5 Energy Boosters That Don’t Rely on Sugar or Caffeine

If you're over 40 and noticing your energy just isn’t what it used to be, you're not imagining it. Hormonal changes, stress, poor sleep, and inconsistent eating can all play a role. Many of us are running on empty, often without realising why.

More coffee or a sugar fix isn’t the answer (even though it feels like it in the moment).

Here are five ways I help clients reclaim their energy naturally, no 3pm crash included.

1. 🍽 Eat enough at breakfast

Skipping breakfast or having just toast or fruit can lead to energy dips by 10am.

Aim for a mix of protein, healthy fat, and slow-burning carbs; think oats with Greek yoghurt, seeds, and berries; a smoothie with berries, added protein, peanut butter, spinach and milk or eggs + cottage cheese on grainy toast with avocado.

2. 💧 Stay hydrated (before the coffee)

Even mild dehydration can make you feel sluggish and foggy.

Start your morning with water before your first coffee, and sip regularly throughout the day.

3. 🥗 Balance your blood sugar

Energy crashes often come from blood sugar spikes and dips.

What I often find is that including fibre, protein and healthy fats in meals makes a big difference. Snack on boiled eggs + fruit or hummus + crackers, not biscuits. A quick walk after lunch can also help manage blood sugar levels and help to eliminate that 3-4pm crash.

4. 🚶‍♀️ Move in short bursts

You don’t need a full workout. Even a 5-minute walk, stretch, or shake-out can increase circulation and oxygen, waking your body and mind up fast. Take the stairs when you can or park a little further away and add in a quick walk.

5. 💤 Prioritise rest - not just sleep

Energy isn’t just physical. It’s mental and emotional too.

Small things like quiet time after work, deep breaths between tasks, or even a midday lie-down (yes, really) can help refill your tank.

Tiredness is a message, not a failure.

Start with one of these shifts and see how your energy responds.

If you’d like help creating meals or habits that support your body and your life, I’d love to work together. Drop me an email (angela@angelaevans.co.nz) or book a free call with me.