If you’re finding yourself tired and depleted no matter how much rest you get, you’re not alone—and it’s not your fault. Life’s demands and daily stressors can deplete essential nutrients, leaving you feeling perpetually exhausted. In fact, recent studies show that 1.6 billion women worldwide report feeling chronically drained. Nearly 53% of women report higher stress levels, with almost half rating their mental health as poor (Deloitte, McKinsey).
For working mothers, the impact is even greater—they’re 28% more likely to experience deep exhaustion than working fathers and often carry the weight of up to 32 hours of unpaid work each week (McKinsey). With the pressures women face today, it’s easy to see how nutrient levels can fall short, leading to feelings of depletion that simple rest alone can’t solve.
Understanding the Impact of Nutrient Insufficiencies
Our bodies require a variety of essential nutrients to function optimally, including vitamins, minerals, and antioxidants. When we don't get enough of these vital nutrients, our energy levels can plummet, leaving us feeling sluggish and depleted.
Symptoms of nutrient insufficiencies:
- Fatigue (We often confuse tiredness with fatigue - if you are tired, you can have a couple nights of rest and be recovered - which doesn’t happen if you have fatigue)
- Hyper vigilance - hyper focused on smaller details, things being a particular way, feeling "always on" and the feeling of being "wired but tired".
- Mild Anxiety and Irritability
- A lack of stress resilience i.e. not being able to cope with stress as easily as before
- The feeling of 'brain fog' e.g the symptoms of poor concentration, poor memory, general brain fog...
- The "Thingy" Syndrome - Yes, it's a thing, finding it hard to find the right words, especially nouns. Called Anomic aphasia, a mild, fluent type of aphasia where you have word retrieval failures and cannot express the words you want to say.
- Overwhelm, and a sense of not coping.
Consider the difference between deficiency and insufficiency
Depletion involves many mineral, vitamin and nutrient insufficiencies; a disease process typically deals with deficiency. It's important to understand the difference between these two words. Insufficiency is where the level of mineral, vitamin or nutrient is not in the disease producing range, but in the suboptimal range. In other words, an insufficiency won't give you a disease, but it means that your cells and organs are not able to run properly. This in turn, can make you feel terrible; contributing to a cycle of exhaustion that feels impossible to break
Dr Oscar Serrallach's protocol to treat nutrient depletion
Having vitality and more energy is the end result of multiple body systems being in sync, they are in flow. Being fatigued is the result of these body systems being out of sync. Dr Oscar Serrallach finds a combination of addressing micronutrient deficiencies along with macronutrient imbalances being a good start.
Supplements can help with this, but everything is connected, so unless you implement other changes as well as increasing healthy fats and focusing on quality protein such as organic eggs, fish, and meats, and also being aware which are the healthier carbohydrates. Diet & supplementation is one thing, it will be hard to break the cycle of depletion and recover long-term, if we don't address depletion holistically, including lifestyle changes. Sorry, it's not a quick fix.
Dr Oscar Serrallach recommends to check and treat any deficiencies first and foremost, so that you are replenished in order to be able to do the lifestyle changes required to recover.
The Power of Replenishing Your Nutrient Reserves
If you suspect that a lack of key nutrients is behind your everyday fatigue, it's time to take action. Incorporating nutrient-rich foods into your diet, such as leafy greens, nuts, seeds, and lean proteins, can help replenish your nutrient reserves and boost your energy levels.
Additionally, consider incorporating a high-quality multivitamin like Dr Oscar Serrallach's The Tenth Co Flow State with evidence-based doses of each key nutrient to ensure you're getting all the essential nutrients your body needs to thrive. With the right combination of nutrients, you can say goodbye to fatigue and hello to boundless energy.
Take Charge of Your Energy Levels
Don't let fatigue hold you back any longer. By addressing potential nutrient deficiencies and fueling your body with the essential vitamins and minerals it craves, you can unlock a newfound sense of vitality and vigor. Say goodbye to feeling tired all the time and hello to a life filled with energy and vitality.
Having experienced exhaustion and burnout firsthand, we teamed up with Dr. Oscar Serrallach to create a solution that would empower us to reclaim our vitality; as it sometimes be hard to meet your daily nutrient requirements from diet alone.
But instead of carrying around all those boxes of pills and powders and ordering from different providers all around the world, we worked hard to make it as simple yet effective as possible.
That's why we created our debut supplement Flow State, to be in a convenient daily dose, to help you see that it's possible to experience a calm, energetic and revitalised state again. Just three capsules in the morning. Powerful, natural, and (most importantly) simple.
How long should You use a supplement?
Consistency is essential. Dr. Serrallach recommends taking supplements for a minimum of 3 months before assessing progress. Most women can begin reducing the dose after 6 months, as their systems are recharged.
If your lifestyle remains demanding, a maintenance dose of 1-2 capsules daily can help sustain energy and well-being.
Don't forget Activities that support Your Nervous System
Daily life demands often mean we put ourselves last, but self-care doesn’t have to be complicated or time-consuming. As you start feeling better, you may find that taking time for small acts of self-care throughout your day has a compounding effect on your well-being.
Dr Oscar Serrallach has a great framework that is easy to implement to your everyday.
- Tiny things frequently (20 sec or so)
- Small things daily
- Big things once a week
- Bigger things once in a while
We did a post about it here as well as a post about the different types of rests to fill up your cup.
