea or reading. Avoid caffeine after 2pm and keep your bedroom dark and cool.

Nutrient Deficiencies Behind Low Energy

Low iron, B12, magnesium and vitamin D are all linked to fatigue, poor focus, and low mood. These deficiencies are incredibly common, especially in women, vegans, or anyone with digestive issues.

What you can do: Get your nutrient levels checked. It doesn’t always show up on basic GP tests, but functional testing can go deeper and show what your body is actually absorbing.

Gut Health and Nutrient Absorption

You are not just what you eat, you are what you absorb. If your digestion is off, bloating, IBS, constipation or diarrhoea, your body might not be getting the energy and nutrients it needs, even from a healthy diet.

Support your gut: Slow down when you eat. Take a few deep breaths before meals. Include fermented foods like kimchi, kefir or sauerkraut if tolerated. Get curious about food triggers, or book a stool test to check for dysbiosis, inflammation or infections.

Hormonal Imbalances and Tiredness

Especially common in your 30s and 40s, shifting hormones can leave you feeling zapped. If you’re also struggling with weight changes, low mood, brain fog or irregular cycles, it could be a hormone thing.

Helpful habits: Don’t skip meals. Get enough sleep. Consider tracking your cycle. If needed, functional hormone testing (like DUTCH) can be a powerful tool to get clarity and a personalised action plan.

Chronic Stress and Energy Drain

Running on empty? Feeling constantly "on"? Your nervous system can only cope for so long. Longterm stress disrupts your adrenal hormones, blood sugar, digestion, and sleep. It’s a big reason why so many women in perimenopause suddenly crash.

Try this: Take just 5 to 10 minutes a day to slow down. A short walk, breathwork, journaling, or a moment of quiet before your kids get up. Stress support isn’t just yoga retreats. It’s the small things that add up.

Other Underlying Causes

If you’ve addressed the basics and still feel constantly tired, it could be time to explore deeper imbalances:

• Thyroid function: Often missed in standard GP tests. You can have thyroid dysfunction without classic symptoms like weight gain or hair loss.

• Leaky gut: A compromised gut lining allows food particles into the bloodstream, triggering immune responses and poor nutrient absorption.

• Fibromyalgia or Chronic Fatigue Syndrome (CFS): These conditions are real, and often misunderstood or overlooked. Symptoms can include widespread pain, poor sleep, and profound fatigue.

  
  

If you suspect something deeper is going on, working with a Nutritional Therapist or seeking further investigation can help uncover the root of your fatigue.

How I Can Help

There is no one size fits all approach to energy. Everyone’s root cause is different, and my job is to find it. Using a combination of functional testing, food first strategies, and realistic coaching, I help you build energy from the inside out.

Together we might look at:

• Personalised nutrition that works for your lifestyle

• Testing for deficiencies, gut health or hormones

• Simple routines to reduce stress and improve sleep

• Building habits that support your energy without adding pressure

  
  

Recipe: One Pan Iron Rich Lentil and Spinach Stew

This comforting dish is full of fibre, protein, and iron – plus it’s easy and affordable. Perfect for batch cooking!

Lentil and Spinach Stew

Ingredients:

• 1 tbsp olive oil

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 carrot, diced

• 1 tsp cumin

• 1 tin chopped tomatoes

• 1 tin green lentils (drained)

• 2 large handfuls fresh spinach

• Salt and pepper to taste

• Optional: squeeze of lemon and fresh parsley to finish

  
  

Method:

1. Heat oil in a large pan. Fry onion, garlic, and carrot for 5 mins.

2. Add cumin and tomatoes. Simmer for 10 mins.

3. Stir in lentils and spinach. Cook for 5 mins more.

4. Season well. Add lemon and parsley just before serving.

   
   

Tired All the Time? Let's Find the Root Cause

If you’ve tried sleeping more, cutting out coffee, or loading up on smoothies and you still feel exhausted, it’s time to dig deeper.

Book a free 20 minute chat with me here and let’s talk about what could be draining your energy.👉

Lisa x

About Lisa

Lisa Dack - Nutritional Therapist

I’m Lisa Dack, a qualified, registered Nutritional Therapist with a special interest in gut health, hormonal imbalances, energy, skin issues and sustainable weight loss. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition, lifestyle and wellness plans that fit seamlessly into their lifestyles. Whether you’re struggling with chronic fatigue, digestive issues, or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel your best.