5 Natural Ways to Boost Your Energy This Fall (That Don’t Involve Another Cup of Coffee)

Listen, I love a good pumpkin oat latte as much as the next mom who pretends she’s OK while hiding in the car for five extra minutes after school drop-off. But caffeine, while deliciously necessary some mornings, isn’t exactly a sustainable energy plan. It’s more like borrowing energy from tomorrow's version of you...the one who’s probably already behind on laundry and low-key (yes, my kids say this ALL the time) Googling “vitamin drip near me.”

So if you’ve hit that September wall (the one where your body’s whispering “we can’t keep doing this,” and your brain’s screaming “suck it up!”), this one’s for you. (I'm right there with ya!)

Here are five simple, natural, integrative ways to recharge your energy without needing to mainline espresso, or book a solo retreat in the woods (though that last one still sounds amazing, doesn’t it?).

1. Get Some Damn Sunlight (Preferably Before 9 A.M.)

Let’s start with something free, legal, and surprisingly magical: the actual sun.

Morning sunlight helps regulate your circadian rhythm, boost your mood, and tell your body, “Hey, it’s time to be a functioning human now.” It signals cortisol to rise naturally (not in a screeching toddler kind of way) and sets you up to sleep better later.

Do this: Step outside barefoot with your coffee or tea (yes, grounding and sun exposure at the same time = bonus points). Five to ten minutes. No phone. Just you, the sky, and maybe a squirrel judging you from the fence. (Try my favorite lately and set your phone to not be accessible until 7am...it helps block outside stressors!)

2. Swap Coffee #3 for an Adaptogen Latte

I’m not here to rip your coffee away. But that third cup you’re reaching for at 2:17 p.m.? That one’s not helping. It’s crashing your adrenals, spiking your blood sugar, and guaranteeing a 7 p.m. mood swing.

Instead, try sipping on adaptogens (herbs that help your body adapt to stress)  Hence the very clever name. Think ashwagandha, maca, rhodiola, reishi, and holy basil (also known as tulsi, because herbs love to be dramatic).

Try this: Blend a teaspoon of maca powder with warm almond milk, a dash of cinnamon, and a little honey. Call it your “I’m thriving” latte. Light a candle while you're at it. Boom. Ritual energy.

3. Check Your B Vitamins Before You Wreck Your Day

B vitamins are like the behind-the-scenes production crew of your body’s energy system. If they’re MIA, nothing runs smoothly. And spoiler alert: stress, sugar, and hormonal changes (hello, motherhood) can deplete your Bs faster than your kids go through granola bars.

Food-first tip: Add eggs, leafy greens, avocados, and nutritional yeast (don’t knock it...it’s B-vitamin gold) into your meals this fall.

Supplement option: A quality B-complex can help, especially if you’re dragging. Just skip the gas station vitamins. You deserve better.

4. Move, But Make It Gentle

High-intensity workouts are great… if you’ve slept more than five hours and aren’t running on fumes. But if you’re in full fall chaos mode, trade the bootcamp for a walk, some stretching, or a quick dance party while folding laundry. (And, if your really struggling, look into cycle synching exercises! Yes, it is a thing, and I am so here for it! Check out my Healthy Cycle Synching Board on Pinterest for some inspo!)

Real life movement: Ten minutes outside, brisk pace, bonus if there are leaves to kick. Or stretch while the kids fight over the TV remote. Whatever works.

The point? Movement = mitochondria boost = more energy. Science-y, but true.

5. Balance. Your. Blood. Sugar.

If you’re feeling like a manic, moody gremlin by 3 p.m., it’s probably not just “a long day”...it’s your blood sugar doing the hokey pokey.

Simple tip: Add protein + fat to every meal and snack. Think: hard-boiled eggs, almond butter on apples, chia seed pudding, or even leftover meatballs (yes, cold from the fridge counts).

Extra nerd moment: Cinnamon can help stabilize blood sugar, so go ahead and sprinkle it on everything this fall (especially that almond butter on apples snack!).

Fall Energy Is About More Than Just Survival

You don’t need to overhaul your life. You just need to stop pretending you can run on cortisol and caffeine forever. These five simple shifts: sunlight, adaptogens, B vitamins, gentle movement, and steady blood sugar can pull you out of survival mode and back into actual energy. Like, the kind where you don’t want to cry every time you open your email.

Try one. Try them all. Just don’t try to do it perfectly. We don’t do that here.

P.S. Want more realistic wellness tips that actually work for moms?
Follow me over on Pinterest  for simple recipes, immune boosters, and real-life wellness routines that don’t assume you have a live-in chef or childcare on standby.

And hey—my book ships September 9. If you haven’t ordered it yet, what are we even doing here? Grab your copy now and start your own energy comeback.