I'm SO tired all the time. Please help me narrow down the problem.

mkculs

kommodevaran wrote: »

I would start with being a lot more kind to yourself. You are doing so much now to improve your health. You have to give it time and not go all-in.

I would prioritize this:
Get enough sleep
Stick to the calorie goal MFP gave you
Plan your meals so they are both balanced and varied, and consist of food you like. This will most likely produce meals that give you enough protein, and meals you'll actually eat.
Get moving, any way you like.
Drink water until you're not thirsty.

I would put this on hold:
Aiming for a specific protein or carb goal
Cutting sugar
Extreme fruit and veg intake
Overdo exercise.

Good advice here, esp. because it gives sleep first priority. Long-term or short - term, sleep is the single most important component of good health bc it affects everything else, from hormones related to weight loss to energy level to attitude, mood, and mental health. Make it a top priority to sleep so you don’t need an alarm—you wake rested before it goes off. This means getting to bed early enough to catch up on sleep and then see how much you really need. Read up on sleep hygiene and focus on this until you are well rested. Keep under your cals and do only the amount of exercise that feels good right now—pushing exercise while sleep deprived is a bad idea. If you can switch to outdoor walking in the early evening-at a leisurely comfortable pace, while you figure out the sleep piece, you may find an ealrliwr bedtime is easier to adapt to bc light exercise in fresh air aids sleep. Good luck and let us know how you do.

ETA: I came late to the party and see I should have read through first! All I really want to change/add, however, is that I think you need to set an earlier bedtime than 11:30 until you get caught up and figure out how much sleep you really need. If you must be up by 7:30 am, try falling asleep by 10 pm every single night for as many days as it takes to find yourself routinely waking before that 7:30 alarm. If you find you tend to wake at 6:30, for example, you know you need about 8.5 hours of sleep and could make bedtime 10:30 or 10:45.

It is hard to switch to an earlier bedtime, so make an effort to turn off screens by 9 pm, drink some warm milk or take melatonin, and try a warm bath. Recommendations for screens and melatonin put them closer to 30 min before bedtime, but you are adjusting and will really need to give yourself time to fall asleep earlier, if that makes sense.

trustymutsi

mkculs wrote: »

kommodevaran wrote: »

I would start with being a lot more kind to yourself. You are doing so much now to improve your health. You have to give it time and not go all-in.

I would prioritize this:
Get enough sleep
Stick to the calorie goal MFP gave you
Plan your meals so they are both balanced and varied, and consist of food you like. This will most likely produce meals that give you enough protein, and meals you'll actually eat.
Get moving, any way you like.
Drink water until you're not thirsty.

I would put this on hold:
Aiming for a specific protein or carb goal
Cutting sugar
Extreme fruit and veg intake
Overdo exercise.

Good advice here, esp. because it gives sleep first priority. Long-term or short - term, sleep is the single most important component of good health bc it affects everything else, from hormones related to weight loss to energy level to attitude, mood, and mental health. Make it a top priority to sleep so you don’t need an alarm—you wake rested before it goes off. This means getting to bed early enough to catch up on sleep and then see how much you really need. Read up on sleep hygiene and focus on this until you are well rested. Keep under your cals and do only the amount of exercise that feels good right now—pushing exercise while sleep deprived is a bad idea. If you can switch to outdoor walking in the early evening-at a leisurely comfortable pace, while you figure out the sleep piece, you may find an ealrliwr bedtime is easier to adapt to bc light exercise in fresh air aids sleep. Good luck and let us know how you do.

ETA: I came late to the party and see I should have read through first! All I really want to change/add, however, is that I think you need to set an earlier bedtime than 11:30 until you get caught up and figure out how much sleep you really need. If you must be up by 7:30 am, try falling asleep by 10 pm every single night for as many days as it takes to find yourself routinely waking before that 7:30 alarm. If you find you tend to wake at 6:30, for example, you know you need about 8.5 hours of sleep and could make bedtime 10:30 or 10:45.

