Dragging by 3 PM? It’s not just you. The afternoon slump is real! For busy women juggling careers, caregiving, and a constantly shifting hormonal landscape, energy crashes can feel unavoidable.
But what if they weren’t?
Here are the exact daily habits I teach clients to reclaim their energy that lasts all day without relying on caffeine or quick fixes. AND if you want it in a one-page, print-ready format, you’ll find the full Energy-Boosting Cheat Sheet linked at the end.
1. Hormone-Balancing Sleep
Sleep isn’t just rest. It’s repair. Your hormones and metabolism reset while you sleep, and skimping on it drains your energy stores fast.
Try this tonight:
- Wind down 60 minutes before bed, no screens
- Take magnesium supplements (I recommend MagneCal) or a calming tea
- Aim for 7-8 hours of uninterrupted sleep
2. Metabolism-Boosting Movement
You don’t need to work out harder. You need to move more consistently.
Energy-supporting options:
- Strength training twice per week
- Gentle daily walks or stretching
- Micro-movements like squats, stairs, or a short dance break between tasks
Source: Harvard Health
3. Eat for Energy
Food is fuel, but only if you eat for your hormones and mitochondria.
Aim for this balance at every meal:
- Protein (eggs, salmon, lentils, chicken)
- Healthy fats (avocado, nuts, coconut oil)
- Fiber-rich, non-starchy vegetables (zucchini, leafy greens, cauliflower, asparagus: aim for 2 cups or more per meal)
Here are two #LoraApproved energy-boosting meals:
Want to level up? Smart and healthy energy drink: Rev3 Energy Surge Packs can help, especially if your energy’s been in the tank for a while.
4. Hydrate Like a Pro
Even slight dehydration slows your metabolism and zaps energy. Many women over 40 don’t drink nearly enough.
Your dehydration checklist:
- Drink 16 oz water first thing, before coffee
- Aim for a minimum 64 ounces a day
- Add electrolytes or trace minerals for better absorption.
5. De-Stress on Purpose
Stress steals energy faster than anything. It’s especially brutal on midlife hormones.
Support your nervous system with:
- 5-minute breathwork
- Gentle yoga or walking meditation
- A “no-input” break: no screens, no people, no tasks
6. Be Caffeine-Smart
I don’t recommend caffeine as your go-to energy strategy. It spikes cortisol, disrupts sleep, and makes hormone symptoms worse.
Instead, try this:
- If you do coffee, drink it after breakfast and before noon
- Switch to green tea or matcha in the afternoon
- Still crashing? That’s a red flag. Book a free 15-minute consultation and let’s figure out what’s really going on.
7. Get Some Sunshine
Morning sunlight resets your circadian rhythm, lifts mood, and fuels your energy.
Aim for:
- 10-30 minutes outside before noon
- Skip the sunglasses if possible to support natural hormone cycles.
- Bonus: natural vitamin D
Your Next Steps: Feel the Shift
Download the Energy-Boosting Cheat Sheet
It’s the simplified version of everything here, the seven daily habits on one printable page. Stick it on your fridge, your mirror, or your planner. This is your new normal.
Want personalized support?
Book a complimentary 15-minute session (in my calendar below). We’ll troubleshoot your energy drainers and create a strategy that actually fits your life.
FAQs about the Energy-Boosting Cheat Sheet
The fastest sustainable way to boost your energy is to hydrate. move your body, and get natural sunlight. Start your morning with a glass of water (before any caffeine), step outside for a dose of daylight, and do 1-2 minutes of light movement like stretching or a brisk walk. These simple shifts wake up your metabolism, support your hormones, and trigger natural energy production without the crash.
Need an instant lift? Try this 3-step energizer:
1. Hydrate with a glass of water + a pinch of sea salt or mineral drops.
2. Breathe: take 10 deep belly breaths or try a quick breathwork exercise
3. Move: do 20 squats, a short walk, or a 60-second stretch break
These habits increase circulation and oxygen to your brain, no caffeine required.
The best thing to “take” is often what you remove: sugar, processed carbs, and poor sleep habits. But when it comes to supportive tools, here’s what I recommend:
– B-complex vitamins for metabolism
– Magnesium glycinate for stress and sleep support
– Electrolytes for hydration and nerve function
These work best when paired with stable blood sugar, daily movement, and hormone-balancing sleep, exactly what you’ll find in the Energy-Boosting Cheat Sheet.
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