My guide. Eating for energy.

Struggling with mid-morning or afternoon energy crashes? You’re not alone! 

It’s easy to reach for coffee first thing in the morning or grab a sugary snack when you start to feel sluggish after lunch. But quick fixes like caffeine and sugar can actually make things worse by disrupting your sleep and metabolism.  

Simple changes in how and what you eat can make a big difference in keeping energy levels stable all day. 

In addition, and important, in order to have energy, rest is crucial. Drop the go-go-go-do-more attitude and slow down in order to create energy. 

Here’s what I recommend:

Keep Blood Sugar Balanced

Stable blood sugar is key to maintaining steady energy and mental clarity. Eating too many sugary or refined carbs causes sharp blood sugar spikes, followed by crashes that leave you feeling tired and cranky.

Tips to keep your blood sugar stable:

• Avoid eating “naked carbs”—always pair carbs with protein, fibre, and healthy fats to slow down sugar absorption.
• Choose whole-food carbs like sweet potatoes and fruit instead of refined grains.
• If you eat more carbs, have them earlier in the day when your body processes them more efficiently. Try a balanced breakfast like eggs with sweet potato hash.

Eat Enough Protein

Protein helps prevent energy dips by slowing down the release of glucose into your bloodstream. It also keeps you full longer and reduces cravings for carb-heavy snacks.

How to get enough protein:

• Aim for at least 30 grams in your first meal of the day.
• Snack on protein-rich foods like nuts, seeds, cottage cheese, or clean meat sticks.
• Include a mix of both plant-based and animal proteins for a variety of nutrients.

Stay Hydrated

Even mild dehydration can cause fatigue and brain fog. Proper hydration supports circulation, oxygen delivery, and overall energy.

Ways to stay hydrated:

• Carry a refillable water bottle and drink consistently throughout the day.
• Eat water-rich foods like cucumbers, bell peppers, and spinach.
• If you need extra electrolytes, try a homemade drink with coconut water, lime juice, and a pinch of sea salt. I have electrolytes drops in my water.

Get Enough Energy-Boosting Nutrients

Vitamins and minerals play a major role in energy production at the cellular level. Nutrient deficiencies can slow down metabolism and leave you feeling drained.

Key nutrients to focus on:

• B vitamins help turn food into energy.
• Iron supports oxygen transport in the blood. Pair iron-rich foods (like beans and meat) with vitamin C (like bell peppers) to boost absorption.
• Magnesium is essential for ATP production (your body’s energy currency). Get it from leafy greens, nuts, and seeds.
• NMN – a great nutrient to optimise NAD levels

Be Mindful of Meal Timing

Eating too many calories at once can make you sluggish. Large meals can lead to fatigue, while eating too close to bedtime can interfere with sleep.

Smart meal timing tips:

• Space your meals and no snacks between meals. If you have to, have nuts of seeds
• Avoid very large meals that make you feel sluggish afterward.
• Stop eating at least 2-3 hours before bed to support digestion and restful sleep.

Cut Back on Alcohol

Alcohol can make you feel sleepy at first, but it disrupts sleep cycles and leads to grogginess the next day. It also dehydrates the body, which can drain energy.

Ways to reduce alcohol’s impact:

• Try fun alcohol-free drinks like sparkling water with bitters or mocktails.
• Avoid drinking on an empty stomach to prevent blood sugar crashes.
• Alternate alcoholic drinks with water to stay hydrated.

Be Smart About Caffeine

Caffeine can give you a quick energy boost, but too much can cause crashes later in the day and interfere with sleep.

How to use caffeine wisely:

• Stick to a moderate intake (no more than 400 mg daily, about 2-3 cups of coffee).
• Avoid caffeine in the afternoon to prevent sleep disturbances.
• Pair your coffee or tea with a balanced meal to prevent blood sugar dips.

Limit Processed Foods

Highly processed foods are often loaded with sugar and unhealthy fats that cause energy crashes. Whole foods, on the other hand, provide fiber, vitamins, and minerals that support sustained energy.

Simple swaps for better energy:

• Base meals around whole foods like quality meats, vegetables, and healthy fats.
• Replace sugary drinks with herbal teas or water with lemon.

Support Sleep with Nutrition

Good sleep is essential for steady energy levels, and certain nutrients can help you sleep better. Magnesium and tryptophan, for example, promote relaxation and melatonin production.

Foods to improve sleep quality:

• Add magnesium-rich foods like leafy greens, seeds, and nuts to your meals.
• Eat tryptophan-containing foods like eggs and pumpkin seeds to support melatonin.
• Try a “sleepy drink” like tart cherry juice with magnesium powder and sparkling water.

Practice Mindful Eating

Eating mindfully helps you tune into hunger and fullness cues, preventing overeating and post-meal sluggishness.

Easy ways to be more mindful at meals:

• Start by eating the first few minutes of your meal in silence, without distractions.
• Avoid eating on the go—sit down and enjoy your food.
• Use smaller plates to naturally reduce portion sizes.

The Bottom Line

Eating for better energy isn’t about perfection—it’s about making intentional choices that work for you. Focusing on whole, nutrient-dense meals, balancing blood sugar, staying hydrated, and being mindful of meal timing can go a long way in keeping you feeling energized and focused all day.

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