3 Nutrition Mistakes That Are Draining Your Energy (And What to Do Instead)

If you feel like you’re constantly tired no matter how much you sleep, you're not alone—and you're definitely not lazy.

As a women’s health dietitian, I see the same common nutrition mistakes come up again and again with clients who are struggling with low energy, brain fog, and feeling "off" in their bodies. The good news? These habits are totally fixable.

Let’s break down 3 sneaky nutrition patterns that may be draining you—and how to build meals that work with your body, not against it.

Mistake #1: Skipping Breakfast (or Reaching for Only Coffee)

Waking up and going straight for caffeine (or skipping food altogether) puts your body into stress mode before the day even starts. Your blood sugar crashes, cortisol spikes, and suddenly you’re on an energy rollercoaster by 10 a.m.

What to Do Instead: Eat within an hour of waking—and build your breakfast around 30g of protein. Add healthy fat (like avocado or nut butter) and fiber-rich carbs (like berries or sourdough toast) for stability.

Try: Eggs + breakfast sausage + sautéed greens + sweet potato hash + coconut oil drizzle

Mistake #2: Undereating (Especially During the Day)

So many women unknowingly eat too little—especially when trying to be "healthy."

Light lunches and skipping snacks can leave your body under-fueled, which slows your metabolism and increases cravings later on.

What to Do Instead: Start viewing food as fuel. Include real, whole-food meals with protein, fat, and colorful fiber. If your energy crashes every afternoon, it may be your body begging for more, not less.

Mistake #3: Eating Carbs Without Protein

Carbs aren’t bad (and we don’t fear them here), but eating them solo—like a banana on its own or a handful of crackers—can spike blood sugar and lead to energy dips.

What to Do Instead: Pair your carbs with protein or fat to keep blood sugar steady. This helps with energy, focus, and hormone balance.

Examples:

• Banana + almond butter

• Rice crackers + turkey slices

• Apple + full-fat Greek yogurt

Ready to Build Meals That Actually Support Your Energy?

Grab my free Nutrition Blueprint to learn how to:

• Create balanced meals (with zero calorie counting)

• Build a sample day of eating

• Support your metabolism and hormone health naturally

This isn’t about perfection. It’s about creating habits that help you feel good—physically and emotionally.

[Download the Free Nutrition Blueprint here] or [Apply for coaching] if you’re ready to get personalized support.