Feeling drained every day? Discover the top 5 daily habits that are zapping your energy and how to fix them for better health.

Many people find themselves in a cycle of dragging themselves out of bed, relying on caffeine to get through the day, and ending the evening drained and irritable.

I’ve been there. I used to wonder why I couldn’t get anything done, constantly feeling tired and relying on coffee to stay awake—only to crash later. On my days off, all I wanted to do was sleep, and it felt like I was stuck, unable to make progress toward my goals.

The truth is, certain daily habits were draining my energy without me even realizing it. After working with clients, I’ve noticed these energy-zapping habits are all too common—and they can really wreck your metabolism.

Let’s dive into the top 5 energy-draining habits you might be doing without even realizing it—and how to turn them around.

Key Takeaways:

• Feeling tired all the time? Daily habits like poor nutrition, too much caffeine, and lack of movement may be silently draining your energy and affecting your overall health. Identifying and adjusting these habits can lead to lasting improvements in vitality and focus.

• Reclaiming your energy starts with simple shifts: nourishing your body with whole foods, managing stress, and getting enough rest. These foundational habits can have a huge impact on your daily performance and long-term well-being.

5 Daily Habits That Are Draining Your Energy

1. Inadequate Nutrition

If you’re not prioritizing balanced, nourishing meals and relying on quick fixes or processed foods, you’re likely missing out on essential nutrients that your body needs for sustained energy. Skimping on protein, especially for those following vegan or plant-based diets, can leave you feeling fatigued and foggy.

Balanced meals filled with whole foods, quality proteins, healthy fats, and complex carbohydrates provide your body with the fuel it needs to power through the day. Without these, your energy reserves run low, and your body struggles to keep up.¹

Energy Fix: Focus on balanced meals, and if you’re plant-based, make sure you’re getting a variety of protein sources to meet your needs.

Could It Be Your Gut Health?

Your gut health plays a major role in your energy levels, and if you’re not eating well, there’s a good chance your gut health might be suffering. Poor gut health can lead to sluggish digestion and nutrient deficiencies, both of which drain your energy.

When your gut isn’t functioning properly, it’s harder for your body to absorb the nutrients needed to keep you energized throughout the day. To understand how to improve your gut and boost your energy, check out our blog, Gut Health 101: The Secret to Reclaiming Your Energy.

2. Consuming Too Much Caffeine

While caffeine can give you a temporary boost, over-reliance on it can cause more harm than good. Too much caffeine disrupts your metabolism, messes with your sleep, and stresses your adrenal glands.

It can also dehydrate you and contribute to blood sugar imbalances, leaving you even more fatigued in the long run.²

How Much Caffeine is Too Much?

So, how much is too much? Honestly, it varies from person to person. I know my body can’t handle more than three cups of coffee per day, and I actually try to keep it to just two cups most days.

Experts suggest that most healthy adults can safely consume up to 400 milligrams of caffeine per day, which is about the same as four cups of coffee or two energy drinks.

However, the caffeine content in beverages can vary significantly, particularly with energy drinks, so it’s always a good idea to keep an eye on how much you’re consuming.²

The Risks of Excessive Caffeine

Exceeding this amount or consuming highly concentrated forms of caffeine, like powders, can lead to serious health risks. In fact, consuming too much caffeine can result in symptoms like jitteriness, anxiety, and disrupted sleep, and in extreme cases, can even be life-threatening.²

How to Cut Back on Caffeine

If you find yourself relying heavily on caffeine, it may be time to cut back and explore alternative ways to boost your energy naturally. Reducing caffeine intake can improve sleep, help regulate stress, and restore your body’s natural energy balance.

Energy Fix: Try to cut back on caffeine and replace that afternoon coffee with an energizing activity like a walk or some light stretching. Start gradually swapping out your daily coffee with water, herbal teas, or beverages that support your hydration and energy.

Some of my favorite swaps include Ceremonial Grade Cacao, Dandy Blend, and Four Sigmatic Mushroom Coffee.

💡Glowup Tip: Prioritize quality sleep for consistent energy. Sleep is a key factor in your overall energy levels. When you don’t get enough restful sleep, it not only makes you feel sluggish but also impacts your metabolism and mood.

