Ep 25: Why am I so Tired All the Time?

The episode explores chronic fatigue in individuals with Polycystic Ovary Syndrome (PCOS)—emphasizing that fatigue is not laziness, but a symptom tied to several physiological and hormonal imbalances common in PCOS.

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🔍 Key Points Covered:

1. Fatigue Is Common with PCOS

• Many people with PCOS feel perpetually exhausted—low energy in the morning, need for naps, and “second wind” late at night.

• This isn’t a personal flaw, but a biologically-rooted issue often tied to PCOS-related conditions.

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2. Insulin Resistance: The Energy Blocker

• Insulin resistance prevents glucose (energy) from entering cells effectively, leading to:

  • Brain fog

  • Energy crashes

  • Cravings

  • "Energy rollercoasters"

✅ Fixes:

• Balanced meals with protein, fiber, and healthy fats

• Supplements like berberine and inositol

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3. Adrenal Dysfunction & Cortisol Imbalance

• Chronic stress leads to abnormal cortisol patterns, often causing:

  • Feeling wired at night but tired during the day

  • Trouble falling asleep

  • Poor recovery from stress

✅ Fixes:

• Morning sunlight exposure

• Evening dim lighting and screen reduction

• Gentle morning/evening routines (tea, walks, breathing exercises)

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4. Sleep Quality and Sleep Apnea

• Poor sleep architecture and possible undiagnosed sleep apnea worsen fatigue.

• High insulin or sugary nighttime snacks disturb melatonin and rest cycles.

✅ Fixes:

• Avoid heavy meals or sugar before bedtime

• Get a sleep study if sleep feels non-restorative

• Prioritize circadian-friendly habits

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5. Nutrient Deficiencies

Linked to common PCOS meds (like birth control or metformin):

• Magnesium – aids relaxation and sleep

• Vitamin B12 – important for energy (especially if on metformin)

• Iron – low levels can occur with heavy bleeding

• Vitamin D – supports energy and quality sleep

✅ Fixes:

• Supplement wisely (especially with bioavailable forms)

• Consider testing levels and optimizing through food and sun exposure

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6. Mindset and Self-Compassion

• Fatigue often leads to internalized guilt or frustration.

• The speaker emphasizes compassion over self-criticism—recognizing that this is harder for PCOS bodies, not a personal failure.

✅ Tips:

• Journal about how to be more supportive toward yourself

• Train loved ones or co-workers to help encourage healthier habits (e.g., walking instead of coffee in the afternoon)

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💬 Memorable Story:

She shared a personal moment where she was exhausted but her husband encouraged her to go for a walk instead of napping—and she felt significantly better afterward. It was a powerful example of how support systems can play a role in breaking fatigue cycles.

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📌 Takeaways:

• Fatigue with PCOS is multi-faceted: biological, hormonal, lifestyle-related.

• Small changes—like sunlight, balanced meals, supplements, gentle activity, and better sleep hygiene—can add up.

• Be gentle with yourself and ask for help. You're not alone in this.