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The Low Carb Lie

The Low Carb Lie

Fitness journals often advice you to follow a Low-Carb diet. These diet fads seem to be extremely effective in reducing body fat. The problem is just: they’re not.

On April 17th in 2003, an overweight physician died due to an injury-induced blood clot in his brain. The name of this person was Robert Atkins. Robert Atkins was the founder of the Low Carb Diet. Prior to his death, Robert suffered from a history of numerous heart attacks, congestive heart failure and hypertension. Mr. Atkins was not a healthy human being, but a genius marketer.[1]

I’ve fell prey to the Low Carb diet trend before. For a period of one month, I’ve barely eaten any carbohydrates. I did lose some pounds originally, but gained it all back. On top of that I felt awful. I had to make myself a promise to never try this diet again.

The same story goes for numerous clients of mine: They achieve a motivating, short term weight loss. Followed by a rapid weight gain after stopping the diet.

The Low Carb diet doesn’t make any sense scientifically speaking and may even increase your risk of death. [2] But which diet should you rather pursue? And why you should play the long game.

Weight Loss Does Not Equal Fat Loss

At the beginning of my diet, I did lose weight rapidly. Over 5 pounds in the first week. I felt amazing and energized after watching the number on my scale. But a reduced weight is not what I was truly after. I wanted to lose belly fat. But in this endeavour, I failed.

Losing weight and burning body fat is not the same thing. At the beginning of my diet, my body was burning through its carbohydrate reserves. Carbohydrates bind to water in your body. If your body burns your reserve of carbs, you’re also losing pounds of water. This will make you lose weight, but not fat. [3]

I remember a client telling me that she’s simply not losing weight. There was no decrease in the weighing scale for weeks during my coaching. Then I asked her if she remembered her original goal, which was to fit in her old bikini again. This was a goal she did achieve a couple of days prior. My client reached her goal, but was blinded by the weighing scale.

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You should never care about a number on the weighing scale, and neither should your friends and family. You want to look and feel better. You want to lose body fat and not decrease an irrelevant number on your weighing scale.

    What About Insulin?

    Insulin is what most people fear when it comes to dieting. And it’s something that you truly should avoid, because it is the one hormone responsible for filling your fat cells. It’s also what Dr. Atkins wrote in one of his books ‘New Diet Revolution’ , where he entitled a whole chapter to the hormone that will make you fat. [4]

    But don’t believe that carbohydrates are solely responsible for an insulin release in your body. In fact, meat protein has the same insulin release as pure sugar.[5]

    Having said that, vegetarians have lower insulin levels than meat eaters.[6] If you put people on a Low Carb Diet, their insulin levels even increase. On top of that their LDL-cholesterol, the bad cholesterol, rises dramatically.

    A Low Carb Diet is not only inefficient, it is also not healthy for you. You’re increasing your risk of heart disease, cancer and diabetes while starving yourself.[7] Consumer Guide gave the Atkins Diet zero out of four stars for being “outright dangerous”.[8]

    Not even weight loss and regular exercise negate the disastrous effects of the the Low Carb Diet. You damage your body with this diet fad.[9]

    Diabetes – Preventable?

    As the Harvard Health Letter puts it in 2003: The Atkins diet is not a healthy way to eat.[10]

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    Partly because it can increase the risk for diabetes. There are basically two different types of Diabetes. Diabetes type 1 and Diabetes type 2.

    Diabetes type 1 is called the juvenile diabetes. Over 85 percent it occurs under the age of 20.[11] While a big part of diabetes type 1 may be due to genetics, eating animals was associated with an increased risk.[12] Not only in the diet of the infant, but also in the diet of their mothers during pregnancy and lactation.[13]

    This is based on the hypothesis of the increased rate of glycotoxins (AGEs) in the diet or the rate of paratuberculosis bacteria.[14]

    Diabetes type 2 is a common disease in our current day and age. What used to be merely affecting old people, diabetes type 2 was originally called senile diabetes, now even affects people in their teens. About 1 in 3 US adults have prediabetes. Yet only 1 in 10 know it.[15]

    Lifestyle intervention reduced the diabetes incidence by 58 percent, taking of the medicine Metformin reduced diabetes by 31 percent. This meant, that the lifestyle intervention was more successful in reducing the diabetes occurence than the drug metformin.[16] Also don’t forget about the side-effects on the drug – such as nauseau and diarrhea – which were nonexistent in a lifestyle intervention.

    In a study with 500 people, the high-risk test subjects that went on a full plant-based diet reduced the risk of diabetes occurrence by 100%. The authors concluded that ‘Type 2 diabetes can be prevented by changes in the lifestyles of high-risk subjects’.[17]

    Low Carb Forces Your Body In Survival Mode

    Carbohydrates are the most important fuel for your brain. We have evolved over millions of years with glucose as the preferred fuel for our main controlling organ. On the Low Carb Diet you’re facing a pure survival situation. Because of your body burning through your carbohydrate reserves, your brain is being set on red alert. Your nervous system is not getting the right nutrients that it needs.

