Why do we feel sleepy in the evening? It all comes down to adenosine—a molecule that builds up in our brain throughout the day. The longer we stay awake, the more adenosine accumulates, making us feel increasingly tired.

When we sleep, our brain works to clear out adenosine so that we wake up refreshed. But here’s the catch: if you don’t sleep enough, adenosine isn’t fully cleared. You wake up with an already elevated level, meaning your brain is still in “sleep debt” from the day before. And just like financial debt, it keeps accumulating if left unpaid—leading to chronic fatigue, poor focus, and reduced performance.

Now, what about caffeine? Many people assume it “gives energy,” but in reality, it only blocks adenosine receptors, preventing your brain from recognizing how tired you truly are. The adenosine is still there, silently stacking up. And once your liver metabolizes caffeine, the full weight of your accumulated fatigue crashes down on you.

Here’s where genetics come into play: the CYP450 enzyme in your liver determines how quickly you process caffeine. Some people break it down rapidly, while others metabolize it slowly—meaning even a morning coffee can interfere with sleep at night.

If you wake up tired, even after 6-7 hours of sleep, or struggle to fall asleep at night, your body might be trapped in this adenosine accumulation cycle.

In my practice as a functional medicine doctor, I focus on lifestyle medicine—optimizing factors like sleep, caffeine intake, and energy regulation to help people break free from chronic fatigue.

As a functional medicine doctor, I often hear patients say things like, “I’ve always been like this” or “That’s just normal for me.” But just because something has been happening for years doesn’t mean it’s healthy or optimal for your body.

For example, infrequent bowel movements—perhaps only once every 4-5 days—might feel “normal” because you’ve adapted to it. But in reality, this isn’t normal and could be a sign of underlying imbalances that deserve attention.

The challenge? Many people don’t mention these symptoms to their doctor because they don’t think they’re relevant or problematic. But those seemingly small, overlooked patterns can often be the key to unlocking deeper health insights.

This is why I encourage everyone to take a step back and critically review their symptoms. Don’t dismiss something just because it’s been happening for a long time. Listen to your body, and don’t hesitate to bring up what you might consider “minor” issues with your healthcare provider—they’re often more important than you realize.

Your health is worth investigating. Let’s redefine what’s truly “normal.”

Have you ever experienced brain fog? That feeling of mental cloudiness, where focus, memory, and clarity seem just out of reach?

Brain fog isn’t a diagnosis, but a symptom with multiple possible causes. It can be triggered by:

• Chronic stress
• Poor sleep quality
• Nutritional imbalances
• Hormonal fluctuations (like thyroid issues)
• Food sensitivities
• Chronic inflammation or infections

What makes brain fog complex is that the root cause varies from person to person. One person’s fog might stem from stress and lack of sleep, while another’s might be due to a nutrient deficiency or underlying health condition.

Because the causes are diverse, the treatment has to be highly individualized. There isn’t a one-size-fits-all approach. A tailored strategy that looks at your unique lifestyle, diet, and health status is essential for addressing the root cause, not just managing the symptoms.

In functional medicine, we take a holistic approach to uncover these underlying factors and create personalized treatment plans.

If you or someone you know is experiencing brain fog, it’s worth exploring the deeper, underlying issues. It’s time to clear the fog by addressing the root cause, not just the symptoms.