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The Definitive Guide on How to Overcome Fatigue

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The Definitive Guide on How to Overcome Fatigue

Millions of people know firsthand how much fatigue sucks. Here’s how to beat it for good.

 

You dread your morning alarm like it’s an air raid siren…

You creak and groan as you clamber out of bed and sleepwalk to the coffee machine…

A trip to the gym or dentist? You can’t decide which sounds worse…

You meander through the day, your mind swimming in a London fog…

You don’t “wind down” at night–the wheels just fall off and you collapse…

You’re always fatigued. And it makes life awful.

In case you’re not “in the know,” fatigue is a lot more than physical tiredness and sleepiness. Symptoms also include depression, irritability, giddiness, loss of appetite, digestive problems, and impaired immunity.

Chronic (6+ month), physical-and-mental-exhaustion-level fatigue can be a sign of serious illness and warrants a visit to the doctor, but the majority of people battling fatigue can win the fight with the simple lifestyle changes discussed in this article.

How to Overcome Fatigue

A quick look at our modern lifestyle explains a lot about the large number of “walking dead” among us:

  • we sleep too little,
  • we eat too much junk food,
  • we exercise too infrequently,
  • and we don’t effectively cope with stress.

That’s about as effective of a recipe for fatigue as you can whip up. And you can undo its effects by addressing each point.

Get Enough Sleep

how-to-overcome-fatigue

I believe that’s a direct quote of the good doctor…

We’ve all experienced the fatigue that comes with acute sleep deprivation, but many of us aren’t getting enough sleep and don’t realize it.

Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need 7–9 hours of sleep per night.

Genetics and age affect how much sleep your body ultimately needs, so here’s a simple way to see what’s best for you: pick a two-week period such as a vacation and go to bed at the same time each night without an alarm set.

Chances are you’ll sleep longer than usual at first if you have “sleep debt” to cancel out, but toward the end of the second week, your body will establish a pattern of sleeping about the same amount every night. That’s how much sleep it needs.

Now, many people know they should sleep more but simply can’t. As of 2006, it’s estimated that 50–70 million Americans suffer from a sleep disorder and the CDC said in 2014 that insufficient sleep is a “public health epidemic.”

Millions of the sleep deprived turn to hypnotic drugs like Ambien, Rozerem, and Sepracor, but these come with a host of rather scary potential side effects and complications, including…

Relying on these types of drugs to sleep clearly ins’t ideal. Fortunately, there are quite a drug-free ways to get a good night’s rest.

Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.

We all know that caffeine and nicotine are stimulants to be avoided several hours before bed, but many don’t know that alcohol can disrupt their shuteye as well.

Alcohol can help you fall asleep but it then acts as a stimulant and interferes with natural sleep cycles.

Make getting enough sleep a priority.

Just as you give priority to proper diet and exercise, getting to bed on time must be non-negotiable.

Keep your bedroom dark, quiet, and cool, which cues the brain to put the body to sleep.

Don’t expose yourself to bright lights while you’re getting ready for bed because this can suppress your body’s production of melatonin, a hormone that induces sleep.

Don’t watch TV or use a computer, tablet, or smartphone for at least an hour before bed.

These devices emit a light known as “blue light,” which is a powerful melatonin suppressant.

If you must be on the computer late at night, use a program like f.lux to neutralize the sleep-killing blue light. And if you’re like me and do all your reading electronically, switch to good ol’ paper for your in-bed reading and you’ll sleep better.

Create a relaxing pre-sleep routine, such as taking a bath, reading a book, listening to calming music, and stretching or doing breathing exercises.

Avoid stressful or stimulating conversations or activity.

Don’t just lie in bed staring at the clock.

This will stress you, which increases cortisol levels and keeps you awake.

Instead, ignore the clock, and if you’re unable to fall asleep in a reasonable amount of time, get up and occupy yourself with a quiet, soothing activity like reading or listening to music until your eyes become droopy. Then go back to bed.

Keep your body’s internal clock regulated by going to bed and waking up at the same time every day.

Waking up at the same time despite when you went to bed is the best way to set your body’s clock and maintain it.

Don’t exercise too late.

Finish your workout at least 3 hours before bedtime to allow cortisol levels and body temperature to drop and you’ll likely find it easier to fall asleep.

Supplements to Help You Sleep Better

There are several natural, safe, and non-addictive supplements you can take to sleep better.

Melatonin

Melatonin is a hormone the brain produces to regulate sleep. It’s also found in various foods and thus is available as a supplement.

