How Do I Get Rid of Debilitating Autoimmune Fatigue?
If you have autoimmune disease and can't shake the exhaustion, the fix usually isn't more caffeine or more willpower, it's rebuilding the foundations of balanced nutrition, gut health, nervous system regulation, and real rest. Below are the 5 functional nutrition strategies that helped me go from barely leaving my apartment to living a fully nomadic life.
If you have autoimmune issues, you know there are days when you wake up feeling like you've been run over by a bulldozer. One that then reversed and ran back over you again, over and over, until you're the human version of Flat Stanley.
Sound familiar?
I sure felt this way. At my very worst, I couldn't walk the five blocks to work. Even sitting upright in my desk chair felt just shy of unmanageable. All I wanted to do was galavant around the city, go for runs, and be out and about with friends, but all my body wanted to do was lie in bed until I became one with the mattress. So I did what anyone in that position would do: chug endless amounts of coffee just to feel something. Unfortunately, the only thing I felt were heart palpitations.
Now, if you want to feel energy all day long, mainlining caffeine is not the way to go. But if you implement the below tips, you'll build the foundation for steady energy so you can get back to a life you love.
That's exactly what I did. And I now live a fully nomadic life, traipsing across the globe, going on long exploratory walks, summiting mountains, and generally having the energy to show up for my people, my business, and my life.
Here's the good news for you: there is truly nothing special about me (no matter how much my ego wants to disagree with this statement). If I can do it, you can too, whether you want to similarly travel the globe or have the energy to chase whatever your passions may be.
Now, I want to be clear about the upcoming tips. They're not going to magically give you energy overnight (I truly wish there were something I could recommend that would. I know how miserable it is to feel like you're walking through wet concrete with every step). But, if you consistently implement these tips, you'll build the foundation that finally gives you your energy back. Let's break it down:
Get consistent, balanced nutrition
Address gut health
Cut caffeine
Incorporate nervous system work
Rest
How Does Nutrition Affect Autoimmune Fatigue?
Inconsistent or imbalanced nutrition is one of the most common, and most overlooked, drivers of autoimmune fatigue, even in people who already eat "healthy." If you haven't checked out my post from last week about how to balance your plate for proper nutrition, go ahead and do that now.
Get Consistent, Balanced Nutrition
Yes, even if you eat "healthy." I sure thought I was a healthy eater well into my autoimmune diagnosis. But, although I was eating nutritious foods, I was not eating in a nutritionally balanced way, and you might be falling into that same trap. If you aren't consistently getting enough of the nutrients you need, your cells simply won't get the ingredients they need to thrive.
Very basically, your cell membranes are made up of both fats and protein. Your cells run on glucose (carbs). The chemical reactions in your body are from enzymes (which are often made from proteins) being catalyzed by vitamin and mineral cofactors. You can never tell me you aren't what you eat because you are made up of cells and cells are quite literally made up of macro and micro nutrients.
Once you check out how to structure your plate, make sure you're getting this fuel consistently. This means eating within an hour of waking, and then eating every 3-5 hours. Any more frequently and you can impair digestion, any less and you risk stressing your body out.
Note 1: Yes, there are exceptions to this rule for those who struggle to get enough calories, but for the vast majority, stick to this timing. Note 2: If you have to get up super early, you can ignore the eating within one hour of waking tip AS LONG AS you don't go longer than 12-13 hours overnight without eating.
The unfortunate irony here is that many people with autoimmune disease feel much better when they're not eating since many foods can cause symptoms when you have poor gut health. While you may feel better when you're not eating, it's only going to stress your body out long-term, increasing fatigue. So what do you do about this…
Address Gut Health.
Can Leaky Gut Cause Autoimmune Fatigue?
Yes, leaky gut can contribute to autoimmune fatigue by triggering an overactive immune response every time you eat, which drains your energy over time.
