Why High-Achievers Are Always Tired (& What a Dietitian Says to Do About It)

Anyone else refuse to drink out of travel mugs? I’ll risk a spill or prematurely cold coffee before I use a travel mug.

High-achieving professionals are exhausted (duh).

We do it all because we’re either one or more of the following: wildly ambitious, people-pleasing suckers, or so afraid of failure we can’t take a lunch break without feeling guilty.

Somewhere along the way, the exhaustion begins to creep into everyday life. It takes 3 cups of coffee and a trip through Dunkin to feel alive again. We work through lunch and decompress with Skittles when no one is looking. Our passion dwindles and a life that used to feel limitless feels… hard.

And who we do we blame?

Ourselves. For not being disciplined enough to push through.

Here’s my POV as a dietitian speaker: most top dogs battling burnt out are underfueled, not undisciplined. The afternoon energy crash, the 3pm brain fog, the reliance on caffeine to get through the day… these are fueling problems, not personality flaws.

Believe it or not, the fix is not more willpower or more discipline!

For long term success, the solution is actually eating enough of the right things at the right times to sustain the cognitive and physical demands of a high-output life.

As a Registered Dietitian Nutritionist who has worked with 850+ clients and spoken to 4,000+ professionals about performance nutrition, I see holding top perfomers believe what’s holding them back is their work ethic when actually, it's their breakfast!

Most high achievers start the day with coffee, maybe a protein bar, and then wonder why they're exhausted by noon.

But what if we prioritized nutrition alongside emails, meetings, and Team’s messages? Because food is the most powerful tool we can leverage for mental health and performance at work.

Here's what's happening biologically:

Your brain runs on glucose, which is ready-to-use fuel.

When you skip meals, under-eat protein, or rely on stimulants instead of food, your blood sugar swings wildly. As a result, you’ll feel a drop in your focus, mood, and energy.

Now diet culture and the biohacking bros want you to be afraid of glucose so you buy their keto supplements or fast-mimicking diet plans. WRONG!

What you should be afraid is not carbohydrates but processed garbage, sugar, and refined snacks. Think poptarts, syrupy coffees, chips, and electrolyte packets chalked full of added sugar. These will cause a spike and crash in energy.

Instead, opt for complex carbohydrates that contain fiber such as fruit, rolled oats, veggies, sprouted grains, sweet potatoes, and beans. These foods take a lot longer to break down, giving your brain and body steady fuel.

For best results, pair these with protein (meat, eggs, dairy, soy) and/or healthy fats (avocados, olives, fatty fish). This trio keeps you full and focused (and out of the snack drawer!)

The three most common fueling mistakes I see in high-achievers:

1. Not eating enough in the morning (or, at all)

A high-output morning needs a high-output breakfast. That means protein (at least 20-30g), fiber, and healthy fat, not just caffeine. Think eggs with vegetables, Greek yogurt with fruit and nuts, or a well-built smoothie with protein powder.

Can’t stomach food when you wake up? That’s OK with me. Aim to fuel within the first 3 hours of your day.

Still refuse to eat? Fine. Just make sure your first meal is planned and balanced with all the macros. Then, plan for 2 healthy snacks in case you need them. I find chronic fasters often become chronic snackers come mid afternoon.

2. Waiting too long between meals.

Going 5-6+ hours without eating tanks your blood sugar and tanks your performance with it.

Aim for a substantial meal or snack every 3-4 of your waking hours. This is a great way to smash late night eating habits that interfere with poor sleep.

3. Confusing dehydration for fatigue.

Even mild dehydration — as little as 1-2% body weight — measurably impairs cognitive performance! Most professionals are walking around chronically mildly dehydrated and blaming it on bad sleep.

Invest in a sexy water bottle and take it with you everywhere. No shame in setting alarms to remind yourself to hydrate. One of my favorite strategies is habit stacking, a trick I learned from Atomic Habits where you pair an established habit with a desired habit.

So if you’re in the habit of drinking coffee every day, pair that cup with a glass of H2O.

The good news: these are fixable today. Not next month, not after a cleanse: today.

“Come talk to my team, Kait!”

Say less! I offer in person and virtual keynotes that empower your orginzation leverage nutrition as fuel for better performance and burnout prevention.

If you want a personalized plan for your energy or if you're an event planner looking to bring this message to your team, contact me to learn more!