Why You Are Always Tired: 8 Common Energy Zappers and How to Fix Them
Discover What’s Really Draining Your Energy and Simple, Natural Fixes That Work
By: Megan Barefoot
Do you wake up groggy even after a full night’s sleep? Or maybe you find yourself relying on caffeine and sugar just to make it through the day? We are all busy and we are dealing with meeting, appointments, obligations and so it should be no surprise that our get up and go has gone up and went. Feeling chronically fatigued is one of the most common complaints I hear from clients—and it’s rarely just one thing contributing to it.
The truth is, low energy can stem from several hidden “energy zappers” that quietly drain your vitality. The good news? Most of them are fixable with the right nutritional and lifestyle tweaks. Let’s explore eight common culprits—and how to reclaim your energy naturally.
1. Blood Sugar Rollercoasters
The Zap: I know fasting is all the rage right now but it needs to be done correctly to not zap your energy. Skipping meals, relying on refined carbs, or starting your day with sugar-laden breakfasts can spike your blood sugar and then cause it to crash. We all know that doing this is leaving you foggy, shaky, and tired. The problem is, these “breakfast” foods are convenient and delicious! It can feel uncomfortable to change! No matter what time you break your fast, that first meal of the day can change everything for you!
The Fix: This might seem simple but it’s harder in practice. I want to encourage you to balance your blood sugar by making your first meal a higher protein meal. Once you start eating, focus on eating every 3 to 4 hours and focus on foods rich in protein, fiber, and healthy fats. Swap the muffin for eggs and avocado, or a smoothie with protein and greens.
Pro Tip: Cinnamon and apple cider vinegar can help regulate blood sugar when paired with meals.
2. Dehydration
The Zap: First, no, I do not think you need to drink your body weight in water each day to be hydrated. But here’s the problem, even mild dehydration can reduce mental clarity, concentration, and physical stamina. Many of my clients, when they first come to see me, rely on caffeinated beverages to quench their thirst. The issue with this is that instead of hydrating them those sugar-laden, fizzy and caffeinated drinks are leading to dehydration but because they have liquid in their mouths, they rarely realize it till too late.
The Fix: Start your day with a large glass of water, a little lemon for flavour and a little more between each meal. Overall, if you start to feel thirsty, you are already dehydrated so keep sipping.. Add electrolytes—especially if you’re sweating, fasting, or drinking coffee. For electrolytes you can simply add a pinch of sea salt to your water bottle. You do have a water bottle don’t you? If you don’t this is a great way to treat yourself! Get out there and buy you something you love and it’s more likely that you will use it.
Pro Tip: Infuse your water with lemon, cucumber, or mint for added minerals and motivation to sip.
3. Poor Gut Health
The Zap: An imbalanced microbiome or gut inflammation can impair nutrient absorption and immune function, leaving you chronically tired—even if you're eating well. Depending on what other symptoms you are dealing with, this could be a simple or a more difficult situation. Your microbiome is key to finding optimal health and maximizing your longevity!
The Fix: Add fermented foods like sauerkraut or kimchi, increase prebiotic fiber (think garlic, onions, asparagus), and reduce sugar and ultra-processed foods. The sugar and refined foods feed pathogenic bacteria and potentially allows them to overgrow. A lack of prebiotic fiber means your healthy microbiome that will help you get the most out of your meals is dying off.
Pro Tip: Your gut bacteria help make B vitamins—key for energy metabolism.
4. Sleep Disruption
The Zap: I know this seems like an obvious reason your energy is low. Here’s the thing, many people think the are getting a good sleep because they go to bed at a decent time but they consistently wake up feeling unrested. Inconsistent sleep, nighttime screen exposure, and high cortisol can all wreck deep sleep, even if you’re in bed for 8 hours. If you aren’t feeling rested there could be underlying sleep issues that need to be addressed. I recommend mentioning it to your doctor so certain tests can be run ruling out bigger problems like sleep apnea!
