5 Habits That Are Draining Your Energy (And How to Fix Them)
Feeling constantly tired, sluggish, or like you’re running on empty?
If so, you're not alone.
Many people struggle with low energy, but the good news is that small changes to your daily habits can make a huge difference.
Let’s tackle the top five habits that could be draining your energy—and what to do about them!
1. Not Getting Enough Protein
Protein isn't just a buzzword—it’s one of the most important building blocks for your body. It keeps you energized, helps with muscle recovery, and even plays a role in regulating your mood.
Here’s a simple rule of thumb: aim for 7-12g of protein per 100 calories in every meal. For most people, this looks like:
Women: 120-160g of protein daily
Men: 150-200g of protein daily
Incorporate lean meats like chicken or turkey, Greek yogurt, eggs, or protein shakes into your meals to keep you feeling full and energized all day long. A solid protein intake is the key to maintaining steady energy.
2. Poor Sleep Quality
It’s not just about the number of hours you sleep—it’s about the quality of that sleep. Even if you manage 7-8 hours, things like stress, inconsistent sleep schedules, or scrolling on your phone before bed can make a huge difference in how well you recover.
Here’s what you can do:
Stick to a consistent bedtime and wake-up time to regulate your body’s natural rhythm.
Avoid screen time at least 30 minutes before bed to allow your mind to unwind.
Create a relaxing bedtime routine to signal to your body that it’s time to sleep.
Better sleep means more energy the next day, and that’s the foundation for feeling your best!
3. Eating Too Many Simple Carbs
Carbs are essential for energy, but too many simple carbs—like white bread, sugary snacks, or sodas—can cause energy crashes that leave you feeling worse than before.
To keep your energy steady, try this guideline: only 20-30% of your carb intake should come from simple carbs. For most people, aim to stay under 75g of simple carbs daily.
Instead, focus on complex carbs like oatmeal, sweet potatoes, pasta, and any type of rice. These carbs break down slower, giving you long-lasting energy without the crash.
4. Not Drinking Enough Water (or Electrolytes)
You may think that just drinking water is enough to stay hydrated, but it’s not that simple. Without the right balance of electrolytes and sodium, water won't get pulled into your muscles effectively, leaving you feeling sluggish.
Here's what to aim for:
Drink 2-3 liters of water daily.
Pair each meal with a source of electrolytes and a pinch of salt for optimal hydration. This helps your muscles absorb the water, keeping you energized throughout the day.
5. Not Moving Enough (Lack of Steps)
Sitting too much can drain your energy and slow your circulation, making you feel tired and sluggish. The good news is that just moving a little more every day can make a big difference.
Aim for 6,000-10,000 steps a day, and try taking short walks after meals to help with digestion and boost circulation. Even small amounts of movement add up and can help you feel more energized throughout the day.
Take Control of Your Energy
These five habits may seem small, but they all add up quickly. The best part? They're all within your control. Start today by picking just one habit to focus on. Whether it’s adding more protein to your meals, drinking more water with electrolytes, or taking a walk after meals—each small change will help you regain your energy.
What’s the first habit you’ll work on? Let me know—I’m here to help!
