Why you always feel tired

… and how to reclaim your energy!

Ever wonder why your energy seems to dip no matter how much you sleep or how many coffee refills you grab? Modern life is full of hidden energy drains that subtly wear you down, often leaving you with that constant, nagging fatigue. But with a few shifts, you can tap into your body’s natural rhythm

Here’s an in-depth look at five common energy drains, backed by science, and practical ways to address each one.

1. Caffeine before sunlight

Caffeine feels like an instant energiser, but it disrupts our natural circadian rhythm if consumed too early in the day. Our body’s circadian clock relies on morning sunlight exposure to properly release cortisol, the hormone responsible for wakefulness and alertness. When we consume caffeine before sunlight exposure, we bypass the natural “wake-up” process, resulting in higher stress hormone levels and fragmented energy later on.

What the science says

Studies show that sunlight, specifically early morning UVA light, sets our circadian rhythm by stimulating photoreceptors in the retina, which send signals to the brain’s suprachiasmatic nucleus (SCN). The SCN then balances cortisol production, helping us feel alert in the morning and preparing us for sleep at night.

How to fix it

Delay caffeine by at least an hour after waking, and spend 10–15 minutes outdoors first thing in the morning. Direct sunlight helps synchronise your circadian rhythm, while grounding (walking barefoot) can stabilise your body’s electrical field, reducing inflammation and supporting stress resilience.

2. Processed Foods

The majority of processed foods are high in refined sugars, additives, and preservatives, but low in essential nutrients. These foods spike blood glucose levels rapidly, leading to a quick energy crash that requires constant refueling.

By contrast, our ancestors’ diets were rich in whole-animal nutrients, such as minerals, vitamins, and amino acids from organs, cartilage, and bone, which are often absent from modern diets.

What the science says

Processed foods disrupt glucose metabolism, causing fluctuations in blood sugar that lead to “energy crashes.” Conversely, nutrient-dense whole foods, like organ meats, rich in B vitamins, iron, and retinol (active vitamin A), provide the steady energy release and bioavailable nutrients that our bodies are designed to metabolise efficiently.

How to fix it

Focus on whole, single-ingredient foods and consider adding nutrient-rich ancestral foods like organ meats or bone marrow. 

3. Chronic Stress

Ongoing stress doesn’t just impact your mood, it triggers the adrenal glands to release a constant stream of cortisol, placing you in a perpetual state of “fight or flight.” Over time, this adrenal strain depletes key resources needed for energy production, like vitamin C, magnesium, and B vitamins. Chronically elevated cortisol levels also disrupt sleep patterns, making it harder to feel refreshed even after a full night’s rest.

What the science says

Chronic stress is linked to adrenal fatigue, which occurs when the adrenal glands are overworked. Studies indicate that elevated cortisol disrupts blood sugar and inflammation levels, leading to fatigue, poor immune function, and weakened stress resilience.

How to fix it

Incorporate calming practices like deep breathing or meditation to activate your body’s relaxation response, and consider adding vagus nerve massage as a soothing part of your wind-down routine.

The vagus nerve, linking the brain to essential organs like the heart, lungs, and gut, plays a key role in regulating heart rate, digestion, and stress recovery. Regular vagus nerve massage over time can boost vagal tone, helping your body build resilience and recover more effectively from daily stressors.

4. Endocrine disruptors

Our environment is full of hormone-disrupting chemicals like BPA (found in plastics), phthalates (common in cosmetics), and heavy metals that interfere with endocrine function. These disruptors mimic natural hormones, throwing off hormonal balance and leading to symptoms like fatigue, brain fog, and sleep disturbances. Endocrine disruptors can accumulate in the body, disrupting the delicate hormonal balance needed for optimal energy.

What the science says

Research shows that endocrine-disrupting chemicals can lead to “hormone receptor fatigue,” where the body’s receptors become less sensitive to essential hormones like cortisol, insulin, and thyroid hormones. These disruptions hinder metabolism, cellular repair, and immune response, all critical for energy.

How to fix it 

Reduce your exposure by using chemical-free, natural skincare products, drinking filtered water, and avoiding single-use plastics. Prioritise wearing natural dibres like cotton, which are less likely to carry synthetic chemicals, and choose safer cookware (like stainless steel or cast iron) to minimise exposure to hormone-disrupting substances.

5. Sedentary Lifestyle

Our bodies evolved to move regularly, not to remain seated for prolonged periods. When we are sedentary, blood flow decreases, reducing oxygen delivery to tissues and slowing down nutrient transport to cells. Lack of movement also limits the release of endorphins, the natural “feel-good” chemicals that elevate mood and energy.

What the science says

Regular movement, even gentle activities like walking, helps increase blood circulation and improves cardiovascular health, both of which are essential for cellular energy production. Research supports that physical activity also boosts mitochondrial function, the energy factories in our cells, leading to better endurance and mental clarity.

How to fix it

Aim for 10,000 steps a day, break up periods of sitting, and incorporate stretching, yoga, or brisk walking into your routine. Consistent movement supports energy flow throughout the body, preventing that stagnant, sluggish feeling that comes from too much inactivity.

True energy isn’t something we chase, it’s something we uncover when we strip away what’s keeping us disconnected from our bodies and nature. By returning to basics, like morning light, real foods, and meaningful movement, we tap into an energy that’s steady, unforced, and entirely our own

Imagine waking up with the same energy and clarity our ancestors once felt, grounded, resilient, and deeply alive