Research has shown that supplementation with melatonin can help you fall asleep faster, and sleep better, and effective dosages range from 500 mcg to 5 mg.

It’s generally recommended that you begin with taking 500 mcg 30 minutes before bed and work up to 3 to 5 mg if needed.

now-foods-melatonin

Lemon Balm

Lemon balm is an herb that can reduce anxiety and stress and induce calmness, which can help you fall asleep faster and sleep better.

In terms of dosages, 300 mg is considered the lowest effective dosage and studies have shown dose-dependent benefits up to 1,200 mg.

lemon-balm

GABA

GABA, also known as gamma-aminobutyric acid, is an amino acid that helps stimulate relaxation and sleep.

Research has shown that low brain levels of GABA causes increased wakings after falling asleep, and that supplementation with GABA can induce relaxation, and help you fall asleep faster, stay asleep longer, and improve the quality of your sleep.

The common clinical supplementation protocol used is 500 to 600 mg before going to bed.

now-foods-gaba

Theanine

Theanine is an amino acid that can improve the quality of your sleep and help you feel more rested in the morning.

Tea is a great source of theanine but as it also has caffeine, a cup or two before bed may not be a good idea.

Fortunately, you can supplement with theanine, and the optimal dosage is between 150 and 200 mg taken 30 to 60 minutes before bed.

theanine-fatigue

Glycine

Glycine is also an amino acid that can help you fall asleep and even improve cognitive performance the next day.

Collagen is a good source of glycine but chances are chewing on animal sinew before bed doesn’t appeal to you.

Supplement instead with 3 grams before bed to reap its benefits.

supplement-for-fatigue

Drink Enough Water

Pouring water into glass

Liver confusion is an important part of staying healthy.

Research shows that even slight dehydration can increase feelings of fatigue and anxiety and impair mood and cognitive performance.

The Institute of Medicine recommends that women get about 3/4 of a gallon of water per day and men about a gallon. You can count on getting about 20% of that from your food but need to drink the rest.

Don’t stock up on bottled water, though, as it’s exorbitantly expensive and likely full of harmful chemicals.

One study examined 18 different bottled waters from 13 different companies and found over 24,000 chemicals present including endocrine disruptors. Martin Wagner, a scientist at Goethe University Frankfurt’s Department of Aquatic Ecotoxicology, had this to say:

“Bottled water had a higher contamination of chemicals than glass bottles. There are many compounds in bottled water that we don’t want to have there. Part is leaching from the plastic bottles, lids or contamination of the well.”

This is why I recommend you invest in an effective water filtration device such as the ZeroWater pitcher or iSpring reverse osmosis system.

Keep in mind that what you want to achieve with water filtration is very low levels of dissolved solids in the water as measured in “parts per million.” The closer to 0, the better. (Tap water generally tests at anywhere from 200 – 700 PPM of dissolved solids.)

You can measure the levels of dissolved solids in your water using an electronic water tester like this one from ZeroWater. This is useful for keeping an eye on your water quality, so you know when filters need to be changed.

Eat More Nutritious Foods

YOLO

YOLO

Overweight people are often stigmatized as being inherently undisciplined and lazy, but research shows that the foods they eat may be at least partially to blame.

Scientists have found that rats fed diets of highly processed foods rich in sugar and saturated fat not only get fatter than those eating unprocessed, more nutritious foods, they also get lazier and less willing to perform simple tasks for food.

If you’re thinking these effects may have been caused by the weight gain (the worse you feel physically, the lazier you tend to be), it’s not that simple. This study conducted by scientists at the University of New South Wales showed that the cognitive decline associated with a “junk food diet” occurs within one week, before any significant weight gain.

The underlying causes aren’t clear yet, but researchers believe brain inflammation caused by the junk food diet is related. There’s also the interesting fact that the gut communicates to the central nervous system and can alter mood, which helps explain why research shows that many people suffering from chronic fatigue also complain of gastrointestinal problems, and why probiotics can alleviate emotional symptoms of chronic fatigue.

The bottom line is the healthier your gut is, the better your overall mood and mental state is going to be. And the best way to maintain optimal gut health is a diet rich in unprocessed, nutrient-dense foods.

It’s also worth noting what happened when scientists reversed the rats’ diets for 9 days: nothing changed.

That is, the rats that switched from the junk food diet to a nutritious diet for 9 days were just as lazy and unmotivated and the rats switched from the nutritious to the junk food exhibited no signs of fatigue or decreased motivation in their tasks.

The takeaway here is “quick fixes” don’t work when it comes to healthy eating. 

