Fatigue after school and depression

[ShardMare]

I cant study after school cause i just cant im not lazy im just tired.
I sleep enough like 8 hrs(although i move a lot in bed, have restless legs, i wake up few times), i eat enough calories and dont eat junk food, i exercise everyday (although its not that much like 20m running and little bodyweight workout), i take multivitamin,C-vitamin, i took D3vitamin with K2 few times but i feel so different after it i feel hyped and chestpain so badly so i've stopped taking it (but it would actually give me energy tho imo), i've tried doing 20minute nap after school it doesnt solve nothing, im on nofap 50day(btw my libido is still like ass, i never had problems with relapsing like fr i only had problems with depression, lethargy. Like bro porn is such a good cope, you do it after work and its like so good stress release. I never fapped cause i was actually horny, i can easily go with life without fapping, its just the stress release. And now i just want to release it im so tired)
I've been to doctor did a bloodtest(not a full) they measured few stuff f.e. my iron,stool, urine etc etc she told me i actually have a good diet and theres nothing wrong. I'll ask can we check my hormones and vitamins. Idk what else should i do... Im depressed but its like nothing psychological(i dont overthink,worry, think like trash, i dont have negative thoughts at all), im just depressed for no reason. I feel empty and anger sometimes but idk why. I think its because of some biological reason and pills would actually help.
I dont know how to tackle that fatigue after school i cant study wtf should i do. Guys who hate their jobs what you actually do after work? How you survive?

[Michael569]

Very hard to say based on the limited amount of information. Few questions for a start

• what is your weight & height?
• what was your iron level on the test? 
• Did they check your B-vitamins? (B12, folate)
• did they test thyroid? hat were the results? 
• Where your white blood cells and CRP in order? 
• what does your diet look like? Could you share a sample of a typical breakfast, lunch dinner? 
• How is your digestive health? 
• Are you taking any medication? 
• Do you exercise? How? 
• DO you have a sense of passion or purpose in life?

Also, this might be a speculation but if you do a job that is draining and that you genuinely hate, having enough energy will be hard. Whenever I have to do some sort of shitty report or analysis at my wage slave job, I feel like somebody has instantly injected my energy and enthusiasm for life out. And then when I work on my clinical stuff, I get that energy tripled. It could be a thing of perspective on life rather than food and health related but I dunno, maybe not 

 

[ShardMare]

@Michael569

1. 80 kg 170 cm. Also i dont have high body fat %. I have around 25%
2. I cant give you the exact number, i dont have an exact paper about my test but my doc said its a little bit lower. BUT few months back i had higher levels of iron back then i took 1 pill which contains 0,35 mg iron. My doc said to stop taking it then. 
3. No.
4. No. But i dont think i have problem with it. I dont feel nothing at my thyroid. Few months back i did another test. There was nothing with T3 and T4.
5. Yes they are good
6. A typical school day: morning 1 banana and 2 glasses of water [around 7:00] then in school i drink like 0.5 liter water and eat nothing till i get home [14:30] I eat vegetable soup(its very typical with lots of yellow carrots, white carrots) and for the second meal its 1 chicken leg and pea pottage. But its mixed what i get for lunch. I get my lunch from the hospital thats for celiac people. I think its enough, i dont feel full but its not that little. I drink water. For dinner [18:30] 3 eggs with paprika and no gluten bread (its not healthy tho, lot of ingredients in it) but sometimes theres nothing around in the kitchen and i dont eat that much lets say i eat a cheap  fruit flavoured yoghurt. Maybe i drink some cacao i bought from market, im somewhat addicted to them. Thats it. I drink more than 2 liter water a day, i go to pee around 10 times or more. 
7. I have stool everyday. 
8. Right now i just take multivitamin and c vitamin nothing else.
9. I run few circles in my garden it takes up more than 20m. I do bodyweight exercises like pushups, sit ups, i also use dumbbells for my arms,stretch etc.

10. No i dont. There isnt stuff that make me energized. I listen to a lot of music but i think its just simply addiction.

Yea i agree with you. But people at my school eat like shit, they constantly seek dopamine, they have addictions somehow they are not depressed.

