Why you’re always tired (+ food fixes!) 🍜

Introduction

Feeling tired all the time can be frustrating and impact your daily life. This tutorial will guide you through practical food fixes and lifestyle adjustments based on insights from the video "Why you’re always tired (+ food fixes!)" by Pick Up Limes. By understanding the impact of nutrition and habits on your energy levels, you can make changes that may help you feel more energized throughout the day.

Step 1: Understand Chrononutrition

Chrononutrition refers to the timing of food intake in relation to your body's natural circadian rhythms. To optimize your energy levels, consider the following:

• Eat at consistent times: Establish a routine that aligns with your daily activities.
• Avoid late-night eating: Try to finish meals a few hours before bedtime to improve sleep quality.

Step 2: Prioritize a Nutritious Breakfast

Breakfast is a crucial meal that sets the tone for your energy levels throughout the day. Here are some tips:

• Include protein and carbs: Aim for a balanced meal that includes both macronutrients.
• Try these recipes:
  • Pecan & cranberry granola
  • Cookie dough overnight oats

Step 3: Balance Protein and Carbs in Meals

Maintaining a balance between protein and carbohydrates can stabilize your energy. Consider these guidelines:

• Include lean protein sources: Such as beans, legumes, or tofu.
• Pair with complex carbohydrates: Such as whole grains or fruits for sustained energy.

Step 4: Address Nutritional Deficiencies

Nutritional deficiencies can contribute to fatigue. Focus on:

• Common deficiencies: Vitamin D, iron, and B12 are often linked to tiredness.
• Include diverse foods: Incorporate leafy greens, nuts, seeds, and fortified foods into your diet.

Step 5: Choose Healthy Evening Snacks

If you feel hungry in the evening, opt for nutritious snacks that support energy without causing a sugar crash:

• Healthy options:
  • Spiced black bean salad jar
  • Golden latte mix

Step 6: Manage Caffeine Intake

Caffeine can be a double-edged sword. To optimize its benefits:

• Limit consumption: Avoid caffeine in the afternoon to improve sleep.
• Experiment with alternatives: Try cold brew coffee or herbal teas.

Step 7: Stay Hydrated

Dehydration can significantly impact your energy levels. Follow these tips:

• Drink plenty of water: Aim for at least 8 cups a day, adjusting based on activity levels.
• Monitor hydration: Look for signs of fatigue, headaches, or dry skin as indicators.

Conclusion

By understanding chrononutrition, prioritizing balanced meals, and addressing potential deficiencies, you can effectively combat tiredness. Start by introducing changes gradually, and monitor how these adjustments impact your energy levels. For further exploration, consider trying out the recipes mentioned and stay connected with Pick Up Limes for more nutrition tips and food ideas.