You can’t “undo” months of dietary abuse with a week of “clean eating.” On the flip side, however, you can get away with occasional “dietary lapses” if you have healthy eating habits in place.

This is the secret to successful “flexible dieting.” Get the majority of your daily calories from nutritious foods and “sneak in” some “junk” here and there.

Exercise Regularly…But Not Too Much

exercise-and-fatigue

Impossible is nothing.

Exercise is the last thing you want to do when you’re in the throes of fatigue, but research shows it can help more than a nap.

A meta-analysis conducted by researchers at the University of Georgia reviewed 70 studies on exercise and fatigue involving more than 6,800 people and found that over 90% of the studies demonstrated that sedentary people can reduce fatigue with regular exercise. In fact, exercise works better than stimulants and medications!

If you’re sedentary and fatigued, start exercising and you’ll feel better. You can bank on it.

Take it too far, though, and you can feel even worse than before you started.

You see, the more you exercise, the more you stress your body. If you exercise too frequently and intensely, you can wind up in a state of chronic stress wherein your body can’t adequately recover from your workouts.

If you’d like to learn more about how much is too much exercise, check out my articles on how much cardio you should do and proper training frequency.

Lighten Up

laughter-and-fatigue

Why so serious?

When talking fatigue, the considerable overlap between psychological and physical factors can make it hard to determine cause and effect. Sometimes our sour mood makes us physically tired and sometimes our physical exhaustion sours our mood.

Well, the physical causes are often the primary culprit and but let’s not neglect the psychological realm of fatigue.

Let’s keep it short and simple too: lifting your spirits is an effective way to fight fatigue.

Case in point: if there’s ever a reason to be physically exhausted, having a new baby is it, and research shows that regular laughter reduces postpartum stress and fatigue.

If “laughter therapy” can help the frazzled and frayed nerves of new moms , it can help us too.

In fact, there’s a growing body of evidence that regular laughter can noticeably improve our overall physical and mental health. It can reduce stress, diminish pain, improve quality of life, and even increase immunity. (Music has also been shown to confer similar benefits.)

So laugh daily and you’ll live a better life. Want to start now? I’ve got your back:

Supplements That Help Beat Fatigue

The

Well that explains it…

We’ve taken in-depth look at the major causes of fatigue and how to fix them through better lifestyle choices, so now let’s see what we can do in terms of supplementation to support our efforts.

And in the spirit of full disclosure, I want you to know that some of the supplements I recommend in this article are not just what I personally use but they are from my supplement line, LEGION.

As you probably know, the supplement industry is notorious for its lies and shenanigans. The truth is the majority of the supplements you see in the magazines and on the shelves aren’t going to help you reach your goals faster.

That’s why I decided to create the products I myself have always wanted: science-based formulations, clinically effective dosages of all ingredients, no fillers or unnecessary junk, and natural sweetening and flavoring.

You can learn more about LEGION and my goal to change the supplement industry for the better here.

And if you like what you see and decide to support my work…you’re awesome. 🙂

It’s because of people like you that I get to spend my time writing articles like this that help others get into the best shape of their lives.

Alright then, let’s get to the supplements.

Rhodiola Rhosea

Rhodiola is a plant that grows in cold regions of the world including much of the Arctic, the mountains of Central Asia, North America, and Europe.

Research shows that supplementation with rhodiola improves symptoms of stress caused by lifestyle factors such as work, school, relationships, finances, etc., and thus can help fight off fatigue.

150 mg per day gets the job done, and if you’re interested in supplementing with rhodiola rosea, I highly recommend you check out my multivitamin TRIUMPH.

It contains a clinically effective dosage of the plant as well as several other powerful anti-stress compounds including…

legion-triumph

L-Tyrosine

L-tyrosine is an amino acid that protects you from the effects of stress by helping the body produce adrenaline and dopamine.

If that sounds backward to you–protect us from stress by helping produce “stress chemicals”?–it’s not: fatigue sets in when our bodies can no longer produce these neurotransmitters.

The best way to use tyrosine is to take 500 to 2,000 mg before a stressful event, like a long bout of endurance exercise, an important test or interview, and so forth.

beat-fatigue

L-Ornithine

Chronic stress causes a surplus of ammonia to build up in the blood, which in turn causes fatigue.

L-ornithine is an amino acid that mitigates this by supporting a metabolic process known as the Urea cycle.

2 to 6 grams taken daily is the clinically effective dosage and you can buy it as a standalone supplement but you can also get a clinically effective dosage from my pre-workout drink PULSE.