What should i ask from my doc then what to do?

[Michael569]

19 minutes ago, ShardMare said:

A typical school day: morning 1 banana and 2 glasses of water [around 7:00] then in school i drink like 0.5 liter water and eat nothing till i get home [14:30]

there you go! Fix this and you'll get your energy back. The breakfast should be the main and the largest (or the second largest) meal of the day. With single banana you're setting up your metabolism for catabolism & starvation until the first meal. This spikes your cortisol and over time causes a lot of fatigue as stress responses are exhausted  Seriously, this one thing may fix all your problems. 

19 minutes ago, ShardMare said:

eat vegetable soup(its very typical with lots of yellow carrots, white carrots) and for the second meal its 1 chicken leg and pea pottage. But its mixed what i get for lunch. I get my lunch from the hospital thats for celiac people. I think its enough, i dont feel full but its not that little. I drink water. For dinner [18:30] 3 eggs with paprika and no gluten bread (its not healthy tho, lot of ingredients in it) but sometimes theres nothing around in the kitchen and i dont eat that much lets say i eat a cheap  fruit flavoured yoghurt. Maybe i drink some cacao i bought from market, im somewhat addicted to them. Thats it. I drink more than 2 liter water a day, i go to pee around 10 times or more. 

seriously, more food - much more. . At your weight and height, you need twice the calories you're eating right now. There is probably around 45 grams of protein here and less than 1200 calories. Double that and you'll get your energy and motivation back. 

[ShardMare]

@Michael569 thank you i will do it tomorrow morning. But i only eat this on weekdays tho. I eat so much more on weekends and im still tired those days. Maybe i wont be that tired after school but my fatigue is still remains everyday. I can still feel it on weekends where i eat a lot more and a lot more healthier, lot more fruits 

[JohnnyAb]

Eat properly every day for a week or two and then come back here. 

[Carl-Richard]

Who would've thought the lesson was "eat your god damn breakfast"? 

[Michael569]

15 hours ago, ShardMare said:

thank you i will do it tomorrow morning. But i only eat this on weekdays tho. I eat so much more on weekends and im still tired those days. Maybe i wont be that tired after school but my fatigue is still remains everyday. I can still feel it on weekends where i eat a lot more and a lot more healthier, lot more fruits

It won't necessarily matter if you eat more 2 days if for 5 days you are starving your body through extreme caloric limitation. Give it a week or two of proper full, balanced meals starting with proper breakfast and see what happens in 2-3 weeks once your body gets a chance to restore all micros & macros. 

If it won't help at all then naturally, the problems is elsewhere. But from my personal experience nearly always fatigue comes down to food restrictions or long-term sleep deprivation. Occasionally other thing are going on. If your ferritin is for example below 30 that would drive a lot of that as well 

[Gregory1]

On 28.9.2021 at 9:48 PM, ShardMare said:

took D3vitamin with K2 few times but i feel so different after it i feel hyped and chestpain so badly so i've stopped taking it

I can almost guarantee you that you're D3 deficient. 

I'm currently reading a book about taking "high" amounts of D3 for improved health and life quality. 

The book said that pain after taking D3 is common if you're highly deficient. It is a sign of things in your body being "repaired" and the pain could last for several months till it fades. 

I'd highly advise you to study vitamin d3 and start taking it in combination with your K2 again. 

[Gregory1]

21 hours ago, Michael569 said:

there you go! Fix this and you'll get your energy back. The breakfast should be the main and the largest (or the second largest) meal of the day. With single banana you're setting up your metabolism for catabolism & starvation until the first meal. This spikes your cortisol and over time causes a lot of fatigue as stress responses are exhausted  Seriously, this one thing may fix all your problems. 