The Fix: Before you panic, there are some simple things you can try before scheduling a trip to your GP. Set a regular bedtime, limit blue light 1–2 hours before bed (no screens at all is even better!), and consider a magnesium glycinate supplement to support relaxation. Keep a sleep log or use your smart watch to monitor your sleep patterns. This can provide great data to bring to your medical team.
Pro Tip: A dark, cool room and a wind-down routine can do wonders for restorative sleep.
5. Caffeine Overload
The Zap: Too much caffeine, especially after noon, can contribute to jittery highs and adrenal fatigue over time. I get it, mornings are tough, getting going might be easier with a little jolt of caffeine but have you ever considered what the afternoon or even evening stimulants are doing to your overall energy? Do you hit an energy low and that’s a signal that it’s time for another caffeine boost? Ever consider what else that’s doing to your health?
The Fix: Consider slowly weening off the caffeine. Go slow, it takes time. Instead, stick to one or two cups in the morning, and try energy-boosting alternatives like matcha, herbal adaptogens (rhodiola, ashwagandha), or mushroom elixirs. I also recommend boosting B-vitamin foods like avocados in the morning to give yourself a natural energy boost.
Pro Tip: If you're constantly tired but wired, your body may need nourishment more than stimulation.
6. Nutrient Deficiencies
The Zap: Low iron, B12, vitamin D, or magnesium levels are common in those with fatigue, especially women. These are common culprits in the low energy nutrient list. Your doctor can test for low iron and low B12 but the others are harder to get tested. The good news is there are foods we can add to our meals that will help ensure we are dealing with potential deficiencies.
The Fix: The foods we want to concentrate on include:: leafy greens, red/dark meats, seeds, and sunshine! For vitamin D practicing safe sun exposure is easiest but in the winter in northern climates this can be obtained from wild caught fatty fish or a good quality supplement. Magnesium is found in the leafy greens that many avoid and for iron the easiest source is meat but if you are vegan or vegetarians try increasing your lentils, edamame and dark chocolate!
Pro Tip: Supplementation may be needed, but food-first is always the foundation.
7. Chronic Stress
The Zap: When your body is in fight-or-flight mode, it burns through nutrients, disrupts hormones, and exhausts your adrenals. This will lead to you feeling fatigued and run down. If you don’t address the stress your body will eventually stop you! One of the things I hate more than anything is for other people to just tell me to “relax” or “not worry”, yeah right!
The Fix: Build a daily stress resilience practice: breathwork, walks in nature, journaling, or supportive therapy. Just a few minutes of deep belly breathing can activate your rest-and-digest mode and help your body relax. I also like to recommend magnesium for supporting relaxation as it helps calm the nervous system.
Pro Tip: Your nervous system thrives on rhythm—keep meals, sleep, and movement consistent.
8. Toxic Load
The Zap: Your liver is constantly filtering toxins, from food additives to household chemicals. If overloaded, fatigue is often the first sign. We are inundated with toxins from food, body products, cleaning and laundry detergents and even refined and processed foods. If you enjoy a few alcoholic beverages at times this also adds to your toxic load and imbalances like hormone issues, blood sugar and stress all take its toll on the liver and eventually you will find yourself feeling sluggish.
The Fix: Focus on a whole-food, anti-inflammatory diet, limit alcohol, and support liver detox with cruciferous veggies, dandelion tea, and clean water. The liver is the key to your metabolic health so be kind to it!
Pro Tip: Dry brushing, Epsom salt baths, and sweating can assist in gentle detoxification.
Reclaim Your Energy—Naturally
Fatigue isn’t something you just have to live with. As a holistic nutrition consultant, I see incredible improvements in energy when clients address these hidden zappers, starting with food, hydration, sleep, and stress. The key is working with your body, not against it.
Want personalized support to boost your energy and vitality? Book a free discovery call with us at www.noshoesnutrition.com and let’s get your energy back on track.
References:
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Ludwig, D. S. (2016). Always Hungry? Grand Central Publishing.
Walker, M. (2017). Why We Sleep. Scribner.
