Do you really know how tired you are?

We live in a world where fatigue has been normalized. We wake up exhausted and go to bed the same way, trying to squeeze in as many tasks as possible between those two points. But have you ever stopped in the whirlwind of daily life to ask yourself, honestly: how tired are you, really?

I'm not talking about the pleasant tiredness that comes after a day full of meaningful accomplishments. I mean that persistent, lingering exhaustion that clings to you no matter how much you sleep.

As a doctor of medical sciences, pharmacist, and integrative nutrition coach, I've observed a worrying trend: more and more people feel drained of energy, disconnected from their bodies, and resigned to the belief that 'this is just normal.' But what if I told you it's not? What if I told you vitality is not a luxury, but our natural state—and that chronic fatigue is, in fact, a wise messenger, trying to tell you something essential?"

Your body knows: decoding the signals of stress and fatigue

We were taught that complaining about tiredness is weakness, while bragging about sleepless nights and relentless schedules is a badge of success. Yet our body carries ancestral wisdom and a precise communication system. When you experience chronic fatigue, it may be trying to say one or more of the following:

• The pressure is too much. Stress—whether physical, emotional, or mental—has exceeded your body's capacity to manage it with basic tools like sleep, good food, movement, and connection with nature.
• Your adaptation tank is empty. Stress has been present for too long, depleting your body's resilience. You are surviving, not thriving.
• You are neglecting maintenance. You expect balance to restore itself, without providing your body the tools for regeneration. Just as a car needs regular servicing, your body needs daily 'self-maintenance'.
• Hidden stressors are sabotaging you. Beyond obvious pressures like demanding jobs or finances, countless invisible stressors drain energy: chronic infections, food sensitivities, imbalanced gut microbiome, hidden toxins (mold, water quality, noise pollution), or even perfectionistic thought patterns and low self-esteem.

Cortisol: friend or foe?

At the center of the stress-fatigue conversation lies a key hormone: cortisol, often called the 'stress hormone.' Produced by the adrenal glands, it is vital for body function. Far from being inherently 'bad,' cortisol helps us wake up in the morning, manage inflammation, and mobilize during danger.

The problem arises when cortisol production is disrupted. Naturally, cortisol peaks in the morning to energize us, then declines steadily throughout the day, reaching its lowest point at night to allow restful sleep. Chronic stress disturbs this rhythm, leading to two main scenarios:

• Excess cortisol (Hypercortisolism). In the early phases of prolonged stress, the body produces too much cortisol. You may feel 'wired but tired'—constantly plugged in, unable to unwind at night, craving sugar, and accumulating belly fat. You live in a state of permanent alert.
• Cortisol deficiency (Hypocortisolism or Adrenal Fatigue). After long-term overuse, the adrenals become 'exhausted' and can no longer produce sufficient cortisol. This is the burnout phase: you feel drained from the moment you wake, dizzy when standing quickly, intolerant to stress, craving salty foods, with low immunity. Even small problems feel like insurmountable mountains.

What you can do starting today

You don't have to fix everything at once. Begin with small, consistent steps:

• Listen to your body. Don't minimize its signals. Identify which stress factors you can release and which you need to adapt to your lifestyle.
• Prioritize self-maintenance. It's not a luxury; it's survival.
• Sleep before midnight. Respect your circadian rhythm. Make your bedroom dark, cool, and quiet.
• Embrace natural light. Spend 15–20 minutes in direct sunlight soon after waking to suppress melatonin and raise cortisol naturally.
• Let food be your medicine. Start the day with balanced, unprocessed meals instead of processed foods.
• Move and connect with nature. Walks, gentle exercise, any joyful activity that gets your body moving.
• Support gut and dental health. Untreated chronic issues silently drain your energy.
• Breathe consciously. Simple breathing exercises are the fastest 'reset button' for your nervous system.