Why Gut Health Could Be the Answer to Your Tiredness
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Have you ever wondered, “Why am I always tired?” or “Why do I feel exhausted all the time?” For so many of us these questions linger, despite all efforts to eat well and get enough sleep. After years of feeling perpetually drained, I finally stumbled upon a major part of my energy puzzle– gut health!
The state of our gut has a profound effect on our energy levels. Discovering this transformed my life, and trust me, that’s no exaggeration. As a health coach, I’ve witnessed firsthand how a cranky gut can throw off everything from energy to mental clarity, even when it’s not the first place we’d think to look.
"Gut is Queen, and when she’s unhappy, she’ll take down the whole kingdom."
– Dr Megan Rossi
While plenty of things can drain your energy, your journey to feeling revitalised is as unique as you are. But one thing’s for sure—your gut is one of THE most valuable players in boosting energy, lifting mood, and even unlocking better sleep. Ready to give it the spotlight it deserves?
In this blog, I’ll:
• Explore how gut health directly influences energy levels
• Highlight the telltale signs your gut might need some extra care
• Share tips to help you improve your gut health
A quick dive into your gut’s ecosystem
Inside your gut lies a bustling ecosystem. A staggering 100 trillion bacteria outnumbering your body’s cells[1]. This vibrant collection, known as the microbiome, comprises around 300-500 different strains. Many of these bacteria are beneficial, taking charge of essential roles like nutrient absorption and immune defence. But some can become problematic if they overgrow and outnumber the good guys.
When the balance between helpful and harmful bacteria is disturbed, a state called dysbiosis, it can trigger a cascade of health issues that aren’t always obviously linked to the gut. These can include depression and skin issues, autoimmune conditions, heightened stress, anxiety, and, of course, persistent low energy and fatigue.
Your gut bacteria aren’t just passive passengers—they’re vital to your overall health. They regulate digestion and metabolism, produce energy-enhancing vitamins, and support your immune system. And that’s just the beginning.
A healthy microbiome also fortifies the gut lining, acting as a barrier to stop toxins and harmful bacteria from entering your bloodstream. Meanwhile, your “army” of beneficial bacteria works around the clock, producing antimicrobial compounds to defend the gut and keep harmful bacteria at bay.
What’s more, research increasingly highlights the connection between gut health and key areas like mood, cognitive function, and overall bodily wellbeing.
If you’re battling low energy, feeling constantly tired, or simply looking to feel your best, maintaining a healthy gut is non-negotiable. A balanced microbiome is the foundation for a strong immune system, a better mood, and a natural, steady source of energy.
Gut health isn’t just a trendy topic—it’s the bedrock of feeling and functioning at your best!
5 ways gut health influences energy levels
1. Nutrient Absorption: The Foundation of Your Energy
In the early days of my own health journey, I thought a clean diet was enough to fuel my body. But here’s the thing: if your gut is out of balance, even the healthiest diet might not give you the boost you’re after. When gut health is compromised, your body struggles to absorb vital nutrients. Imagine eating all the right foods but not reaping the rewards because your gut isn’t functioning at full throttle!
An imbalanced microbiome can hinder nutrient absorption, including essential B vitamins crucial for cellular energy [2]. The gut microbiome also plays a role in energy balance by influencing how we take in and expend calories. For instance, gut bacteria ferment carbohydrates into short-chain fatty acids (SCFAs), which are an important energy source [3]. When your body struggles to absorb or metabolise these nutrients, your energy levels take a hit.
Personally, this was a turning point. After incorporating a high-quality probiotic, eating more prebiotic-rich foods, and cutting out gut-stressing foods (and drinks), I noticed a remarkable boost in my energy levels.
2. The Gut-Brain Connection
Our gut and brain are like star teammates on the same field, constantly passing signals back and forth through the “gut-brain axis” to keep things running smoothly. But when things go sideways in the gut, that communication line gets fuzzy, leading to mood swings, brain fog, and—you guessed it—fatigue.
Did you know about 95% of our serotonin, that “feel-good” hormone, is actually produced in the gut?[4]. So, if your gut isn’t happy, chances are, you won’t be feeling your best either. The gut-brain axis isn’t just a connection; it’s a powerhouse pipeline, managing everything from mood and cognitive function to your energy levels.
Emotions and energy are deeply tied, and it’s no exaggeration to say that ‘emotions are energy in motion’. If you’re curious about this connection, check out my blog, “Why Emotions Could Be the Key to Better Energy.”
