Why Your Energy is on Empty (and How to Fix It)
Feeling like you're running on fumes before your day even begins? You're not alone. Whether you're hitting the snooze button one too many times, struggling to push through mid-afternoon crashes, or relying on caffeine just to function, low energy is one of the most common complaints people face today.
But here's the thing: your energy struggles aren't just a "normal" part of life. Often, the root cause is tied to something most people have never even heard of: the Cortisol Awakening Response (CAR).
What is the Cortisol Awakening Response (CAR)?
Cortisol, your body's natural stress hormone, plays a huge role in your energy levels. When functioning properly, cortisol should peak in the morning—think of it as your internal alarm clock—then slowly decline throughout the day, helping you wind down at night. ( ref1)
But if this process gets disrupted? That’s when the problems begin. Instead of waking up feeling refreshed and ready to go, you might feel groggy, irritable, or completely drained.
Take a look at the graph below to see the difference:
Healthy Cortisol Slope: Peaks in the morning, giving you that "ready-to-conquer-the-day" energy, then tapers off naturally.
Imbalanced Cortisol Slope: Fails to peak in the morning or fluctuates erratically, leading to low energy, poor focus, and even trouble sleeping.
Check out a graph comparing a healthy cortisol slope with an imbalanced cortisol curve throughout the day.
Does this sound like you? Low energy through the day, and then have the best hours of your day when you are supposed to be winding down at night? We call this Wired and Tired, and our next BLOG will be about this topic specifically so stay tuned for that.
But The good news is that fixing your cortisol response doesn't require overhauling your life. In fact, with a few simple tweaks, you can start laying the foundation for all-day energy.
Simple Morning Steps to Fix Your Energy
If you’re stuck in the cycle of low energy, it’s time to take action. These simple, science-backed steps are designed to address the root cause of energy imbalances by supporting your body’s natural rhythms and building a strong foundation.
1. Take a Cold Shower in the Morning
Cold exposure is one of the fastest ways to jumpstart your day. It stimulates your nervous system, boosts circulation, and helps regulate cortisol.
For best results, try a contrast shower:
Start with warm water for 2-3 minutes.
Switch to cold water for 30 seconds to 1 minute.
Repeat this cycle 3 or 4 times if you are brave enough.
Not only will this wake you up, but it’ll also help build resilience to stress over time.
2. Drink an Adrenal Cocktail
Your adrenal glands play a key role in producing cortisol and managing energy. Giving them the right nutrients first thing in the morning can make a world of difference.
Here’s a simple adrenal cocktail recipe:
½ cup orange juice (or fresh-squeezed citrus juice).
A pinch of high-quality salt.
¼ tsp cream of tartar (a great source of potassium).
This combination replenishes key minerals and supports adrenal health, setting the stage for better energy all day long.
3. Delay Your Morning Coffee
Yes, coffee lovers, this one’s for you. While it’s tempting to reach for caffeine the second you wake up, doing so can disrupt your cortisol rhythm.
Instead, wait until 10:30–11:00 AM to enjoy your coffee. By that time, your natural cortisol levels have started to dip, and caffeine can work more effectively without interfering with your body’s rhythm.
Bonus Step: Get Morning Sunlight
Light exposure early in the day helps regulate your circadian rhythm and boosts your cortisol awakening response naturally. Spend 10-15 minutes outside or sit by a sunny window while sipping your adrenal cocktail.
Building Your Energy Foundations
Low energy doesn’t have to define your life. By focusing on small, impactful steps—like cold showers, adrenal support, and smart caffeine timing—you can start rebuilding your energy reserves from the ground up.
If you’re ready to take control of your energy, start with these steps today, stay consistent with it for 2 weeks and see how you feel. remember, small changes lead to big results when done consistently.
Let’s make “always tired” a thing of the past.
Are you ready?