Feeling Exhausted? Could Your Adrenals Be the Missing Piece?

Last week, we explored how mitochondrial health plays a critical role in combating fatigue. But that’s just one piece of the energy puzzle. This week, we’re focusing on another root cause: your adrenal glands—small but mighty organs that could be silently sabotaging your energy.

🌟 What Are Your Adrenals, and Why Do They Matter?

Your adrenal glands, located atop your kidneys, produce hormones like cortisol, which regulate your body’s stress response and influence energy levels, blood sugar, and inflammation. They are part of the endocrine system, a network of glands that produce and regulate hormones responsible for essential functions like growth, metabolism, and stress management. In today’s high-stress world, chronic demands can overwork these glands, leading to what’s often referred to as adrenal fatigue.

Common Symptoms of Adrenal Fatigue:

• Persistent tiredness, even after a full night’s sleep.
• Cravings for salty or sugary foods.
• Brain fog and difficulty concentrating.
• Feeling “tired but wired” at night.

Adrenal fatigue doesn’t show up on standard lab tests, but Functional Medicine testing can measure cortisol patterns to pinpoint imbalances and guide treatment.

🍎 Fuel Your Adrenals with the Right Foods

Adrenal health begins with what’s on your plate. Focus on:

• Healthy fats: Avocados, nuts, seeds, and olive oil support hormone production.
• Antioxidant-rich foods: Leafy greens, berries, and colorful vegetables combat oxidative stress.
• Hydrating foods: Cucumbers, celery, and herbal teas support your body’s stress response.

🔄 How Adrenals and Mitochondria Work Together

Your adrenal glands and mitochondria work in tandem to maintain your energy. Chronic stress overworks your adrenals, which can impair mitochondrial function, creating a vicious cycle of fatigue. Supporting both systems is the key to unlocking sustained energy and vitality.

🛠 Supporting Your Adrenals for Balanced Energy

Supporting adrenal health is key to restoring your body’s ability to handle stress and maintain energy. Here’s how to do it:

1. Manage Stress:

• Practice mindfulness through yoga, meditation, or deep breathing.
• Set boundaries to reduce unnecessary stressors.

2. Balance Blood Sugar:

• Eat nutrient-dense meals with protein, healthy fats, and fiber.
• Avoid skipping meals, which can trigger cortisol spikes and energy crashes.

3. Prioritize Quality Sleep:

• Aim for 7–9 hours of restorative sleep each night to allow your adrenals to recover and regulate cortisol.
• Create a relaxing bedtime routine and limit screen time before bed to improve sleep quality.

4. Incorporate Exercise Snacks:

• Short bursts of movement, like squats, wall pushups, or a quick walk, can help lower cortisol levels and reduce stress.
• Aim for 5–10 minutes of movement multiple times throughout the day to stay energized and balanced. 
• When time permits, engage in longer exercise sessions which are great and necessary for your ongoing wellness. What is the best exercise? It's the one you will do :-)
• I love cardio-drumming 🥁!

5. Supplement Smartly:

The top supplements for adrenal health and stress reduction, based on Functional Medicine principles, include:

1. Adaptogens

• Examples: Ashwagandha, Rhodiola Rosea, Holy Basil, Eleuthero
• Why they help: Adaptogens are herbs that help your body adapt to stress by regulating cortisol levels and improving your resilience to both physical and mental stressors.

2. Vitamin C

• Why it helps: The adrenal glands have the highest concentration of vitamin C in the body, and it plays a vital role in cortisol production and immune function. Supplementing with vitamin C helps the adrenals handle stress more effectively.

3. Magnesium

• Why it helps: Magnesium is crucial for energy production, relaxation, and reducing the physical effects of stress. It supports adrenal function by calming the nervous system and improving sleep quality.

4. Pantothenic Acid (Vitamin B5)

• Why it helps: Pantothenic acid is essential for the production of adrenal hormones, including cortisol, and supports overall adrenal function during times of stress.

5. Phosphatidylserine (fos-fuh-TIE-dul-seer-een)

• Why it helps: This supplement helps lower elevated cortisol levels, especially in people experiencing chronic stress, and supports brain health and recovery from stress.

