We are all unique and it’s important to have the ability to recognise the micro signs your body is giving you, so you can react accordingly. For me, I know I am fatigued when my eyelids start twitching, which can be a sign of magnesium deficiency. I also get pain in my jaw. When this happens, I soak in a bath with two large cups of magnesium salts – transdermal magnesium application is so effective. It’s about getting on top of your symptoms.” Exercise Is A Double-Edged Sword After suffering from burnout during her career, Karina Antram got to the root of the issue. She retrained as a nutritionist, and shares her five steps to fixing fatigue. Learn how to never feel tired again with the life-saving toolkit to regaining your energy and finding happiness - the book everyone NEEDS in 2023 Karina sought a corporate job, but in a high performance, high stress culture, suffered repeated burnout and fatigue. “I based my career choices around status and what I was going to earn. It was never the right career choice at all. I wanted a job that was seen to look good. And the fifth step, I think this is the most important one, is all about how you can harness the power of your brain. And that it's so important. You have to learn to manage your mind. And for me, that has been the best thing that I've done.

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If you can understand why you aren’t sleeping you can then apply the right tools to combat it,’ says Karina. Karina says this is the most important step. ‘If you are able to manage your mind then everything else follows suit. Good thought management and decluttering your brain is key to maintaining your energy.’ Tip six: Set a B-HAG Clean up your diet and focus on nutrient density, says Karina. It’s all about adding things in, not taking anything away. The fourth step is all about energising with supplements… I generally believe that we all need to be taking supplements, because our food quality is just not what it used to be.

Karina encourages readers to focus on increasing the volume of prebiotic (a form of dietary fibre) and probiotic (live micro-organisms found in foods such as yogurt) foods. She also points to stress reduction techniques such as diagrammatic breathing, which reduces the likelihood of having a stressed-out tummy. 3. Supercharge your sleep I was always unwell. I had broken sleep, headaches, pins and needles, aches and pains, tinnitus, gastrointestinal issues, dizziness and nausea.During her road to recovery, Karina recognised it was the accumulation and change of daily habits which made a difference – from bedtime routine, to dietary changes. “Take a tiny action each day and be consistent. If you set a huge goal you can’t meet, that isn’t going to work.” One of my first signs of fatigue was when I stopped sleeping well,” Karina said. “That creates quite a spiral as your mental, physical and emotional health takes a battering and you start to make poor food choices.” Your genes account for 8% of the difference in people’s tiredness and low energy. If one of your parents has always struggled with their energy, there’s a small chance you could have a genetic susceptibility towards fatigue. Studies also show you are more likely to experience fatigue or burnout if your personality type is hard-working, perfectionist, obsessive-compulsive or overactive. If any of these sound like you, then your personality type and the way you interact with others could be an energy leak.” A Functional Medicine Expert Can Help Karina Antram (BSc hons, DIP-NT) is a registered nutritionist and graduate of the renowned College of Naturopathic Medicine and an executive coach.

Ask yourself, why are you not sleeping well? When did the sleep issue start? Was there something that triggered the poor sleep episode? In fact, tiredness is one of your body's key ways of telling you that something isn't right, but many of us trudge through life feeling some level of fatigue or lethargy every single day. If you know that you don’t feel yourself for no reason whatsoever, that’s when you need to seek support.”The second step is all about nourishing your gut. There's so much scientific research about the gut microbiome. There is such a brain-gut connection. It really helps if you nourish your gut with mental health and mood. Please be aware that the delivery time frame may vary according to the area of delivery - the approximate delivery time is usually between 1-2 business days. Delivery with Standard Australia Post usually happens within 2-10 business days from time of dispatch. Please be aware that the delivery time frame may vary according to the area of delivery and due to various reasons, the delivery may take longer than the original estimated timeframe.

We need to focus on big nutrition,” Karina says. “That’s nutrition that helps the brain, immune and gut. I want people to think about creating a balanced plate with good nutrient density by adding to the plate, not taking away.” Have as many fermented foods as you can tolerate, chew more mindfully so your food is broken down sufficiently and apply stress reduction techniques such as diagrammatic breathing to reduce the likelihood of having a stressed out tummy to also soothe your vagus nerve. There’s a bidirectional link between the gut and the brain, and that’s why a healthy gut microbiome is so important. Often our plates of food are beige, when research suggests we need to eat 30 different plants a week – which includes herbs and spices or nuts and seeds.”

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Third is all about the foundational layers of well being sleep and exercise. We all need to sleep more, and exercise more, we know that. Registered nutritionist and executive coach Karina Antram will help you to identify and understand these symptoms and their causes, as well as providing the tools to reclaim the energy that is so fundamental to health, happiness and mental wellbeing. Supplements are often debated amongst nutritionists, but Karina is in favour: “For me, soil quality isn’t as mineral rich as it used to be and food transported from other countries loses minerals. On top of that, 50% of food we eat is ultra-processed, so sometimes we need to supplement. I adopt a food first approach, then introduce supplements.” 5. Harness the power of your brain