I know many of you, like me, have dealt with that deep, bone-level exhaustion that no amount of coffee or sleep seems to fix. If you’ve been feeling stuck in a constant cycle of fatigue, where you wake up tired and go to bed even more exhausted, you’re not alone. It’s frustrating, and it can feel like your body is betraying you. But here’s the thing: there’s a reason you feel this way—and more importantly, there’s a path to healing.

Let’s break down how chronic fatigue actually starts in the body (I promise, it’ll be digestible, not overwhelming), and then I’ll give you five simple steps you can take to start getting your energy back!

How Chronic Fatigue Starts in the Body

Chronic fatigue isn’t just “being tired.” It’s your body waving a red flag that something deeper is out of balance. The root causes often lie in the way your body manages stress, inflammation, and energy production. Here’s a breakdown of what’s really going on under the surface.

1. HPA Axis Dysfunction (aka Stress Overload)

The HPA axis stands for the hypothalamus, pituitary gland, and adrenal glands. These work together to regulate your stress response. When you’re under chronic stress—whether that’s from work, relationships, or even internal stressors like inflammation—your HPA axis gets stuck in overdrive. It keeps pumping out stress hormones like cortisol, and over time, this creates a sense of burnout. Your body can’t keep up with the constant demand, and eventually, you start to feel exhausted, both physically and mentally.

2. Mitochondrial Dysfunction (Your Cells Are Struggling)

Remember those biology lessons about mitochondria being the “powerhouse of the cell”? Well, your mitochondria are responsible for producing energy (in the form of ATP) for every cell in your body. When your body is under stress, inflammation increases, and your mitochondria can’t produce energy as efficiently. It’s like trying to run your car on fumes. That’s why, when you’re experiencing chronic fatigue, you often feel like you just don’t have the fuel to do anything.

3. Inflammation

Inflammation is a huge underlying factor in chronic fatigue. When your body is inflamed—whether from poor diet, stress, gut issues, or environmental toxins—it diverts energy toward healing the inflammation rather than making you feel energized. Chronic inflammation can also make you feel like you’re always fighting off a cold or experiencing brain fog. It’s like your body is constantly in survival mode, trying to put out internal fires instead of fueling your day.

4. Poor Sleep and Circadian Rhythm Disruption

Chronic stress, high cortisol, and inflammation often lead to disrupted sleep patterns. Your body’s natural rhythm (your circadian rhythm) gets out of sync, and this leads to restless nights and low-quality sleep, no matter how many hours you spend in bed. Without proper rest and recovery, your body never gets a chance to recharge, which feeds into the cycle of fatigue.

5 Steps to Start Healing and Boost Your Energy

Now that you know how chronic fatigue starts in the body, let’s talk about what you can do to start healing. These steps are simple but effective, and over time, they can help your body get back to a place where it feels energized and vibrant again.

1. Support Your Adrenals and Lower Stress

Since your HPA axis and adrenal glands play such a huge role in chronic fatigue, it’s super important to give them some love. Start by incorporating more stress-reducing practices into your daily routine—think deep breathing, meditation, gentle yoga, or simply taking 10 minutes a day to be still.

Herbs like ashwagandha and rhodiola can also support adrenal health and balance cortisol levels. And don’t forget to set boundaries around work and technology—your body needs space to unwind and relax, especially if it’s been stuck in overdrive for a while.

2. Nourish Your Mitochondria

If your mitochondria are struggling to produce energy, your body won’t be able to keep up. One way to support your mitochondria is by eating a nutrient-dense, anti-inflammatory diet. Focus on whole foods like leafy greens, healthy fats (think avocado, nuts, and olive oil), and lean proteins. You can also add supplements like CoQ10, magnesium, and B vitamins, which are key for mitochondrial function.

And don’t forget to move your body! Gentle exercise like walking or light strength training helps boost mitochondrial health without overwhelming your system.

3. Reduce Inflammation

Chronic inflammation is a major energy-zapper, so reducing inflammation in your body is key to healing fatigue. Start by cutting out inflammatory foods like refined sugars, processed grains, and unhealthy fats. Instead, focus on an anti-inflammatory diet rich in colorful fruits and vegetables, omega-3 fatty acids (found in fish like salmon or chia seeds), and spices like turmeric and ginger.

Also, be mindful of environmental toxins (like cleaning products and beauty products) that could be contributing to inflammation. Go for non-toxic, natural alternatives when possible.

4. Get Quality Sleep by Resetting Your Circadian Rhythm

You need good-quality sleep for your body to recover from chronic fatigue. To get better sleep, focus on syncing your body’s circadian rhythm. Try going to bed and waking up at the same time every day (even on weekends!), and aim to get outside in natural sunlight early in the day to help set your body’s internal clock.

Creating a bedtime routine can also make a huge difference. Think of it as a signal to your body that it’s time to wind down. This could be anything from sipping herbal tea, dimming the lights, or doing some light stretches before bed.

5. Hydrate and Replenish Electrolytes

Dehydration is often an overlooked cause of fatigue, and if you’re not getting enough water, your energy levels will plummet. But it’s not just about drinking water—it’s about keeping your body properly hydrated with the right balance of electrolytes.

Try adding a pinch of sea salt or an electrolyte powder to your water to help your cells stay hydrated and energized. You’ll be surprised at how much of a difference proper hydration can make in your energy levels!

Final Thoughts

Chronic fatigue can feel like a never-ending cycle, but once you understand what’s happening inside your body, you can start making small shifts that lead to big changes. By supporting your adrenals, nourishing your mitochondria, reducing inflammation, getting quality sleep, and staying hydrated, you can give your body the tools it needs to heal and restore your energy.

Healing from chronic fatigue doesn’t happen overnight, and that’s okay. Be gentle with yourself, take it step by step, and remember that every small change brings you closer to feeling vibrant, energized, and alive again.

You’ve got this, love. 💫

Want to take your healing a step farther? Check out my viral Masterclass: Your 3-Step Roadmap to an Incredibly Healed & Peaceful Life.

For daily tips on how to regulate to heal chronic illness, follow @thathealingfeeling on Instagram