Not necessarily the problem. I feel great without eating til the afternoon. In afternoon I eat 1 meal and that's it. To me from what I've read in the initial post it's clear that there is something going on with d3... which is extremely common by the way

[undeather]

On 28.9.2021 at 9:48 PM, ShardMare said:

I cant study after school cause i just cant im not lazy im just tired.
I sleep enough like 8 hrs(although i move a lot in bed, have restless legs, i wake up few times), i eat enough calories and dont eat junk food, i exercise everyday (although its not that much like 20m running and little bodyweight workout), i take multivitamin,C-vitamin, i took D3vitamin with K2 few times but i feel so different after it i feel hyped and chestpain so badly so i've stopped taking it (but it would actually give me energy tho imo), i've tried doing 20minute nap after school it doesnt solve nothing, im on nofap 50day(btw my libido is still like ass, i never had problems with relapsing like fr i only had problems with depression, lethargy. Like bro porn is such a good cope, you do it after work and its like so good stress release. I never fapped cause i was actually horny, i can easily go with life without fapping, its just the stress release. And now i just want to release it im so tired)
I've been to doctor did a bloodtest(not a full) they measured few stuff f.e. my iron,stool, urine etc etc she told me i actually have a good diet and theres nothing wrong. I'll ask can we check my hormones and vitamins. Idk what else should i do... Im depressed but its like nothing psychological(i dont overthink,worry, think like trash, i dont have negative thoughts at all), im just depressed for no reason. I feel empty and anger sometimes but idk why. I think its because of some biological reason and pills would actually help.
I dont know how to tackle that fatigue after school i cant study wtf should i do. Guys who hate their jobs what you actually do after work? How you survive?

21 hours ago, ShardMare said:

@Michael569

1. 80 kg 170 cm. Also i dont have high body fat %. I have around 25%
2. I cant give you the exact number, i dont have an exact paper about my test but my doc said its a little bit lower. BUT few months back i had higher levels of iron back then i took 1 pill which contains 0,35 mg iron. My doc said to stop taking it then. 
3. No.
4. No. But i dont think i have problem with it. I dont feel nothing at my thyroid. Few months back i did another test. There was nothing with T3 and T4.
5. Yes they are good
6. A typical school day: morning 1 banana and 2 glasses of water [around 7:00] then in school i drink like 0.5 liter water and eat nothing till i get home [14:30] I eat vegetable soup(its very typical with lots of yellow carrots, white carrots) and for the second meal its 1 chicken leg and pea pottage. But its mixed what i get for lunch. I get my lunch from the hospital thats for celiac people. I think its enough, i dont feel full but its not that little. I drink water. For dinner [18:30] 3 eggs with paprika and no gluten bread (its not healthy tho, lot of ingredients in it) but sometimes theres nothing around in the kitchen and i dont eat that much lets say i eat a cheap  fruit flavoured yoghurt. Maybe i drink some cacao i bought from market, im somewhat addicted to them. Thats it. I drink more than 2 liter water a day, i go to pee around 10 times or more. 
7. I have stool everyday. 
8. Right now i just take multivitamin and c vitamin nothing else.
9. I run few circles in my garden it takes up more than 20m. I do bodyweight exercises like pushups, sit ups, i also use dumbbells for my arms,stretch etc.

10. No i dont. There isnt stuff that make me energized. I listen to a lot of music but i think its just simply addiction.

Yea i agree with you. But people at my school eat like shit, they constantly seek dopamine, they have addictions somehow they are not depressed.

What should i ask from my doc then what to do?

 

Here is what you should do from a medical perspective:

- Thyroid: Did you just test for t3/t4 and not TSH? If yes, repeat the test including TSH asap. There is something called "subclinical hypothyroidism" and it could be responsible for your tiredness. 

- Bloodwork:
-> Complete blood panel, Creatine, GFR, ALT, AST, LDH, Bilirubin, amylase, lipase, Glucose, CRP, CK, (eryth. sedimentation rate) 
-> Vitamin D (25-OH) level
-> Full Vitamin panel, especially B-Vitamins, especially 6,9, & 12
-> Iron panel (Serum Iron, Transferin, Transferin-saturation, Ferritin)
-> (zinc, copper)

- Hormones: Check Testosterone/Cortisol + Cortisol/DHEA-quotient - progesterone is usefull as well (Maybe your GABA is too high) 

- Sleep: Maybe your sleep quality is shit. Get one of the many sleep trackers out there and do some self-experimentation. Sleeo apnea is often overlooked, sometimes almost subclinical and barely noticeable - the effects on your body could still be huge though. ENT/lung-doctors have certain tools that can help you with the diagnosis. 

