I'm Tired, Fatigued, and Run Down - Here's 9 Things I Did to Fix it

He describes a double whammy: eating too little during the day to maintain a deficit, then consuming over 50% of calories in the evening. This pattern left him with low daytime energy and poor sleep, even if he slept 8 hours. He only noticed the sleep disruption after using wearable devices. Spacing calories more evenly or eating earlier resolved the crashes. He emphasizes that it's not about avoiding fasting but about not eating like a bird all day then bingeing at night.

He acknowledges that energy balance is real, but the body isn't a simple thermodynamic equation. By focusing on deep green vegetables, high-quality protein, and quality fats, he found a new, positive focus that was energizing in itself. This approach led to sustained nutrition and energy over the long term, rather than the short-term satisfaction of hitting a calorie number.

He points out that culturally, we say 'I need coffee' not 'I need a nap.' He realized it's okay to rest. He references Andrew Huberman's work on NSDR and yoga nidra, which can provide huge rejuvenation without negatively impacting sleep. He was initially afraid napping would hurt his sleep, but short rests didn't. He suggests switching to green tea or having coffee every other day to reduce dependence.

He used to drink little during the day and a lot at night, causing him to wake up 2-3 times to pee. Each time, he'd lie awake thinking about work, taking 15 minutes to fall back asleep. Over a week, that's over an hour of lost sleep. By hyperhydrating in the morning and adding electrolytes, he could taper off and sleep through the night with only one awakening.

He noticed that if he ate carbs before a workout, he would crash hard later in the day. He typically trains fasted anyway. He explains that dietary carbs are not necessary for exercise because the body can make glucose. They might be an ergogenic aid for some, but if they cause a crash, they're counterproductive. He emphasizes that this is personal; if fasted training makes you tired, then it's not for you.

Coming from bodybuilding, he used to have days of complete rest, which left him tired and with unpredictable energy. He found that being immobile was counterproductive. By always doing something light, his energy became more stable. He only takes full rest when sick.

He was never a heavy mouth breather but didn't focus on nasal breathing until he learned the benefits. He cites 18-30% more oxygen and parasympathetic activation. He consciously breathes through his nose whenever possible. He sometimes uses nasal strips or a dilator but says the main thing is conscious effort.

He used to think he needed to dive into a bunch of food after working out. He now knows that protein synthesis remains elevated for a day or more, so there's no rush. A big meal is probably counterproductive, causing inflammation and fatigue. He still has some protein within 60 minutes but keeps it light. As a side effect, he lost more body fat.

He learned from Dr. Kyle Gillette that quercetin is a histamine blocker. He has lifelong sensitivities to foods like grains, causing sniffles and congestion. He realized he was dealing with congestion-induced sleep apnea from allergies and histamine. Quercetin made a big difference in his ability to breathe through his nose at night, leading to feeling more rested. He doesn't think the antioxidant effect is the main reason it worked.

He explains that there's a fine line between fasting and undereating. Eating like a bird throughout the day left him with low energy, and then the large evening meal disrupted sleep quality, even if he slept 8 hours. He only realized this after using sleep tracking devices. Spacing calories more evenly or eating earlier made a huge difference. He still values energy balance but now distributes intake better.

He acknowledges that energy balance matters, but the body is an open thermodynamic system, and nutrient density plays a crucial role. By focusing on deep green vegetables, high-quality protein, and quality fats, he found a new, energizing focus. This shift gave him sustained nutrition and energy over the long haul, not just immediate satiety.

He notes that no one says 'I need a nap,' they say 'I need coffee.' He realized it's okay to nap, even 5 minutes of closing your eyes. He references Dr. Andrew Huberman's work on NSDR and yoga nidra, which can provide huge rejuvenation without harming nighttime sleep. He was afraid napping would hurt his sleep, but short rests didn't. He suggests switching to green tea or alternating coffee days to reduce reliance.

He explains that in bodybuilding, the theme is train hard and rest hard, which works for muscle building but not for energy. He felt miserable and couldn't predict his energy. By always moving—light jog, spin, walk, hike—he sustains energy. He believes immobility is counterproductive and that a rest day shouldn't be a day to lay down and do nothing. He only takes full rest when sick.

He explains that breathing through the nose yields 18-30% more oxygen and increases parasympathetic activity, making you calmer and requiring less oxygen. He acknowledges it's difficult due to psychological defaults. He consciously breathes through his nose whenever possible. He sometimes wears nasal strips or a dilator but says the key is conscious effort.