It is hard to switch to an earlier bedtime, so make an effort to turn off screens by 9 pm, drink some warm milk or take melatonin, and try a warm bath. Recommendations for screens and melatonin put them closer to 30 min before bedtime, but you are adjusting and will really need to give yourself time to fall asleep earlier, if that makes sense.

This is just what I needed. I've been overthinking sleep cycles, and thinking I needed to wake up RIGHT before one ended, and they're in 90 minute increments, so I had to either get 7.5 hours of sleep, or 9. This is typical of me.

Your solution is very simple. Plus, I remember about 5 years ago I actually would force myself up at 6 am every morning, and go to sleep that night as soon as I felt tired, no matter how early, and I kept doing that until I started getting up at 6 am without an alarm. I felt GREAT, but then let my sleep get sidetracked and never went back.

I like your method much better.

Also, just an update for everyone:

3 nights now I've gotten at LEAST 7.5 hours, and last night I got 9.5! Can't say I feel significantly better yet, but maybe a little? Not sure if that feeling is psychosomatic.

Also, I asked for a reevaluation at the gym. They suggested that since my primary goal is weight loss, I focus less on just strength, and start doing a circuit routine. Also, I found that the trainer I worked with is not a fan of the MedX machines I've been using, which made me happy as I've wanted to move to free weights. So she's started me on a beginner circuit of strength and cardio using free weights. I'm starting with just 2 circuits, and moving to 3. It's nice to be changing up my workout to something that won't beat me up as much.

As for food, every morning I've started with the intention to track all my food and at least stay at maintenance, but every evening I still just eat food and think "I'll focus on sleep first!".

Well, I'm giving it another shot today. I'm not going to go nuts following macros for now. Going to stay between losing .5 lbs a week and maintenance (2,050 -2,300 cal per day).

This morning I had protein pancakes with some whipped cream (60 calories worth). The protein pancakes have a decently healthy recipe: https://pinchofyum.com/protein-pancakes#tasty-recipes-42092

Also, someone on reddit (where I posted the same issue) suggested this REALLY eye opening podcast where Matthew Walker, a sleep specialist, was interviewed (warning, Joe Rogan, the host, uses some language some might not find appropriate): https://youtu.be/pwaWilO_Pig

trustymutsi

So, I've gotten 8-9 hours of sleep every night for about 4 days now, and I think I feel even MORE tired. Is this normal? I assume it's going to take a while to catch my body up?

CSARdiver

trustymutsi wrote: »

mkculs wrote: »

kommodevaran wrote: »

I would start with being a lot more kind to yourself. You are doing so much now to improve your health. You have to give it time and not go all-in.

I would prioritize this:
Get enough sleep
Stick to the calorie goal MFP gave you
Plan your meals so they are both balanced and varied, and consist of food you like. This will most likely produce meals that give you enough protein, and meals you'll actually eat.
Get moving, any way you like.
Drink water until you're not thirsty.

I would put this on hold:
Aiming for a specific protein or carb goal
Cutting sugar
Extreme fruit and veg intake
Overdo exercise.

Good advice here, esp. because it gives sleep first priority. Long-term or short - term, sleep is the single most important component of good health bc it affects everything else, from hormones related to weight loss to energy level to attitude, mood, and mental health. Make it a top priority to sleep so you don’t need an alarm—you wake rested before it goes off. This means getting to bed early enough to catch up on sleep and then see how much you really need. Read up on sleep hygiene and focus on this until you are well rested. Keep under your cals and do only the amount of exercise that feels good right now—pushing exercise while sleep deprived is a bad idea. If you can switch to outdoor walking in the early evening-at a leisurely comfortable pace, while you figure out the sleep piece, you may find an ealrliwr bedtime is easier to adapt to bc light exercise in fresh air aids sleep. Good luck and let us know how you do.