I can’t count the times I dragged myself through the day, only to later realise my gut had been trying to tell me something all along. With a vague “IBS” diagnosis from my doctor and an even vaguer “just destress” recommendation, my gut kept getting louder. But at the time, I had no idea that was my cue to make a change—or how to start.
3. Stress Levels and Sleep Quality
Great gut health is the cornerstone to managing stress and boosting sleep. Here’s why: a balanced gut microbiome produces optimal levels of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects and help regulate stress hormones, including cortisol.
When cortisol levels spike—often thanks to chronic stress—it sends the body into “fight or flight” mode, draining energy as it prepares to tackle perceived threats. Research from Cryan et al. (2019) shows that a balanced gut helps keep this stress response in check by supporting the HPA axis, the body’s main stress-response system [5]. This prevents cortisol from running wild, allowing energy to be better distributed and reducing overall fatigue.
And here’s the kicker: sustained cortisol levels can actually damage gut health over time, creating a vicious cycle where stress harms the gut, and an unhealthy gut increases stress.
Gut health doesn’t stop there—it’s also essential for quality sleep. Cortisol, the alertness hormone, should ideally dip in the evening, making way for melatonin (our sleep hormone) to rise. But when the gut is stressed, cortisol levels can stay high, disrupting this natural rhythm that is crucial to great energy levels, and leading to restless nights and groggy mornings. Plus, serotonin is a key player in regulating melatonin so when the gut’s off-balance, as the main producer of serotonin, sleep suffers.
For many of my clients, a key to their unique energy solution was improving gut health. Once they did, quality sleep and better daily energy finally became the norm.
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4. Immune Function
Chronic tiredness could be pointing to something bigger—systemic inflammation. And your gut lining plays a major role. When healthy, it’s a fortress, keeping harmful bacteria and toxins out of your bloodstream. But when it’s damaged, particles slip through, firing up your immune system and triggering inflammation.[5]
In short bursts, inflammation is protective and absolutely essential for healing. Think of it like when you get a cut—your immune system rushes to the site, creating redness, warmth, and swelling as white blood cells, nutrients, and proteins flood in to clear out damaged cells and keep infection at bay. This acute inflammation is your body’s way of saying, “I’ve got this.”
But when inflammation becomes chronic, it turns into an energy drain. A “leaky gut” keeps your immune system on constant high alert, burning through precious energy reserves. This low-grade, ongoing inflammation, or ‘systemic inflammation,’ is a huge contributor to fatigue [6]. With a staggering 70%-80% of immune cells located in the gut [7], an imbalanced microbiome can send the immune system into overdrive, redirecting energy from vital functions—like brainpower, muscle recovery, and digestion—leaving you feeling sluggish and drained.
Supporting gut health helps keep your immune system in check, saving energy for the things that matter.
When I focused on healing my gut, the change was night and day: fewer colds, fewer coughs, and that constant tiredness? Gone! My energy was no longer hijacked by an overworked immune system.
5. Mitochondria and Gut Health
Your mitochondria are like the tiny batteries of your cells, sparking energy to power everything from your brain and muscles to your heart and immune system. But here’s the twist: these energy powerhouses don’t work solo. They rely on oxygen and nutrients absorbed through the gut to fuel a complex process that produces adenosine triphosphate (ATP)—the molecule that stores and transfers energy for every cellular function.
New studies are uncovering the gut-mitochondria connection, showing that gut health directly impacts mitochondrial function—and vice versa. In fact, mitochondria are now recognised as key players in the immune system in a field known as “immunometabolism” [8].
When your gut is healthy and balanced, mitochondria can stick to their main job: energy production. But when gut health is compromised, mitochondria go into overdrive, focusing on damage control instead of efficiently creating energy [9]. This shift drains your reserves, leading to that all-too-familiar feeling of fatigue and sluggishness.
So, if your gut is off-balance or inflamed, mitochondria don’t get the premium fuel they need. Instead, they’re stuck in defence mode, scrambling to keep up with the body’s demands [10].
A healthy gut means a consistent flow of essential nutrients, giving mitochondria the support they need to keep energy levels high. Invest in your gut, and you’re essentially turbocharging every cell in your body—like hitting a “boost” button on your energy levels.
Recognising Signs of Poor Gut Health
Is your gut quietly zapping your energy? Here are some telltale signs that it might be time for a gut check (beyond just feeling wiped out):
• Bloating and gas
• Belly gurgling after meals
• Intense food comas right after eating
• Sleep disturbances that mess with your rest
• Brain fog clouding your focus
• Mood swings that come out of nowhere
• Food intolerances you didn’t used to have
• Unexplained weight gain or loss
• Constant colds and coughs that won’t quit
• Low mood, anxiety, or mild depression
If these sound all too familiar, it might be time to give your gut some well-deserved TLC.
