Adrenal Fatigue: Could your tiredness be something more?


It seems so many people these days are low in energy – probably because we live in such a face-paced, stressful world where our phones are always buzzing and we often forget to take some much needed time out. If we keep this up, being consistently tired for long periods of time, we can do our bodies some serious harm. In fact, it can cause our adrenals to collapse – sending us into what’s called adrenal fatigue. Some tell-tale signs of Adrenal Fatigue:

  • It’s a struggle to get up in the morning, even after a long sleep
  • You crave especially salty or sweet food
  • You get a second wave of energy at 11pm
  • You’re unmotivated or have a difficulty dealing with physical or emotional stress
  • You get sick often and have a weakened immune system
  • You experience high levels of fatigue each day


Sound like you? Here are my top tips to fight fatigue and feel more energised every day:


  1. Get 8 hours sleep

Every night, whenever you can. I truly believe if people consistently got 8 hours of sleep, many health problems would be solved.


  1. Go into the SFZ

The Stress Free Zone is a must! Enjoy 10-30 minutes of solitude a day. Try going for a walk, reading a book, doing meditation, stretching or lying on the grass.


  1. Give up refined carbs and sugar

They can mess with your blood sugar and lead to energy highs and lows – you want to avoid the crashes to maintain healthy adrenals!


  1. Eat well and more often

Have regular meals and snacks that are packed with nutrient-dense foods to keep your energy levels up. Having some protein at each meal can also help stabilise blood sugars and avoid blood sugar drops. And, as always, eat more greens – they’re rich in iron and are so easy to add to smoothies or juices. My book, The Healthy Life, is full of easy-to-make and nourishing recipes, find out more here.


  1. Test your levels

Check your iron and thyroid levels, cortisol and your adrenal profile with a doctor. Taking good quality supplements can also be incredibly beneficial; I recommend vitamin C, B-complex and magnesium for starters.


  1. Avoid excess caffeine

Limit yourself to 1 cup of coffee per day if you can. You may think coffee will give you more energy, but long term it can cause your adrenals more stress and exhaustion. If you can, replace coffee with herbal teas – a great way to increase your water intake (you should be drinking 2 litres a day!) while also nourishing your body.


  1. Physical Exercise

As long as it’s not too high-intensity too often, movement is great to fight fatigue. It gets your blood pumping and the endorphins going, which are great mood and energy boosters. I always recommend yoga – a vinyasa flow can help you connect with your body and is so rejuvenating.


  1. Spend time doing things that make you feel good

Love and passion are sure-fire ways of keeping yourself energised. Try and do one thing each day that you love – bonus if you do more! There should be no shortage of things that you love in your day – but even something small, like taking a walk in nature or taking some time out to spend with a love one, can rejuvenate you.


  1. Have something to look forward to

Plan a big adventure or a weekend trip, an art class or even a night out on the town with your partner. Thinking about the event will boost your excitement and can keep you feeling positive about the future.


  1. Get support

I am a huge believer in seeking professional support if you need it – from alternative therapists to doctors and psychologists. Having someone to talk to about what is stressing you out not only feels better – but can help you identify and develop coping skills unique to you. I believe everyone can benefit from this kind of work.


Let me know how you go xx





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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.