- Depression: Please get evaluated by a psychiatrist. Lack of energy is such a classic symptom of a depression - especially the way you describe it. If we cant find any somatic cause, then getting help that way is propably your best move. It doesnt necessarily mean that there is somethign "wrong with you" psychologically - sometimes this stuff just comes and robs you any life energy. To be honset, we dont really understand what depression is and does very well - but we still manage to help some people. It doesnt mean you should start taking SSRI's asap - just get evaluated and talk with an integrative thinkign psychiatrist. There are some great ones that can really, really help you in that case. 

Edited September 30, 2021 by undeather

[Michael569]

1 hour ago, Gregory1 said:

Not necessarily the problem. I feel great without eating til the afternoon. In afternoon I eat 1 meal and that's it. To me from what I've read in the initial post it's clear that there is something going on with d3... which is extremely common by the way

As long as you compensate that lack of calories with other meals it's ok but from the OP posting I see very little carbs, protein and calories generally. I know IF is popular these days but a lot of people who do IF actually end up dragging themselves through the day relying on coffee and stress hormones. D3 could be an issue but he takes it in a supplemental form. Would need to see the results. 

[Gregory1]

53 minutes ago, Michael569 said:

D3 could be an issue but he takes it in a supplemental form. Would need to see the results. 

He does not take it currently. Read the innitial post. He said that taking it solves is tiredness and energy problems but gives him some pain. This is a huge sign of defficiency.

[ShardMare]

@JohnnyAb @Carl-Richard @Michael569 It wont solve the main tiredness, maybe after school i will feel a little bit better... F.e. in summer break i used to eat so much more and exercise like 40minutes while i was on the sun. I was still tired and depressed. I felt better afterwards for like 1hr but it didnt solve nothing.

@Gregory1 Yes. I do know it would be benefical to take d3. I feel so much more hyped, i feel feelings, im feeling more creative and extrovert but how much chestpain it does its scary. But also after taking it i feel brainfog and i can forget things. I always take 1 pill D3 and k2, which isnt that much- 3000IU and 100µg. How much should i take?

@undeather Ok. I think my testosterone is low i have very bad beard like lot of bald spots. I have beard since 6th grade but still there are bald spots and my beard is not full.
Idk i asked a lot from my mom, i told her about my tiredness. I built a diet what i want to eat specifically 1 week but my mom doesnt care about it at all. She always say after i get home from school study and i always say im tired(no im not a lazy person once again). I asked her can we go to psychologist, can i get checked my hormones and vitamins get a broader bloodtest but she says im just imagining in myself the tiredness and just already go to my desk and do the stuff.

@Michael569 @Gregory1 i took it 3 times last week, just D3 and everytime i got chestpain for that day. This week i took it with K2 on tuesday i had chestpain again for that day.

Edited September 30, 2021 by ShardMare

[Gregory1]

@ShardMare

You could take up to 100.000 IU a day. Many doctors would advise against this, I'd advise you to do your own research. 

The following book is a must read, if you want a better understanding of your issues. 

https://www.amazon.com/dp/1491243821/ref=mp_s_a_1_2?dchild=1&keywords=vitamin+d3+book&qid=1633032519&sr=8-2

By the way, your spots could very well be cured by gaining healthy amounts of vitD but I can't go into detail with that you have to read the book. 

Get a blood test done, it's cheap. Check your D3 levels, ideal is 90-100. For most people they are way to low, around 20-30. 

After blood test take d3, for exact amounts DON'T listen to your doctor. They will advice you to take way to little D3. Read the book, you could go with 20.000-60.000 a day. Author takes 25.000 IU a DAY just to MAINTAIN healthy D3 levels. 

Good luck and cheers! 

EDIT:

You should always take your VitD3 with K2. for 10.000IU D3 take 100ug K2 (MK7) 

EDIT 2:

Also I would advise you to clearly communicate with your mother. You have a serious issue that stops you from functioning normally. This is not a joke, this is serious stuff. If she doesn't get it I'd advise you not to listen to her anymore and go out on your own to get your tests done/get your problem solved. Your mom is not responsible for telling you when you should work and when you shouldn't. You should be your own boss and decide on your own when to study and when to do other stuff. 

