Nilson Tales Guimarães
Do you ever feel like you are doing everything correctly? You might be eating well, staying active, and managing your responsibilities, yet you still feel constantly tired. This is a common observation in nutrition practices, where people who are very deliberate about their health often find themselves depleted of energy. Frequently, the reason is that their so-called healthy habits are not as supportive as they appear. While these routines are not bad in themselves, it is easy to overdo them.
If your energy levels have been low recently, there is good news. The solution is not to do more. It is to do things differently. The focus should be on identifying habits that drain energy versus those that restore it.
Low energy is not always a sign of a problem. Often, it signals a misalignment in daily habits. For many, this misalignment comes from routines that do not fully support the body’s needs, particularly concerning blood sugar balance, hormone health, and nervous system regulation. Busy schedules and the pressure to optimize everything can make even well-intentioned habits backfire. The goal is not a complete life overhaul but a gentle recalibration of the habits that most affect energy.
Seven Habits That Can Drain Energy
These are habits often recommended, but health is not one-size-fits-all. Supportive routines can miss the mark depending on an individual’s needs, stress levels, and daily life.
The first habit is under-eating, even while eating clean. Meals focused on whole, nutrient-dense foods are a good foundation. However, not eating enough overall can lead to fatigue, hormone disruption, increased cravings, and burnout. Many people eat quality food but simply do not consume enough to meet their energy demands.
The second is skipping breakfast or delaying food too long. While intermittent fasting works for some, it is not universally supportive, especially for those with high stress levels. Cortisol peaks in the morning, and delaying food while relying on coffee can amplify the stress response. This often results in feeling wired but tired, with an energy crash later.
The third is overdoing high-intensity workouts. Exercise boosts energy only when it matches a person’s current capacity. High-intensity workouts, especially when combined with stress or under-eating, can push the body into further depletion. Movement should support energy, not compete with it. Often, less intensity with more consistency yields better results.
The fourth is not eating enough protein. Protein helps stabilize blood sugar, support muscle mass, and maintain steady energy. Without adequate protein, meals can lead to energy spikes and crashes, prompting a reliance on caffeine or sugar. Anchoring meals with enough protein is a straightforward way to achieve more consistent energy.
The fifth is constant snacking instead of balanced meals. Snacking itself is not a problem, but grazing throughout the day without substantial meals can cause blood sugar fluctuations. Meals that include protein, healthy fats, and fiber are more grounding and sustaining than frequent, light snacks.
The sixth is overloading on raw foods. Raw vegetables and smoothies are often seen as healthy, but they are not always the most supportive option. This is particularly true in colder months, during times of stress, or postpartum. Large amounts of raw foods can be harder to digest, leading to bloating, discomfort, and low energy. Cooked, warming meals are often easier on the body.
The seventh is trying to optimize everything. The mental effort of trying to do everything perfectly becomes its own form of stress. Tracking, timing, and constant optimization can keep the nervous system in a state of pressure. Over time, this mental load alone can drain energy more than any single habit.
Simple Adjustments for Better Energy
If these habits sound familiar, the response is not to change everything overnight. A gentle recalibration often works best. The aim is to work with the body, not against it.
Consider eating a little more than you think you need. If meals are built around whole foods, try making them more substantial by adding an extra egg, a scoop of rice, or a handful of healthy fats to maintain steady energy.
Do not skip your first meal. Aim to eat within an hour of waking, choosing something with protein, healthy fats, and fiber to help stabilize blood sugar and support morning energy.
Match your workouts to your energy. Keep movement consistent, but adjust the intensity based on how you feel. Walking, strength training, and lower-impact workouts can be more effective than pushing through exhaustion. Even a 20-minute session can be impactful.
Build meals around protein. Start with a solid protein source like chicken, Greek yogurt, cottage cheese, egg whites, or tofu, then add carbohydrates and fats. This can help reduce energy crashes and promote balance.
Prioritize meals over constant snacking. Focus on two to three balanced meals before relying on snacks. If you do snack, pair protein with carbohydrates for better energy stability.
Lean into warm, cooked foods. Especially during stressful times, meals like soups, roasted vegetables, and sautéed greens are often easier to digest and more sustaining.
Simplify your routine. Choose one or two habits that feel supportive right now and let the rest go. Reducing mental clutter can lead to more clarity and, in turn, more energy.
When energy feels off, the instinct might be to try harder: eat cleaner, be more disciplined, wake up earlier. But often, the opposite is true. The most supportive shift can be to loosen your grip. Eating a little more, resting a little more, simplifying your plate, and letting your body feel safe again can have a profound effect on well-being.
The author is Edie Horstman, founder of the nutrition coaching business Wellness with Edie. Her expertise is in women’s health, including fertility, hormone balance, and postpartum wellness.