ETA: I came late to the party and see I should have read through first! All I really want to change/add, however, is that I think you need to set an earlier bedtime than 11:30 until you get caught up and figure out how much sleep you really need. If you must be up by 7:30 am, try falling asleep by 10 pm every single night for as many days as it takes to find yourself routinely waking before that 7:30 alarm. If you find you tend to wake at 6:30, for example, you know you need about 8.5 hours of sleep and could make bedtime 10:30 or 10:45.

It is hard to switch to an earlier bedtime, so make an effort to turn off screens by 9 pm, drink some warm milk or take melatonin, and try a warm bath. Recommendations for screens and melatonin put them closer to 30 min before bedtime, but you are adjusting and will really need to give yourself time to fall asleep earlier, if that makes sense.

This is just what I needed. I've been overthinking sleep cycles, and thinking I needed to wake up RIGHT before one ended, and they're in 90 minute increments, so I had to either get 7.5 hours of sleep, or 9. This is typical of me.

Your solution is very simple. Plus, I remember about 5 years ago I actually would force myself up at 6 am every morning, and go to sleep that night as soon as I felt tired, no matter how early, and I kept doing that until I started getting up at 6 am without an alarm. I felt GREAT, but then let my sleep get sidetracked and never went back.

I like your method much better.

Also, just an update for everyone:

3 nights now I've gotten at LEAST 7.5 hours, and last night I got 9.5! Can't say I feel significantly better yet, but maybe a little? Not sure if that feeling is psychosomatic.

Also, I asked for a reevaluation at the gym. They suggested that since my primary goal is weight loss, I focus less on just strength, and start doing a circuit routine. Also, I found that the trainer I worked with is not a fan of the MedX machines I've been using, which made me happy as I've wanted to move to free weights. So she's started me on a beginner circuit of strength and cardio using free weights. I'm starting with just 2 circuits, and moving to 3. It's nice to be changing up my workout to something that won't beat me up as much.

As for food, every morning I've started with the intention to track all my food and at least stay at maintenance, but every evening I still just eat food and think "I'll focus on sleep first!".

Well, I'm giving it another shot today. I'm not going to go nuts following macros for now. Going to stay between losing .5 lbs a week and maintenance (2,050 -2,300 cal per day).

This morning I had protein pancakes with some whipped cream (60 calories worth). The protein pancakes have a decently healthy recipe: https://pinchofyum.com/protein-pancakes#tasty-recipes-42092

Also, someone on reddit (where I posted the same issue) suggested this REALLY eye opening podcast where Matthew Walker, a sleep specialist, was interviewed (warning, Joe Rogan, the host, uses some language some might not find appropriate): https://youtu.be/pwaWilO_Pig

I carve out time to listen to the Joe Rogan Experience daily - some great stuff there.

AnnPT77

trustymutsi wrote: »

So, I've gotten 8-9 hours of sleep every night for about 4 days now, and I think I feel even MORE tired. Is this normal? I assume it's going to take a while to catch my body up?

Possibly. The sleep clinic told me that rebound tiredness was a possibility at first when my sleep apnea got treatment. I don't know what the mechanism is.

austincrx

kommodevaran wrote: »

I would start with being a lot more kind to yourself. You are doing so much now to improve your health. You have to give it time and not go all-in.

I would prioritize this:
Get enough sleep
Stick to the calorie goal MFP gave you
Plan your meals so they are both balanced and varied, and consist of food you like. This will most likely produce meals that give you enough protein, and meals you'll actually eat.
Get moving, any way you like.
Drink water until you're not thirsty.

I would put this on hold:
Aiming for a specific protein or carb goal
Cutting sugar
Extreme fruit and veg intake
Overdo exercise.

My 2cents (or maybe it's like 12 cents):
I agree with 'Kommodevaran', you need to prioritize.

Coming from a non-professional in this field, it sounds like you need to take a break from the exercise, get GOOD sleep for a week at least, rest, and recover! Coming from a person who trained for professional cycling and was coached by a former pro, you have got to have periodization in your workouts. You can't workout for 3 months straight and not have a 'down week' it's not healthy mentally, physically, or psychologically. Your body and mind need a break, you don't have to go completely off, but even professional athletes, in every sport in fact, will have a short amount of time that they completely remove themselves from their sport and do nothing related to it.

