Podcast Summary: The Thyroid Fixer Episode 526: Tired but Wired; Understanding and Overcoming Adrenal Fatigue and Circadian Imbalance Release Date: May 20, 2025

Introduction to the "Tired but Wired" Phenomenon

In this episode of The Thyroid Fixer, Dr. Amie Hornaman delves into the perplexing experience of feeling both exhausted and simultaneously energized—a state commonly referred to as "tired but wired." This paradoxical feeling is not just a minor inconvenience but a significant indicator of underlying physiological imbalances, particularly concerning the body's stress response system.

Understanding the Stress Response: The HPA Axis and Cortisol

Dr. Amie explains that the crux of the "tired but wired" sensation lies within the dysregulation of the hypothalamus-pituitary-adrenal (HPA) axis. "The HPA axis is a very complex network that controls our stress response," she states (07:45), emphasizing the role of cortisol, the hormone responsible for managing stress and maintaining wakefulness.

Normally, cortisol levels peak in the morning, aiding in wakefulness, and gradually decline throughout the day. However, chronic stress can disrupt this pattern, leading to elevated cortisol levels in the evening. This imbalance "can disrupt your natural sleep pattern and lead to non-restorative sleep," Dr. Amie notes (09:30), preventing the body from entering the deep restorative states necessary for healing and regeneration.

Circadian Rhythm: The Body's Internal Clock

Dr. Amie underscores the importance of the circadian rhythm—a 24-hour internal clock that regulates sleep-wake cycles. Disruptions to this rhythm can have profound effects on overall health, including thyroid function, hormone balance, and metabolic processes. She offers practical strategies to realign the circadian rhythm:

1. Morning Sunlight Exposure: "Get that natural sunlight into your eyes as soon as possible in the morning," advises Dr. Amie (12:15). This helps signal to the brain that it's time to be awake and active.

2. Blue Light Blocking: For those waking up before sunrise, she recommends using blue light blocking glasses to prevent artificial light from interfering with natural cortisol cycles. "Put on your blue light blocking glasses in the morning so your body doesn't think that the lights you turn on are the sun," she explains (13:00).

3. Delayed Coffee Consumption: Instead of reaching for coffee immediately upon waking, Dr. Amie suggests first hydrating with iodine and lemon water, followed by a nutritious breakfast. "This will balance out your blood sugar and give you better glucose regulation," she asserts (14:30).

Diet and Blood Sugar Regulation

A stable blood sugar level is crucial for maintaining balanced cortisol levels. Dr. Amie highlights the dangers of reactive hypoglycemia, where fluctuations in blood sugar lead to energy crashes and increased cortisol production. She emphasizes the importance of a balanced breakfast to prevent such spikes and crashes. "If you don't have blood sugar control, you end up on a roller coaster, which dysregulates your cortisol," she warns (16:00).

Evening Practices: Preparing for Restorative Sleep

As the day winds down, Dr. Amie discusses strategies to prepare the body for deep, restorative sleep:

• Limit Blue Light Exposure: Avoid screens emitting blue light in the evening. Instead, use amber-tinted glasses if screen time is unavoidable. "Blue light tells the brain that it's not night out, inhibiting melatonin production," she explains (18:00).

• Mindful Relaxation: Engage in calming activities such as reading a book or practicing meditation instead of consuming stimulating content. "You can't get into a deep relaxation state when you're constantly stimulated by an action movie or social media," Dr. Amie emphasizes (19:15).

• Sleep Environment Optimization: Ensure the bedroom is conducive to sleep by keeping it cool (preferably under 68°F), dark, and quiet. "Make your bedroom a sanctuary; get amazing sheets, cool the room, and block out noise," she advises (19:45).

The Impact of Alcohol on Sleep Cycles

Dr. Amie addresses the common misconception that alcohol aids sleep. "Alcohol may help you fall asleep faster, but it disrupts the sleep cycle, especially REM sleep," she states (20:10). REM sleep is vital for emotional processing and cognitive function. Disruptions here can lead to metabolic disturbances and increased risks of conditions like type 2 diabetes.

Hormonal Balance: Progesterone and Magnesium

Balancing hormones is crucial for mitigating the "tired but wired" state. Dr. Amie highlights the roles of:

• Progesterone: Acts as a calming hormone that supports adrenal health and sleep quality. "Adding progesterone can help women sleep like a queen and balance their mood," she notes (19:30).

• Magnesium: Essential for relaxation and deep sleep. Incorporating magnesium supplements can enhance sleep quality and support overall hormonal balance. "Magnesium is vitally important for sleep," Dr. Amie emphasizes (19:50).

Addressing Underlying Trauma

For some, persistent sleep issues may stem from unresolved trauma. Dr. Amie suggests that trauma work, such as therapy or practices like psilocybin-assisted sessions, can be beneficial. "Sometimes you need to do deeper internal work to address the roots of your sleep disturbances," she explains (20:30).

Conclusion: A Holistic Approach to Overcoming Adrenal Fatigue and Circadian Imbalance

Dr. Amie advocates for a comprehensive strategy to combat adrenal fatigue and circadian imbalance, integrating hormonal optimization, dietary adjustments, sleep hygiene, and, when necessary, trauma therapy. "There are absolutely answers we can implement to change the tired but wired pattern in our bodies," she concludes (21:00).

Key Takeaways:

• HPA Axis Regulation: Maintaining a healthy stress response system is foundational for balanced cortisol levels and overall health.

• Circadian Rhythm Alignment: Morning sunlight exposure, delayed caffeine intake, and evening blue light reduction are critical for synchronizing the body's internal clock.

• Blood Sugar Stability: A balanced diet, especially a nutritious breakfast, helps prevent cortisol dysregulation caused by blood sugar spikes and crashes.

• Sleep Environment: Creating a restful bedroom environment enhances sleep quality, supporting both physical and mental well-being.

• Hormonal Support: Progesterone and magnesium play significant roles in promoting relaxation and restorative sleep.

• Holistic Healing: Addressing underlying trauma can be essential for resolving persistent sleep disturbances and stress responses.

Notable Quotes:

• "The HPA axis is a very complex network that controls our stress response." – Dr. Amie Hornaman (07:45)

• "Get that natural sunlight into your eyes as soon as possible in the morning." – Dr. Amie Hornaman (12:15)

• "Blue light tells the brain that it's not night out, inhibiting melatonin production." – Dr. Amie Hornaman (18:00)

• "Magnesium is vitally important for sleep." – Dr. Amie Hornaman (19:50)

• "There are absolutely answers we can implement to change the tired but wired pattern in our bodies." – Dr. Amie Hornaman (21:00)

Disclaimer: The information provided in this summary is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional before making changes to your health regimen.