Experience an afternoon crash between 2:00 - 4:00 pm? You're not alone! Many people experience this, which is why you see an uptick in coffee sales around this time of day. Why? It's usually because of poor nutritional choices, stagnation, and high stress. Our bodies are needing proper fuel and oxygen to maintain the energy demands of our day, but proper nutrition and exercise often gets placed on the back burner. This leads to folks running around with too high or too low blood sugar, dehydration, and adrenal crashes - aka caffeine crashes.
When this happens, your brain feels like a foggy, muddy mess, making your task list look extra daunting. Productivity goes down, fuses run short, and stress spikes causing many to feel less than excited about their work.
The good news is that a few shifts in nutrition can go a long way in clearing the fog and giving your brain the energy boost it needs to focus on what's in front of you.
Food as Fuel: Why It Matters
Think of your body like a high-performance vehicle. The fuel you put in determines how well it runs. Processed foods, excess sugar, and caffeine may give you a temporary boost, but they’ll leave you crashing later. On the other hand, whole, nutrient-dense foods provide steady energy, mental clarity, and better resilience to stress.
The Best Foods for Sustained Energy & Focus
If you want to crush your goals—whether at work, in your workouts, or simply getting through a busy day—focus on these key nutrients:
✅ Protein – Keeps you full, stabilizes blood sugar, and fuels muscle repair.
Great sources: Wild salmon, free-range eggs, quinoa, and hemp seeds.
✅ Healthy Fats – Support brain function, mood, and hormone balance.
Try: Avocados, nuts, seeds, and olive oil.
✅ Complex Carbs – Provide lasting energy without the crash.
Think: Sweet potatoes, quinoa, lentils, and leafy greens.
✅ Hydration – Dehydration leads to fatigue and brain fog.
Drink at least half your body weight in ounces of filtered water daily.
Simple Shifts for More Energy
Start your day with protein & healthy fats – Ditch the sugar-laden breakfast bars and opt for eggs with greens or a smoothie with nut butter and chia seeds.
Balance your blood sugar – Avoid skipping meals and pair FIBER with protein to prevent energy dips.
To learn more about fiber, check out this blog: https://www.drlexilain.com/post/fiber-foods-soluble-vs-insoluble
Limit processed foods & added sugars – These spike insulin levels, leading to a sluggishness, and provide a lot of calories with very little nutritional value.
Plan ahead – Meal prep on Sundays or have quick, nutritious snacks on hand to avoid poor choices when hunger hits.
The Bottom Line
Your energy, focus, and ability to handle stress start with what’s on your plate. When you fuel your body with nutrient-dense foods, you’ll feel the difference—not just in your physical health but in your mental clarity, productivity, and resilience.
Need support in making lasting changes? Book a free discovery call to learn how our stress & burnout prevention programs can help you reclaim your energy and thrive.
Energetically,
Dr. Lexi
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