Tired of Feeling Like You’re Running on Empty? This is Why Your Energy is Low (And How to Fix It)

You’re Not Lazy. You’re Running on Empty.

If you’ve been feeling constantly drained, waking up exhausted even after a full night’s sleep, relying on caffeine just to get through the day and wondering why your energy is so low—I see you. And I want you to know, it’s not your fault.

Modern life has set you up to feel this way. The stress, the endless to-do lists, the conflicting health advice that leaves you overwhelmed instead of empowered. It’s no wonder you feel like you’re running on fumes. But here’s the good news: you don’t have to stay stuck in this cycle.

Let’s break down why your energy is low and what you can do about it—without extreme diets, expensive supplements, or punishing yourself at the gym.

The Real Reason You’re So Tired (It’s Not What You Think)

Energy isn’t just about getting enough sleep or eating the right foods (although those matter). Your body is constantly balancing multiple factors that impact how energised you feel, and when one of these is off, everything feels harder.

Here are the key culprits:

1. Your Stress Levels Are Wiping You Out

Stress isn’t just mental—it’s physical. When you’re constantly under pressure, your body pumps out cortisol, your primary stress hormone. In the short term, this helps you push through challenges. But over time, high cortisol drains your energy, disrupts your sleep, and makes your body hold onto fat (especially around your middle).

And here’s the kicker: even if you think you’re handling stress well, your body might be telling a different story.

Try This: Start your day with 10 minutes of natural light exposure. Morning sunlight tells your body that it’s time to be awake and alert, helping to regulate your cortisol levels naturally.

2. Your Blood Sugar is a Rollercoaster

That mid-afternoon crash? The brain fog? The irritability? They’re not just signs of a busy life—they’re symptoms of blood sugar imbalances.

When you eat highly processed carbs or rely on coffee to push through fatigue, your blood sugar spikes and then crashes, leaving you feeling worse than before. This cycle forces your body to work overtime to stabilise energy levels, leaving you even more exhausted.

Try This: Start your morning with a protein-rich breakfast to keep your blood sugar stable. Think eggs, Greek yoghurt, or a smoothie with protein and healthy fats—not just toast or cereal.

3. You’re Out of Sync with Your Natural Rhythms

Your body isn’t designed to function under artificial light late into the evening and wake up groggy from poor-quality sleep. Your circadian rhythm (your internal body clock) relies on light exposure to regulate energy, mood, and metabolism.

If you’re spending your evenings staring at screens and your mornings rushing out the door, your body is missing the signals it needs to wake up feeling refreshed.

Try This: Swap your phone for a book at night and use warm, dim lighting (free from blue light) in the evening. If you don’t already have something, you could try a blue light free reading light like this one (affiliate link – but it’s the one I use and love it!). Your sleep will thank you.

4. Your Mitochondria Are Struggling

Mitochondria are your body’s tiny energy factories, and they need the right fuel to function properly. Poor diet, lack of movement, and high stress can make them sluggish, leaving you feeling drained no matter how much you sleep.

Try This: Move your body every day—even just a 10-minute walk after meals can help support mitochondrial function and improve energy levels.

You Don’t Have to Stay Stuck in the Exhaustion Cycle

I know what it feels like to be constantly drained. To think, “This is just how life is now.” But I promise, you don’t have to settle for feeling like this.

The key isn’t in extreme diets or unsustainable routines—it’s in making small, strategic shifts that work with your body, not against it.

And the best part? You can start today.

One Simple Shift to Try Right Now

If you’re overwhelmed, start here: Get outside for 5 minutes first thing in the morning.

No phone, no sunglasses—just natural light on your skin and in your eyes. This one habit can help regulate your hormones, stabilise your mood, and improve your sleep, all of which directly impact your energy levels.

Feeling exhausted isn’t a life sentence. You can get your energy back, and I’m here to help you do it.

Want more personalised guidance? Let’s chat. Book a free call with me, and let’s find the best way to get you feeling like yourself again.