That’s not all you get with PULSE, though. It contains 5 more of the most effective performance-enhancing ingredients available:

And what you won’t find in PULSE is equally special:

  • No artificial sweeteners or flavors..
  • No artificial food dyes.
  • No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.

legion-pulse

Creatine

Creatine is a substance produced by the body and found in foods like red meat. Supplementation with it helps you…

Simply put, creatine is a supplement that everyone who’s physically active should be taking.

In terms of specific products, I use my own, of course, which is called RECHARGE.

creatine-supplement


RECHARGE is 100% naturally sweetened and flavored and each serving contains:

  • 5 grams of creatine monohydrate
  • 2100 milligrams of L-carnitine L-tartrate
  • 10.8 milligrams of corosolic acid

This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.

The Bottom Line on Overcoming Fatigue

If you’re struggling with fatigue, you now have quite a few scientifically validated dietary, lifestyle, and supplementation tools to overcome it.

Manage stress better, stay hydrated, eat a nutritious diet, exercise regularly, get enough quality sleep, use laughter to raise your spirits, and supplement if needed, and you should enjoy a marked reduction in your fatigue symptoms.

 

What are your thoughts on fatigue and how to overcome it? Have anything else to share? Let me know in the comments below!

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  • Damien

    Hi Mike, all those sleep supplements appear to be somewhat effective according to the studies and Amazon reviews; any advice on which one to start with? I imagine you’d have to experiment with all to see which works best for the individual, but taking all at once would probably put you in a coma. Is it also true that GABA can be dangerous if taken with other things that affect seratonin (like recreational drugs, anti-depressents etc)?

    • Damien

      Never mind my comment re GABA – I’ve done some more of my own research and seem to have my wires crossed as it seems to be a pretty safe supplement – still interested in your comment on which you’d start with

    • Michael Matthews

      Hey Damien,

      LOL yeah no need to start with all. I just wanted to show people they have options.

      Personally I would start with a combo of melatonin, lemon balm, and glycine.

      Good question on GABA and I’m actually not sure but I see below you sorted it so that’s that. 🙂

  • Michael Matthews

    Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

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  • Great advice, Mike.

    There is a great Android app called “Twilight” that ensures that looking at your phone won’t keep you awake. A similar app for Windows called “f.lux” from getflux.com. As a programmer they have made a big difference. Both helped me improve my sleep. Good thick curtains also helped. I get a much improved 8 hours a night. The exercise also helps.

    If my mind is racing at night (not often but it happens) then I wash the dishes. It’s mindless and the warm water relaxes me too. My wife thinks it’s great!

    • Thanks Donn.

      Yeah I’ve played with Twilight and recommend Flux in the article. 🙂

      Haha that’s a great cure for a racing mind. I like it.

  • Very timely article Mike. I have a fulltime IT job and two little kids, along with a grueling 2 hour daily commute in Chicago traffic. When it’s time to put the kids down for bed (around 7:30) I usually fall asleep with them.

    I do lift heavy, and do HIIT, so I know I have enhanced recovery needs. I never have problems sleeping, I have problems sleeping too much.

    Maybe I should try creatine like you said.

    Thanks,
    Raza

    • Glad you liked it!

      Creatine will definitely help in your training but not necessarily your energy levels/fatigue.

  • acirpr

    mike, about 6 months ago I purchased the L-Tyrosine after reading your article. however, I haven’t taken any because it says on empty stomach/before bed, and my last shake and small carb is right before bed. Any input? great articles. keep up the awesome work!

    • Ah don’t worry about that. You don’t need to be fasted for it to work.

  • Dana, United Kingdom

    Thank you for this informative article! Couldn’t have seen it at a better time really, must try out some of the tips and combat my ongoing fatigue!

  • Jennifer

    Such a pleasure to read articles citing actual research. I’m glad you included the gut/brain/inflammation connection. The research looks very interesting. I have had depression and fatigue for decades and and I’m finally starting to accept that my diet may have a lot to do with it.

    • Thanks Jennifer! Yeah that research is VERY interesting and there’s no question that your diet can affect your mood.

  • Greg

    Thanks for the info Mike, you’re one of the few guys I can trust when it comes to supplements! I was wondering if you’ve come across a supplement for the mind/willpower called “Neuroflexyn”? If so, what are your thoughts? I’ve read a lot of mixed reviews so not sure what to make of it. Keep up the great work!

