Why You're Always Tired (And How to Actually Fix It)

There it is again that midday monster creeping up on you. 

Your brain slowing down, all motivation sapped from your body as you stare blankly at the screen. Do you reach for your second cup of coffee? An energy drink? Maybe a nap?

Whatever your choice, you know deep down it's just a Band-Aid. You're buying yourself mere extra minutes of productivity before the fatigue catches up.

The Problem Is Getting Worse

Lately, it's escalating:

  • You're waking up already exhausted
  • Your occasional flirtation with stimulants has turned into full-on dependence
  • You're not operating anywhere near your true potential.

There's a version of you that:

  • Wakes up energized, never hitting snooze
  • Has energy lasting well beyond 2 PM
  • Doesn't need coffee just to function

But that version feels miles away. In this blog, I'll explain why you're always tired and how to actually fix it. 🌟

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The Real Culprit: Your Lunch 

For years, I struggled with the same problem. By 3 PM, I was completely fried – no focus, no motivation.

One day, I connected the dots. The main culprit wasn't lack of motivation – it was my lunch.

As a bodybuilder, I'd eat massive meals:

  • Giant bowls of rice 
  • Huge sub sandwiches 
  • Burritos the size of an infant 

After deciding to prioritize my brain over the bulk, I completely cut out lunches. It changed everything. 

The Science Behind the Food Coma 

Here's what happens with carb-heavy meals:

  1. Blood sugar rapidly spikes up 
  2. Your body pumps out insulin
  3. Insulin brings blood sugar back down
  4. But it overshoots and causes your energy to crash 

This is the food coma everyone experiences. But here's the thing we're not supposed to feel this way. We should have steady energy throughout the entire day.

The truth about carbs:

  • We need protein (amino acids) ✅
  • We need fats (fatty acids) ✅
  • There are no carb acids – we're just wired to become addicted to them

Beyond insulin crashes, high glucose actually lowers orexin in your brain – a neuropeptide that promotes wakefulness. 

My Carb Strategy 

I'm not telling you to go keto or carnivore. I still eat carbs.

But to take control of your energy, you need to control your carb intake:

  • Experiment with smaller portions or different timing
  • Try different carb sources I can eat fruit without crashing Mother Nature's sugar hits different! 
  • Consider not eating carbs until later in the day

When you do eat carbs early: Take berberine a glucose disposal agent that stabilizes blood sugar and prevents crashes. Studies show it's comparable to diabetic medications like metformin! 

The Electrolyte Game-Changer 

When your body is in a low-carb state, your kidneys release sodium. But here's what most people don't know:

Electrolytes (sodium, potassium, magnesium, calcium) are essential because your body is literally an electrical system:

  • Every thought 
  • Every heartbeat 
  • Every muscle contraction 

When electrolyte levels are low, it directly impairs your ability to think and focus. Most people with chronic headaches are actually just electrolyte deficient! 

Fix Your Water Quality 

The problem: Most water (cheap bottled, distilled, tap) doesn't have proper electrolytes. It may even flush them out of your body.

Better options:

  • Spring or artesian water
  • Add trace mineral drops 
  • Add salt to morning water (cheapest hack!) 
  • Use electrolyte pouches

The Stimulant Trap 

Caffeine and nicotine are mind-altering drugs that directly alter your brain's reward system, stress response, and emotional state.

If you've never taken a break, you owe it to yourself to discover:

  • Your baseline mood
  • Your baseline energy
  • Your baseline productivity

Honestly, there's something pathetic about relying on external sources just to talk to people, be in a good mood, or do your work.

My Stimulant Rules 


People metabolize caffeine differently, but here's what I do:

  • Keep caffeine below 200mg (not the recommended 400mg!)
  • Never have the same stimulant two days in a row

Example:

  • Day 1: Coffee 
  • Day 2: Nicotine pouch 
  • Day 3: Nothing 

This ensures:

  • You don't build tolerance
  • You're not constantly stressing your adrenal glands

My Supplement Stack 

With caffeine:

  • L-Theanine – Smooths out caffeine, creates calm focus
  • Ashwagandha – Balances cortisol spike from caffeine

Daily essentials:

  • Vitamin B5 (Pantothenic Acid) – Energy metabolism
  • Vitamin B1 (Thiamine) – Mental clarity
  • Acetyl L-Carnitine – Brain energy metabolism

Minimalist approach? Just ensure you get:

  • Core electrolytes
  • Vitamin D
  • B vitamins

Also try: Yerba mate or matcha 🍵 (matcha is not gay, that stuff slaps!)

The Hidden Problem: Dopamine Deficiency 

Sometimes tiredness isn't physical exhaustion – it's your brain craving dopamine.

Notice this pattern? People say "I'm tired" but don't nap. Instead they:

  • Scroll social media 
  • Watch TV 
  • Play games 

What's really happening: Your brain craves artificially high dopamine releases because everyday life isn't releasing enough.

Understanding Your Dopamine Baseline 

Dopamine is the molecule of motivation – it's required for you to do anything and survive.

The problem: When you flood your brain with high-dopamine activities (video games, social media, porn), you get a massive spike, then drop below baseline.

Over time, the baseline gets lower and lower. 

You begin showing symptoms of being tired:

  • No drive
  • No energy
  • Regular tasks feel dull and meaningless

The solution: Reduce artificially high dopamine releases, especially early in the day. The fewer spikes you have, the more steady your baseline becomes, and the more energized you'll feel naturally. 

The Power of Real Rest 

Two scientifically proven methods to reset your energy:

1. Non-Sleep Deep Rest (NSDR) 

Search "NSDR" or "Yoga Nidra" on YouTube (Andrew Huberman has a good 20-minute one)

2. Meditation 

Beyond resetting, it dramatically increases mindfulness and meta-cognition, improving focus and mental health.

Check out my free 5-day meditation series in the description! 

The Three Sleep Rhythms 

As long as you understand these three rhythms, you can get solid sleep:

  1. Stress Rhythm 
  2. Light Rhythm 
  3. Temperature Rhythm 

All follow the same pattern:

  • Morning → Increase ⬆️
  • Throughout day → Dip ⬇️
  • Sleep → Plummet 📉

To optimize:

  • Get bright light exposure in the morning
  • Keep your room cold at night
  • Limit blue light in evenings (use Night Shift, blue light filters, or blue-blocking glasses)

Why Snoozing Makes It Worse 

When you hit snooze, you're not getting more rest. You're creating fragmented sleep that isn't restorative.

The result: You wake up groggier and more tired than if you'd just gotten up. This is called Sleep Inertia. Research shows fragmented sleep causes:

  • Increased daytime fatigue
  • Impaired cognitive function
  • Reduced mood

The Real Reason You Can't Wake Up 💡

A coaching student once asked me for morning routine hacks. I asked him, "Why do you want to wake up early?"

"To be productive!"

"Why do you want to be productive?"

He froze. He couldn't give me a reason.

The truth: We don't wake up early for "productivity's sake." We do it as a vessel to get us to an outcome we desire.

When setting your wake time, ask yourself:

  • Why are you actually doing this? 
  • What kind of person does it help you become? 
  • What outcome will being that person get you? 

What's Next? 

You can get all your energy back and still not get the results you want if you don't know how to truly focus.

If you struggle with discipline, focus, or confidence, check out my full self-development in my blog.

Hope you learned something.