Aim for 7-9 hours of quality sleep per night, and create a relaxing bedtime routine that includes dimming the lights, limiting screen time, and maybe even some light stretching to help signal to your body that it’s time to wind down.

3. Too Much or Too Little Movement

Movement is essential for maintaining energy, but finding the balance is key. A sedentary lifestyle can lead to poor circulation, muscle weakness, and sluggishness.³

On the other hand, over-exercising without proper nourishment can place stress on your adrenals, nervous system, and metabolism, making you feel depleted.⁴

Energy Fix: Aim for consistent, moderate movement that feels good to your body. Whether it’s a daily walk, yoga, or a gym session, prioritize activities that leave you feeling refreshed instead of drained.

4. Neglecting Fun, Rest, and Relaxation

If you’re constantly on the go without taking time to recharge, you’re setting yourself up for burnout. Chronic stress and lack of rest take a toll on your energy levels, leading to exhaustion and even more stress.⁴

Energy Fix: Make time for activities that bring you joy and relaxation—whether it’s reading, spending time with friends, or just having a few minutes of quiet. Rest is just as important as work, and your body needs both to function well.

5. Skipping Meals or Eating Too Few Calories

Your body needs fuel to function. When you skip meals or opt for low-calorie options, your body goes into “conservation mode,” slowing down energy production to preserve resources. This can lead to blood sugar imbalances, mood swings, and a sluggish metabolism.⁵

Energy Fix: Avoid skipping meals, and make sure you’re eating enough to support your body’s needs. Opt for regular meals and snacks that keep your blood sugar stable and your energy consistent throughout the day.

💡Glowup Tip: Did you know that dehydration can cause fatigue? Yep, it’s true! Learn how to calculate how much you need to drink every day with The Hydration Equation.

How to Get Your Energy Back

Feeling drained doesn’t have to be your new normal. By making small adjustments to your daily habits—focusing on nourishing meals, balanced movement, and proper rest—you can restore your energy and vitality.

Unlock Your Energy in 5 Days!

Feeling drained and out of balance? I’ve been there, and I know how frustrating it can be to feel like you’re always running on empty. That’s why I’ve created a FREE 5-Day Boost Your Energy Email Course designed to help you recharge your body, mind, and metabolism.

What you’ll get:

• Daily actionable tips to help you break free from energy-draining habits.
• A simple, balanced meal guide for sustainable energy throughout the day.
• A list of easy-to-implement energy givers to add to your daily routine.
• Bonus: My personal morning routine blueprint to start your day with more focus and energy.

By the end of this course, you’ll have the tools to feel more energized, productive, and motivated—all without relying on caffeine or stressing your body. Sign up now to get started!

Making changes to these five daily habits can lead to long-term, sustainable energy improvements. My free 5-Day Boost Your Energy Email Course is designed to help you kickstart these changes. By focusing on nutrition, movement, rest, and other key factors, you’ll have the tools to reclaim your energy and vitality.

What do you think of these energy-draining habits? Do any of these resonate with you? Let me know in the comments below!

References:

1. Harvard Medical School. (2011). Eating to Boost Energy. Retrieved from https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
2. Mayo Clinic. (2022). Caffeine: How Much is Too Much? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
3. Marijančić, V., Grubić Kezele, T., Peharec, S., Dragaš-Zubalj, N., Pavičić Žeželj, S. & Starčević-Klasan, G. (2023). Relationship Between Physical Activity and Sedentary Behavior, Spinal Curvatures, Endurance, and Balance of the Trunk Muscles-Extended Physical Health Analysis in Young Adults. International Journal of Environmental Research and Public Health, 20(20), 6938. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10606682/
4. Lopresti A. L. (2020). The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Advances in Nutrition (Bethesda, Md.), 11(1), 103–112. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442351/
5. Carlson, O., Martin, B., Stote, K. S., Golden, E., Maudsley, S., Najjar, S. S., Ferrucci, L., Ingram, D. K., Longo, D. L., Rumpler, W. V., Baer, D. J., Egan, J. & Mattson, M. P. (2007). Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal-Weight Middle-Aged Men and Women. Metabolism: Clinical and Experimental, 56(12), 1729–1734. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2121099/