5 Reasons You’re Crashing and Craving by 3pm
Whether you’re at your work desk or just got the kids home from school, 3pm hits, and suddenly all you can think about is sugar or another coffee. Sound familiar?
If you reach for caffeine or a sugar hit in the afternoon for a “pick-me-up,” this one’s for you.
After 10+ years working with busy women, the afternoon crash is one of the most common things I see, and it’s almost never about willpower. It usually traces back to a few things earlier in the day:
- Your breakfast meal didn’t contain 30 grams of protein or more. Studies have shown that starting your day with insufficient protein intake leads to unstable blood sugar levels, which causes energy spikes and crashes (fatigue) and more cravings later in the day – these cravings can also show post-dinner, late in the evening.
- You skip breakfast or fast for too long. I’m a huge fan of circadian rhythm fasting for at least 12 hours overnight, or 14 hours for some (not if you’re pregnant or breastfeeding). But for many, skipping breakfast and then rushing around and having a busy morning leads to unstable blood sugar levels.
- You’re eating too many carbs with breakfast, lunch or even your mid-morning snack without sufficient protein, fibre and fats. Helllooo blood sugar rollercoaster ride.
- You’re not getting quality sleep. Ideally, 7-9 hours per night. Poor quality sleep or insufficient sleep increases your hunger hormone ghrelin and decreases leptin – the hormone that signals your body when it’s full and satiated.
- You’re undereating. Calorie restriction doesn’t do your body any favours in the long run. Too often I see women either unconsciously undereating or purposefully undereating because they’re scared of eating too much, especially with a weight loss goal. Your body needs fuel. Food is energy. Eating a balanced, blood-sugar-friendly diet (that keeps insulin low) with enough calories, protein and fibre for your body and hormones to function at their best is what helps you thrive.
Afternoon cravings and low energy can have a lot of factors at play, but they’re rarely random, and they’re very fixable. Try a few of the tips above and notice what shifts.
And if your mornings feel too rushed to pull together a proper protein-rich breakfast, check out some of my high-protein, high-fibre breakfast recipes to keep your blood sugar, hormones, energy, and moods steady.
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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.
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