I'm So Effing Tired summary

Sylvia, one of the author’s patients, didn’t know what it felt like to not be tired. She would go to bed after a late dinner, only to reawaken at 3:00 a.m. When she finally managed to drift off again, it was time to get up for work. During the day, she would experience strong sugar cravings, usually in the afternoon. The vicious cycle repeated daily, getting worse right before her period. 

While Sylvia’s ailments seem fairly disparate, they share a common culprit: hormonal imbalance. 

Are you familiar with the PREDIMED trial? It lasted for five years and involved more than 7,000 participants. All were between the ages of 55 and 80 and had a high risk of heart disease. Some of these participants followed a special diet rich in fruits, vegetables, fiber, and natural sugars; they didn’t consume any processed foods like refined sugar or red meat. 

At the end of the study, the researchers reassessed the participants’ health. The results were impressive. Those who’d followed the food plan were 30 percent less at risk of heart attacks and strokes compared to those who hadn’t. 

You may have heard about intermittent fasting. One of the most popular diet trends of the decade, it involves limiting all your daily food intake to a specific span of time – often an eight- or ten-hour window, such as 12:00 p.m. to 8:00 p.m. Inspired by intermittent fasting, the author suggests a variation called circadian fasting, which serves as the foundation for the entire WTF plan.

Here’s the key message: Increase your energy by doing “intermittent fasting” according to your natural rhythms.

Sara, a 45-year-old physician with three kids, found herself lacking the energy required to keep up with her demanding responsibilities. She’d read in a magazine that exercise improves energy levels, so she decided to go for it. 

The only time she could afford to exercise was in the morning before work, so she set her alarm for 4:30 a.m. and headed to a CrossFit class. She did this six days a week. On weekends, she did weights or some form of aerobics at home. She thought she was making positive changes to her life, but she ended up feeling so exhausted that she came knocking on the author’s door, asking for help. 

Before taking up the WTF plan, the author was constantly feeling fatigued and overwhelmed. In other words, her cortisol levels were off the rails, worsened by limited sleep and stressful days at work and at home. It wasn’t until she found a way to incorporate a healthy sleep schedule, meditation, and yoga into her routine that she began to feel the energy trifecta come into full balance. 

Here’s the key message: Reduce stress and sleep at least eight hours per night for optimum health.

The first two weeks of the WTF plan are crucial. After two weeks of circadian fasting, eating a plant-based diet high in fiber and low in sugar, and establishing a healthy exercise and sleep routine, you’ll likely notice huge improvements in your energy levels, your mood, and your gut. 

But there’s no need to stop there. After all, what’s the point of boosting your energy trifecta for two weeks when you could have that energy for the rest of your life?