Episode 58 - Mallorie Cracroft, host of the Uplift for Her podcast and the founder/physician at Uplift For Her, breaks down seven key areas that impact energy levels: sleep quality, nutrition, hormone balance, blood sugar regulation, nervous system support, inflammation, and emotional fatigue. You’ll learn how to identify the specific type of tired you’re experiencing (like morning burnout, afternoon crashes, or all-day exhaustion), and how to uncover what your body is truly asking for. With a focus on functional medicine and real-life strategies, this episode empowers women to take actionable steps toward feeling better, more energized, and more in control of their health.

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FATIGUE RECOVERY SUPPLEMENT & RESOURCE GUIDE

Dr. Mallorie Cracroft’s Functional Medicine Approach to Chronic Fatigue

1. FOR BETTER SLEEP QUALITY

Magnesium Glycinate - Supports relaxation and deeper sleep without grogginess

Dose: 200–400 mg before bed

Recommended brands: Pure Encapsulations, Thorne, NOW, view on Fullscript

Lifestyle tip: Create a “gateway routine” to wind down (no screens, no caffeine, dim lights

2. FOR BLOOD SUGAR STABILITY

Chromium or Berberine (optional), view on Fullscript - Support glucose metabolism and reduce crashes

Protein Powders - Use if skipping breakfast or under-eating protein

Choose clean blends: no added sugar, dairy-free if needed

Recommended brands: Truvani, Needed, Orgain (plant-based)

Lifestyle tip: Eat within 1 hour of waking; prioritize protein and fat over carbs at breakfast

3. FOR AFTERNOON CRASHES / ELECTROLYTE IMBALANCE

Electrolyte Powders - Replenish sodium, potassium, and magnesium lost through stress

Look for options with no added sugar or artificial dyes

Recommended brands: Just Ingredients (use code “upliftforher” for 10% off), LMNT, Redmond Re-Lyte, Nuun

Lifestyle tip: Drink electrolytes mid-morning or early afternoon, especially if tired without explanation

4. FOR STRESS AND NERVOUS SYSTEM SUPPORT

Adaptogens (Ashwagandha, Rhodiola) - Help your body adapt to emotional and physical stress

Take in the morning or early afternoon

Recommended brands: Gaia Herbs, Integrative Therapeutics, Organic India, view on Fullscript

B Complex Vitamins- Support stress resilience and energy production

Look for methylated forms (B12 as methylcobalamin, B9 as methylfolate), view on Fullscript

Lifestyle tip: Practice 5 minutes of deep breathing, vagus nerve stimulation, or grounding daily

5. FOR INFLAMMATION AND ROOT-CAUSE SUPPORT

Omega-3 Fish Oil (EPA/DHA) - Reduces systemic inflammation

Recommended brands: Nordic Naturals, Carlson Labs, view on Fullscript

Lifestyle tip: Prioritize anti-inflammatory foods like greens, berries, olive oil, and fatty fish

Note: Always check with your healthcare provider or functional medicine practitioner before starting new supplements, especially if pregnant, nursing, or taking medications.