Tired All the Time? 7 Sneaky Reasons You're Low On Energy (And How to Fix Them)

July 30, 2025

If you feel like you're dragging through the day, you're not alone.

You wake up feeling groggy, need caffeine to function, and hit the afternoon slump harder than ever. And even when you try to get more rest or clean up your diet, you still feel exhausted.

Let's get one thing clear: you're not lazy, broken, or doing it wrong. Your body is changing, your hormones are shifting, and your energy systems might be crying out for support.

The good news? You don't need to overhaul your life to start feeling better. In fact, just a few small tweaks can bring big results.

Below are 7 sneaky (but super common) reasons you're struggling with low energy - and how you can start turning things around today.

1. You’re Not Eating Enough Protein

If you’re tired all the time, one of the first things to check is your protein intake.

Protein does more than help you build or maintain muscle—it’s also key for steady blood sugar, hormone production, and lasting energy.

When you skimp on protein:

You’re more likely to experience energy crashes
You may feel hungry or crave sugar shortly after meals
Your metabolism can slow down due to muscle loss

Small fix with a big impact:

Start your day with a protein-rich breakfast (a shake is the easiest option)
Aim for 20–30 grams of protein per meal
Use tools like the TransformHQ Meal Replacement Shake to help you hit your goals easily, especially on busy days

2. Poor Sleep is Draining Your Battery

You might be in bed for 8 hours, but are you actually getting quality sleep?

For women over 40, sleep can become more difficult thanks to shifting estrogen levels, increased cortisol, and racing minds at night. And poor sleep is one of the biggest contributors to:

Persistent fatigue
Slower metabolism
Strong cravings
Mood swings

How to improve sleep naturally:

Create a calm nighttime routine: think dim lights, stretching, magnesium, and no screens before bed
Avoid caffeine after lunch and keep your bedroom cool and dark

Even one extra hour of quality sleep per night can lead to better energy, fewer cravings, and faster results.

3. You're Dehydrated (and Don't Even Know It)

Mild dehydration can cause serious energy dips - ven before you feel thirsty.

In fact, even being 1% dehydrated can lead to:

Brain fog
Low energy
Sugar cravings
Headaches

What to do:

Start your morning with a full glass of water before coffee
Aim for half your body weight in ounces of water each day
Add flavor drop, lemon, or colagen to make it more fun

This one tiny shiift can help you feel clearer, more focused, and energized by midday.

4. Your Hormones Are Out of Sync

Hormonal shifs in your 40s and 50s can lead to fatigue, irritability, weight gain, and stronger cravings.

Your levels of estrogen, progesterone, insulin, and cortisol are likely changing - and they directly affect your energy levels.

Hormonal imbalance can show up as:

Midsection weight gain
Mood swings of anxiety
Trouble sleeping
Afternoon fatigue

Small but powerful fixes:

Prioritize protein and fiber to stabalize blood sugar
Walk after meals to reduce insulin spikes
Create simple stress-reduction habits like journaling, deep breathing, or walking outside
Talk to your doctor if symptoms persist - but know that small daily actions still move the needle.

This one tiny shiift can help you feel clearer, more focused, and energized by midday.

5. You're Burning the Candle at Both Ends

So many women over 40 are in a constant state of doing. You're caring for family, managing work, helping aging parent, or all of the above. Burnout isn't just mental - it shows up in your body as full-on fatigue.

Signs of burnout:

You feel tired even after a full night's sleep
You're irritable or emotionally drained
You're too exhausted to do things you enjoy

Here's your permission slip:

Rest is productive. It's not a weakness - it's required for transformation
Try the 5-minute recharge rule: pause your day for just 5 minutes to breathe, walk, journal, or stretch
Build in small breaks to restore your energy before it hits rock bottom

This one tiny shiift can help you feel clearer, more focused, and energized by midday.

6. You're Not Moving Enough (But You Don't Need to Go Hard)

It sounds counterintuitive, but movement actually creates energy.

You don't need to crush high-intensity workouts to feel the difference. In fact, for many women over 40, too much intensity leads to burnout and fatigue.

Easy movement ideas that boost energy:

10-minute walk after lunch or dinner
Gentle stretching in the morning
Dancing around the house while cooking
Light resistance training 2-3 times per week

Exercise increases circulation, boosts mood, and helps regulate hormones. Even just 10 minutes a day can shift your energy quickly.

7. You're Spending Too Much Time Indoors

When you stay indoors all day, your energy can tank fast. Natural light helps reset your body’s internal clock, and fresh air boosts oxygen to your brain—both of which give you a quick mood and energy lift.

Simple ways to get outside more: