Feeling like you’re running on fumes all the time? Chronic Fatigue Syndrome (CFS) can make you feel like you’re barely surviving the day, no matter how much sleep you get or how many cups of coffee you drink. The good news? You don’t have to live like this. In this article, we’ll explore:

What Chronic Fatigue Syndrome is and why it happens
How your gut plays a major role in energy production
Five actionable steps to help you restore your energy today

What Is Chronic Fatigue Syndrome (CFS)?

CFS is exactly what it sounds like—feeling perpetually exhausted with no clear cause. People with CFS often experience:

Constant brain fog
Heavy, weighted-down limbs
Weakness or lack of stamina
A dependence on stimulants like caffeine just to function

While a healthy person wakes up refreshed, maintains steady energy throughout the day, and winds down naturally at night, someone with CFS struggles to even get through their daily tasks. If this resonates with you, don’t worry—there’s hope.

The Gut-Energy Connection: Why Your Gut Might Be Draining You

Your body’s energy production starts with food intake, digestion, and absorption. Here’s a simplified breakdown of how your body generates energy:

You Eat: Food is broken down into carbohydrates (glucose), fats (fatty acids), and proteins (amino acids).
Absorption: These nutrients are absorbed through your intestines and transported to cells across your body.
Energy Production in Cells: Within your cells, mitochondria—the body’s “power plants”—convert these nutrients into usable energy.

If something disrupts this chain—like poor digestion, inflammation, or nutrient deficiencies—your energy levels will plummet. This is especially true if you’re dealing with gut issues like acid reflux, leaky gut, or non-alcoholic fatty liver disease, all of which impair nutrient absorption and energy production.

5 Steps to Reclaim Your Energy

Here are five actionable tips to help you combat chronic fatigue and restore your vitality:

1. Heal Your Gut

Your gut is the foundation of energy production. If you’re not digesting and absorbing nutrients properly, your cells don’t have the fuel they need. Start by:

Eating whole, nutrient-dense foods.
Avoiding processed foods, alcohol, and sugar that inflame the gut.
Addressing specific gut issues like acid reflux or leaky gut.

Check out Episode 52 of Reversible for more on the “5 Rs” of gut healing.

2. Remove Toxins That Drain Your Energy

Environmental and dietary toxins can disrupt your body’s ability to produce energy. Common culprits include:

Chemical-laden foods (pesticides, preservatives, artificial additives).
Household toxins (cleaning products, fragrances).
Antibiotics or excessive medications.

Start by eating organic, reducing exposure to toxic chemicals, and supporting your liver’s detoxification process.

3. Boost Vitamin and Mineral Intake

Vitamins and minerals are the catalysts for energy production. If you’re running on empty, you may need extra support. Focus on:

Foods rich in magnesium, B vitamins, and iron.
High-quality supplements, if needed, to replenish depleted stores.

Without these nutrients, your mitochondria—the energy factories in your cells—can’t do their job efficiently.

4. Practice Nasal Breathing

Believe it or not, how you breathe can impact your energy levels. Nasal breathing:

Produces nitric oxide, which improves circulation and oxygen delivery.
Supports tissue healing and gut health.

If you’re a mouth breather (especially at night), consider practicing nasal breathing techniques or even taping your mouth shut while you sleep. Learn more about this in Episode 54: Don’t Be a Mouth-Breather.

5. Optimize Your Sleep Hygiene

Sleep is when your body repairs, detoxes, and recharges. Poor sleep hygiene leads to an incomplete energy “reset.” To fix it:

Stick to a consistent sleep schedule.
Avoid screens at least 1–2 hours before bed.
Create a dark, quiet sleep environment.

For a deeper dive, listen to Episode 33, where sleep expert Molly Eastman shares actionable tips to improve sleep quality.

Final Thoughts: A Path to More Energy

Chronic Fatigue Syndrome is frustrating, but understanding the root causes can empower you to make changes that truly work. By healing your gut, reducing toxins, and addressing foundational issues like sleep and nutrition, you can reclaim the energy you need to live a full, vibrant life.

If you have specific questions or want personalized advice, feel free to reach out through the show notes or connect with us on social media at joshdech.health. Remember, life’s too short to feel like trash—start with your gut and rebuild from there.

You’ve got this!

Chronic Fatigue Syndrome: What It Is and How to Get Your Energy Back