The Truth About Energy Zappers. Daily Habits That Drain Your Energy

Ever feel like no matter how much coffee you drink, you’re tired and fatigued all day? You wake up exhausted, push through work with brain fog, and crash by evening—only to repeat the cycle the next day.

You might be wondering, “Why do I feel tired and exhausted all the time?”. 

Fatigue isn’t just about lack of sleep. Many busy moms unknowingly follow energy-draining daily habits that leave them running on empty. The good news? Once you identify these habits, you can reclaim your energy, focus, and calm.

Let’s dive into some hidden energy zappers and simple ways to boost energy level naturally.

Skipping a Protein-Packed Breakfast – A Morning Habit That Drains Energy

Your mornings are chaotic as a busy mom, and it’s tempting to grab a coffee and a quick carb-loaded breakfast. But skipping protein in the morning is a recipe for brain fog and fatigue later in the day.

Why It Drains Your Energy:

• Eating only carbs (like toast, cereal, or fruit smoothies) causes blood sugar spikes and crashes, leading to inconsistent energy throughout your day. 

• Energy crashes affect cortisol levels during the day. As your blood sugar drops too low, your body increases cortisol to help bring it back to normal levels. Stressed-out moms don’t realize their breakfast can make them feel even more burned out. 

• A lack of protein prevents your body from producing neurotransmitters like dopamine, which help with focus and motivation. (1)

Simple Fix:

Prioritize morning habits that support energy, like a protein-rich breakfast:

✅ Eggs with avocado and whole-grain toast

✅ Greek yogurt with nuts and berries

✅ A smoothie with protein powder, spinach, and chia seeds

Why Too Much Caffeine Disrupts Cortisol Levels During the Day

Caffeine feels like an energy boost, but it can mess with cortisol levels during the day, leading to burnout and poor sleep.

Why It Drains Your Energy:

• Coffee can spike cortisol first thing in the morning instead of letting it naturally rise.

• Research shows that consuming too much caffeine throughout the day can impact cortisol levels during the day, potentially throwing off your energy cycles. (2) 

• Drinking caffeine in the afternoon interferes with melatonin production, making sleep worse. Even consuming coffee six hours before bedtime can disrupt sleep. (3)

Simple Fix:

✅ Wait 60-90 minutes after waking before drinking coffee.

✅ Switch to green tea or matcha in the afternoon for a gentler boost.

How Gut Health and Energy Are Connected: Avoiding Nutrient Malabsorption

Many moms don’t connect gut health and energy, but a struggling digestive system can lead to brain fog and fatigue.

Why It Drains Your Energy:

• Poor gut health = nutrient malabsorption and vitamin deficiencies (like iron, B12, and magnesium), making you feel tired and fatigued all day. An unhealthy gut prevents the body from fully digesting foods and absorbing essential nutrients. This can result in various health problems, including deficiencies in vitamins and minerals, which can lead to brain fog and fatigue. 

• An unhealthy gut triggers inflammation. A healthy gut maintains a balance between beneficial and harmful bacteria. Disruptions in this balance, known as dysbiosis, can lead to the overgrowth of pathogenic bacteria that trigger inflammation. Moreover, the intestinal lining acts as a barrier, controlling what passes into the bloodstream. When this barrier is compromised, potentially harmful substances can enter the bloodstream, leading to inflammation. 

• Factors that disrupt gut health include unhealthy food choices ( too much processed foods, refined sugar, unhealthy fats), medications, and stress. 

• About 80% of serotonin is produced in the gut. A disrupted gut microbiome affects serotonin levels, impacting mood and focus.

Simple Fix:

✅ Eat fiber-rich foods like leafy greens, flaxseeds, and oats.

✅ Add probiotics (yogurt, kimchi, or a supplement).

✅ Cut down on processed foods and sugar, which feed harmful gut bacteria.

Sitting Too Much – A Hidden Exhaustion Cause

As a working mom, you’re on the go—but desk jobs and long commutes mean hours of sitting, which can zap your energy without even realizing it.