If you've spent any time at all researching how to reverse or manage your autoimmune disease, you've likely heard the term "leaky gut." And along with this, you've likely heard advice such as "take collagen" or "buy l-glutamine." While this isn't necessarily bad advice, it's not necessarily good advice either. Because each and every one of us have different reasons for why our GI tracts are leaky, dysbiotic, or inflamed.
The most basic way to explain leaky gut, and why you react to so many foods, is this: picture your GI tract like a brick wall, separating the outside world from your inner world. These bricks are special though. They're essentially lockboxes, ones that can open on either end, letting nutrients from your GI tract into each of the bricks (your cells) and out the other end into your bloodstream. When your gut becomes "leaky" it's as though there's no mortar between these bricks. So some food particles escape right between them rather than going through the lockbox.
When these partially digested food particles sneak through to the other side, your immune system mounts an attack. These particles shouldn't be here! They think. We must react!
What this leads to is an over-activation of your immune system whenever you eat, leading to the very symptoms you feel.
The treatment isn't to stop eating altogether, but to understand what is driving your leaky gut and how to repair that leaky lining. This is why I recommend that many of my autoimmune clients do a stool test so we can figure out exactly what their gut looks like and go from there. My motto: test, don't guess. Because guessing is how you waste thousands of dollars on supplements that just don't move the needle.
Does Caffeine Make Autoimmune Fatigue Worse?
Caffeine can make autoimmune fatigue worse because it stimulates an already overstimulated nervous system, and most people with autoimmune disease are running in a chronically overstimulated state to begin with. So what do you do about this?
Cut Caffeine
Do you hate me for this suggestion? I get it. Truly I do.
Maybe drinking caffeine is the only way to feel like a somewhat functioning human.
And in the short term, it may give you a boost. But not without consequences. Caffeine gives you that boost by stimulating your nervous system. However, the majority of people with autoimmune disease are already way overstimulated (an estimated 80% of people report a major stressor before the onset of their disease. We are not people with well regulated nervous systems, okay?).
Adding caffeine to an already overstimulated nervous system is like pouring kerosene on a bonfire…BOOM.
Now, if this recommendation feels wholly unreasonable, I'm willing to meet you halfway. Rather than cut caffeine altogether, can you swap your coffee for matcha, or green or black tea? Teas have the amino acid L-theanine which helps to calm your body down, even with the boost from caffeine.
In the short term, this suggestion may feel incredibly difficult, I'm not going to lie to you. But after working for years with autoimmune clients, I can tell you that I have not seen anyone in the thick of their disease be able to tolerate coffee well. Even now, eight years into remission, I still moderate my intake since it can be such a trigger. But your nervous system will thank you. And while we're on the topic of the nervous system…
How Does the Nervous System Affect Autoimmune Fatigue?
A dysregulated nervous system is closely linked to both the onset and progression of autoimmune disease, and getting to the root of that dysregulation is key to restoring your energy. We know from the research that those with a history of trauma or ACEs (adverse childhood exposures such as parental abuse, neglect, and more) have much higher odds of developing autoimmune disease. And it seems like every day, there's new information coming out about the role a dysregulated nervous system has on the progression or development of autoimmunity. So getting to the heart of this dysregulation is key to not only your healing, but your energy.
Think of your nervous system being overactivated like a part of you is sprinting 24/7. You may be sitting completely still, but that nervous system is running LAPS. And it's not going to take long before it wears you out.
The good news is that you don't need to do talk therapy or meditation to get to the root here. Many of my clients are not quite ready to address traumas in talk therapy or be physically present in their bodies or minds during meditation when both feel so painful. And that's fine, there are plenty of tools you can use to start addressing nervous system dysfunction without starting with talk therapy or meditation. Some of my personal favorites include:
A PEMF mat (unfortunately, this tool is pricey. It's also one of my favorites. If you can spring it, I love this for daily healing, as do many of my clients)
Breathwork
Acupuncture
EMDR-like meditations
Energy Work
Note: I do earn an affiliate commission on a few of these products. However, I only ever recommend products I personally use. If you feel more comfortable looking at these tools directly on their site vs through these links, go right ahead.
