So many women say they’re tired all the time in menopause.

Even those who do exercise to improve health, which would include energy levels, will often say, “I’m tired all the time.”

Let me share what I would do, and actually did at the end of 2019 when I found myself recovering from a big year of mental and physical stressors.

80% of the population don’t exercise, specifically 80% of women don’t lift weights the minimum times per week needed for optimal metabolic health. If you are one of those 20% you should be the most energetic people in the room wherever you go!

If you exercise consistently and you’re tired all the time, something isn’t right. It may be about the exercise you’re doing, the fuel you’re consuming or absorbing, the way you’re handling the stressors on your plate, or a combination. There may be something more going on, but often when you have this “check engine” light going on, addressing some changes will help.

This is the best place to start to address why you’re tired all the time in menopause.

1. Stop Exercising “As Usual”

The mentality “This is the workout I always do. If I don’t, I will lose my fitness” makes it worse!

Even though metabolism changes are documented, pushing exercise to the brink of exhaustion is not the first line of defense in fixing it.

Science states, “The basal metabolism of the female body decreases significantly, which can mean a decrease in the basal metabolic rate (BMR) of up to 250–300 kcal per day.” This inspires a diet mentality that is of the eat less, exercise more, you’re not going to benefit from this.

2. Move And Eat In Small Snacks

Small movements (exercise snacks) like walking 10 minutes 3 times a day, instead of a long walk, will be better for overall fatigue. This helps sustain blood sugar levels.

If you are suffering from adrenal fatigue, you may have blood sugar dysregulation and you may not have an appetite in the morning. Eating in small snacks throughout the day can stabilize blood sugar levels too.

Tired All the Time Isn’t “Normal”

3. Track Food To Check On Macro And Micro Nutrient Intake

Cited in studies, key preventive nutrients in menopause are:

- Vitamin D
- Calcium
- Vitamin C
- B Vitamins
- Protein

I would also add:

- Magnesium
- Omega-3

We need protein and micronutrients to gain lean muscle and strength.

4. Consider Lab Testing For Micronutrient Sufficiency and Cortisol Levels (saliva vs blood, dried or wet urine)

Lab testing will tell if you are sufficient in levels of micronutrients.

You can take a look at, are you in norms or are you optimal?

5. Support With Adaptogens To Help The Body Help Itself

Maca, Ashwaghanda, and Rhodiola

I found the most benefit personally from Maca. I felt better within a week just taking a morning dose.

These are all steps you want to take whether you are or aren’t on HRT. If you’re progesterone is low and that’s interfering with sleep, it can make a big difference. These things just cover the basics and relate to your exercise and fitness routine.

Additional steps you want to take:

Check thyroid levels with a functional doctor.
Get a stool test if your digestion isn’t what it should be. That will tell you the status of your good and bad gut bacteria and let you know how to feed with the right probiotics so you feed the good ones and starve the bad.
Utilize a health coach who understands optimal levels vs norms of micronutrients.
A doctor is necessary to help you interpret many things like thyroid and hormones as well as getting the right tests to begin with.
Seek support from a functional doctor who can recommend specific tests that differ from your traditional physician and help you sort out any of these.

References to Why You’re Feeling Tired All the Time in Menopause:

PLoS One, 2024, PMID: 38421977.
Nutrients, 2023, PMID: 38201856.

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Resources:

Don’t know where to start? Book your Discovery Call with Debra.
Opening in August!! Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
Balance hormones in menopause with Femmenessence® MacaPause®.
Get your micronutrients tested with YourLabWork.

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