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Good morning!

It’s Thursday, April 10, and today we’re exposing the sneaky habits that quietly wreck your energy all day long. These aren't the obvious culprits—these are the silent saboteurs that make you feel tired, distracted, and unfocused, even when you think you’re doing everything “right.”

If you’ve been feeling off lately—but can’t figure out why—this one’s for you.

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The 5 Hidden Energy Killers

(You’ve probably done 3 of these today already)

You don’t need a new energy drink. You need to stop leaking energy like a phone stuck on 4% battery.

Let’s cut the nonsense and fix what’s really draining you.

1. Doomscrolling Before You Get Out of Bed

Starting your day with bad news and filtered faces? That’s a cortisol spike wrapped in a comparison hangover. Your brain immediately goes into reaction mode, not creation mode.

What to do: Delay phone use for 30 minutes. Wake up with light and movement—not a Twitter meltdown.

2. Starting Your Day with Sugar or Carbs Only

A bagel or smoothie sounds great… until your blood sugar spikes, crashes, and leaves you staring at your screen like you forgot how to human.

What to do: Build your breakfast around protein and fat. Blood sugar stability = steady energy.

3. Sitting for Hours Without Moving

The body was built to move. When you sit all day, lymph stagnates, blood flow slows, and your brain gets foggier than a window in winter.

What to do: Set a timer to stand up every hour. Bonus points if you walk around or stretch.

4. Drinking Caffeine on an Empty Stomach

You think it’s giving you energy, but it’s also spiking cortisol and acid, which can lead to anxiety and energy crashes.

What to do: Eat something first. Then sip your coffee. Your adrenals will thank you.

5. Clutter and Decision Fatigue

Too much visual noise and too many tiny decisions sap mental energy. (Yes, picking which of your 7 water bottles to use counts.)

What to do: Streamline your environment. Set up a few defaults. Automate what you can.

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Questions to Ask Yourself

• Do I feel tired even when I sleep enough?

• Do I reach for sugar or caffeine multiple times a day just to function?

• Do I crash in the afternoon like it’s a daily tradition?

• Do I scroll my phone before I even get out of bed?

• Do I feel overstimulated and under-focused by mid-morning?

If you said yes to two or more, you’re probably being drained by one (or more) of these hidden habits.

Your Challenge This Week: The Energy Audit

For the next 7 days, pick two of the energy killers above and eliminate them from your routine. Track how your energy feels by the end of the week—any less brain fog? Fewer crashes? More momentum?

Try this combo if you need a place to start:

• No phone for 30 min after waking

• Protein-rich breakfast with zero added sugar

You don’t need to overhaul your life. You just need to stop the silent energy leaks.

That’s all for this week’s edition of Health Hacked! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

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Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.