Good morning!

It’s Thursday, March 6th, and today we’re breaking down five common habits that are silently draining your energy. If you often feel sluggish, unmotivated, or unable to focus, your daily routine might be working against you.

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The 5 Worst Habits for Energy (And What to Do Instead)

Fatigue isn’t just about getting too little sleep. Many people wake up feeling exhausted even after a full night’s rest. Often, the culprit is not a lack of sleep but rather habits that disrupt energy production, brain function, and metabolic balance. Here’s what might be draining you—and how to fix it.

1. Skipping Protein in the Morning

Why It Drains You:
When you wake up, your body needs fuel to stabilize blood sugar and support neurotransmitter production. A breakfast that’s high in carbohydrates but low in protein (or no breakfast at all) sets you up for a blood sugar crash, leaving you feeling drained by mid-morning. Without enough protein, your body also struggles to produce dopamine and acetylcholine—two key neurotransmitters that drive focus and motivation.

What to Do Instead:
Start your day with at least 20-30 grams of protein to provide steady energy and mental clarity. Ideal protein sources include eggs, Greek yogurt, cottage cheese, or a protein shake. If you prefer intermittent fasting, make sure your first meal is protein-rich to avoid the rollercoaster of energy dips throughout the day.

2. Drinking Caffeine Too Early

Why It Drains You:
Many people rely on caffeine to wake up, but drinking coffee first thing in the morning can backfire. Your body naturally produces cortisol—a hormone that helps regulate wakefulness—shortly after waking. Drinking coffee immediately blunts your natural cortisol response, making you more dependent on caffeine for energy. Over time, this can lead to increased fatigue, caffeine tolerance, and afternoon crashes.

What to Do Instead:
Delay caffeine intake by 60-90 minutes after waking to allow your natural cortisol rhythm to do its job. In the meantime, hydrate with water and electrolytes to replenish fluids lost overnight. If you need a morning boost, try a short walk outside—natural sunlight helps regulate your circadian rhythm and promotes wakefulness.

3. Sitting Too Much and Moving Too Little

Why It Drains You:
Prolonged sitting slows circulation, reduces oxygen flow to the brain, and makes your metabolism less efficient at producing energy. Even if you exercise daily, extended periods of sitting can trigger insulin resistance, leading to sluggishness and brain fog. Additionally, a lack of movement impairs lymphatic drainage, making it harder for your body to clear out toxins that contribute to fatigue.

What to Do Instead:
Incorporate movement breaks throughout your day. Aim to stand up every 30-60 minutes, take a short walk, or do a few stretches. If possible, get outside in the morning for 5-10 minutes of natural light exposure—this enhances mitochondria function, which directly impacts energy production. If you work at a desk, try a standing desk or walking meetings to keep blood circulation strong.

4. Too Much Screen Time and Poor Light Exposure

Why It Drains You:
Spending long hours in artificial lighting and staring at screens disrupts your body’s natural light-dark cycle. Blue light exposure late in the evening suppresses melatonin production, which negatively impacts sleep quality. Even if you sleep for eight hours, poor light exposure can lead to low-quality rest, making you feel groggy the next morning.

What to Do Instead:
Get at least 10-15 minutes of sunlight within an hour of waking to help set your circadian rhythm. Reduce screen exposure at least an hour before bed and switch to warm lighting in the evening. If you must use screens at night, try using blue-light-blocking glasses or night mode settings on your devices to minimize the impact on melatonin.

5. Eating Too Late at Night

Why It Drains You:
Late-night eating forces your body to focus on digestion instead of deep sleep and recovery. This can lead to higher nighttime cortisol, more fragmented sleep, and grogginess the next morning. Additionally, eating too close to bedtime increases the risk of acid reflux and blood sugar imbalances, both of which can contribute to restless sleep.

What to Do Instead:
Aim to finish eating at least two to three hours before bedtime. If you need a snack, go for something light and protein-rich, like Greek yogurt or a handful of almonds. Avoid high-carb or sugary snacks, as they can cause a blood sugar spike followed by a crash in the middle of the night.

Questions to Ask Yourself

• Am I constantly experiencing an afternoon energy crash?

• Do I rely on coffee first thing in the morning to wake up?

• How often do I take movement breaks during the day?

• Am I getting enough natural light exposure in the morning?

• Do I eat too close to bedtime?

Energy isn’t just about getting more sleep—it’s about optimizing your body’s natural rhythms. Making small shifts in your daily habits can lead to sustained energy, better focus, and fewer crashes.

Your Challenge This Week: Reset Your Energy

For the next five days, focus on one of these energy-draining habits and commit to fixing it.

Your action steps:

• Day 1: Start your day with a high-protein breakfast (or break your fast with protein).

• Day 2: Delay your first cup of coffee by at least 60 minutes after waking.

• Day 3: Set a reminder to stand up and move every 30-60 minutes.

• Day 4: Get at least 10 minutes of direct sunlight exposure in the morning.

• Day 5: Stop eating at least two hours before bed and notice how you sleep.

By the end of the week, you’ll likely feel more focused, alert, and energized. Small daily changes can lead to big improvements.

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

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