Recharge Without Reaching for Coffee

By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up

Tired but wired? Or just plain tired?

I get it. I had an early start and a long day flying today, and now I’m in that familiar space — a bit wired, a bit worn out, and definitely not in the mood for anything too complicated.

Whether your day’s been full on, or you’re just feeling a little flat lately, you’re not alone. That low-level fatigue has a sneaky way of creeping in, and it’s easy to reach for another coffee just to get through.

But if you’re looking for a gentler way to boost your energy — one that supports your body instead of just pushing through — this post is for you.

These are five simple, low-fuss habits I turn to when I’m feeling depleted. They take very little effort (because who has the energy for more?), and they actually work. No fancy supplements or strict routines — just small shifts that can make a big difference.

Let’s get into it.

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1. Walk Before Screens

2. Hydrate First Thing

3. Try the 3-6-9 Breath

4. Prioritise Protein by 10am

5. Get Natural Light in Your Eyes

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1. Walk Before Screens for a natural way to get more energy in the morning.

Before you check your phone, open your laptop, or get swept into the day, try this: a few minutes of gentle movement — especially outside — can do wonders for your energy. Walking first thing helps reset your circadian rhythm, naturally boosts cortisol (in a good way), and clears the mental fog that tends to linger after a restless night or an early alarm.

I walk every single day — it’s my favourite way to wake up my body and start the day on the right foot.

When I can, I head outside. There’s something about feeling the breeze, hearing the birds, and just being in nature that instantly grounds me. No headphones, no distractions — just me and the morning. Some days I take it slow, other days I’ll pick up the pace and get a bit of a sweat on. And if I’m after a bit more strength (which is so important for women in midlife), I’ll throw on my weighted backpack. It doesn’t have to be fancy — just consistent.

On the days I can’t get outside, I’ll hop on my walking pad at home. Even five to ten minutes while the coffee brews can help shift that sluggish, “can’t quite get going” feeling.

It’s simple, free, and makes a bigger difference than most people realise.

2. Hydrate First Thing

One of the simplest ways to get more energy in the morning — without caffeine or complicated routines — is to hydrate as soon as you wake up. I know it sounds basic, but fatigue is often just dehydration in disguise.

Overnight, your body naturally loses water through breathing and sweat, so by morning, you're already starting in a bit of a deficit. Reaching for water first thing helps kickstart your metabolism, flush out toxins, and wake up your brain. Aim for a big glass of water (room temp or warm is great), and for bonus points, add a squeeze of lemon or a pinch of sea salt to help replenish minerals and support natural electrolyte balance.

Personally, I notice a huge difference when I stay on top of my hydration — especially when I’m flying, fasting, or just having one of those “low battery” days. I love using high-quality electrolytes throughout the day Click here to discover my fave, not just in the morning. They help me stay sharp and energised, curb sugar cravings, and keep my mood and focus steady.

And no, coffee doesn’t count — but it’s even better after you’ve had that first glass of water.

3. Try the 3-6-9 Breath

If you’re feeling scattered, sluggish, or just not quite with it, a few minutes of intentional breathing can do more than you’d expect — especially if you’re someone who’s always “on” or running at a fast pace (hello, fellow go-getters).

The 3-6-9 breath is one of my favourite techniques because it’s incredibly simple, but surprisingly powerful.

You just:

• Inhale for 3 counts

• Hold for 6 counts

• Exhale slowly for 9 counts

  
  

That long, slow exhale is where the magic happens — it tells your nervous system, hey, you’re safe, and helps you shift from fight-or-flight mode into calm-and-focused mode.

I use this breath as a midday reset, especially if I’ve had broken sleep or a busy morning. You can do it sitting at your desk, standing in the kitchen, or even while waiting in the car — no one even has to know. Just three or four rounds is enough to shift your energy and bring a little clarity back in.

It’s also a lovely practice to add to your morning routine, or before you eat — it gently brings your body into a more relaxed state, which helps with digestion and focus too.

Sometimes, feeling more energised isn’t about doing more — it’s about creating a little pause. This is one of the easiest (and most underrated) ways to do just that.

4. Prioritise Protein by 10am

If you often feel great when you wake up but crash by mid-morning, blood sugar could be the culprit. Starting your day with a solid dose of protein helps stabilise those levels and sets you up for steady energy, better focus, and fewer cravings throughout the day.

I always aim to get my protein in by 10am. It doesn’t have to be complicated — some mornings I’ll whip up a smoothie with my favourite Life Shake™, which is packed with 20 grams of plant-based protein, plus fibre, vitamins, and minerals. It’s the easiest way to get a super nutritious, high-protein kick at the beginning of the day.

Other times, I’ll go for a couple of boiled eggs. And sometimes I prep a big batch of my High-Protein Chocolate Breakfast Bowl at the start of the week so it’s ready to go.

When I when I have a bit more time and want something a bit more substantial, a treat that still ticks the wellness boxes, I make my go-to Low-Carb Protein Pancakes. They’re easy, fluffy, and keep me full for hours. Highly recommend.

I also love adding Collagen 9™ to my daily routine — it contains all 9 essential amino acids, making it a complete protein source (something most collagen powders can’t say). It’s a beautiful way to support not just energy, but also hair, skin, nails, and joint health — all while giving your body what it needs to thrive. I usually ad it to my Cacao for a velvety chocolate beverage that is super nourishing with none of the nasties of regular Hot Chocolate.

A little bit of protein first thing can truly change the trajectory of your day — no hangry crashes, no mindless snacking, just more stable, grounded energy.

If you’re a woman in midlife and wondering what all the fuss about protein is, have a read of my blog: The Power of Protein for Women.

5. Get Natural Light in Your Eyes

This one might sound too simple to matter — but it’s honestly a game changer.

Getting sunlight in your eyes (without sunglasses) within the first hour or two of waking helps regulate your circadian rhythm — that’s your body’s internal clock that influences everything from energy to sleep, hormone production, and mood.

When your eyes are exposed to natural light, it signals to your brain that it’s daytime. This boosts your cortisol (the good kind — the one that gives you get-up-and-go energy) and helps set the timer for melatonin production later that night, so you sleep more soundly.

Even just 2–10 minutes can make a difference. If you can, step outside for your morning cuppa or take a few moments on the balcony, in the backyard, or at the front door. I often combine this with my morning walk — but on days I’m short on time, I’ll just stand in the sunshine while I drink my water or take a few grounding breaths before the day kicks off.

Can’t get outside? Sitting near a bright window or opening one to let the natural light and fresh air in is the next best thing.

It’s one of those small daily habits that takes barely any effort but pays off in better sleep, better moods, and more stable energy — and I’m all for that.

Final thoughts

If you’ve been feeling flat, scattered, or just plain exhausted — you’re not alone. But here’s the good news: supporting your energy doesn’t mean doing more or pushing harder. It’s about making space for small, consistent shifts that actually work with your body, not against it.

You don’t need a full routine overhaul or a 5am bootcamp. You just need to start somewhere — and these five simple habits are a great place to begin. Try one this week and notice how you feel. Then stack another. Tiny changes really do add up.

And if you do give one a go, I’d love to hear how it works for you! Come say hi and share your wins (or questions) in The Wellness Glow-Up Facebook group — we’re all about real-life wellness and cheering each other on.

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This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making lifestyle changes.