😴 Always Tired?

Why You Shouldn’t Just "Put Up With It"

By Victoria Johnston - Certified Nutritionist

“Maybe it’s just getting older.” “I’m a parent—it comes with the territory.” “Everyone’s exhausted, right?”

As a nutritionist, I hear these phrases all the time. Fatigue has become so common that we’ve normalized it. But here’s the truth: feeling tired all the time is not something you have to accept. It's a sign—your body asking for help.

If you're constantly drained, foggy, or just not feeling like yourself, I want you to know: It doesn’t have to be this way. And nutrition can be a powerful place to start.

Tired All the Time? Your Body Is Talking to You

Fatigue isn’t a character flaw. It’s not laziness, weakness, or “just life.” It’s a symptom—and it often points to underlying imbalances that can be corrected.

Common contributors to ongoing fatigue include:

• Blood sugar imbalances

• Nutrient deficiencies (iron, B12, vitamin D, magnesium)

• Poor gut health

• Stress and adrenal dysregulation

• Food sensitivities or inflammation

• Poor sleep quality (even if you're in bed for 8 hours)

The good news? These are modifiable with the right nutrition and support.

How Nutrition Can Help You Regain Energy

Let’s look at some of the most important nutrition strategies that can help boost your energy levels naturally.

1. Balance Your Blood Sugar

Big blood sugar spikes (and the crashes that follow) are a major cause of fatigue, brain fog, and irritability.

Try this:

• Include protein and healthy fat at every meal

• Avoid skipping meals or relying on sugary snacks

• Replace refined carbs with whole grains and fiber-rich foods

Example: Swap a plain bagel for eggs on avocado toast with a side of berries.

2. Check for Nutrient Deficiencies

Fatigue can be a red flag for low levels of:

• Iron (especially common in menstruating women)

• Vitamin B12

• Vitamin D

• Magnesium

If you’re always tired, it’s worth asking your healthcare provider for a comprehensive nutrient panel—and a nutritionist can help interpret and address results.

3. Eat Enough (and Eat Consistently)

Under-eating—intentionally or not—can leave your body running on fumes. So can irregular eating patterns.

Signs you might not be eating enough:

• Midday crashes

• Constant cold hands and feet

• Difficulty concentrating

• Feeling “hangry” or lightheaded between meals

Your body needs consistent fuel to function at its best.

4. Support Your Gut

A sluggish or inflamed gut can lead to poor nutrient absorption—and more fatigue. Gut imbalances are especially common if you experience bloating, irregular bowel movements, or frequent illness.

Tips for gut-friendly eating:

• Add fermented foods (yogurt, kefir, kimchi)

• Include prebiotic fiber (garlic, leeks, oats, bananas)

• Reduce ultra-processed foods that disrupt the microbiome

5. Hydration Matters More Than You Think

Even mild dehydration can cause energy dips, brain fog, and mood swings.

Aim for: 2–3 liters of water daily, more if you’re active or live in a warm climate Try: Herbal teas, mineral-rich water, or adding a pinch of sea salt and lemon for natural electrolytes

You Deserve to Feel Better

So many people live in a state of low-grade exhaustion and think, “This is just how life is now.” But I want to say this clearly:

👉 You are not meant to feel tired all the time. 👉 Your body is capable of more energy, clarity, and vitality than you may realize.

And nutrition can be a transformative first step in getting there.

Final Thoughts

If you’ve been running on empty for months—or even years—it’s time to listen to what your body is telling you. Tiredness isn’t something to ignore or just “push through.” It’s a message, and I’m here to help you translate it.

With the right food, nutrients, and support, your energy can come back. Your spark can return.

You don’t have to settle for survival mode. Let’s work on getting you back to thriving.

Ready to reclaim your energy? I offer personalized nutrition plans to help uncover the root causes of your fatigue and support sustainable, vibrant energy.

Book a wellness check call here :

Free Health and Wellness Check

20min

Book Now

📲 Follow me on Instagram: @victoriajohnstonnutrition 

📧 Email: info@victoriajohnstonnutrition.co.uk

Let’s figure it out—together.

Disclaimer: This blog is for educational purposes only and does not replace medical advice. Always consult with your healthcare provider before making changes to your diet or supplements.