Where Did All My Energy Go?

Where Did All My Energy Go?

Ever find yourself asking, “Where did all my energy go?” It’s a question I know well. Most days, I just want enough energy to enjoy my day, tackle my to-do list, and feel good. Simple, right? But these days, feeling constantly drained can seem like the new norm.

What are the causes of low energy? The reality is, that life is busy, and sometimes, we overlook the essentials that keep our energy levels fully charged. One of my favorite reminders (and yes, I need it too) is “Fill your own cup first so you have enough to give.” There are plenty of reasons energy might take a dip, and the fixes can be easier than you think. Let’s start with the basics of natural ways to boost energy and dig deeper from there.

1. Drink Water for Energy

Hydration is essential for energy, yet it’s often the most overlooked. Even mild dehydration—a 1-2% drop in body water—can impact mental clarity, physical performance, and overall mood. When your body lacks water, it has to work harder to function, leaving you feeling sluggish, tired, and often a bit irritable.

Beyond just being tired, dehydration can also lead to headaches, dizziness, and foggy thinking. I learned the hard way during a week in the desert; I didn’t realize how much dehydration could mess with my mood and mental clarity. Beyond fatigue, I felt irritable, grumpy, and even a little dizzy—a powerful reminder that water is non-negotiable.

Tips for Staying Hydrated:

• Set reminders. If you’re prone to forgetting, set alarms or use an app to track your intake.
• Carry a water bottle. Having water on hand makes it easier to sip consistently throughout the day.
• Make it enjoyable. Water doesn’t have to be boring! Try infusing it with fruit, and herbs, or using flavor packets (electrolytes are a great choice).
• Don’t ignore electrolytes. If you’re sweating a lot from exercise or heat, you’re losing essential minerals that help maintain energy levels. Add an electrolyte supplement if needed.

Remember, hydration doesn’t just mean drinking plain water. If you’re active or in a warm climate, consider replenishing with electrolytes, which balance the minerals you lose through sweat and help support energy at a cellular level.

Try: Zero Sugar Electrolytes

Feeling exhausted all the time isn’t normal. If you experience frequent fatigue, there’s likely one or more underlying causes. Prioritize sleep, eat nutritious meals, stay hydrated, exercise, manage stress, check for nutrient deficiencies, and take time for friends and family.

2. Prioritize Sleep to Restore Energy

Sleep is your body’s natural reset button, and it’s during sleep that your body performs crucial maintenance work. Quality sleep supports everything from hormone balance to cell repair, preparing you for whatever the day brings. While everyone’s needs vary, most adults need around seven to eight hours of quality sleep each night. But it’s not just about the number of hours—it’s about getting deep, restorative sleep.

During sleep, your body cycles through various stages, including deep sleep and REM sleep, where important restorative processes happen. These include everything from repairing cells and tissues to releasing growth hormones and consolidating memory. If you’re not cycling through these stages properly, you’ll likely wake up feeling groggy and unrefreshed.

Tips for Better Sleep:

• Optimize your environment. Keep your room cool, dark, and quiet. Consider using blackout curtains, a white noise machine, or earbuds.
• Create a wind-down routine. Avoid screens for an hour before bed, as the blue light from screens can interfere with your body’s melatonin production.
• Consider natural supplements. Ashwagandha or magnesium glycinate can support relaxation and improve sleep quality. Magnesium, in particular, helps calm the nervous system and has been shown to promote deeper, more restful sleep.
• Experiment with snore strips or mouth tape if you’re a mouth breather or snore. Poor breathing patterns during sleep can disrupt your body’s natural sleep cycles, leaving you tired the next day.
• Watch your intake of caffeine and alcohol. While caffeine can give a boost during the day, consuming it too late may disrupt sleep, and while alcohol might make you feel drowsy, it often leads to disrupted sleep cycles.

Try: Melatonin Drops, Magnesium Glycinate, Mouth Tape, Anti-Snore Breathing Strip, White Sound Machine, Earbuds

Read more here: What are the 4 Stages of Sleep?

Books: Supercharge Your Sleep…, Why We Sleep…,

3. Nutrition and Nutrients for Energy

Your food choices directly impact your energy. Nutrient deficiencies—especially in iron, B vitamins, and magnesium—are common culprits behind chronic fatigue. If you’re feeling tired despite good sleep, hydration, and rest, it might be worth checking for deficiencies.

Some key nutrients to be aware of include:

• Iron: Essential for transporting oxygen in the blood. Low iron levels (iron deficiency anemia) can cause fatigue, dizziness, and headaches due to reduced oxygen reaching tissues.
• Vitamin B12: Supports red blood cell production and nerve health. Low B12 levels can lead to weakness, fatigue, and even cognitive issues.
• Vitamin D: Known as the “sunshine vitamin,” vitamin D is vital for energy production, immune function, and bone health. Deficiency can cause low energy, muscle weakness, and mood changes.
• Magnesium: Plays a role in over 300 biochemical reactions in the body, including energy production. Magnesium deficiency can lead to muscle cramps, fatigue, and difficulty sleeping.
• Vitamin C: Essential for immune health and cellular function. It helps the body absorb iron, so low levels of vitamin C can compound iron deficiency and contribute to fatigue.
• Folate (Vitamin B9): Important for red blood cell formation and cell growth. Folate deficiency can result in anemia, causing tiredness and weakness.
• Riboflavin (Vitamin B2), Niacin (Vitamin B3), and Pantothenic Acid (Vitamin B5): These B vitamins are part of the process that converts food into energy. Low levels can contribute to overall sluggishness and lack of mental clarity.