Simple steps to support your gut (and boost your energy!)
Here’s a quick snapshot of gut-friendly habits that can make a real difference:
Feed The Good Guys
Your friendly gut bacteria thrive on prebiotic-rich foods like garlic, bananas, apples and oats. These nutrient-packed goodies aren’t just tasty they’re the ultimate microbiome fuel. Rich in fibre and compounds that feed the beneficial bacteria in your gut, helping them thrive. Add them to your daily diet, and you’ll be nourishing your gut at its core.
Top Up With Probiotics
Probiotic-rich foods like yoghurt, kimchi, and kombucha help fill your gut with friendly bacteria, but for intensive support, a high-quality probiotic like Symprove takes things to the next level. When I struggled with low energy and persistent gut issues, Symprove was a game-changer.
Looking back, the signs were clear—digestive discomfort and sluggish energy—but at the time, I didn’t realise just how much my gut needed targeted support.
What makes Symprove stand out? Unlike many probiotics, it’s water-based, ensuring live bacteria survive the journey through your stomach and reach your gut where they’re needed most. If your gut’s calling for extra care, this could be your answer!
Explore Symprove’s science-backed benefits.
To help you start your journey, I’m offering my readers an exclusive 50% off Symprove—that’s a £74.98 saving on your first 12-week supply! And here’s a little tip: if you’ve got a sweet tooth, the Mango flavour is a real winner!
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Manage Stress
Stress isn’t just in your head, it affects your gut too. Practices like EFT tapping, deep breathing, or a calming nature walk can do wonders for your gut-brain connection. Find your go-to stress buster and stick to it.
EFT tapping is my go-to technique for reducing stress and boosting energy. Curious to learn how it works? Check out my blog, How EFT Tapping Can Reduce Stress and Boost Energy!
Stay Hydrated
Hydration could be a key piece of your energy puzzle. With humans being around 70% water, it’s no surprise that staying hydrated supports digestion, nutrient absorption, and detoxification. For those who may not drink enough, increasing water intake might be a simple way to boost energy levels and encourage smoother digestion. Sometimes, the smallest tweaks can make the biggest difference!
Prioritise Sleep
When you sleep, your gut gets to work healing and restoring. Poor sleep disrupts gut balance, leaving you drained. Build a bedtime routine that ensures quality rest, and your gut (and energy) will thank you.
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Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179. Doi:10.1136/bmj.k2179
Rowland I, Gibson G, Heinken A, Scott K, Swann J, Thiele I, Tuohy K (Feb 2018). Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr. 57(1):1-24. Doi: 10.1007/s00394-017-1445-8.
Dr. Sushama R. Chaphalkar, PhD.(Jul 2024). How diet affects metabolism and the gut microbiome. News Medical Life Sciences. Accessed 7th Nov 2024
Appleton J.(Aug 2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 17(4):28-32. PMID: 31043907
Cloyd, J. (2023, November 16). How a Leaky Gut Could Be Contributing to Your Inflammation. Rupa Health. Accessed 7th November 2024.
Lacourt TE, Vichaya EG, Chiu GS, Dantzer R, Heijnen CJ (Apr 2018). The High Costs of Low-Grade Inflammation: Persistent Fatigue as a Consequence of Reduced Cellular-Energy Availability and Non-adaptive Energy Expenditure. Front Behav Neurosci.12:78. Doi: 10.3389/fnbeh.2018.00078.
Tofani, Gabriel S.S. et al. (Sep 2023). Gut microbiota regulates stress responsivity via the circadian system. Cell Metabolism. Doi: 10.1016/j.cmet.2024.10.003
Wang, Y., & McLean, A. S. (2022). The role of mitochondria in the immune response in critical illness. Critical Care, 26(1), 80. Doi: 10.1186/s13054-022-03908-2
Clark A, Mach N. The Crosstalk between the Gut Microbiota and Mitochondria during Exercise. Front Physiol. 2017 May 19;8:319. doi: 10.3389/fphys.2017.00319
Jackson DN, Theiss AL. Gut bacteria signaling to mitochondria in intestinal inflammation and cancer. Gut Microbes. 2020 May 3;11(3):285-304. doi: 10.1080/19490976.2019.1592421.
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