Edited October 1, 2021 by Gregory1

[JohnnyAb]

@ShardMare

I doubt that you used to eat SO much more at any point, especially considering that you think that you eat enough calories now. All your problems, from low test, low libido, to low mood are linked to your extreme caloric deprivation. Feel free to look for a single special vitamin that you're missing and that will magically fix all your problems but you're wasting time.

In addition to that you're fat and have close to no activity throughout the day, especially for somebody your age. Start eating more and you'll start loosing fat. Add some proper exercise, not 20m run, what the fuck, to that and then start thinking about doing blood work, should that still be necessary. 

 

[Michael569]

2 hours ago, JohnnyAb said:

All your problems, from low test, low libido, to low mood are linked to your extreme caloric deprivation. Feel free to look for a single special vitamin that you're missing and that will magically fix all your problems but you're wasting time.

Agreed, this should definitely be the starter. No harm in adding some 2000-5000 IU of vitamin D or more if you test below 30 but a regular adequate meal serving may indeed help to fix a lot of the problems. It is the cheapest way to find out what's wrong. Maybe at least a portion of those problems will disappear and will show you how much of that is related to other things. 

@ShardMare a lot of things such as thyroid health, hormonal health, neurotransmitters, depression can be linked to diet. For example lack of dietary iodine can lead to subclinical hypothyroidism. And iodine is often an issue even on balanced diet. Lack of protein may (theoretically) cause tryptophan deprivation which can impact the production of serotonin and make you depressed (theoretically) same as lack of dietary phenylalanine and tyrosine may negatively impact your production of catecholamines such as epinephrine (again theoretically) as well as dopamine (motivation issues) as well as melatonin (I can't remember of the top of my head which amino acid is responsible for melatonin, it might be another one). I saw you mention testosterone, its levels can also (sometimes) be impacted by caloric restriction since all sex hormones are dependant on building materials from the diet. 

Magnesium deficiency can be a huge huge source of fatigue. Sleep may be impacted by carbohydrate restriction creating cortisol spikes over night and keeping you awake. Vitamin D deficiency unless assessed as mentioned by @Gregory1 can be a contribution factor. We have a large body of systematic studies that show very strong link between depression and vitamin D deficiency. I wrote a researched blog post on this, happy to share if you care. We already talked about iron which is  a modern epidemia especially around many vegetarians who are not cautious with what they eat. I would not be surprised if you were getting suboptimal doses of iron per day (based on the diet you described). And iron once it sinks below 30 will impact your mood and energy levels. Also, once iron is deficient, getting it back just with diet it nearly impossible. 

I know you said you USED TO eat more. But try it again. Make it a commitment to eat at least 2400 calories a day and see if that is any helpful. 3 regular proper meals. From my experience sometimes when people say they eat too much, they actually still eat too little or just to little of specific things like carbohydrates or too little protein. 

Adding some calisthenics or some more exercise (once you get your energy back) will help you even more as your cells build up more energy-producing mitochondria and improve efficiency of different metabolic processes including energy production cycles. 

But if you think none of this is relevant or useful, just ignore. I won't open this any further if you feel that this is 100% not gonna help

[ShardMare]

@JohnnyAb @Michael569 ok thank you guys, i ll eat more. i ll check back. can you link the post u wrote, please?

@Gregory1 ok i ll quickly read about it on internet then i ll start taking it

[Gregory1]

3 minutes ago, ShardMare said:

@JohnnyAb @Michael569 ok thank you guys, i ll eat more. i ll check back. can you link the post u wrote, please?

@Gregory1 ok i ll quickly read about it on internet then i ll start taking it

7 hours ago, JohnnyAb said:

 

Great! 

Don't forget to read the book;) 

And please update us with further information when things get better / worse

Cheers! 

[Michael569]

1 hour ago, ShardMare said:

can you link the post u wrote, please?

on vitamin D? This is it https://www.andro-health.com/blog  scroll all the way down to the very first post. If it seems too technical just skip to summary at the end 

Good luck buddy! Let us know if we can help you any further