The Hidden Energy Killers in Your Daily Routine
And how to upgrade them...FAST.
Ever feel like you’re doing everything right — fasting, working out, drinking coffee — and still waking up tired?
That was me.
I’ve lived on both ends of the health spectrum — fasting for 36 hours straight, then eating every two; running on caffeine, then crashing by noon. I’ve had autoimmune flares and I’ve had all-day energy.
Through all that, I learned one thing: energy isn’t about doing more — it’s about removing what drains you.
Here are five common daily habits that quietly fry your metabolism and mood — and the simple swaps that can turn your days around.
1. Fasting for Too Long
I used to believe the hype: skip breakfast, unlock superhuman focus, live to 100.
Fasting is powerful. Research shows short fasting windows can improve insulin sensitivity and mitochondrial function. But push it too long and you invite thyroid slow-downs, hormonal dips, and massive brain fog — not to mention being hangry enough to fight a raccoon.
When I was deep in chronic fatigue, skipping food until mid-afternoon left me wired and wrecked. Eating earlier changed everything.
Do this instead: fast at night, eat during the day.
Finish dinner by 6-7 p.m. and eat again around 7-8 a.m. That’s a gentle 13-hour fast that supports digestion, circadian rhythm, and hormone balance — no crash required.
Micro-takeaway: You don’t need to suffer for cellular repair. Let nighttime be your fasting window, not your morning.
Cool Ways to Break the Fast
1. Bulletproof Coffee (BWJ Style)
Kaizen Coffee (mold-free, glyphosate-tested, mineral-rich) + grass-fed butter + Organic C8 MCT + Creatine monohydrate + cinnamon + filtered water.
Optional: MassZymes better protein absorption.
2. Protein + Polyphenol Smoothie
Bone broth or juice + blueberries + Kion Clean Whey + almond butter + creatine + cardamom.
3. Superfood Parfait
Fruit + coconut yogurt + raw honey + sprouted granola.
Skip heavy starches unless you want a 10 a.m. nap.
2. Living on Moldy Iced Lattes ☕
Here’s a painful truth: most coffee contains mold, metals, and pesticides that wreck your gut and drain your mitochondria.
When I tested my blood, mercury, arsenic, and aflatoxin (a toxin from Aspergillus mold) were through the roof — mostly from random cafés. I love coffee, so quitting wasn’t the answer. Upgrading was.
How to Coffee Smarter
Choose clean beans: Kaizen, Danger Coffee, Lineage .
Eat before you sip if you run high cortisol.
Swap to nootropics like Qualia Mind.
When looking for a new coffee shop, I literally use this ChatGPT prompt:
“Find me an organic, mold-free, single-origin, fair-trade coffee shop near me with an amazing atmosphere.”
Just reading their website will tell you whether they do coffee right.
Bottom line: Fast smart, fuel early, and keep your coffee clean. Your hormones will thank you.
3. Scrolling at Night Without Eye Protection 📱
I love a good Thrasher skate demo or Action Bronson food trip, but if I’m not mindful with my tech, it wrecks my sleep and focus.
That toxic glow suppresses melatonin, spikes dopamine, and leaves your brain buzzing when it should be winding down.
Fix the scroll, don’t ban it.
Schedule intentional windows (10 a.m.–10:20 a.m., 12 p.m.–12:20 p.m.).
Ask, “Is this serving me or numbing me?”
Wear RA Optics blue-light glasses after dark.
Switch lamps to red light bulbs at night.
Power down an hour before bed — real talk, real people, real rest.
Check out Daylight. A very cool blue light conscious tech company.
Micro-takeaway: It’s not the screen — it’s the timing. Use daylight for dopamine, darkness for dreams.
4. Treating Water Like an Afterthought 💧
Yes, you need water. 2-4 liters every day, but the quality of your water is the real is even more important these days.
Most people chase new supplements while drinking tap water laced with over 100 active chemicals and microplastics.
Even “premium” bottles like Fiji or Dasani can contain plastic particles by the millions.
The Fix: Upgrade Your Hydration
Filter it: Reverse osmosis + VOC carbon block (Water & Wellness). Full-spectrum filtration system here.
Remineralize: Low heavy-metal sea salt, Organic electrolytes or Quinton Trace minerals
Structure it: Vortex devices or spring-sourced water Ophora.
Sip consciously: 2-4 L a day minimum — and bless it before drinking; gratitude literally changes physiology.
Micro-takeaway: The cleaner and more mineralized your water, the more energy you reclaim per cell.
5. Working 10 Hours Without Moving 🪑
If you want to feel broken by 4 p.m., just sit still all day.
Sitting compresses organs, slows lymph flow, cuts brain oxygen, and tanks your mood.
Fix: Movement snacks — five-minute bursts every 90 minutes.
Try these:
25 jumping jacks + 25 air squats
10 burpees + 10 side lunges
10 kettlebell swings + 10 rows + 10 deadlifts (even light ones)
Final Word
Through trial, error, and a few biohacking disasters, I learned that avoiding these hidden traps — and replacing them with better habits — completely changed my energy.
Small steps matter.
Put your phone down at night. Add minerals to your water. Stand up every hour. These little upgrades add up to a life that feels alive.
You don’t need another wellness trend.
You just need to stop giving your energy away to habits that never deserved it in the first place.
Love you lots,
Jack
Founder of Biohack with Jack
I’m grateful to my partners who make the biohacks I actually use daily—here’s what I love most:
So good! Thank you.