Athletes also focus on Nutrition and Recovery every day. Your body repairs itself to get ready for the next workout when you're resting (sleeping), so the more you can rest the better you will recover. Your body uses the foods you eat to repair itself. If you're building a bridge you don't want to use soft cheap materials, you want to use solid sturdy materials to build on. Your body is the same way, it will hold-up better if it can be built with good foods like different types of fruits, vegetables, proteins, and carbohydrates. There's nothing wrong with eating a steak, but don't have french fries with it unless that's your once-per-week treat. Have a baked sweet potato (light on the sugar/butter though), some broccoli, and/or a few carrots along with the steak.


Since you're not losing weight why not try a different approach?
Try focusing on sleep and nutrition, with a side-focus on hitting your workouts. If it's 9pm and you know you have to get up at 6 the next day for work, skip the gym and head to bed. If you have a free few hours one day, use them to your advantage and hit the gym, or maybe go do something relaxing to give yourself a mental break.

And one more little thing, you need to drink lots of water. It helps your body recover and keeps you feeling good. My wife gets headaches every day she doesn't drink enough water, I do too. I carry a 24 oz bottle with me every day, everywhere, and try to drink 2 full bottles in the morning and 2 full bottles in the afternoon (not including the ones I drink while exercising).



In the end, if you just need a break, take one. There is a lot to be said about mental health. Everyone reaches a point where they are exhausted, be it physically or mentally or both. It won't last forever and you'll get past it and be stronger because of it.

austincrx

trustymutsi wrote: »

Yeah, I'm starting to feel kinda stupid for even posting this. I guess sleep was the obvious problem.

Duh.

I'll primarily focus on sleep, and once I'm feeling better start to tick off the other boxes (calories, protein, etc...) although I think I'll also focus on upping my fruits and veggies and other healthy foods.

Thanks to everyone for their patience and feedback.

I personally always need a little reinforcement that what is in front of me is all that I need to solve the problem. the only person who knows all about you is you, you knew you needed to get more sleep and eat better, but you just needed some backup to make sure you were on the right track.

Now if you said 'I just need to train harder in the gym and eat less' I think people would be posting different stuff.

alabamaheather

My husband was tired all the time too. He is 48 years old. He has always been slim and active. In the past few years he has had a hard time getting in shape. He just can’t progress past a certain point. He coaches soccer and plays in an adult league. He gets winded easily. He has also put in a few pounds in his belly. I took him to my Integrative/Naturopathic MD to have his hormones checked. Being male he was very reluctant and skeptical. His thyroid was tested and he has hypothyroidism caused by Hashimoto’s(autoimmune thyroid disease). Most doctors do not run the correct tests for thyroid. They usually run a TSH test and nothing else. This is wrong. Most doctors do not test for autoimmune thyroid disease. Most doctors never test men for thyroid disease. His testosterone levels were tested. LOW. Had he gone to a regular MD he would have been told he was fine because his levels were “in range”. WRONG! This doctor wants his levels above the top of the range. He gets testosterone pellets injected into his hip every six months. He takes a natural prescription thyroid medication. His levels are still being tested to get him to an optimal dose of medication. He feels a lot better.

deannalfisher

CSARdiver wrote: »

trustymutsi wrote: »

mkculs wrote: »

kommodevaran wrote: »

I would start with being a lot more kind to yourself. You are doing so much now to improve your health. You have to give it time and not go all-in.

I would prioritize this:
Get enough sleep
Stick to the calorie goal MFP gave you
Plan your meals so they are both balanced and varied, and consist of food you like. This will most likely produce meals that give you enough protein, and meals you'll actually eat.
Get moving, any way you like.
Drink water until you're not thirsty.

I would put this on hold:
Aiming for a specific protein or carb goal
Cutting sugar
Extreme fruit and veg intake
Overdo exercise.

