It’s all too common: you’re dragging yourself out of bed, surviving the day on coffee, and wondering why your energy just isn’t what it used to be. The truth? Your body’s asking for support – and with a few simple changes, you can feel vibrant again.
Low energy in your late 30s and 40s is often your body waving a little flag saying, “Hey, hormones are shifting! Can we get some support over here?” And the good news? There are simple, natural changes that can reboot your energy in as little as 7 days. And wait for the last tip – it takes just 30 seconds and gives you a surprising lift!
👋 I’m Misha – I help women navigate those unwanted midlife changes by resetting their habits, energy, and mindset, so they can feel amazing in their bodies, rediscover their spark, and create a life that truly lights them up.
In this post, I’m sharing 10 simple and powerful ways to visibly boost your energy – strategies that actually work and are easy to start using right away.
https://youtu.be/9n4QW5Xu_RA?si=0Zso0GxmsoHlvrra
☀️ 1. Start Your Day with Natural Light
Let’s kick it off with a big one: start your day with light – the kind that comes from the actual sun, not your phone screen.
Getting outside within 30 minutes of waking helps reset your circadian rhythm, which controls your sleep-wake cycles, energy, and even your metabolism. Morning light signals your brain to produce cortisol in the right amounts (the good kind, not the stress kind), giving you that alert, ready-for-anything feeling.
When I started doing this, I noticed I felt less groggy in the mornings and my sleep at night got way deeper. Even on cloudy days, 10 minutes outside works. Honestly, even 5 minutes makes a difference. And if mornings are mad in your house? Just stand by a window while sipping your tea.
👉 Bonus: Want more than just an energy boost like shifting stubborn weight and getting your spark back? Grab my free Midlife Reset Guide – packed with practical advice and actionable steps.
☕ 2. Delay That First Coffee
Now don’t come for me but drinking coffee the second you open your eyes is not doing you any favours.
Here’s why: when you wake up, your body naturally produces cortisol, your “wake-up” hormone to help you feel alert and ready to take on the day. But if you pile caffeine on top of that, it can spike cortisol even higher, overstimulating your nervous system and leaving you jittery, anxious… and facing the dreaded 3pm crash.
Caffeine on an empty stomach also messes with your blood sugar. And if you’re wondering how, especially if you drink it black with no sugar – it’s because caffeine triggers adrenaline, which signals the liver to release stored glucose into the bloodstream.
I started waiting 60-90 minutes before my first coffee. At first, it felt impossible. But once I adjusted, I had steadier energy all day and didn’t need that second or third cup.
Try warm lemon water or herbal tea first to ease into it. You’ll be surprised how quickly this can become your new routine.
🍳 3. Prioritise Protein at Every Meal
Protein is like rocket fuel for steady energy. It slows digestion, stabilises blood sugar, and provides the amino acids your body needs to make neurotransmitters like dopamine and serotonin – both crucial for mood and focus.
Before I made this shift, I was living on toast or cereal for breakfast and crashing by 10am. Desperate for snacks, I’d reach for sugary cereal bars, and the cycle would repeat.
I swapped those for eggs, avocado, cottage cheese, chicken- anything not highly processed but full of protein and it was a game changer. No more mid-morning crashes or snack attacks.
👉 Aim for at least 30g of protein at breakfast, and include a palm-sized portion in every meal. Think: Greek yoghurt, fish, high-quality meat, or plant-based options like lentils and tofu.
🏃♀️ 4. Move Your Body in a Smart Way
Exercise boosts circulation, oxygenates your cells, and triggers endorphins. But too much intense cardio (especially if you’re already stressed) can backfire and raise cortisol.
I used to do daily HIIT to “burn off” energy dips. But once I switched to strength training 2–3 times a week and daily walks, I felt stronger, calmer, and more energised without the burnout.
Walking also helps regulate blood sugar and lowers stress hormones. It’s so simple, but so powerful.
👉 Want to know more about movement in midlife? Download my free Midlife Reset Guide.
😴 5. Fix Your Sleep Hygiene
You can’t hack your way out of bad sleep. It affects everything: your metabolism, hormones, immune system, and especially your mood and hunger.
Lack of sleep messes with ghrelin and leptin (your hunger hormones), so you crave carbs and sugar, making it even harder to feel energised.
So, turn your bedroom into a sleep sanctuary: cool, dark, quiet, and screen-free at least 30 minutes before bed. Wind down with herbal tea, a bath, or a book.
💡 Aim for 7–9 hours of sleep and try to go to bed at the same time each night – even on weekends. Your body thrives on rhythm.
🧃 6. Stop Snacking All Day
Every time you snack, your insulin spikes and frequent spikes lead to energy dips. Plus, grazing constantly prevents your body from accessing stored fat for fuel.
When I gave my body 4–5 hours between meals, my energy stabilised and I wasn’t thinking about food 24/7.
Ask yourself: “Am I truly hungry, or just tired, bored, or stressed?” A protein- and fat-rich meal goes a long way in cutting the snack habit naturally.
⏳ 7. Try Intermittent Fasting
Intermittent fasting isn’t about starving yourself. It’s about giving your body time to focus on repair, hormone balance, and energy production not just digestion.
Start with a 12:12 window – eat for 12 hours, fast for 12. Finish dinner at 7pm, eat breakfast at 7am. You can extend to 14, 16, or even 24-hour fasts once your body adjusts.
When I worked up to 24-hour fasts, I found my mental clarity and energy skyrocketed. The first step? Just stop late-night snacking.
🥑 8. Eat Real Food (Not Ultra-Processed Junk)
Ultra-processed foods are energy vampires. They mess with your blood sugar, inflame your gut, and hijack your cravings.
Focus on real, whole foods: meat, fish, eggs, colourful veggies, healthy fats like olive oil and avocado. When I cleaned up my diet, my energy became steady, not spiky and the cravings disappeared.
🧠 Rule of thumb: If it doesn’t go off in a week, it’s probably not real food.
💧 9. Hydrate Properly
Even slight dehydration can wreck your focus and make you feel flat. Aim for 2–3 litres of water daily, and add electrolytes or sea salt to help your cells actually absorb it.
I used to think I was drinking enough until I actually measured. Once I upped my intake, my headaches disappeared and the 3pm slump eased.
✨ Tip: Your urine should be very pale yellow. That’s your hydration check.
🧊 10. Try Cold Therapy
Not for the faint-hearted but even 30 seconds of cold water at the end of your shower can work wonders. It boosts circulation, fires up your mitochondria (your energy powerhouses), and wakes up your whole system.
I’ll be honest – I still struggle with this one. I love warmth! But when I do it, I feel the benefits instantly. Still a work in progress!
Your Energy Reset Starts Here
Your energy isn’t gone – it’s just waiting for you to give your body the support it needs. Start small: pick 2–3 of these tips and commit to them for the next 7 days. You’ll feel the difference and that boost will keep you going.
💬 Which one will you try first? Let me know in the comments – I’d love to hear what’s working for you!
🎁 Grab your FREE Midlife Reset Guide – packed with practical tips to help you feel vibrant and unstoppable again.
🎥 Want to take it further? Read the following post: “7 Foods Women in Perimenopause Should Eat to Feel Their Best” – filled with easy swaps to balance hormones and boost energy naturally.
