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Why am I so tired? Suggestions please

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  • Why am I so tired? Suggestions please

    I've been primal for a few years now but lower carb primal (50-70) for the past 8 months. For longer than I can remember, I've been suffering from fatigue that I don't think is reasonable for someone of my age or fitness level. I'd really appreciate some positive and constructive suggestions. Here's a bit of background.

    - 33yr old female, 106lbs 5'4.5" BF last tested at 13% two years ago...may be less now, not sure.
    - Ammenhorea since 2007 after the death of a spouse
    - High stress unpredictable job as a midwife on call 20days/month with frequent 24hr shifts. When not required to stay up all night I usually sleep 7-8 hrs. I also take 3-5mg melatonin every night.
    - Blood hormones low (estrogen, testosterone, progesterone) while recent salivary testing was low normal. Thyroid last tested as normal, iron normal
    - Work outs 5-6 times/wk. Combination of long cardio (trail runs, xc ski or spinning when I can't get outside due to work), light weights/ body weight training 2-3x/wk, HIIT 1-2/wk.
    - Cals 1200-1400/day 20% carb, 45% fat 35% give or take a bit

    Should I try to increase my fats? Increase my carbs? Decrease the cardio (I find it really helpful for stress reduction..but it can feel like chronic cardio and a bit of a chore).

    I finally feel like I have the body I'm "happy" with but just wish I had more energy to enjoy my workouts and stay awake past 930

    Thanks in advance for the feedback folks!

  • #2
    I don't know a lot, but from what I've read, try eating more in general. See if it helps. Try carbs first, if that doesnt work, try other sources.
    The process is simple: Free your mind, and your ass will follow.

    Comment


    • #3
      Decreasing the chronic cardio will deffinitely help out, especially if you have low hormone levels. Low Hormone levels are associated with chronically doing too much cardio or weight training or a combination of both. Increasing your fats is always helpful in my opinion, but you might just want to give it a try and see how you feel. Also your calorie count is pretty low if you are not trying to lose weight. With this much exercise you should probably eating more calories.
      You are also showing signs that your adrenals are being fatiqued with the fact that you have no energy, but find it difficult to sleep. This all goes back to stress and too much exercise. You might want to try taking a good adaptogenic herb supplement and see if that helps. You seem like you are hypercortisolic and taking these supplements help to regulate your cortisol levels.
      Do you find that you wake up many times during the night? and Do you also find yourself urinating a lot and getting big blood sugar swings? Possibly even sweating (especially like in the armpits) during times when you really shouldn't be sweating?

      Hope some of this helps! Having low energy is not fun and hopefully the issue can be resolved so you can feel great!
      http://nickburgraff.com/

      Comment


      • #4
        Do you take weeks off from the running? I think just taking a week off from cardio will do you a lot of good. Considering how you are feeling I would even take 2 weeks off. You won't lose fitness in that time and it will give your body time to recover. The endorphins might help relieve stress but nonstop chronic cardio starts to break down your body if you don't take a break. Keep up the body weight training 2-3x/week and the HIIT 1x/week during this rest period. If you're worried about gaining weight eat a little less but IMO your kcal/day seems pretty low already. I don't think your carb/fat ratio is the issue here.

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        • #5
          1. Consider being evaluated for Lyme Disease and other infectious causes of fatigue.
          2. Your body is telling you that you are under-recovering. You need to rest. Sometimes we sacrifice our health for body aesthetics. It's not worth it. Take a week off from exericise! (If you panic just thinking about that, pay attention. It's a problem.)
          3. Learn to meditate. Seriously. I'm a physician and I've had more years of sleep deprivation than I care to remember. A meditation/relaxation practice goes a long way to counteracting lack of sleep. It's like taking 10 or 15 minutes to put your brain "offline" to recover.
          4. What nburgraff said.

          Pea

          Comment


          • #6
            Start eating more.
            Oh, people, are you insane? Some skeletons show up clicking, scaring humans. Insanity. Stress, exercise, no food. Smart.

            Comment


            • #7
              Originally posted by nburgraff View Post
              Decreasing the chronic cardio will deffinitely help out, especially if you have low hormone levels. Low Hormone levels are associated with chronically doing too much cardio or weight training or a combination of both. Increasing your fats is always helpful in my opinion, but you might just want to give it a try and see how you feel. Also your calorie count is pretty low if you are not trying to lose weight. With this much exercise you should probably eating more calories.
              You are also showing signs that your adrenals are being fatiqued with the fact that you have no energy, but find it difficult to sleep. This all goes back to stress and too much exercise. You might want to try taking a good adaptogenic herb supplement and see if that helps. You seem like you are hypercortisolic and taking these supplements help to regulate your cortisol levels.
              Do you find that you wake up many times during the night? and Do you also find yourself urinating a lot and getting big blood sugar swings? Possibly even sweating (especially like in the armpits) during times when you really shouldn't be sweating?