Food sensitivities are another hidden culprit. I spent years exhausted before discovering I had a gluten intolerance, which was blocking my body’s ability to absorb nutrients. If you’re sensitive to foods like gluten, it can damage the tiny, nutrient-absorbing villi in your intestines. Damaged villi mean your body can’t fully absorb vitamins and minerals, no matter how nutrient-dense your diet is.

Also, many nutrients work best in pairs or combinations. A good multivitamin acts as a backup plan for days when your diet alone doesn’t cover the basics, giving your body a foundation of essential nutrients.

Try: Multivitamin, Iron, B12, Vitamin D, Magnesium, Vitamin C, Folate, Vitamin B2, Vitamin B3

Read more here: The Skin-Gut Axis

4. Exercise to Boost Energy Levels

Exercise is a powerhouse when it comes to boosting energy—even though it might seem counterintuitive at first. Moving your body helps you sleep better, detoxify, and actually generates energy at the cellular level. When you exercise, your body creates more mitochondria—the energy-producing “powerhouses” in your cells that convert food and oxygen into fuel.

Exercise also improves oxygen circulation, which supports mitochondria and helps your body use energy more efficiently. And the best part? It boosts your hormone levels, making you feel more alert, focused, and energized.

I get it—getting started is the hardest part. Here’s what’s helped me stay consistent:

1. Find an exercise buddy. Workouts, hikes, or classes with a friend make exercise feel less like a chore and more like social time. Don’t have a workout buddy? Post in a local group or strike up a conversation in a class.
2. Fuel up first. Sometimes all you need is a little boost. A coffee, energy mushroom blend, or a bit of creatine can work wonders. I’ve recently started taking creatine, and it’s been a game-changer for powering through workouts.

Try: Chin-Up Bar, Super Fuel Drink, Dual Motor Vibration Machine, Vibration Plate, Walking Pad Desk Treadmill

Read more here: How to Keep Friendships Thriving

Books: The One-Minute Workout, The Whole Body Reset, The Obesity Code, The 4-Hour Body

5. Manage Stress to Restore Energy

Stress is an inevitable part of life, but chronic stress can deplete your energy fast. Over time, it can even lead to something called stress-related exhaustion disorder, impacting brain structure and function. Find ways to counterbalance stress with activities like meditation, breathwork, or even a quick walk. If stress feels overwhelming, therapy might be a helpful support.

Try: Ashwagandha, L-theanine

6. Eat Good Food for Energy

Food is fuel, and the right diet can make or break your energy levels. Ultra-processed foods spike your blood sugar temporarily, leaving you crashing soon after. On the other hand, a diet rich in nutrient-dense foods like lean proteins, veggies, fruits, and healthy fats offers sustained energy.

When you don’t get enough calories or protein, your body will actually break down muscle and fat to meet energy demands, which can make you feel weak and tired. A balanced diet ensures steady energy and supports quality sleep, keeping you at your best.

7. Avoid Energy Sabotagers

Certain habits—like smoking, drinking alcohol, or drug use—are notorious energy drains. If you’re struggling with fatigue, cutting back on these can have a big impact on your overall energy levels and health.

8. Recharge Your Batteries

Sometimes, the best energy boost is doing what makes you feel happy and fulfilled. Dance, paint, spend time with friends, or take time for yourself. Hobbies and activities that bring joy release endorphins, naturally recharging your energy.

9. Check for Underlying Conditions

If fatigue feels chronic and unrelenting, an underlying health issue could be the cause. Persistent fatigue can result from conditions that impact hormones, metabolism, or other vital functions. Here are a few health factors to consider:

• Hormonal Imbalances: Thyroid issues, cortisol imbalances, and fluctuations in sex hormones can all contribute to fatigue. An underactive thyroid (hypothyroidism) can particularly slow metabolism, leaving you constantly drained.
• Chronic Fatigue Syndrome (CFS): This complex disorder causes long-lasting fatigue that doesn’t improve with rest and often worsens with physical or mental activity.
• Sleep Disorders: Sleep apnea, insomnia, or restless leg syndrome can interfere with the restorative sleep you need, leading to daytime exhaustion.
• Food Sensitivities and Allergies: Sensitivities, like gluten or dairy intolerances, may interfere with nutrient absorption and create inflammation, draining your energy over time.
• Iron-Deficiency Anemia: Low iron can lead to fatigue, dizziness, and headaches. Iron is crucial for oxygen transport in the blood, and low levels mean your body isn’t receiving enough oxygen to function at its best.
• Mental Health Conditions: Anxiety and depression can lead to physical fatigue. These conditions impact sleep, motivation, and overall energy levels.
• Autoimmune Disorders: Chronic inflammation and pain from conditions like rheumatoid arthritis, lupus, or fibromyalgia often cause severe fatigue.

If you suspect an underlying health condition, a simple blood test or evaluation with your doctor could help uncover the issue, giving you a clear path to reclaiming your energy.

Banish Exhaustion

Remember, feeling exhausted all the time isn’t normal. If you experience frequent fatigue, there’s likely one or more underlying causes. Be proactive and go through each item on this list—many of them are simple fixes that could recharge your energy by adjusting a few habits.

We hope this guide helps you simplify the journey to regaining your energy. Our goal is to support you in making small choices and creating positive new habits that bring back vitality. And if you’ve checked off these items and still feel persistently tired, use this list as a starting point for an informed conversation with your doctor to rule out any underlying health conditions.

Energy is essential to being who we want to be and creating the day we want to have. We’re here to help you feel your best and fully alive every day. If you have any insights or tips for boosting energy and showing up as your best self, please share them with us so we can spread the love far and wide.

This article provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.