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Zusammenfassung von I'm So Effing Tired

Name: I'm So Effing Tired
Rating: 4 (126 reviews)
Author: Amy Shah

Amy Shah

A Proven Plan to Beat Burnout, Boost Your Energy and Reclaim Your Life

4 (126 Bewertungen)

12 Min.

Worum geht es in I'm So Effing Tired?

I’m So Effing Tired (2021) shows how you can overcome chronic exhaustion by tapping into the interconnected relationship between your gut, your immune system, and your hormones – also known as “the energy trifecta.” It demonstrates how you can boost energy levels by making changes to your lifestyle, your diet, and how you manage stress.

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What’s in it for me? Transform your energy levels by changing your diet and lifestyle.

Do you often feel overtired and overstressed? If you’re constantly drained of energy and can’t see a way out, you’re not alone.

It turns out that your energy levels depend on the relationship between your hormones, your immune system, and your gut – otherwise known as “the energy trifecta.” Since these systems are so interconnected, it’s common for them to tip out of balance. And when that happens, your energy levels crash hard.

Luckily, you can combat chronic fatigue by making changes to your lifestyle. In the following blinks, you’ll learn exactly why your energy levels become depleted – and you’ll find out how to bring them back up again using a practical diet and a plan to manage stress.

In these blinks, you’ll discover

why fasting for up to 18 hours a day is good for you;
how a five-year diet plan improved the health of study participants; and
why nature walks can boost energy more effectively than intense workouts.

Boosting your energy requires balancing your hormone levels, immune system, and gut health.

Maybe you wake up each morning feeling exhausted. No matter how many cups of coffee you drink, you can’t seem to raise your energy levels. During the day, it’s hard to focus on your work. When a colleague addresses you with a simple question, you snap at her, only to feel guilty immediately after. Why do you feel this way? What’s going on?

If you’re utterly sapped by life’s daily demands, you’re not alone. According to a recent study by the Centers for Disease Control and Prevention, 15 percent of women and 10 percent of men regularly feel drained of energy. The good news is, you don't have to settle for exhaustion!

The key message here is: Boosting your energy requires balancing your hormone levels, immune system, and gut health.

So how can you reclaim your energy? Well, the author – a medical doctor and nutrition expert – discovered that you can boost your energy levels by tapping into the interconnected relationship between your hormones, your immune system, and your gut, or what she terms the energy trifecta.

When you feel drained, it’s usually because the energy trifecta is out of balance. Women tend to be more susceptible, in large part because of periods. Periods cause hormonal fluctuations, which, in turn, result in low energy levels. You may be familiar with hormones like estrogen or cortisol, but there are many more, and each performs an important role in how good and energetic you feel.

When faced with constant exhaustion and stress, the resources that enable your hormonal system to function at full capacity become depleted, and this makes you more susceptible to getting sick – a fact that underlines the connection between hormonal inflammation, disease, and energy.

Meanwhile, there are 100 trillion microbes in your body, the bulk of which live in your gut; these constitute your microbiome. When your microbiome is in balance, your hormone and immunity levels also improve. Everything is connected, so fixing one system benefits the others, and your energy levels shoot up.

You now know that balancing the energy trifecta will help you ward off over-exhaustion and infection. [slight pause] But how do you achieve that balance?

The author used research around hormones, inflammation, and the gut to put together a two-week strategy designed to combat fatigue by rebalancing the energy trifecta. It’s known as the WTF plan – as in “Why the eff am I so tired?!” – and the most important element involves a change to your diet.

A change of diet may greatly improve your hormonal balance and gut health.

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.

To improve your energy levels, eat lots of vegetables, high-fiber foods, and only natural sugars.

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.

Increase your energy by doing “intermittent fasting” according to your natural rhythms.

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.

Rest is just as important as exercise for maintaining healthy energy levels.

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.

Reduce stress and sleep at least eight hours per night for optimum health.

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.

Think of your new diet and exercise plan as a lifestyle change rather than a quick fix.

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?

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Über den Autor

Amy Shah, MD, is a double board-certified medical doctor and nutrition expert with training from Cornell, Columbia, and Harvard. I’m So Effing Tired is her first book.

Wer I'm So Effing Tired lesen sollte

Women seeking to beat chronic fatigue
Anyone who wants to boost energy levels
People struggling to overcome burnout

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