    Following that survival situation, your brain is shutting down systems that are not important for survival. Your body has to minimize it’s energy expenditure, because it thinks that you’re starving. Your muscles will be fatigued more quickly. Plus you will have a difficult time concentrating. As noted in the journal of obesity, people on a ketogenic diet suffered a significant drop in cognitive performance.[18] After one week, the scientists noted that the mental processing and flexibility worsened to the level of modest neuropsychological impairment.[19]

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    To make matters worse, in a survival situation your body is even holding onto its fat storage, because fat is energy stored for scarce times. Times when your brain is in survival mode. This is the last thing that you want when you’re following a diet.

    Following a low carb diet is not sustainable. Yes you will lose some weight originally due to fewer calories in your diet, but it will be gruel and not effective.[20] You will not be able to keep the weight off in the long-term. Unless you’re willing to dramatically decrease your quality of life.

      The Crucial Switch

      Think long-term and think logically.

      You have to realize that you need to consume a proper amount of carbohydrates to achieve your full mental capacity. Once I’ve switched to more carbs in my diet, I’ve seen a tremendous improvement. I had more energy , trained more efficiently and lost more weight.

      I never imagined that I’d once write this advice. Following a Low Carb Diet was the best way according to my friends and fitness professionals to get a sixpack. But it doesn’t make sense scientifically speaking.

      Fats contain more calories pound for pound. Carbohydrates contain 4 calories per gram, fat contains 9 calories per gram. You can consume twice the amount of carbohydrates to get the same amount of calories, as you will get by consuming fat. This means, that once I’ve made that switch to more carbohydrates, I was able to eat bigger meals without having to starve myself.

      I also felt fuller on a low fat diet. There’s only a few grams of fiber on a low carb diet. The initial phase of the Atkins diet only contains about 2 grams of fiber per day, that’s less than 7% of the minimum daily recommendation.[21] There are veggies and some fruits in the low carb diet, but this is definitely not enough to feed a healthy bacterial culture in your gut. Having a healthy microbiome influences your health, your well-being and also your cravings. I realized that I had fewer cravings for sweets on a low fat diet. I also felt more satiated.

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        Play The Long Game

        If you’re currently following a Low Carb diet you should ask yourself: Is this truly working? Are you losing fat or are you just losing water? Tip: Use tape measurements to make sure that you’re on the right path.

        Instead of advising you to completely alter your nutrition and following the next diet trend, I want you to make a new approach. You need to play the long game. Realize that your weight loss will not come over night. Never buy into professionals that guarantee you immediate results. They’re trying to steal your money.

        Instead of following a new diet fad, I want you to focus on incrementally changing your diet for the better. This far outweighs the results of a rapid diet change and eliminates the Yo-Yo Effect. Focus on eating more good foods instead of cutting out unhealthy foods.

        Try to eat a little bit healthier today than you did yesterday. And tomorrow? Simple, do the same thing again. One year from now you will not be able to recognize yourself in the mirror. Eat two apples for a snack today instead of one. Ask for an extra portion of carrots in the restaurant. Over time your gut microbiome will change, you will crave healthier foods and you will feel energized.

        Realize that your weight loss will still not come easy and fast. But it will be way easier than starving yourself and putting your body in survival mode. Play the long game.

        To watch a fully animated, free video on that topic from the author, click here: The Low Carb Lie – How To Diet Successfully

        Reference

        [1] Atkins Death Report: Rival Diet Doc Leaks Atkins Death Report
        [2] Cleveland Clinic Journal of Medicine 68(2001):761.
        [3] Archives of Internal Medicine 112(1963):87
        [4] Atkins, RC. Dr. Atkins New Diet Revolution. Avon Books, 1999.
        [5] Peter Petocz: Insulin Index of Food
        [6] NCBI: Taiwanese vegetarians have higher insulin sensitivity than omnivores
        [7] World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, and the Prevention of Cancer: a global perspective. World Cancer Research Fund/American Institute for Cancer Research, 1997.
        [8] Berland, T and L Frohman. CONSUMER GUIDE Rating the Diets. Publications International, Ltd., 1974
        [9] Research Gate: Unrestricted Paleolithic Diet is Associated with Unfavorable Changes to Blood Lipids in Healthy Subjects
        [10] Harvard Health Letter 28(2003):1
        [11] NCBI: Chapter 1: Epidemiology of Type 1 Diabetes
        [12] NCBI: Nutritional factors and worldwide incidence of childhood type 1 diabetes.
        [13] NCBI: High meat consumption is associated with type 1 diabetes mellitus in a Sardinian case-control study.
        [14] NCBI: Maternal intake of fatty acids and their food sources during lactation and the risk of preclinical and clinical type 1 diabetes in the offspring.
        [15] NCBI: Awareness of prediabetes–United States, 2005-2010.
        [16] NCBI: Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin.
        [17] NCBI: Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance.
        [18] International Journal of Obesity 19(1995):811.
        [19] International Journal of Obesity 19(1995):811
        [20] Obesity Research 9(2001):1S
        [21] Gastroenterology 118(2000):1233