These are simply a handful of tools I use. The only thing that matters is choosing one that resonates with you and sticking with it. This is going to look different for every person. But the more you can send signals to your body that it is calm, the more it can actually rest, which is what gives you energy. Speaking of rest…
Why Is Rest So Important for Autoimmune Healing?
Rest matters for autoimmune healing because the sooner you stop forcing your body to operate at full capacity, the faster it can actually repair itself. I know this sounds way too simple to even put as a tip, but please actually take a moment to assess how well you're resting.
At the height of my autoimmune issues, I was getting a solid 8 hours of sleep every night and meditated most days, so I thought I was resting. But at the same time, I was also forcing myself to work long days, making myself get my 8-10k steps even when my legs felt like lead, and trying to keep up with social plans when I may as well have been the walking dead.
If you are in the thick of healing, there comes an inevitable "Come to Jesus" moment where you realize you need to temporarily alter your habits. Meaning, you need to stop forcing yourself to conduct life as normal, realizing that the sooner you rest, the faster you'll heal.
What this means in practical terms is:
Getting 8 hours of sleep (if not more) most nights
Actually winding down before bed (meaning no screens for at least 2 hours before bed)
Listening to your body when even a walk or going out to dinner feels like too much
Spending your free time taking it easy (even better if you incorporate some of the nervous system healing tools above)
If you're an overachiever (hi, fellow overachiever here, nice to meet you), this will feel like the epitome of laziness. Your system will fight it. Don't. Embrace the lazy. The lazy is where you heal.
And, if you can, I recommend seeing if you qualify for short term disability leave from work. My ego got in the way of me pursuing this and, though all's well that ends well, I think it would have massively sped along my healing. I've worked with many people who took short term disability and, ironically, every single one of them ended up running their own business once they got well again. Do not let your pride get in the way of healing.
To be very transparent, I know very little about this process, but here is some info to get you started if you're thinking about applying for disability.
Where Do You Go From Here?
As a reminder, this is a long game. But when you focus on these basics, you build the foundation for lasting energy.
Clients who work through these 5 foundations often see energy improvements within just a few weeks.
If you're interested in doing a deeper dive into your personal triggers, such as looking into your own gut health or nutrient needs, book a free discovery call with me so we can chat about the ways in which we can work together.
Or, if you're more of a learn on your own kind of person (I get it, I'm independent to a fault) sign up for the waitlist for my upcoming program, Outwitting Autoimmunity, a 12 module course following the exact framework I use with clients to manage their autoimmune disease. You can learn more about the program here.
Here's to you reclaiming your energy! And to being extremely lazy (in a good way!).
FAQ
What causes autoimmune fatigue?
Autoimmune fatigue is typically driven by a combination of imbalanced nutrition, poor gut health, an overstimulated nervous system, and inadequate rest, not just the disease itself. Addressing these foundations first is usually more effective than jumping straight to supplements or elimination diets.
Does caffeine make autoimmune fatigue worse?
Caffeine can make autoimmune fatigue worse because it further stimulates an already overstimulated nervous system, which is common in people with autoimmune disease. Swapping coffee for matcha or tea, which contain the calming amino acid L-theanine, is often a more sustainable middle ground.
Can stress cause autoimmune disease?
Stress is strongly linked to the onset of autoimmune disease, with research suggesting a large majority of people report a major stressor before their diagnosis. This is why nervous system regulation is one of the core foundations of autoimmune healing, not just a nice-to-have.
How long does it take to recover from autoimmune fatigue?
Recovery timelines vary depending on the person and condition, but rebuilding energy is a long game built on consistent foundations, not a quick fix. Focusing on nutrition, gut health, nervous system regulation, and rest is what creates lasting energy over time. When you implement these basics, you should start to see a lift within a few weeks, though regaining “normal” energy can take much longer.