These supplements work synergistically to restore balance, reduce stress, and support adrenal function. Let me know if you’d like to explore how to integrate them into your wellness plan! 😊 Email me at Gloria@WellnessEvolution.com

Remember: As we age, our ability to absorb certain nutrients, such as vitamin B12, magnesium, and vitamin D, declines. Ensuring optimal nutrient intake becomes even more critical for supporting adrenal health and sustaining energy levels.

📖 Empowerment Through Health Literacy

Adrenal fatigue doesn’t have to rule your life. With the right strategies, you can manage stress, nourish your adrenals, and reclaim your energy. My book, Wellness 101: Simple Steps to Good Health, is an excellent resource to help you uncover the root causes of fatigue and take control of your health.

Thank you to everyone who purchased Wellness 101 during last week’s Black Friday Kindle Promotion! 🙏🏻 🎉 I’m excited to share that we reached #5 in Holistic Medicine books and the top 100 in Healthy Living books (#86) on Amazon. I’m aiming for #1, and you can help make that happen!

If you’re searching for a meaningful holiday gift, look no further. Wellness 101 is the ultimate gift of empowerment and wellness—perfect for friends, family, clients, or colleagues. Show them how much you care by giving them the tools to live healthier, more vibrant lives. I promise—they’ll thank you for it!

Here’s the link to grab your copy and one for a gift!  https://amzn.to/3MBkTjh

Still on the fence? Take a moment to read the reviews, especially the Editorial Reviews. They speak volumes about the value this book brings—and I know you’ll be convinced!

🌟 Stay Tuned: Wellness 101 Empowerment Courses

My colleague, Dr. Tammy Gutierrez, MD (Functional Medicine Medical Doctor), and I are thrilled to announce the upcoming Wellness 101: Simple Steps to Good Health Foundational Course, launching this January. This exclusive course will include six live educational sessions with live Q&A, downloadable helpful materials, Wellness 101 Book and so much more, providing you with personalized attention and direct access to expert guidance.

ONLY 20 SPOTS! We’re limiting this experience to just 20 participants—a small, exclusive group of dedicated individuals who truly want to learn how to get and stay well. Together, we’ll focus on your unique health concerns and empower you to take charge of your health, your vibrancy, and your happiness. Spots are filling up! Grab your waitlist position now!

📧 Click here to get on the waitlist:Gloria@WellnessEvolution.com

Details are coming soon, so don’t miss this incredible opportunity to make 2025 your healthiest year yet!

🌿 Be Cool to Your Future Self

Start supporting your adrenal health today. Whether it’s trying an adaptogen, practicing mindfulness, or enjoying a nutrient-rich meal, every small step brings you closer to balanced energy and well-being. Let’s make fatigue a thing of the past and step into 2025 with vitality!

I want you to get and stay well. Here’s to vibrant energy and a long life well-lived! 🌿

Wishing You Wellness! 🌺

Gloria

Gloria Treister, HHP

Board Certified Holistic Health Practitioner, Advanced Physical Fitness Specialist

EMCC Certified Executive & Business Coach

AUTHOR: "Wellness 101: Simple Steps to Good Health"

🎁 HEALTHY HOLIDAY GIFTS

Consider these life-changing programs for yourself or your loved ones:

🎁 30-Day Health Recharge – Start the new year off right with 30 days of guided emails designed to help you reset and recharge your health. It’s the perfect way to kick off 2025 with renewed energy and focus.

🎁 21 Days to Guided Life Change – This journaling program offers three transformative weeks of reflection and growth. Pair it with a beautiful journal and pen for a thoughtful, meaningful gift that inspires personal transformation.

💡 Tip: Positive change is easier with a buddy! Buy one for yourself and one for someone you care about, and do it together. Sharing the journey adds accountability, motivation, and support.

These programs aren’t just gifts—they’re invitations to live healthier, happier lives. Whether for yourself or someone you care about, they’re the ultimate way to show love and support this holiday season. 🌟

💧Essential Oils,  Diffusers  Other Wellness Gift Ideas

Available on my Fullscript store, perfect for creating a calming holiday vibe. Click here to see my favorites. My clients get 15% off always.