Thank you to Priya from HealthabitsRX for this informative blog post!
Do you constantly feel exhausted and drained? Do you wake up tired, struggle through the day,
and count the hours until you can crawl in bed at night?
I know the feeling VERY well. I struggled with fatigue for years and it was HARD! I lacked focus
with my work and the energy to fully enjoy my life. I was just “getting by.”
At the time, I thought what I was feeling was “normal” and just the side effect of being busy. But
I eventually learned that I could be busy and STILL have plenty of energy.
YOU can Control Your Energy Levels
Believe it or not, your energy levels are within your control. While you may think you’re destined
to live with fatigue forever and that it’s just part of who you are – this is NOT the case.
There are likely some key ways that you’re unknowingly sabotaging your energy. I saw this with
myself, and I see it with most of my clients.
While in the short term it might be a bit of a bummer to learn, you’re getting in your own way, in
the long term, this is great news! It means your problems are fixable, and who doesn’t want to
In today’s post, I’m going to teach you how you may be unintentionally causing your low energy,
and how to fix it!
Without further ado, here are five mistakes that are keeping you tired.
- Using Caffeine as an Energy Boost
Trust me, I know exactly what it’s like to wake up in the morning just craving that coffee, eyes
glued shut until you have the cup o’ joe in your hands. Just ask my husband … I was grumpy
and unable to function until I had my coffee. I’d feel better once I got my morning jolt, but then
my energy levels consistently crashed in the afternoon. I didn’t realize it at the time, but I was actually addicted to caffeine, and my body relied on it for a boost. No matter what I tried, I couldn’t get through the day without it.
When we drink caffeine, our brain tells our pituitary gland to release adrenaline and cortisol.
These are stress hormones that put our body into the same state it would be in if we were trying
to flee an attacking tiger.
See, when your body gets a dose of caffeine, it acts as though it’s in danger. Once this heightened feeling passes, your hormone-induced alertness dips drastically, causing the caffeine “crash” that results in wanting more. If you want to have good, stable energy all day long, you may want to wean yourself off caffeine
2. Skipping a Meal
Forgoing a meal is tempting, isn’t it? Just cutting breakfast or lunch means you’ll eat so many fewer calories, perhaps losing some excess weight want to be rid of. Or you might just be so busy that you don’t feel like you have time to prep a meal and eat.
Unfortunately, when you don’t eat healthy foods packed with fiber, protein, and fat, your body can’t regulate energy in the same way. These foods keep your blood sugar stable, pump out reliable, steady energy, and keep you feeling full. Without them, your blood sugar crashes, killing your energy and making you reach for sweet treats and caffeine. This in turn results in even more crashing, and so the cycle continues.
Make sure you keep your body nourished throughout the day so that you don’t end up crashing and reaching for food that is less than ideal.
3. Failing to Eat Enough Protein
When I’m meeting with new clients, and we’re digging into what they’re eating, one mistake I
often notice is that they’re eating meals without any protein.
Ever find yourself grabbing a salad for lunch in an attempt to be healthy, but you leave out the
protein? If so, you’re not doing your body any favors. Protein is broken down slowly in the body,
helping fuel your body with stable energy and blood sugar levels.
I’m not suggesting you avoid salads – I’m a huge fan! Just be sure to add some protein to them.
This can be in the form of hard-boiled eggs, beans, or meat such as chicken, turkey, fish, or
4. Not Getting Enough Fat
If you’ve ever struggled with your weight, you might try to avoid fat like the plague. I know I did
for years. I reached for fat-free salad dressing and low-fat treats thinking I was doing what was
best for my body.
But research has proven again and again that not only does fat not make you fat, it’s essential
for many bodily processes, such as cell growth, nutrient absorption, and hormone production.
Like protein, fat is broken down very slowly by your body, so it provides the slow, steady energy
When you don’t get enough fat, your energy levels plummet. Trying to respond to this with
caffeine and sugar only makes things worse. If you try to eat “low fat” only to find you’re always
picking up a sweet treat in the afternoon, you’re working against yourself. Instead, rely on healthy fats, like those found in nuts and seeds, to recharge your engines and keep them burning all day long.
5. Going to Sleep After 10 p.m.
Do you wake up in the morning to your alarm, desperately wishing you could hit snooze about
10 times? I know that feeling well, and so do most of my clients. They find that even though they exercise, eat well, and get 8 hours, they never seem to feel truly rested.
The answer may be simpler than you think: change your sleep schedule.
See, your body sleeps differently at different times of the night, and it’s the hours of
shuteye before midnight that are most rejuvenating.
Here’s why: Your sleep is composed of 90-minute sleep cycles, some of which are deep sleep
cycles and some of which are rapid eye movement (REM) cycles. REM cycles are important
too, but they’re not as rejuvenating as deep sleep. Deep sleep cycles happen earlier in the
evening. That means if you go to sleep later, even if you get 8 hours, you get less truly
Whenever possible, go to bed by 10 p.m., or even earlier, and you’ll likely notice the difference
Do You Want to Stop Feeling This Way?
If you quit even one of the sabotaging behaviors above, you’re bound to see results right away.
You’ll notice more energy, and less of that “blah” feeling that keeps you down and further
depletes your stamina.
I’ve got a lot more I want to share with you about increasing your energy. Next week, I’m going
to dig much deeper on this topic during a FREE webinar…so that you can finally have more
energy to do the things you want!
I’ve been sharing my strategies for eliminating fatigue with clients for 5 years now and they can’t
believe how much better they feel.
I’m incredibly excited to share these same strategies with you!
“6 Little Known Culprits That Are Keeping You Exhausted…
and the Fastest Ways You Can Increase Your Energy For Good.”
During this FREE webinar you’ll learn:
● The 6 Culprits that are robbing your energy
● The foods & drinks that are the top energy stealing offenders
● One simple strategy you can implement immediately to avoid the 3pm crash (and
binging on sugar)
● The fastest way to increase your energy, FOR GOOD (and it doesn’t involve
supplements or caffeine)
● The 5 power-house energy boosting foods you can easily integrate into your diet
If you’ve been feeling chronically tired, drained, and exhausted then this is for you. I hope you’ll
join me because I know what a huge difference this can make for you.
Click HERE to reserve your free spot.
Priya is a certified integrative health coach and a teenager’s mom. She became a Health Coach
after experiencing a profound difference in her own life and health through changes in diet,
lifestyle, and stress management techniques. Since then, she has become passionate about
helping others to achieve their personal health goals and help them live healthy and vibrant
Priya works with ambitious busy professionals over 30 who are overworked and overwhelmed,
and help them craft their own unique sustainable lifestyle, eat smarter, and create the right
mindset so you can feel energized, calm, and balanced in your lives.