7 Everyday Habits That Drain Your Energy Without You Realizing It

Do you ever wake up tired, drag yourself through the day, and wonder why you’re so exhausted — even when you’ve slept enough or eaten well?

The truth is, fatigue doesn’t always come from obvious causes like lack of sleep or illness. Sometimes, it’s the quiet, everyday habits that slowly deplete your energy and leave you feeling chronically drained - especially if you’re already dealing with autoimmune fatigue or hormone imbalance.

Let’s uncover seven sneaky energy stealers and what to do instead.

1. Skipping Protein at Breakfast

If you start your day with only coffee or carbs, your blood sugar will spike and crash before noon. This rollercoaster drains energy and triggers stress hormones like cortisol - triggering inflammation - triggering fatigue. (And cortisol triggers belly fat!)
Do this instead: Eat 25–30g of protein within an hour of waking. Think 3 eggs, sausage, Greek yogurt (plain with honey and berries for sweetness), or a high quality Protein shake or smoothie.

2. Staying in “Go Mode” All Day

Constant productivity sounds good, until your body’s stress response never turns off. Living in a perpetual “fight or flight” state keeps cortisol high, eventually leading to adrenal fatigue and exhaustion (and more belly fat!)
Do this instead: Build short pauses into your day. Take 5-10 min mental breaks, try 5 deep breaths between tasks or go for a quick 10 min walk outside.

3. Not Drinking Enough Water

Even mild dehydration can cause fatigue, headaches, and brain fog. And if you’re drinking coffee or tea throughout the day, you’re losing even more fluids.
Do this instead: Aim for half your body weight in ounces of filtered water daily, and add electrolytes for better absorption.

4. Eating Ultra-Processed “Healthy” Foods

Many so-called health foods (like granola bars or flavored yogurts) are loaded with sugar and inflammatory oils and cornstarch that worsen autoimmune fatigue.
Do this instead: Choose real, whole foods from the earth that God created. If buying in a box or package make sure you can pronounce the ingredients and that your great-grandmother would recognize them.

5. Scrolling Before Bed

Blue light and mental stimulation from your phone suppress melatonin, disrupt your circadian rhythm, and make your sleep less restorative.
Do this instead: Turn off screens 30–60 minutes before bed and read, stretch, or pray. I think God loves it when we fall asleep talking to Him!

6. Ignoring Gut Health

Your gut directly affects your energy levels, immune system, and mood. Poor digestion, bloating, or constipation are signs your gut microbiome may be out of balance which is a common root cause of chronic fatigue.
Do this instead: Eat fermented foods like sauerkraut, kefir, or raw yogurt, manage stress, and consider a gentle detox.

7. Doing Everything Yourself

Many women are exhausted not from what they do, but from what they carry. Constant mental load, decision fatigue, and lack of support create emotional exhaustion that no nap can fix and the end result is chronic inflammation.
Do this instead: Ask for help. Simplify your schedule. Rest without guilt. Healing happens in rest, when the nervous system is balanced. Not in hustle. If you need a pick-me-up, this clean Energy drink gives me 6 hours of time released caffeine, as well as GABA for focus, on the hectic days.

The Bottom Line

Fatigue doesn’t happen overnight. It’s the result of small, daily choices that keep your body in survival mode instead of healing mode.

By changing just one or two of these energy-draining habits, you can begin restoring vitality, balancing your hormones, calming inflammation, and reclaiming the energy God designed you to have. If you’re tired of feeling tired, this is your sign to start from the inside out.

Want to take the guesswork out of healing and learn exactly how to eat to reduce inflammation, decrease pain, and restore your energy? Check out my signature course - Calm the Fire: A 4-Week Autoimmune Reset designed to help you rebuild your health starting with your “roots and soil”

Ready to dive deeper? The Thriving Woman Journey is my ultimate, 12 week, health transformation journey that will empower you to restore balance, feel your best, and step fully into the life God is calling you to live!

Nourish your body. Calm your roots. Thrive again.

Forever thriving,
Julie