3 Daily Habits That Support Energy Without Relying on Coffee

I used to think being tired was just part of being a grown-up. Between running a business, looking after my family, trying to keep up with training, and doing all the things we’re “supposed” to do — I just assumed low energy was normal.

But over the last few years, I started paying closer attention. Not just to what I was eating or how I was moving, but to the way certain small daily habits made me feel. And as I noticed shifts in my own energy, I also began seeing the same patterns in clinic. After seven years working with clients — from busy mums to endurance athletes — I can confidently say this: your energy doesn’t just depend on sleep or stress. It’s in the little things you repeat every day.

These are three habits that made a difference for me, and that I’ve seen help countless clients feel more stable, more focused, and just a little more like themselves again.

1. Eating a real breakfast — not just a bite of toast or a banana

I see this all the time in clinic: clients telling me they’re “not really hungry in the morning,” or they grab a slice of toast, a banana, or just coffee before rushing out the door. By mid-morning they’re starving, reaching for sugar, or feeling flat. And when we unpack it, we realise breakfast just isn’t setting them up right.

What helps is starting the day with something balanced — a mix of protein, healthy fats, and fibre. That could be eggs and greens, Greek yogurt with seeds and berries, a smoothie with nut butter and protein powder, or even leftovers from dinner. It doesn’t need to be fancy — just enough to give your body what it actually needs to stabilise energy and mood through the morning.

2. Rehydrating with minerals, not just water

This one has been on my radar ever since living in Singapore — you learn very quickly over there how important it is to stay on top of hydration when it’s hot and humid year-round. But even now, living in Portugal where the weather isn’t as intense most of the year, I still have to remind myself — and my clients — to pay attention to it.

Just this week, I had a client tell me she knows she doesn’t drink enough, but she doesn’t feel thirsty, so she forgets. That’s really common, especially when we’re not sweating as much or when the temperature drops. But hydration isn’t just about thirst — it’s about supporting energy, digestion, circulation, and recovery.

What’s helped me (and many of the women I work with):

• Start the day with a glass of water

• Sip steadily through the day — not just after a workout

• Add a pinch of sea salt to your bottle during the day or electrolyte

• Eat mineral-rich foods: cooked greens, sauerkraut, miso, pumpkin seeds, broth

• Use a 1-litre bottle and aim to refill it 2–3 times, depending on activity and season

• Add a splash of lemon or herbs (like mint or basil) to make it more enjoyable

If you find yourself tired, craving salty snacks, or getting headaches — it might not be stress or coffee withdrawal. Sometimes, it’s just that your cells are dehydrated.

3. Supporting better sleep — even when it’s not perfect

Sleep plays a massive role in energy, recovery, and mood — but it’s also one of the first things to suffer when life feels overwhelming. In clinic, I often see clients who are doing “everything right” during the day but still wake up tired, wired at night, or unable to fall asleep.

The key isn’t to aim for a perfect 8 hours every night. It’s to build small habits that support rest, even during busy seasons.

What tends to help most:

• Taking a warm bath in the evening to calm the nervous system

• Switching off screens and bright lights after 9pm

• Using magnesium glycinate or calming teas like lemon balm or chamomile

• Journaling or reading a few pages to quiet the mind

• Creating a consistent bedtime routine — even just 10–15 minutes of unwinding before sleep makes a difference

For some people, poor sleep is connected to blood sugar dips, stress hormones, or lack of post-training recovery — and in those cases, we look a bit deeper. But often, it starts with making evenings less rushed and more restorative.

None of this is extreme. You don’t need to follow a complicated routine or buy a million supplements. But if your energy is low and you’re feeling stuck, these are a few places to start. It’s what’s worked for me, and it’s what I’ve seen help so many of the women and athletes I work with.

If you're not sure what’s behind your fatigue — whether it’s stress, gut health, nutrition gaps, or hormones — feel free to reach out. I’m always happy to chat and see how I can help.

Your journey to wellness starts now.

Karelle