The Afternoon Energy Slump

I recently asked on Instagram, “What time of day feels like the hardest to stay balanced, to make nourishing choices for yourself, and to feel good in your body, mind, and soul? And soooo many of you said…that afternoon wall. The energy crash after lunch, the brain fog and lack of motivation, the 3:00 munchies that lead you deep into grabbing food that you know won’t feel good in your body.

Why is this happening?

There are lots of reasons that the afternoon slump is so common, but many of them boil down to blood sugar balance, hormonal balance, and cellular energy production. Without going too deep into the scientific details, it’s important to know that all three of those mechanisms in the body don’t just begin at 1:00pm. The afternoon slump is actually set into motion the moment we wake up in the morning.

What do we do about it?

eat 30 grams of protein at breakfast

You’ve heard it from me before, but this is the number one way to increase steady energy and focus for your entire day. If we start our day with higher carbohydrate foods or not enough protein, we can initiate an entire day of blood sugar swings, which impacts everything from energy to cravings to sleep. If you aren’t sure what that looks like, check out my High Protein Breakfast Guide for some of my favorite combinations.

drink electrolytes after lunch

It may be tempting to reach for that after-lunch cup of coffee, but relying on consistent sources of caffeine throughout the afternoon can negatively impact our blood sugar, energy, and sleep long term. Instead, opt for a boost in the form of electrolytes. This could be through a supplement (I like the brands Jigsaw, LMNT, and TraceMinerals), or through combining mineral rich ingredients that you may already have in your kitchen! An easy combination is 4oz orange juice, 4oz coconut water, 1/2tsp sea salt, and 1tsp cream of tartar (surprisingly rich in electrolytes!).

swap your morning coffee for matcha or an adaptogenic herbal blend

Hear me out. Because of how coffee is metabolized, we often end up with energy crashes from the concentrated caffeine later in the day, leading us to reach for another cup of coffee, creating a cycle of dependency (plus inconsistent energy!). Matcha, a beverage made from the powdered leaves of the green tea plant, is metabolized differently and provides a more steady stream of energy and focus, without the crash. Adaptogenic herbs may also be a nourishing morning beverage. While most are caffeine free, many adaptogenic herbs support energy production in a more gentle and sustainable way. Learn more about adaptogenic herbs and blends here.

get outside after lunch

Take a 10 minute break to take a walk outside, or even just sit in the sunshine. Walking will help with digestion after lunch, but even just exposure to nature and sunshine will do wonders for your cortisol balance, stress levels, and energy.

eat a real lunch

That means a solid serving of protein (20-30 grams), healthy fats, and fiber. It may be possible that a quick sandwich, granola bar, or even that salad isn’t doing your afternoon energy any favors! This may require some meal prepping, as you may not be able to take the time mid-day to cook a full meal. Consider batch cooking some quinoa, mixed vegetables, shredded chicken, or a pot of soup over the weekend to have nourishing options available.

drink plenty of water in the morning

Anyone else hit 4:00 in the afternoon and realize you haven’t refilled your water bottle yet today? It will actually make a big difference to front-load your water intake in the first half of the day. Set a goal to drink 40oz before lunch, and maybe set an alarm on your phone for 10:00am as an accountability check.

build in a joy / connection break

This crash of energy, focus, and motivation may be a sign of burnout. This is especially relevant if you are a stay at home mama, or if you are working a job that you find stressful or challenging. I often see my client grinding away all day, and saving “fun” activities for the evening. Can you build in a 20 minute block in the middle of the day to just read your book? Can you do a yoga flow on your lunch break? Can you use nap time to do something fun, instead of trying to catch up on chores? This could be as small as calling a close friend over your lunch break, or taking a break in nature to check in with yourself and reground. Don’t save the joy for later. Infuse it into your early afternoon as fuel for the rest of your day.

I will have both morning and evening strategies coming soon, but for now let’s fuel up our afternoons, shall we?

Which one are you going to try first? Let me know in the comments below!