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        Florian Wüest

        Qualified and experienced fitness trainer and online coach.

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        Last Updated on March 30, 2020

        Why You’re Feeling Tired All the Time (And What to Do About It)

        Why You’re Feeling Tired All the Time (And What to Do About It)

        Feeling tired all the time?

        Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

        I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

        Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

        If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

        In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

        What Happens When You’re Too Tired

        If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

        Here are some common examples of what happens when you’re feeling tired:[3]

        • You may have trouble focusing because memory and learning functions may be impaired within your brain.
        • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
        • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
        • You may find it more difficult to exercise or to perform any type of athletic activity.
        • Your immune system may weaken causing you to pick up infections more easily.
        • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
        • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

        Are you saying that feeling tired can make me overweight?

        Unfortunately, yes!

        Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

        Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

        Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

        Why Are you Feeling Tired All the Time?

        Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

        Here’s a quick overview of each root cause of feeling tired all of the time:

        1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
        2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
        3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

        The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

        It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

        Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

        Feeling Tired vs Being Fatigued

        If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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        Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

        Tiredness is primarily about lack of sleep.

        But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

        Symptoms of fatigue include:

        • Difficulty concentrating
        • Low stamina
        • Difficulty sleeping
        • Anxiety
        • Low motivation

        These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

        Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

        How Much Sleep Is Enough?

        The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

        Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

        So, quantity and quality do matter when it comes to sleep.

        The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

        Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

        Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

        If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

        And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

        It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

        4 Simple Changes to Reduce Fatigue

        Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

        1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
        2. Exercising regularly
        3. Using stressbusters
        4. Creating a bedtime routine to sleep better

        So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

        After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

        In addition, I lost two inches off my waist and looked and felt better than ever.

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        I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

        Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

        • L is for Lifestyle and means living healthy including getting enough sleep.
        • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
        • A is for Attitude and means thinking positive and reducing stress whenever possible.
        • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

        The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

        And yes, there does seem to be an important correlation between being lean and feeling rested.

        But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

        L — Living Healthy

        Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

        So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

        In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

        As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

        Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

        1. Unplug

        Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

        So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

        2. Unwind

        Do something to relax.

        Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

        3. Get Comfortable

        Ensure your bed is comfortable and your room is set up for sleep.

        Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

        Also, it’s ideal if your bedroom is dark and there is no noise.

        Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

        If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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        Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

        This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

        E — Exercise

        Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

        That’s what happened in my case.

        But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

        As part of my lifestyle upgrade, I knew I needed to move more.

        My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

        That made sense to me.

        So, I decided to swim.

        I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

        Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

        Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

        So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

        If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

        A — Attitude

        Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

        When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

        Do you want to know what that master stress-busting technique was?

        Breathing.

        But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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        Here’s how you do “Long-Exhale Breathing”:

        1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
        2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
        3. Hold your breath while you count to 7 mentally and enjoy the stillness
        4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
        5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
        6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

        This type of “long-exhale breathing” is scientifically proven to reduce stress.

        When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

        Plus, this is a great technique for helping you get to sleep, too.

        N — Nutrition

        Diet is vital for beating fatigue – after all, food is your main source of energy.

        If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

        Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

        For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

        Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

        Here’re 9 simple diet swaps you can make today:

        1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
        2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
        3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
        4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
        5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
        6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
        7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
        8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
        9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

        Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

        That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

        Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

        The Bottom Line

        If you are tired of feeling tired, then there is tremendous hope.

        If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

        If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

        • Enough High-Quality Sleep with Bedtime Routine
        • Regular Exercise You Love
        • Stress Reduction with Long-Exhale Breathing
        • Fatigue-Reducing Diet

        Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

        More Tips to Help You Rest Better

        Featured photo credit: Cris Saur via unsplash.com

        Reference

        [1] YouGov: Two-fifths of Americans are tired most of the week
        [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
        [3] The New York Times: Why Are We So Freaking Tired?
        [4] Mayo Clinic: Chronic fatigue syndrome
        [5] Mayo Clinic: Lack of sleep: Can it make you sick?
        [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
        [7] American Psychological Association: Getting a Good Night’s Sleep
        [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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