              Hope some of this helps! Having low energy is not fun and hopefully the issue can be resolved so you can feel great!
              I have always been a frequent urinator...since birth I do wake frequently but usually to pee...that being said, I also drink a big cup of mint tea and then a cup of Natural Calm Magnesium before bed so I likely am the cause of this wakefulness. I usally fall right back to sleep no problem and awake with the sunrise. In terms of sweating, I acutally don't sweat enough according to my ND. My salivary cortisol was normal when tested a few months ago. Shocking!
              I've been toying with the idea of reducing the cardio for a good chuck of time for a while now. It feels like a LEAP ! What I'm hearing from all of you is that it may help. In my heart I know this...just hard to take your own advice at the best of times.
              Cheers...much appreciated.

              Comment


              • #8
                Originally posted by anna5 View Post
                Start eating more.
                Oh, people, are you insane? Some skeletons show up clicking, scaring humans. Insanity. Stress, exercise, no food. Smart.
                This. you should be eating more.

                Comment


                • #9
                  Hey man, I asked for positive suggestions...I'm satiated on what I eat. Eating more would feel like I'm forcing myself to over-consume which feels wrong to me.

                  Comment


                  • #10
                    Originally posted by Meghanner View Post
                    Hey man, I asked for positive suggestions...I'm satiated on what I eat. Eating more would feel like I'm forcing myself to over-consume which feels wrong to me.
                    OK, I'll be positive - don't eat more.

                    Comment


                    • #11
                      Originally posted by Meghanner View Post
                      Hey man, I asked for positive suggestions...I'm satiated on what I eat. Eating more would feel like I'm forcing myself to over-consume which feels wrong to me.
                      Well something must be wrong with you if you are here asking for suggestions to your problem... Just because you're satiated doesn't mean all is well. In my case, when I was paranoid with being primal, I too felt satiated though I was eating too little, bout less 1000 less calories than I should. And with your chronic cardio + lifting weights, you should be eating more, especially if you are feeling tired. Add in carbs... doesn't have to be more dietary fat..

                      Comment


                      • #12
                        Originally posted by Darz View Post
                        Well something must be wrong with you if you are here asking for suggestions to your problem... Just because you're satiated doesn't mean all is well. In my case, when I was paranoid with being primal, I too felt satiated though I was eating too little, bout less 1000 less calories than I should. And with your chronic cardio + lifting weights, you should be eating more, especially if you are feeling tired. Add in carbs... doesn't have to be more dietary fat..
                        Darz, your comment isn't positive. Tell her not to eat more.
                        But seriously, Mark (yes, Sisson) tell these zombies that they have to eat - it's beginning to be too noisy here - clicking , screeching

                        Comment


                        • #13
                          I have to say my lady that 13% body fat on a woman is generally not healthy nor is it particularly attractive imho. You have issues and I believe it is with your lack of body fat screwing with your hormones and wayyyyyy too much exercise. What do you eat and how much of it a day would be a good place to start.

                          Women need about 20% bf to be healthy and to make sure their womenly bits function right. Obviously ymmv but this is what I would look at first.
                          Primal since April 2012 Male 6' 3" SW 345lbs CW 240lbs GW 220lbs and when I get there I am getting a utlikilt. This one http://www.utilikilts.com/company/pr...ilts/workmans/ actually.

                          Join me at www.paleoplanet.net, where all the cavemen hang out.

                          Comment


                          • #14
                            Originally posted by Warmbear View Post
                            I have to say my lady that 13% body fat on a woman is generally not healthy nor is it particularly attractive imho. You have issues and I believe it is with your lack of body fat screwing with your hormones and wayyyyyy too much exercise. What do you eat and how much of it a day would be a good place to start.

                            Women need about 20% bf to be healthy and to make sure their womenly bits function right. Obviously ymmv but this is what I would look at first.
                            didn't even notice the bf % - Also this then.

                            Comment


                            • #15
                              Originally posted by Meghanner View Post
                              - 33yr old female, 106lbs 5'4.5" BF last tested at 13% two years ago...may be less now, not sure.
                              - Ammenhorea since 2007 after the death of a spouse
                              - High stress unpredictable job as a midwife on call 20days/month with frequent 24hr shifts. When not required to stay up all night I usually sleep 7-8 hrs. I also take 3-5mg melatonin every night.
                              - Blood hormones low (estrogen, testosterone, progesterone) while recent salivary testing was low normal. Thyroid last tested as normal, iron normal
                              - Work outs 5-6 times/wk. Combination of long cardio (trail runs, xc ski or spinning when I can't get outside due to work), light weights/ body weight training 2-3x/wk, HIIT 1-2/wk.
                              - Cals 1200-1400/day 20% carb, 45% fat 35% give or take a bit
                              !
                              Holy hell. Haven't read any other responses, but stop killing yourself! You wonder why your tired. Your eating a super restricted amount of calories on a super intense exercise regimen at a very low BF%. Increase your BF% to 20 i.e. EAT MORE and you'll feel better. Exercise less and you will also feel better. Leaner DOES NOT always equal healthier.

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