Why Am I so Tired in My 30s?

Does this sound like you? You wake up already feeling drained, NEEDING a cup of coffee before you can even think straight. Before the day has even started, you're overwhelmed by the thought of your to-do list. As the hours pass, your body feels heavier, and by the time your kids ask you to play outside or read one more bedtime story, you feel a pang of guilt as you say, “Maybe tomorrow.”

If this sounds familiar, you’re not alone. Fatigue in your 30s can feel like a never-ending cycle—one that not only zaps your energy, but also your joy. And it’s not your fault. There are real, physical reasons your energy feels non-existent, and the good news is that we can address them.

Fatigue isn’t something you just have to "deal with." By understanding the root causes, you can take steps to reclaim your energy, show up for your family, and feel like yourself again.

As a functional nutritionist, I take a fundamentally different approach to fatigue than conventional medicine. While traditional healthcare often focuses on managing symptoms with quick fixes like caffeine or medications, I believe in diving deeper to understand what's really causing your exhaustion.

I partner with you to investigate the intricate connections between your hormones, gut health, nutrition, and daily habits that might be draining your energy.

This comprehensive approach allows us to create lasting solutions rather than temporary band-aids. I understand how frustrating it can be to feel constantly tired, especially when traditional approaches haven't given you answers. I've been there!

That's why I'm committed to truly listening to your story and working together to uncover the root causes of your fatigue, so you can finally reclaim your energy and vitality.

So let's jump into the 5 root causes that could explain the question, “Why am I so tired in my 30s?”

Reasons "Why Am I so Tired in My 30s?"

1. Dysregulated Cortisol (The Hormone Behind Your Burnout)

When you’re stressed, your body produces cortisol to keep you going. In short bursts, cortisol is helpful, but when stress becomes constant (hello, busy mom life, grinding at work trying to build your career), your cortisol levels can stay elevated—or crash completely.

This rollercoaster leaves you stuck in survival mode, with no energy left to give. Chronic stress also suppresses your ability to sleep deeply, meaning your body doesn’t fully recover, no matter how many hours you log.

What to Do:

• Start your mornings with sunlight exposure to help regulate your cortisol naturally.

• Incorporate gentle movement, like stretching or walking, to reset your stress response.

• Try deep breathing exercises or mindfulness for 5 minutes a day to activate your "rest and digest" system.

• Say “no” to energy takers (aka events or things that make you feel even more drained afterwards).

  
  

2. Your Body is Lacking Nutrients

Fatigue often signals that your body isn't getting the optimal nutrients it needs to thrive. As a functional nutritionist, I look beyond just the "normal" ranges—I want your nutrient levels to be in the optimal zone where your body can perform at its best. Key players like B vitamins, magnesium, and omega-3s are critical for cellular energy production, yet they're some of the most common deficiencies I see in women.

When your body's nutrient levels are suboptimal (even if they're technically "in range"), your cells struggle to create the energy you need, leaving you feeling stuck in a fog. Add in chronic stress, which rapidly depletes these vital nutrients, plus the demands of motherhood (if you are a mama), and it's no wonder you're wiped out! This is why we focus on getting your nutrients to truly optimal levels—not just scraping by at the bare minimum.

What to Do:

• Add B-vitamin-rich foods like eggs, leafy greens, and nutritional yeast to your meals.

• Incorporate magnesium through pumpkin seeds, almonds, and dark chocolate.

• Include omega-3s from fatty fish, chia seeds, and walnuts to reduce inflammation and boost energy.

  
  

3. Your Gut Health is Hurting

Your gut is where energy begins. It’s responsible for digesting food, absorbing nutrients, and even producing neurotransmitters like serotonin, which affects mood and energy.

When your gut is imbalanced—think bloating, irregularity, or food sensitivities—it’s not just your digestion that suffers. Gut inflammation can lead to systemic fatigue, leaving you feeling like you’re running on empty.

What to Do:

• Add fiber-rich foods like sweet potatoes, flaxseeds, and berries to support healthy digestion.

• Take care of your microbiome with fermented foods like yogurt, sauerkraut, or a high-quality probiotic.

• Avoid processed sugars and refined carbs, which feed harmful bacteria and contribute to energy crashes.

  
  

4. You're Not Getting Quality Sleep

It's not just about how many hours you sleep—it's about the quality of that sleep. Your body cycles through different sleep stages throughout the night, with deep sleep and REM sleep being crucial for cellular repair, hormone balance, and cognitive function. If you're tossing and turning or waking up frequently, you're likely missing out on these restorative phases.

Sleep disruptions often stem from multiple factors in functional medicine. Imbalanced melatonin production can be affected by excessive blue light exposure and poor circadian rhythm habits. High nighttime cortisol from chronic stress can keep you wired even when exhausted. Blood sugar crashes during the night can trigger adrenaline surges that wake you up. Even gut inflammation and hormone imbalances like estrogen dominance or low progesterone can interfere with quality sleep.

What to Do:

• Create a calming bedtime routine: dim the lights, turn off screens, and sip herbal tea.

• Keep your blood sugar balanced before bed with a light snack of protein and healthy fats (e.g., a boiled egg and a few nuts).

• Ensure your room is dark and cool to support natural melatonin production.

  
  

5. Chronic Stress = Energy Drainer

When your days are filled with endless responsibilities and your mind is constantly racing, it’s no wonder you’re exhausted. Chronic stress not only drains your mental energy but also disrupts your hormones and immune system, making everything feel harder.

It’s easy to feel guilty for resting, but here’s the truth…You can’t pour from an empty cup. Taking time for yourself isn’t selfish—it’s necessary.

What to Do:

• Practice saying “no” to commitments that stretch you too thin.

• Schedule non-negotiable moments of rest, even if it’s just 10 minutes.

• Focus on small, intentional acts of self-care: a warm bath, journaling, or stepping outside for fresh air.

Ladies, You Deserve to Feel Energized and Present

I know how hard it is to feel stuck in a cycle of exhaustion, wishing you had the energy to play with your kids, tackle your goals, or just get through the day without feeling completely drained. You shouldn't have to Google, “Why am I so tired in my 30s?”

The good news is that you don’t have to stay here. By addressing the root causes of your fatigue—your hormones, gut health, sleep, and nutrition—you can finally reclaim your energy and show up for the life you want to live and show up for yourself and your loved ones.

Ready to Break the Fatigue Cycle?

If you’re tired of guessing and ready to feel like yourself again, let’s work together. My 1:1 Functional Nutrition Program is designed to uncover the root causes of your fatigue and create a personalized plan to help you thrive.