How do you avoid the temptation to go for a nap?
One of the most popular ways to combat the afternoon slump is to opt for a little pick me up – like that
small bag of M&M’s in the back of your cabinet drawer, or even better, a quick Starbucks run to get your
fave frappe! I mean, doesn’t it make it easier to head back to work with a boost of energy from the
sweet sugary drink?
Maybe you have to convince yourself first to choose the sweet route by telling yourself you’ll get more
work done with a bit of sugar flowing though your veins (after all, you’ll do a workout later, eh?)!
“15 minutes is not enough time to write a blog post or set that week’s Facebook
posts, is it now?!”
Does any of this sound familiar?
Well, don’t worry because this is super (and I mean super) common. But just because the energy
boost/slump cycle is common doesn’t mean it has to happen – it shouldn’t happen and you can break the cycle.
What’s going on here is what we call the afternoon ‘carb and/or sugar crash’.
It’s absolutely not healthy or necessary. You want to feel sharp, motivated, and maybe even excited
about your tasks from morning to night, and this cycle only makes business for us entrepreneurs harder.
Oh, and it’s totally not fun either (believe me, I used to go through it every single day).
So, allow me to enlighten you in detail about what happens during this energy roller coaster, and to
explain just how you can help yourself stay as sharp as a knife from wake up to sleep time.
As an entrepreneur, I know how tiring the long hours at the desk can be, and I know just how hard it can
be to hold back from self-motivation through sweets (I’m looking at you, strawberry Starbucks frappe)!
But, the thing is, the slump you’re experiencing is caused by what you are and
aren’t eating, not just long work hours!
Now you know a bit about me, lets get cracking! Here’s how you can avoid and breeze through
the afternoon with power and energy, and cure any sneaky sugar rush slump coming your way!
What causes the common afternoon crash?
Sugar is the enemy…
Sugar, especially refined sugar, is in everything, everywhere, and almost everyone is obsessed with it.
Hello sugar cravings, you know what I’m talking about!
What is sugar doing to us?
Refined sugar and excessive amounts of other sugars (more on that later…) spike the body’s blood glucose level, causing the pancreas to release insulin in an attempt to control those levels.
It just makes your blood sugar levels drop, and this my friend is what’s making you feel high with energy
and then low after the crash, leading you to feel tired, lethargic and unfocused.
This is what gets many of us into a daily battle to feel normal again, which only makes us crave sugar
again, again and again.
Hello vicious cycle!
But wait, don’t think just cutting out traditional refined sugar foods (I’m talking candy bars) is going to
fix the issue!
How your lunch affects your energy (and contains hidden sugars)?
That white bread sandwich you’re eating for lunch is a part of the cycle too.
Bread, fries, and pasta all technically also count as sugar.
You know when you eat that leftover plate of pasta for lunch, and then all you want to cozy up on the
Yep, that’s sugar crash!
When you eat a food containing carbohydrates, your body will release the hormone insulin to take sugar
out of the bloodstream and into our cells – this is fine.
What’s wrong is that when the carbs are refined carbs or in the form of simple sugars, our bodies digest
them too quickly, and they enter blood rapidly, which only causes a large insulin release.
And we end up with a sugar rush and crash – just like when we eat a candy bar.
And so the cycle continues.
This is generally a problem with most high glycemic index foods.
Which means that basically the best way to avoid the afternoon sugar slump is to avoid sugar and other
high glycemic index foods.
Now, of course, staying away from sugar can be tough – especially because of cravings – so when I’m telling you to avoid sugar, it’s easier said than done.
Lucky for you, I know how addictive sugar can be, and I have some serious experience in quick sugar craving busting tips.
One of the keys to busting cravings, is to keep your blood sugar levels stable all day. That way your body won’t go looking for a quick source of energy in the form of something sugary, causing sweet cravings.
1. Eat a good lunch and breakfast with healthy fat.
To stay energized and stop cravings, eat, especially at lunch and as a snack, high-quality protein
combined with fiber packed whole grains, vegetables, and good fat, like healthy saturated fats and omega-3 polyunsaturated fatty acids, including those found in grass-fed butter, avocados, cacao butter, and eggs from chickens that live in pastures.
However, remember to still be wary and pay attention to your calorie intake as well. Even if what you’re
eating is healthy, if you have it in a supersized portion, you’ll feel drowsy and lethargic from eating so
2. Stay away from artificial sweeteners.
I highly recommend that you stay away from sweeteners at all costs (think: Splenda, aspartame,
Yes, I think we can all agree that refined sugar is unhealthy for you, but what not all of us know is
artificial sweeteners are actually far worse because of the way they react and metabolize in your body.
In a study published in 2010 by Yale Journal of Biology and Medicine:
‘Findings suggest that the calorie contained in natural sweeteners may trigger a response to
keep the overall energy consumption constant … Increasing evidence suggests that artificial
sweeteners do not activate the food reward pathways in the same fashion as natural sweeteners…
Artificial sweeteners, precisely because they are sweet, encourage sugar craving and sugar
If you slip up and eat sugar… what can help with the crash.
However, sometimes when you’re only just getting started with cutting your sugar intake, it’s easy (and quite normal) to slip up and eat a bag of skittles, or maybe to treat yourself to cake for lunch.
When that happens, you’ll need to know how to bounce back from a sugar crash.
I’m here to help so you don’t feel like passing out as soon as the sugar high drops.
Also, we all sometimes have a lethargic day – no matter what we eat and when that happens there are
still, some great ways to boost energy.
These quick tips can help you not only to bounce back from sugar
crashes, but also from general low energy!
A-mah-zing, am I right?!
Energy boosts that actually last and will that’ll help you recover from a crash!