The missing key to combat those 3pm energy slumps
It's 3pm… you're struggling to keep your eyes open and the thought of hiding under your desk for a quick power nap is all too tempting (and you’re suddenly craving brownies)
While it's easy to blame these post-lunch energy dips on a poor night's sleep, the truth is your breakfast might be the real culprit…
What you eat plays a huge role in how you feel — without the right fuel, your body cannot function at its best — so let’s delve into all things breakfast!
Your mornings matter
What you do in the morning has the power to either optimise your energy levels and metabolism, or set them off on the wrong foot, particularly when it comes to food
This is because you are much more sensitive to glucose first thing in the morning — you have fasted overnight, you’re dehydrated and you have a natural surge in cortisol to wake you up and feel alert (you can read more about this here)
So breakfast is what sets the tone for your entire day. From your energy levels to your mood and even your cravings, what you eat (or don’t eat) makes a difference
More often than not, clients come to me saying that they skip breakfast because they don’t have time or they’re not hungry first thing. However, for stable energy throughout the day, starting with protein and healthy fats is key
This is how you: regulate your hormones, keep your blood glucose levels stable and avoid jumping on that blood sugar rollercoaster that can lead to energy spikes and dips, difficulty concentrating, mood swings, carb cravings and more
What makes a good breakfast?
One thing’s for sure, not all breakfasts are equal — cereal, muffins, pre-packaged oat bars are all pretty much dessert…
Instead to get all the benefits of breakfast, we want a well-balanced plate with protein, healthy fats and fibre! A fail-safe combo and studies show that protein-rich breakfasts: improve satiety, reduce the production of your hunger hormone (ghrelin) and lead to less snacking later in the day
So think of:
protein: eggs, greek yogurt, cottage cheese, smoked salmon, a protein smoothie or leftover protein from the night before are all great — you want to be aiming for 25-30g
healthy fats: avocado, nuts, seeds, olive oil
fibre: vegetables here are your best friend — not only do contain fibre but they are also packed full of antioxidants (think of all the different colours) to support your gut health. Picking complex carbs like whole grains and sourdough will also help to maintain stable blood sugar levels because these are digested more slowly!
A note on eggs: remember a large egg only has around 7g of protein so 2 eggs is not enough! Add smoked salmon, 2 egg whites or another source of protein to hit that 25-30g mark
Making the change
Now if you are not someone that eats breakfast, it can be difficult to start introducing it — reprogramming how you start your day and retraining your body’s hunger signals can take time, but once you notice the shifts in your energy levels and cravings, it will all be worthwhile. It will become second nature to you!
My top tip: start small and prioritise the protein element — it might be that you start off with a protein smoothie or chia pudding (with a scoop of protein powder), and then over time you can build up to a full protein-rich meal
Conclusion
All in all, while sleep is super important, it is not the only thing zapping your energy — if you are feeling those 3pm slumps, have a think about your breakfast!
And if this sets off bells of “ah help, I don’t know how to do it”, let’s chat — book in your free call with me today so that we can get you started!