8 Ways To Energize Smartly (W/Out Caffeine) So You Don't Crash At 3pm

Coffee induces an addictive, euphoric state of mind. It is used to aide productivity and alertness throughout the day by a majority of the Western world. The problem is that like many other stimulants and sedatives, coffee can cause you to crash if you consume it at the wrong time of day or in high doses

Jane Bunrerngsanoh

March 26, 2023

Have you ever wondered why your energy or mood can change so much during the course of a month? Don't you love to listen to your body when it's craving something? Especially if that craving is like...all the chocolate ice cream or an entire bag of McDonald's fries or a sweet and sour pork.

Your period is an excellent reminder of the cyclical nature of your physical and emotional health. Knowing what what part of your cycle you're in can help you to be more mindful about the way you care for yourself and communicate with those around you.

Well that can be in part due to your hormone fluctuations (your menstrual cycle runs on a 28 day cycle, with 4 key phases: follicular, ovulation, luteal, and menstrual).

Here's what happens during each phase

Follicular and ovulation


During the follicular and ovulation phases, you'll generally have a higher energy level. This is especially true for beta-estradiol, which promotes your body's highest energy levels during the reproductive cycle.


It's also during this time that your estrogen levels are at their highest. Recent studies have demonstrated that you're more likely to be agile, active, and more social in situations where there are higher amounts of estrogen present.


During this time you may have increased energy, so feel free to work on projects and hobbies! You may also find that you are more social during this time and have a greater interest in hobbies, working out/exercising, cleaning, or taking care of your surroundings.

Luteal Phase


The luteal phase is characterized by a more relaxed and peaceful energy. You may also notice that your body goes into a state of hibernation, where you crave warmth and comfort foods.


Reaching the luteal phase, as progesterone starts to rise you might find yourself wanting to slow down more, practice more self care, and scale back on social obligations.


Reaching the luteal phase is one of the best times to build self care and self love into your routine. Practice yoga, meditate, add in a bedtime routine, stop using your smartphone as an alarm clock, drink herbal tea to help you wind down, consider going to bed earlier, create a quieter environment in the bedroom.

Menstrual phase


Your body is working extra hard the first few days of your period so it’s important to slow down and giving it what it needs. The first few days of your period are when your body is most likely to be craving comfort foods with little nutritional benefit.


While women may sleep better and feel more energized in the predominate estrogen phase, they may suffer from PMS symptoms and fatigue during the menstrual/progesterone phase.

what to do:

Taking it easy, nourishing your body with healthy foods, and getting extra rest will help lighten your mood as well as ease discomfort. To reduce bloat before your next period week, we recommend drinking warm fluids and nourishing your body with B vitamins from whole grains, leafy greens, mushrooms, fresh fruit, and healthy fats.



Thinking about coffee but wondering if there are other options that can help get you going in the morning? Maybe you’re tired of the jitters or just prefer a less caffeinated option.

Here’s a list of 8 other things to try without coffee!

It's safe to say that most of us are grabbing lattes or energy drinks every now and then to give us an extra boost of energy throughout the day. I know I'm guilty of tossing back a super strong coffee every once in a while. But what if there were other ways to increase energy without caffeine? After all, you don't want to run the risk of developing some nasty side effects down the road.

Add 1g of Certified Organic Cordyceps and 2g of Lion's Mane Powder to Your Morning Drinks

Mix it in your drink and it can be a tasty alternative to a regular cup of joe and even help you with your energy levels. Recent research has demonstrated benefits of Cordyceps and Lion’s Mane on cognitive performance, especially its ability to improve focus. With its overall health-focused benefits and unique taste, it can encourage you to drink more cupfuls to reap the rewards!

image from @maisonlouno

Do Stimulating Breath Technique in the AM

To do the exercise, take a deep breath through your nose, hold for about 3 seconds, then exhale quickly through your mouth. Do this for about 10 seconds, and then breathe normally—you will likely hear your breath rushing out of you. Give yourself a break and repeat the exercise several times.

 image by @byupclose

10-20 Min Morning sunlight exposure between 7:30-8:30

We know it's tempting to hit snooze, but exposing yourself to morning sunlight helps regulate your wake-sleep cycle by influencing your body's rhythms that control the sleep hormone melatonin. The most effective time to catch the sun is between 7:30am and 8:30am (no sunglasses or sunscreen is needed as UV rays at this time are not strong enough to burn your eyes). It’s also the easiest time to get out of bed!

 image by @emmahill924

Take Ashwagandha and Rhodiola

One of the best adaptogens for helping reduce stress are rhondiola and ashwagandha. A plant native to cold climates whose leaves have been used for centuries in Tibetan medicine as an adaptogen for fighting fatigue, depression and weakness. They are used to support various different stress pathways. They have been shown to reduce anxiety, stress responses, help lower cortisol levels, and more

 image by thespicehouse.com


Eat Protein Rich Breakfast and Avoid carbs

In addition to filling you up and keeping your energy levels high throughout the morning, a healthy breakfast helps with concentration, learning, and planning for the day ahead. Protein keeps energy levels elevated for a couple of hours and helps you sleep better at night. It keeps you fuller longer, makes you think more clearly and lowers the risk of diabetes. Try adding eggs, Greek yogurt or cottage cheese to whole wheat toast and a bit of fruit or veg. This small switch could help you stay engaged in your activities throughout the day! image from aberdeenskitchen.com

Try A Cold Shower in the AM Once A Week

Cold water plunges can give you a natural boost of energy and make you feel much more alert. According to the Journal of Strength and Conditioning Research, testing showed that cold-water plunges gave subjects a 70% increase in energy levels and boosted circulation by improving blood flow.

Try it at least once a week and gradually increase frequency—it can help improve your immune system, metabolism, and reduce stress! It’s a great way to start the day!

Take 250mg of Ginseng Daily

Polysaccharides and oligopeptides, found in ginseng, may lower oxidative stress and increase energetic processes in cells which could decrease fatigue.

ginseng's energizing properties may also be due to its ability to support physiological energy-metabolism regulators like adenosine triphosphate (ATP)

The daily dose of 250 mg ginseng extract is designed to increase energy, stamina and focus without the jitters

Add Maca Powder to Your Morning Drinks

A member of the cruciferous vegetable family (kale, cabbage, cauliflower, and broccoli are all crucifers), maca is grown in the Andes from Peru to Chile. It is one of the most nutritional foods on the planet. The long list of benefits includes boosting energy levels, increasing libido and fertility, preventing cancer growth and improving symptoms of depression. image from Maca

What's more, an October 2015 study in the Journal of the American Nutraceutical Association notes that maca may be helpful for reducing symptoms of depression compared with a placebo treatment in postmenopausal women.

The next time you're at the grocery store or farmer's market, consider picking up a bundle of maca. Not only will this add a new ingredient to your cooking repertoire, but it may pack a healthy punch. So give it a try!

Final Thoughts

For those looking to reduce, or perhaps even eliminate all caffeine intake from their diet, it's important to know how to live a healthy caffeine free lifestyle. Each person responds differently when reducing caffeine intake. For example, some people still crave coffee, while others experience adverse side effects and simply cannot consume it at all. The menstrual cycle can definitely take its toll on your body and mind. Fortunately, there are natural menstrual health products out there to help make fatigue more manageable. With the right set of herbs and lifestyle, you can overcome any discomfort and keep your body healthy at any time of the month




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