There is a particular kind of tiredness that sleep does not seem to touch.

You wake after what should have been a reasonable night and still feel heavy. Your concentration disappears by mid-morning. You rely on coffee to start, sugar to continue and sheer determination to make it to the end of the day. Then, because you have not exercised, cooked from scratch or completed everything on your list, you decide that the problem must be you.

It is not.

Fatigue is not a character flaw. It is information.

A recent Guardian article explored several less obvious contributors to low energy, including inadequate fibre, limited daylight, prolonged sitting, low creatine stores and nutrient deficiencies[1]. The useful message underneath the long list is that energy is not created by one “perfect” habit. It emerges from an interconnected system involving sleep, circadian rhythm, nutrition, movement, mental load and health.

That is exactly where the B.A.D. approach begins: not with more punishment, but with curiosity.

Before you reach for another coffee, ask what kind of tired you are

“Tired” can describe several different experiences. Sleepiness is the feeling that you could nod off. Physical fatigue may feel like lead in your limbs or an unusual loss of exercise tolerance. Cognitive fatigue can appear as brain fog, poor concentration or difficulty finding words. Emotional exhaustion often feels like having no capacity left, even when the body is technically rested (I can highly relate to this one)

These experiences can overlap, but they do not always have the same cause.

The NHS lists insufficient or disrupted sleep, stress, depression, hormonal changes, dietary factors, low activity and a range of medical conditions among the possible causes of persistent tiredness [2]. Menopause can be part of that picture, but it should not become a convenient explanation for every symptom. Neither should a busy life.

If fatigue has persisted for several weeks, is worsening, interferes with everyday life or is accompanied by breathlessness, palpitations, unexplained weight change, fever, marked weakness, neurological symptoms or low mood, it deserves clinical assessment. Iron deficiency, vitamin B12 or folate deficiency, thyroid dysfunction, diabetes, sleep apnoea, infection, medication effects and other conditions cannot be corrected by a new morning routine.

Sometimes the most deserving thing you can do for yourself is stop trying to “push through” and ask for the right investigation.

Here’s a blood test you can take

Balanced: build energy rather than borrowing it

When energy is low, it is easy to borrow alertness from caffeine and quick sugar. They may help temporarily, but they cannot replace sufficient nourishment.

The first question I would ask is not, “Which supplement do you need?” It is, “Are you eating enough, regularly enough, and with enough variety to meet the demands you place on your body?”

This matters particularly for women who are dieting, using appetite-suppressing medication, training frequently or prioritising protein so aggressively that carbohydrates and plant foods have been squeezed off the plate. Protein is essential, but it is not the body’s only nutritional need. Carbohydrate availability matters for training and daily function, while colourful plants, wholegrains, pulses, nuts and seeds contribute fibre and a wide range of micronutrients and bioactive compounds.

UK adults are advised to consume 30 g of fibre a day, yet National Diet and Nutrition Survey data from 2019–2023 showed that only 4% of adults met that recommendation; average intake was approximately 16–17 g per day[3]. Fibre is not an instant stimulant, and it would be an overstatement to call low fibre a single cause of fatigue. However, fibre-rich foods can support a more nutritionally complete eating pattern, bowel function, the gut microbiome and cardiometabolic health.[4]

Think of fibre as part of your energy infrastructure. Oats with berries and seeds, lentils added to soup, beans in a chilli, wholegrain bread, nuts, kiwifruit and an extra serving of vegetables are small additions that build a stronger foundation. Increase fibre gradually and increase fluid alongside it, especially if your current intake is low or your gut is sensitive.

I have designed a protocol with a plant protein and fibre supplements to help boost daily intake and support overall gut health: B.A.D. reset

Authentic: work with your biology and your actual life

Your circadian system uses light as a powerful time signal. Daytime light exposure helps align the internal clock that regulates sleep and alertness, while poorly timed light at night can delay sleep and disrupt circadian rhythms [5,6]. This does not require an elaborate “wellness” schedule. Opening the curtains promptly, stepping outside in the morning or taking a short daylight walk at lunchtime can be a realistic start.

Movement also matters, even when a full workout feels impossible. Fatigue can lead to more sitting, while prolonged inactivity can leave the body feeling even flatter. A ten-minute walk after lunch or a few minutes of movement between periods of desk work may be more useful than waiting for the motivation to complete a perfect gym session.

Then there is rest, not merely the number of hours spent in bed, but whether your nervous system ever receives the message that the day is over. A brain carrying unfinished tasks, constant notifications and responsibility for everyone else may remain activated long after the lights go out.

One woman may need an earlier bedtime. Another may need to stop answering work messages in bed. A third may need pain management, support with night sweats or assessment for snoring and sleep apnoea. Authentic health support does not hand every person the same checklist. It asks what is actually disturbing your recovery.

Deserving: investigate before you blame yourself

Consider a second example: a woman in perimenopause who is sleeping poorly, experiencing heavier periods and becoming breathless during workouts that used to feel manageable. She assumes that ageing has made her lazy and buys an “energy” supplement.

But heavier menstrual bleeding raises the possibility of iron deficiency. Breathlessness and reduced exercise tolerance make that possibility more important, not less. Her next step should be a clinical conversation and appropriate testing, not a larger supplement stack.

This is the difference between optimisation and investigation. Optimisation asks how we can improve an already safe foundation. Investigation asks whether there is a reason the foundation is failing. I lead with the latter.

Depending on the history and symptoms, a clinician may consider a full blood count, ferritin or broader iron studies, vitamin B12 and folate, thyroid function, glucose or HbA1c, liver and kidney function, inflammatory markers or other targeted investigations. More testing is not automatically better; the right tests are those that can meaningfully change what happens next.

The one shift I want you to make

Do not ask, “How can I force myself to have more energy?”

Ask, “What is my body spending energy on, and what might it be missing?”

Perhaps it is missing consistent nourishment. Perhaps it is missing daylight, movement or genuine rest. Perhaps heavy bleeding, disturbed sleep, chronic pain, hormonal symptoms or an underlying deficiency is increasing the demand. Often, more than one factor is involved.

Balanced means supporting energy across the whole day rather than surviving on stimulants and restriction.

Authentic means choosing changes that fit your symptoms, culture, work, family and capacity.

Deserving means taking persistent fatigue seriously, without guilt, dismissal or the assumption that you simply need to try harder.

Your tiredness is not evidence that you are failing. It may be your body’s most honest request for support.

If you are tired of guessing, a personalised nutrition and lifestyle assessment can help you map the likely contributors, decide whether blood testing would be useful and create a manageable plan. The aim is not to sell you a shelf of supplements. It is to understand what your body actually needs.

References

1. Potter L. 13 surprising reasons you’re always dog tired – and what to do about it. The Guardian. 24 July 2026. https://www.theguardian.com/lifeandstyle/2026/jul/24/reasons-you-feel-tired-what-to-do-about-it-fibre-creatine
2. NHS. Tiredness and fatigue. https://www.nhs.uk/symptoms/tiredness-and-fatigue/
3. Office for Health Improvement and Disparities. National Diet and Nutrition Survey 2019 to 2023: report. 2025. https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report
4. Scientific Advisory Committee on Nutrition. Carbohydrates and Health. London: TSO; 2015. https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report
5. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie. 2019;23:147–156. doi:10.1007/s11818-019-00215-x.
6. Moreno CRC, Marqueze EC, Sargent C, Wright KP Jr, Ferguson SA, Tucker P. Working Time Society consensus statements: Evidence-based effects of shift work on physical and mental health. Ind Health. 2019;57(2):139–157. doi:10.2486/indhealth.SW-1.