  • Samuel Odabachian

    Hey I got a question!
    Do you have any tips or know any reliable source of information for soccer players and their training? Because I play soccer and the goal in soccer is not to get extremely bulky but its to develop running speed, agility, skill,( so its more on the legs) And a good soccer match can go up to 1h and 30 mins of non stop sprints all over the field!!

    So a regular exercise calender could look like this 45 minutes, 5 days a week of whatever training days and a long hardcore match per week, sometimes we could have 2 hardcore matches per week, you know?

    So during training we want to develop speed, agility, strength and skill without damaging knee articulations and what not. So what could you say for leg speed, leg strength, leg agility and good uper body in the light of your reaserch.

    Most of the info I find is usualy people who give tips without necesarely knowing whats going on in there bodies, on youtube or what ever.

    Hey I thank you for reading this, this site is very helpful to naturely stay in shape.

    • Not particularly no. I haven’t worked 1 on 1 with any soccer players so I wouldn’t be able to give any specific advice, sorry.

      In terms of general speed and explosiveness, squatting and deadlifting are going to help with that. You’d probably want to periodize your training and use alternating periods of heavy and lighter “explosive” styles of training.

      Not really my specialty to be honest. I want to get a pro athlete trainer on the podcast.

  • Raudi

    Hey Mike,

    Wanted to know what your thoughts were on certain supplements such as L-Tyrosine as opposed to Tyrosine AKG which is basically the amino acid bound to a salt?
    Which is better, as it is my understanding that AKG tyrosine for example gets absorbed better, therefore maybe a smaller consumption is neccesary ?
    Is it worth the difference in price or no?

    Kind regards
    /Raudi

    • Tyrosine is just underwhelming to me. Not sure why it’s semi-popular.

      • Raudi

        Im considering getting the following products.
        – cittruline (powder)
        – ornithine AKG(powder)
        – rhodiola rosea
        – theanine (powder)

        As your products aren’t available in europe yet, I rather purchase these seperately and make my own preworkout.
        Would love to hear your thoughts on them Mike.
        Picked these for the effects on combating fatigue and stress primarily.

        • Good choices. Add betaine too. 2.5 grams per serving.

          • Raudi

            Will do! TY Mike

          • MikeMatthewsFitness

            YW

  • David Murphy

    Mike where do you purchase the gallon jug you always seem to be sipping away at? I want a good one to have and refill!

    • Somehow missed this one! I just got it at the local grocery store.

  • Brenda

    Hi mike! I liked your article especially how you stress sleep is important. This past year I started my masters degree online and your program in the summer so at times I was feeling tired, not really fatigued but when school started and I had to hit the gym at 5am I realized I actually looked forward to my am workouts! I felt my energy was up throughout the day and since I’m so busy at work by 830 pm I was ready for sleep. People don’t realize how drugs aren’t necessary! Almost done w phase 2 and my work colleagues are sayin I’m lookin sharp! Thanks!
    Brenda

    • Thanks! Yep, sleep is key.

      Glad your workouts are going well with everything you got going on.

      Definitely no need for drugs, and I’m glad people are noticing your results. 🙂

      Keep up the good work and keep me posted!

  • Audra

    Hi Mike,
    I’m ready to get back in shape (ideally better than before) now that I’m almost five months out from having a baby. I’ve been considering purchasing your books for women but I’m wondering if they are appropriate for exclusively breastfeeding women? Are there any suggestions regarding nutrition specifically for those lactating? I plan to nurse a lot longer and don’t want to compromise my baby’s nutrition, but I also want my body back!

    • Great!

      Fortunately not much changes when you’re breastfeeding. The main thing to account for is the fact that it burns 500 to 700 calories per day, which is great. 🙂

      So, practically speaking, you simply calculate your TDEE excluding the breastfeeding, increase it by let’s say 600 calories to get your “working TDEE,” calculate your deficit as usual, etc.

      I’ve worked with a lot of breastfeeding women and they do great.

  • TD

    Magnesium citrate helps me to fall asleep fast. I take 200-400mg a couple of hours before bed, and it really relaxes me. I get good quality restful sleep. Much better than if I take some OTC medication which always leaves me feeling groggy.

  • TD

    Magnesium citrate helps me to fall asleep fast. I take 200-400mg a couple of hours before bed, and it really relaxes me. I get good quality restful sleep. Much better than if I take some OTC medication which always leaves me feeling groggy. I included a photo of the brand I like best. https://uploads.disquscdn.com/images/272fa109ec8aa36f88e74b3ed782644c83edf16415573131abda5f2756e7a5c0.jpg

    • Yeah mag is an important mineral that many people are deficient in. Good call.

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