Fatigue: Understanding Root Causes & Finding Natural Solutions

Waking up feeling exhausted, struggling to get through the day without caffeine, or feeling like no matter how much you rest, you never feel fully refreshed?

You’re not alone.

Fatigue is one of the most common concerns I hear from patients, yet it’s often misunderstood and overlooked by conventional medicine. If you’re experiencing persistent fatigue, it’s your body’s way of telling you something is out of balance. Instead of masking the symptoms with stimulants or temporary fixes, let’s dive into the root causes and explore natural, sustainable solutions for lasting energy and vitality.

Root Causes of Fatigue

1. Nervous System Dysregulation
   It’s a hot topic on the internet these days, but for good reason. While the rest of the alternative medical world was focused on adrenal fatigue, I was telling patients to nurture their nervous system, because under all the symptoms of adrenal fatigue, is the body struggling to identify safety vs. stress. If we’re in a constant state of fight, flight, freeze or fawn, then no matter what we encounter, it will feel like an attack / stressor to the body, regardless of how much Ashwagandha you take. This perpetual state of lack of safety is weathering, and can result in short term fatigue, as well as long term burnout.

2. Adrenal Dysfunction & Chronic Stress (aka: Burnout)
   In addition to nervous system dysregulation, adrenal dysfunction is a common cause of fatigue for high-achieving or visionary professionals. Your adrenal glands regulate your body’s response to stress by producing cortisol and other hormones, in a cyclical pattern and also on an as-needed basis. When we’re exposed to short-term, high demand stressors, the body releases cortisol, adrenaline, and noradrenaline to help us respond to those stressors. In an ideal physiological state, the body would process those hormones out naturally over the course of a few hours to a day. When we’re perpetually needing to respond to these short-term, high-demand stressors, or when there is chronic, longer-term stress—whether physical, emotional, or mental—the demands on the body are more than can be met. This can lead to “adrenal fatigue” or physiological burnout, leaving you feeling drained, depleted, and even depressed.

3. Nutrient Deficiencies
   Low levels of essential nutrients like B12, iron, magnesium, and vitamin D can significantly impact your energy levels. Many people are unknowingly deficient due to an imbalanced diet, gut malabsorption, or increased nutrient demands from stress or illness. Sneaky nutrient deficiencies can make any of the rest of the root causes of fatigue feel even worse! I typically start with basic blood testing (ex: complete blood count, comprehensive metabolic panel, serum MMA, and vitamin D) to help me identify nutrient deficiencies, then use functional testing such as a micronutrient test if needed to identify more nuanced and less common nutrient deficiencies.

4. Blood Sugar Imbalances
   Spikes and/or crashes in blood sugar can leave you feeling jittery one moment and exhausted the next. Diets high in refined carbs and sugar contribute to this rollercoaster effect, leading to persistent fatigue and cravings. Under eating, or not eating balanced meals is another common cause of low blood sugar, which shows up as fatigue and brain fog, along with other symptoms. Blood sugar imbalances are also perceived as a stressor to the body, so this can add to the overwhelm and make burnout feel worse.

5. Thyroid Dysfunction
   Your thyroid is your body’s metabolic powerhouse. Hypothyroidism (underactive thyroid) and Hashimoto’s (autoimmune thyroid disorder) are common yet often undiagnosed causes of fatigue, weight gain, and brain fog. From a naturopathic perspective, it’s rare to see thyroid dysfunction existing on it’s own, without additional factors such as nervous system or adrenal imbalance, nutrient deficiencies, gut dysbiosis, and energetic/emotional factors.

6. Poor Sleep Quality
   Even if you think you’re getting enough hours of sleep, poor sleep quality—caused by sleep apnea, high cortisol (stress) levels, or dysregulated circadian rhythm can leave you feeling exhausted and unrefreshed in the morning. If you are waking frequently during the night, pay attention to why this might be happening. Is it an active mind, thinking or worrying about something? Are you sensitive to noises or light? Are you hungry /is your blood sugar going low over night? Keeping track of these things can help you and your practitioner better identify solutions that will fit your needs specifically.

7. Difficult Detox & Elimination
   While the body has natural processes to support detoxification, sometimes the burden of exposure is greater than the level the body can keep up with. As part of modern living, we’re constantly exposed to things the body needs to process & metabolize out, think: off-gassing from formaldehyde in furniture, phthalates and artificial fragrance, air or water pollution, chronic exposure to pesticides, and more. When all this is added to consistent alcohol intake and a diet that lacks essential nutrients for detox, the body can get bogged down and overwhelmed trying to support you, leading to sluggishness and fatigue.

8. Gut Dysbiosis & Inflammation
   An imbalanced gut microbiome, leaky gut, or chronic inflammation can lead to poor nutrient absorption and immune system dysfunction—both of which contribute to low energy. In addition to this, if you’re experiencing digestive symptoms, the constant worry about when your next symptom my hit and if you’ll be near a bathroom is enough stress to wear you down.

9. Emotional & Energetic Blockages
   Fatigue isn’t always physical—unprocessed emotions, trauma, unhelpful thought patterns, and not being discerning with where you give you energy can all drain vitality. Holistic healing must also address emotional well-being for full and sustained recovery. If all the physical causes are addressed, but the emotional/energetic factors are not, then the behavior patterns may continue, which could result in the same symptoms returning. Additionally, with my work with visionary and high-achieving leaders, I find that sometimes those who identify as empathic or "highly sensitive” (HSPs) tend to pick up on other people’s energies and assume it as their own. This can lead to fatigue and confusion not just from carrying something that isn’t yours, but also from exerting a lot of energy trying to maintain your own.

