Do you wake up tired, crash at 2pm, or constantly rely on caffeine just to function? You’re not alone — and you’re not lazy. In this deep-dive episode of The Real Human Health Lab, we unpack the real science behind chronic fatigue and give you 10 evidence-based ways to boost your energy naturally — no gimmicks, no fluff.

We cover:

• The 5 most common hidden causes of constant fatigue
• How hormones, sleep, blood sugar, and micronutrients affect your energy
• What labs to ask for (and how to interpret them)
• Simple, daily fixes that actually work

This episode is a must-listen if you’re ready to feel like yourself again — sharper, more focused, and finally energised.

🧪 References & Research Mentioned:

Sleep and Light

1. • Harvard Medical School – “Blue Light Has a Dark Side”
   • Huberman Lab Podcast – Effects of morning sunlight on circadian rhythm
   • Journal of Clinical Sleep Medicine (2013) – Effects of caffeine on sleep: https://doi.org/10.5664/jcsm.3170

Nutrition and Deficiencies

1. • American Journal of Hematology (2016) – Iron deficiency without anemia and fatigue: https://doi.org/10.1002/ajh.24530
   • Journal of Nutrition (2012) – Mild dehydration and cognitive performance: https://doi.org/10.3945/jn.112.164012
   • Zoe PREDICT Study (2022) – Personalized nutrition and blood sugar response

Movement and Mitochondria

1. • Harvard Health Publishing – “Exercise is an all-natural treatment to fight fatigue”
   • Frontiers in Immunology (2021) – Inflammation and fatigue link: https://doi.org/10.3389/fimmu.2021.678561

Hormonal Drivers

1. • JAMA (2014) – Subclinical hypothyroidism and fatigue: https://doi.org/10.1001/jama.2014.12672
   • Mayo Clinic Proceedings – Role of testosterone in fatigue and motivation

Mental Load & Burnout

1. • Psychological Science (2020) – Decision fatigue and prefrontal cortex: https://doi.org/10.1177/0956797620916786
   • American Psychological Association – Multitasking and cognitive fatigue

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