If you’ve ever caught yourself reheating coffee at 4 p.m. and wondering how you’re supposed to cook, help with homework, and not collapse on the couch tonight… I see you.
As a dad, a health coach, and a formerly exhausted human being, I’ve had plenty of days where “just get through it” was the whole game plan.
But energy isn’t something you have or don’t have. It’s something you build, in little moments throughout the day. And no—you don’t need a full night of sleep, a perfect diet, or two hours of gym time to get started.
Here are 4 ways to reclaim your energy, even on the days you feel like a half-charged phone:
1. Drink water before you caffeinate
We all wake up dehydrated. Before you reach for coffee, start your day with 8–12 oz. of water (bonus points for lemon and a pinch of sea salt). It helps with digestion, brain function, and keeps your energy more stable all morning long.
💡 Derek’s tip: Keep your lemon water ready on the counter overnight. When your feet hit the floor, your first win’s already waiting.
2. Balance your blood sugar
If your breakfast is a bowl of cereal or your lunch is “whatever your kids didn’t finish,” you’re likely crashing by mid-afternoon.
Pair every meal or snack with protein, fat, and fiber to stay fuller, longer—and avoid the energy roller coaster.
Try:
- Apple + peanut butter
- Boiled eggs + berries
- Smoothie with protein + frozen greens + nut butter
3. Move—but keep it short
You don’t need 45 minutes. You need 5–10 minutes of intentional movement to reset your body and mind. It could be a brisk walk, some air squats between meetings, or a mini strength circuit after the kids go down.
“But Derek, I only have 15 minutes.”
Perfect. That’s enough to change your state.
4. Build a better evening routine (without perfection)
Scrolling until midnight doesn’t actually help you recover.
Try swapping one habit at a time:
- A warm shower instead of screen time
- Reading or stretching instead of emails
- Going to bed 20 minutes earlier than usual
Small shifts = more restorative sleep = more energy.
✅ Bottom line: You don’t need a total life overhaul to feel better.
Start with water. Add some protein. Move a little. Go to bed before your phone asks you, “Still watching?”
It’s not about perfect days. It’s about repeating small wins until your body remembers what it’s like to feel good.
➕ Want help building habits like these?
Our $3 Mini Course, Eat the Apple, Take the Stairs, Hit the Hay, gives you quick, doable tools to build more energy—without the overwhelm.
[Grab the mini course →]
To your health!
Derek Opperman
Chief Wellness Officer at LifeUP
“I help parents reclaim their energy — not just physically, but emotionally too. Because when you feel better, everything in your life lights up: your parenting, your patience, your purpose. My approach is about small changes that ripple out into big transformation.”
