Coach Luke · Free 2-Minute Quiz
What’s Draining Your Energy?
Tired is the most common complaint I hear as a coach — and "get more sleep" is only the right answer about a quarter of the time. Answer ten quick questions and you’ll get your drain type, a 0–100 energy score, and the first three things I’d have you fix. No email needed to see your result.
By Luke Thomas, NASM-CPT & NESTA Nutrition Coach. Updated August 2026.
Find your drain type
The four types — Sleep-Starved, Under-Fueled, Dehydrated, and Overloaded — describe where your energy is actually leaking, so you fix the real cause instead of adding another coffee.
10 questions · about 2 minutes · no email needed
Why you’re tired (it’s rarely just sleep)
Fatigue is a symptom with four common everyday causes that stack on each other: not enough quality sleep, not enough real fuel, quiet dehydration masked by caffeine, and a nervous system that never gets to power down.
Most people guess wrong about which one is theirs — they treat a hydration problem with naps, or a stress problem with breakfast.
The quiz sorts your answers into your loudest leak, and the energy score tells you how loud it is right now. Retest in 30 days and the number tells you honestly whether what you changed is working.
Three truths about everyday fatigue
Caffeine borrows, it doesn’t lend
Coffee is fine — I drink it daily. But every cup past your tolerance is borrowed energy with interest, and using it to override thirst, hunger, or exhaustion is how a fixable drain becomes a lifestyle.
Food is energy policy
Skipped meals and low protein force your blood sugar into a spike-and-crash loop that reads as "tired all the time." Steady meals with protein are the cheapest energy upgrade there is.
Rest is a skill, not a reward
If the only downtime you get is a screen at 11pm, your nervous system never actually recovers. Real rest — a walk, sunlight, ten minutes of nothing — is what lets sleep do its job.
Energy questions, answered
Is this a medical test?
No. It is an educational self-check from a fitness and nutrition coach. Persistent exhaustion has real medical causes — thyroid issues, anemia, low B12, sleep apnea, depression — that only a doctor can test for and treat.
What do the four drain types mean?
The Sleep-Starved type is short on sleep quantity or quality, the Under-Fueled type runs on skipped meals and low protein, the Dehydrated type runs on caffeine instead of water, and the Overloaded type has a stress load with no real recovery. Most people are a blend — your result is your loudest leak.
What is the energy score?
A 0–100 number built from how often and how strongly your drain symptoms show up. Higher is better. Retest in 30 days to see whether your changes moved it.
Is coffee helping or hurting me?
Both, usually. One to three cups before early afternoon helps most people. Coffee as a meal replacement, thirst quencher, or 4pm rescue is where it starts costing more energy than it gives.
Can a supplement fix my fatigue?
Not on its own — anyone who says otherwise is selling harder than they should. Sleep, meals, water, and recovery do the heavy lifting. Supplements like magnesium or a solid multivitamin fill specific gaps once the basics are moving.
When should I see a doctor instead?
If you are exhausted despite genuinely decent sleep for two or more weeks, or you have symptoms like chest discomfort, breathlessness, unexplained weight change, or waking up gasping — book the appointment first. Those deserve bloodwork and a professional look, not a quiz.
Keep learning
Find your daily water target
What’s your sleep score? 2-minute quiz
What’s your gut type? 2-minute quiz
My honest Ultra Magnesium review
Browse all Mind & Mood articles
Affiliate disclosure: product links on this page go to my reviews, which carry affiliate links — I may earn a commission on qualifying purchases at no extra cost to you. This quiz is educational and is not medical advice or a diagnosis. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always talk with your doctor before starting a new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.
Questions? Learn how the quizzes work and what happens to your answers in the Help Docs.
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.