Struggling With Low Energy? These Expert Habits Could Change Everything
Feeling constantly tired has almost become the norm.
Whether it’s struggling through workouts, relying on caffeine to get through the day, or picking up every cold going around, low energy and poor immunity are issues many people quietly battle — especially during the colder months.
But according to Renee McGregor, the solution isn’t about drastic lifestyle overhauls. Instead, it comes down to a handful of small, consistent habits that can make a noticeable difference.
From hydration to nutrition, these are the key areas she says can help you feel more energised, resilient and in control of your health.
Why Hydration Is More Important Than You Think
It sounds simple, but it’s one of the most overlooked causes of fatigue.
Even mild dehydration can leave you feeling sluggish, unfocused and prone to headaches — not to mention impacting your physical performance and recovery.
“The first line of defence is your saliva,” McGregor explains. “It’s really important to stay hydrated.”
If you’re exercising regularly, your fluid needs increase even further. A good rule of thumb? Keep a water bottle with you throughout the day and check your hydration levels by looking at your urine colour — pale straw is the goal.
The Nutrients Your Body Might Be Missing
When energy levels dip, nutrition is often the missing piece.
While a balanced diet is the foundation, certain nutrients play a particularly important role in supporting both energy and immunity.
The NHS recommends adults consider taking vitamin D supplements from September to April — something many people overlook.
Iron is another key player, especially for women.
“Iron helps deliver oxygen around the body,” says McGregor. “It’s crucial for both energy and immune function, particularly if you’re active.”
Low iron levels can lead to persistent fatigue, shortness of breath and a greater susceptibility to illness. And for women who train regularly — or those with heavier periods — requirements can be even higher.
In fact, research from Active Iron suggests that many women are unaware that high training volumes can contribute to low iron levels.
Vitamin C and zinc also support immune health, but the key message remains the same: start with a varied, balanced diet, and use supplements where needed.
Sleep: The Most Underrated Health Tool
If there’s one habit that underpins everything else, it’s sleep.
This is when the body repairs itself, restores energy and strengthens its immune defences. Yet in a world that rarely switches off, it’s often the first thing to suffer.
“Sleep is foundational,” McGregor says. “You can eat perfectly, but if you’re chronically sleep deprived, your immune system and recovery will suffer.”
The target? Between seven and nine hours per night.
Anything less, consistently, can impact everything from your mood to your ability to fight off illness.
How Stress Is Draining Your Energy
Stress doesn’t just affect your mind — it takes a physical toll too.
Over time, chronic stress can deplete your energy reserves, disrupt sleep and increase your body’s demand for nutrients.
McGregor suggests a simple but effective strategy: start paying attention to your weekly energy load.
“If you’ve got a heavy day, treat it like a ‘red day’,” she explains. “That means scaling back elsewhere — especially with training.”
In other words, balance matters. Pushing through exhaustion often does more harm than good.
Are You Eating Enough to Support Your Body?
For many active people — particularly women — under-fuelling is more common than you might think.
Skipping meals, cutting carbs or simply not eating enough can leave you feeling drained and can weaken your immune system over time.
“Food is fuel,” McGregor says. “If you’re training hard, your body needs adequate energy to recover and function properly.”
The solution isn’t complicated: aim for balanced meals that include complex carbohydrates, lean protein, healthy fats and iron-rich foods.
It’s about giving your body what it needs — not restricting it.
The Bottom Line
If you’re constantly tired, it’s easy to assume something is seriously wrong.
But often, it’s the basics that need attention.
Hydration, nutrition, sleep, stress management and proper fuelling may not sound groundbreaking — but together, they form the foundation of how your body functions every day.
And as McGregor highlights, getting these right doesn’t require perfection — just consistency.
Because sometimes, feeling better isn’t about doing more… it’s about doing the right things, more regularly.
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