Good advice here, esp. because it gives sleep first priority. Long-term or short - term, sleep is the single most important component of good health bc it affects everything else, from hormones related to weight loss to energy level to attitude, mood, and mental health. Make it a top priority to sleep so you don’t need an alarm—you wake rested before it goes off. This means getting to bed early enough to catch up on sleep and then see how much you really need. Read up on sleep hygiene and focus on this until you are well rested. Keep under your cals and do only the amount of exercise that feels good right now—pushing exercise while sleep deprived is a bad idea. If you can switch to outdoor walking in the early evening-at a leisurely comfortable pace, while you figure out the sleep piece, you may find an ealrliwr bedtime is easier to adapt to bc light exercise in fresh air aids sleep. Good luck and let us know how you do.

ETA: I came late to the party and see I should have read through first! All I really want to change/add, however, is that I think you need to set an earlier bedtime than 11:30 until you get caught up and figure out how much sleep you really need. If you must be up by 7:30 am, try falling asleep by 10 pm every single night for as many days as it takes to find yourself routinely waking before that 7:30 alarm. If you find you tend to wake at 6:30, for example, you know you need about 8.5 hours of sleep and could make bedtime 10:30 or 10:45.

It is hard to switch to an earlier bedtime, so make an effort to turn off screens by 9 pm, drink some warm milk or take melatonin, and try a warm bath. Recommendations for screens and melatonin put them closer to 30 min before bedtime, but you are adjusting and will really need to give yourself time to fall asleep earlier, if that makes sense.

This is just what I needed. I've been overthinking sleep cycles, and thinking I needed to wake up RIGHT before one ended, and they're in 90 minute increments, so I had to either get 7.5 hours of sleep, or 9. This is typical of me.

Your solution is very simple. Plus, I remember about 5 years ago I actually would force myself up at 6 am every morning, and go to sleep that night as soon as I felt tired, no matter how early, and I kept doing that until I started getting up at 6 am without an alarm. I felt GREAT, but then let my sleep get sidetracked and never went back.

I like your method much better.

Also, just an update for everyone:

3 nights now I've gotten at LEAST 7.5 hours, and last night I got 9.5! Can't say I feel significantly better yet, but maybe a little? Not sure if that feeling is psychosomatic.

Also, I asked for a reevaluation at the gym. They suggested that since my primary goal is weight loss, I focus less on just strength, and start doing a circuit routine. Also, I found that the trainer I worked with is not a fan of the MedX machines I've been using, which made me happy as I've wanted to move to free weights. So she's started me on a beginner circuit of strength and cardio using free weights. I'm starting with just 2 circuits, and moving to 3. It's nice to be changing up my workout to something that won't beat me up as much.

As for food, every morning I've started with the intention to track all my food and at least stay at maintenance, but every evening I still just eat food and think "I'll focus on sleep first!".

Well, I'm giving it another shot today. I'm not going to go nuts following macros for now. Going to stay between losing .5 lbs a week and maintenance (2,050 -2,300 cal per day).

This morning I had protein pancakes with some whipped cream (60 calories worth). The protein pancakes have a decently healthy recipe: https://pinchofyum.com/protein-pancakes#tasty-recipes-42092

Also, someone on reddit (where I posted the same issue) suggested this REALLY eye opening podcast where Matthew Walker, a sleep specialist, was interviewed (warning, Joe Rogan, the host, uses some language some might not find appropriate): https://youtu.be/pwaWilO_Pig

I carve out time to listen to the Joe Rogan Experience daily - some great stuff there.

you may enjoy Matthew Walkers book - Why We Sleep - it was eye opening to say the least

CharlieBeansmomTracey

alabamaheather wrote: »