Holistic & Naturopathic Solutions for Renewed Energy

1. Nervous System Support is Non-Negotiable

   This is truly at the foundation of many plans I create with clients for addressing fatigue and overcoming burnout. Whether it’s somatic exercises, simple nervous system practices such as identifying Glimmers (read more in Deb Dana’s book Anchored), or nervous system restorative herbs such as Scutellaria lateriflora, if you’re a visionary leader, this aspect of your wellness plan is non-negotiable. I work collaboratively with clients to find the practices that will best support their unique needs.

2. Balance Your Stress Response
   First, aim to reduce the amount, frequency, and intensity of stress whenever possible. Adaptogenic herbs are helpful, but won’t solve the problem if you need help creating & maintaining boundaries, expressing need for support, or practicing saying “no” to things that aren’t essential or don’t light you up. There are, of course, seasons of life where the only way through a stressful time is through it. During those times, adaptogenic herbs such as Ashwagandha, Rhodiola, Holy Basil, or mushrooms such as Cordyceps or Reishi may be supportive. Take note though, that each adaptogen has their own particular action, so to get the best results, work with someone who knows their herbs + mushrooms and can recommend something that would fit your unique needs.

3. Nourish with Whole Foods & Key Nutrients
   Focus on nutrient-dense, whole foods rich in B vitamins, magnesium, omega-3s, and antioxidants. Aim to have protein, complex carbohydrates, healthy fat and vegetables with each meal. Make sure you’re consuming a variety of different colors throughout the day to ensure you’re getting a variety of antioxidants. Consider high-quality supplementation if needed.

4. Stabilize Blood Sugar
   Eat protein-rich meals, healthy fats, and fiber to keep blood sugar stable. Avoid refined sugars and processed foods that contribute to energy crashes. Go for a 10-15 min walk after meals if you’re prone to higher blood sugar. Keep well-balanced snacks nearby if you’re prone to lower blood sugar, and work with a practitioner to identify WHY those imbalances are occurring so that you can correct them!

5. Support Thyroid Health
   Pay attention to nutrients such as iodine, selenium, and zinc for thyroid health. Get thyroid labs tested with your provider. Labs I typically recommend for clients include TSH, Free T3, Free T4 as a baseline. For a more comprehensive evaluation of the thyroid, I look at thyroid antibodies (anti TPO, anti TGB), reverse T3, and cortisol testing.

6. Improve Sleep Hygiene
   Establish a nighttime routine, limit blue light exposure before bed, and keep your bedroom cool and dark. Herbal teas such as chamomile and passionflower can be supportive for relaxation. Magnesium glycinate can also support deep sleep. Keep a tracker or notes of times you wake up during the night and reflect on why that may be happening. Discuss these notes with your practitioner so that you can identify solutions that will address your unique needs.

7. Support Natural Detoxification & Elimination Processes
   Daily detox doesn’t have to look like expensive “cleanse” routines or handfuls of supplements. Your body already has natural detox mechanisms in place, so often just starting with supporting those is helpful. Your main detox organs are the liver, digestive organs, and skin. Drinking enough filtered water, reducing alcohol, giving metabolism the nutrients it needs, and eliminating unnecessary exposure to environmental toxins (ex: artificial fragrance, parabens, pthalates, PCBs, BPA/BPS) are all foundational for detox. Leafy greens, fiber-rich foods, beets, and herbs/spices are all supportive of natural detox, as well as daily bowel movements. Occasionally, more support might be needed. In these cases, it is best to work with a practitioner to help you identify where to start and how to support yourself.

8. Heal the Gut & Reduce Inflammation
   If you’re noticing digestive symptoms, keep a food/symptom diary for at least two to four weeks to help you identify any potentially aggravating foods. Take note of any disruption in bowel movements, gas, bloating, or if a meal feels like it just didn’t digest well. At the end of this experiment, look for patterns. If you notice that you experience digestive symptoms daily, or multiple times per day see if there’s a connection to foods that may have triggered those symptoms. Additionally note any anxiety or stress for each day. The nervous system and digestive systems are closely linked and healing the digestive system actually starts with nervous system support!

9. Emotional Healing & Energy Work
   There are a number of different modalities that can be helpful for this cause of fatigue, and the best option is the one that feels best to you. I’m a firm believer that there is no “one-size-fits-all” and emotional/energy work is no different. Things like therapy, EFT Tapping, mindset/life coaching, EMDR, reiki, EPT and more are all worth exploring. Please note that if you are experiencing significant anxiety or depression, work with a trained practitioner for support.

Final Thoughts

Fatigue is more than “just in your head,” and you don’t have to accept exhaustion as your norm. By addressing the root causes and nourishing your body holistically, you can reclaim your energy and feel vibrant again. This is a very common concern of my clients, especially those who are devoted to creating a better world.

I specialize in supporting visionary leaders, revolutionary thinkers, and creative professionals optimize their wellbeing using holistic strategies so that they can continue to offer their work to the world. We need you to be well, so that you can do good. To work with me 1:1 and get personalized care, click the link below. Let’s connect!