The Common Mistake That Could Be Draining Your Energy (And How to Fix It)

Are You Running on Empty Before Your Day Even Starts?

Are You Running on Empty Before Your Day Even Starts?

This week, I was talking with a new client who mentioned that she had started fasting and not eating until 11 am. She asked me what I thought, before I shared my thoughts, I turned the question back to her and asked her how she felt by the time she got to 11 am. She admitted she was feeling nauseous, shaky, and watching the clock, waiting for it to be time to eat.

She had started fasting because she heard it could help with energy and focus, but instead, she found herself feeling depleted. I shared that skipping breakfast isn’t necessarily the best option for everyone. Extending the fasting window may work for some people, but for others, it can mean going too long without fuel, leading to energy crashes and cravings later in the day. In her case, we discussed adjusting her approach, either shortening the fast or shifting her last meal earlier in the evening rather than skipping breakfast entirely.

So, why can skipping breakfast be an issue for some people?

Why Skipping Breakfast Might Leave You Feeling Drained

Many people believe they’re “not hungry in the morning” or think skipping breakfast will help with weight management. But in reality, delaying your first meal can sometimes set off a chain reaction that leaves you feeling depleted. Here’s why:

1. Blood Sugar Dips and Energy Lows

When you wake up, your body has been fasting overnight. If you don’t refuel with a balanced breakfast, your blood sugar may dip too low, leaving you feeling sluggish, irritable, or craving quick fixes like caffeine or sugar.

Without a steady source of energy, your brain and body have to work harder to function optimally. This can lead to a foggy mind, poor concentration, and a lack of motivation. A balanced breakfast with protein, healthy fats, and fibre can help stabilise blood sugar levels and provide the slow-releasing energy your body needs to start the day strong.

2. Increased Reliance on Stress Hormones

Some people find that skipping breakfast means their body leans more on cortisol (a stress hormone) to keep them going. While cortisol naturally rises in the morning, relying on it for energy may leave you feeling wired but unfocused, or worse, exhausted later in the day.

When cortisol remains elevated for extended periods due to a lack of fuel, it can contribute to feelings of stress and anxiety. Over time, this may even impact digestion, sleep quality, and hormone balance. A nourishing breakfast can help regulate cortisol levels, allowing your body to feel calm and energised rather than overstimulated.

3. Inconsistent Energy Throughout the Day

A well-timed breakfast can help your body regulate energy production. Without it, some people feel fine in the morning but hit an energy slump by late morning or early afternoon.

This crash can make it harder to focus and more tempting to reach for quick-fix energy boosters like sugary snacks or caffeine. While these may provide temporary relief, they often lead to another energy dip later on, creating a vicious cycle of highs and lows. A breakfast that includes slow-digesting carbohydrates, protein, and fats can support sustained energy levels and help you avoid those frustrating crashes.

4. Stronger Cravings Later in the Day

If your first meal is delayed too long, your body may start looking for quick sources of fuel, making you more likely to crave refined carbohydrates or sugar later in the day.

Skipping breakfast can send a signal to your body that food is scarce, which may lead to overeating or making less nutritious choices later. This is because hunger hormones like ghrelin (which stimulates appetite) may increase throughout the day, driving you to seek out calorie-dense, processed foods. Eating a well-balanced breakfast can help regulate hunger hormones and prevent those late afternoon or evening cravings that can derail your energy and nutrition goals.

The Fix: A Balanced Breakfast for All-Day Energy

If you find that skipping breakfast leaves you feeling shaky, low on energy, or overly hungry later, try experimenting with a balanced morning meal. Here’s what an energy-boosting breakfast could include:

✔ Protein: Helps keep you full and supports steady energy (e.g., eggs, Greek yoghurt, smoked salmon, tofu, or protein smoothies).
✔ Healthy Fats: Support brain function and long-lasting energy (e.g., avocado, nuts, seeds, olive oil).
✔ Fibre-rich carbs: Provide slow-releasing energy (e.g., oats, whole grain toast, berries, or sweet potatoes).
✔ Hydration: Kick-start digestion and support mental clarity with a glass of water or herbal tea.

Quick & Easy Breakfast Ideas

Scrambled eggs with spinach and whole-grain toast
Greek yogurt with nuts, seeds, and berries
Overnight oats with chia seeds and almond butter
A smoothie with protein powder, banana, and flaxseeds

Ready to Take the Next Step?

If skipping breakfast leaves you feeling out of balance, it might be worth experimenting with a morning meal to see how your energy responds. Small shifts in your routine can have huge benefits for focus, mood, and overall well-being.

If you’re ready to take a structured, science-backed approach to boosting your energy, my 5 Steps to Boost Your Energy Levels in 30 Days e-course is designed to help you implement lasting changes. Inside, you’ll discover: ✔ How to balance blood sugar for steady energy all-day
✔ Key nutrients that naturally support energy production
✔ Simple strategies to reduce stress and improve sleep
✔ Practical steps to build habits that work for your lifestyle

As part of the course, you’ll also get bite-sized lessons, practical exercises, and downloadable resources to make changes easier to stick to.

You don’t have to feel exhausted all the time. Let’s get your energy back, one step at a time. Sign up here.

Author: Claire Thomas Registered Nutritional Therapist (BN (Hons), PGCert, PGCertEd, PGDiploma)

Categories: : boost your energy, boost your immunity, busyness, eating well