My husband was tired all the time too. He is 48 years old. He has always been slim and active. In the past few years he has had a hard time getting in shape. He just can’t progress past a certain point. He coaches soccer and plays in an adult league. He gets winded easily. He has also put in a few pounds in his belly. I took him to my Integrative/Naturopathic MD to have his hormones checked. Being male he was very reluctant and skeptical. His thyroid was tested and he has hypothyroidism caused by Hashimoto’s(autoimmune thyroid disease). Most doctors do not run the correct tests for thyroid. They usually run a TSH test and nothing else. This is wrong. Most doctors do not test for autoimmune thyroid disease. Most doctors never test men for thyroid disease. His testosterone levels were tested. LOW. Had he gone to a regular MD he would have been told he was fine because his levels were “in range”. WRONG! This doctor wants his levels above the top of the range. He gets testosterone pellets injected into his hip every six months. He takes a natural prescription thyroid medication. His levels are still being tested to get him to an optimal dose of medication. He feels a lot better.

you do realize that low testosterone can be caused by a thyroid issue? as for drs only testing TSH my dr tests TSH,T3,T4 she also tests IR levels

deannalfisher

CharlieBeansmomTracey wrote: »

alabamaheather wrote: »

My husband was tired all the time too. He is 48 years old. He has always been slim and active. In the past few years he has had a hard time getting in shape. He just can’t progress past a certain point. He coaches soccer and plays in an adult league. He gets winded easily. He has also put in a few pounds in his belly. I took him to my Integrative/Naturopathic MD to have his hormones checked. Being male he was very reluctant and skeptical. His thyroid was tested and he has hypothyroidism caused by Hashimoto’s(autoimmune thyroid disease). Most doctors do not run the correct tests for thyroid. They usually run a TSH test and nothing else. This is wrong. Most doctors do not test for autoimmune thyroid disease. Most doctors never test men for thyroid disease. His testosterone levels were tested. LOW. Had he gone to a regular MD he would have been told he was fine because his levels were “in range”. WRONG! This doctor wants his levels above the top of the range. He gets testosterone pellets injected into his hip every six months. He takes a natural prescription thyroid medication. His levels are still being tested to get him to an optimal dose of medication. He feels a lot better.

you do realize that low testosterone can be caused by a thyroid issue? as for drs only testing TSH my dr tests TSH,T3,T4 she also tests IR levels

my endo just added testosterone to my next round of blood work for my september appointment - because my TSH is good, T4 is slightly high but within range and T3 is good - but i have some symptoms of being hypo that she wants to get checked out

CharlieBeansmomTracey

deannalfisher wrote: »

CharlieBeansmomTracey wrote: »

alabamaheather wrote: »

My husband was tired all the time too. He is 48 years old. He has always been slim and active. In the past few years he has had a hard time getting in shape. He just can’t progress past a certain point. He coaches soccer and plays in an adult league. He gets winded easily. He has also put in a few pounds in his belly. I took him to my Integrative/Naturopathic MD to have his hormones checked. Being male he was very reluctant and skeptical. His thyroid was tested and he has hypothyroidism caused by Hashimoto’s(autoimmune thyroid disease). Most doctors do not run the correct tests for thyroid. They usually run a TSH test and nothing else. This is wrong. Most doctors do not test for autoimmune thyroid disease. Most doctors never test men for thyroid disease. His testosterone levels were tested. LOW. Had he gone to a regular MD he would have been told he was fine because his levels were “in range”. WRONG! This doctor wants his levels above the top of the range. He gets testosterone pellets injected into his hip every six months. He takes a natural prescription thyroid medication. His levels are still being tested to get him to an optimal dose of medication. He feels a lot better.

you do realize that low testosterone can be caused by a thyroid issue? as for drs only testing TSH my dr tests TSH,T3,T4 she also tests IR levels

my endo just added testosterone to my next round of blood work for my september appointment - because my TSH is good, T4 is slightly high but within range and T3 is good - but i have some symptoms of being hypo that she wants to get checked out

well good luck with your blood work and hope you get the answer you need and all is well. my daughter has hypothyroid but all her hormome levels are in a good range so that much is good. my regular dr tests for the things I mentioned above and if she thinks they are a little high or a little low she will refer to an endo for further testing. shes pretty good in doing things like that