Why It Drains Your Energy:

• Sitting for long periods reduces circulation, leading to less oxygen and nutrients to the brain. A study in Experimental Physiology found that prolonged sitting decreased blood flow to the brain—but frequent short walks helped restore it. (4)

• A sedentary lifestyle spikes stress hormones, keeping cortisol levels high. Prolonged inactivity can disrupt cortisol balance, increasing stress and fatigue.

Simple Fix:

✅ Set movement reminders (walk around every hour).

✅ Do 5-minute energy-boosting stretches.

✅ Take short walks after meals to stabilize blood sugar.

Emotional Stress & Overcommitment – Another Major Energy-Drainer

Saying "yes" to everything—work deadlines, school events, family obligations—drains your mental and physical energy.

Why It Drains Your Energy:

• Emotional stress keeps cortisol high, leading to brain fog, anxiety, and exhaustion.

• People-pleasing and lack of boundaries create chronic overwhelm.

Simple Fix:

✅ Schedule downtime for yourself (even 10 minutes helps).

✅ Say no without guilt—your well-being comes first.

✅ Journal or practice gratitude to reframe stress.

Poor Hydration - The Most Overlooked Energy Zapper!

If you’re tired and fatigued all day, dehydration might be to blame.

Why It Drains Your Energy:

• Dehydration slows circulation, reducing oxygen flow to the brain. 

• It mimics fatigue symptoms like brain fog, irritability, and sluggishness.

• Your brain consists of 75% of water. Therefore, even mild dehydration can impact its functions.

Simple Fix:

✅ Start your morning with a glass of water + sea salt for electrolytes.

✅ Carry a water bottle and sip throughout the day.

Lack of Sunlight Exposure – The Missing Morning Habit

Working most of the day in an office and then spending your evenings at home means you lack sufficient sunlight exposure. This, in turn, disrupts your circadian rhythms, leaving you feeling exhausted.

Why It Drains Your Energy:

• Morning sunlight regulates cortisol and melatonin production, keeping energy levels stable.

• Lack of daylight exposure is linked to low Vitamin D. This nutrient is essential not only for your bone health but also for energy production.

• Sunlight triggers serotonin production, boosting happiness and alertness. (5)

Simple Fix:

✅ Get 10-15 minutes of sunlight in the morning.

✅ Avoid sunglasses early in the day to let natural light hit your eyes.

Reclaim Your Energy: A Simple Reset Plan

Instead of just removing bad habits, here’s how to boost energy level naturally:

✅ Morning habits that fuel energy: Hydration, protein, sunlight, movement.

✅ A 3-day reset plan: Prioritize whole foods, rest, and hydration.

✅ Daily micro-habits: Small shifts (like deep breathing and stretching) that add up.

Feeling tired constantly with no energy doesn’t have to be your normal. By tweaking your daily habits, you’ll start feeling more energized, focused, and calm.

Which energy zapper are you tackling first? Drop a comment or DM me on Instagram. 

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References:

(1) Dalangin R., Kim A., Cambell R. The Role of Amino Acids in Neurotransmission and Fluorescent Tools for Their Detection. National Library of Medicine. August 27, 2020. https://pmc.ncbi.nlm.nih.gov/articles/PMC7503967/#sec4-ijms-21-06197

(2) Lovallo W., Whitsett Th., Mustafa al’Absi, Sung B., Vincent A., Wilson M. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. National Library of Medicine. February 27, 2008. https://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/#S11

(3) Drake Ch., Roehrs T., Shambroom J., Roth Th. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine. November 15, 2013. https://jcsm.aasm.org/doi/10.5664/jcsm.3170?utm_source

(4) Carter S., Draijer R., Holder S., Brown L., Thijssen D., Hopkins N. Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. National Library of Medicine. September 1, 2018. https://pubmed.ncbi.nlm.nih.gov/29878870/

(5) Frysh P. Sunlight and Your Health. WebMD. March 10, 2024. https://www.webmd.com/a-to-z-guides/ss/slideshow-sunlight-health-effects

Hi, I'm Kinga Zerhouni!

As a functional health coach, I help busy moms overcome chronic brain fog, fatigue, and burnout by addressing dysregulated cortisol and creating sustainable wellness habits.