It lurks every day, somewhere between lunch and dinner, waiting to sap your energy and motivation.
It’s the midday slump, the afternoon time when many people gather. succumb to fatigueyou become lethargic and your productivity generally decreases.
But you don’t have to succumb to a post-lunch “food coma,” says Dr. Christopher Rose, a nutritional biologist and CEO of Mimio Health in Davis, California.
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Rhodes — whose mission is “to improve society’s cellular communications.” health and longevity “Achieving peak human performance through nutrition, vitamins, and supplements,” reveals some practical tips to keep your energy levels high throughout the day.
1. Resist grazing and food “teasing”
2. Suppress glucose
3. Optimize your health with daily supplements
4. Consider giving up coffee
5. Eat a nutritious lunch
6. Be active after eating
During daytime slumps, many people experience fatigue, lethargy, and an overall decrease in productivity. (St. Petersburg)
1. Resist grazing and “food teasing”
Snacking throughout the day can make your body crave more amount of foodRose warned, can cause spikes in blood sugar levels and drowsiness.
“Eating small amounts throughout the day may seem like a great way to stave off hunger, but it can actually be counterproductive,” he told Fox News Digital.
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“Small snacks often don’t meet our body’s satiety threshold, which means food comes in but isn’t biologically enough to actually relieve hunger.”
He noted that the opposite may actually be true, as small amounts of food often stimulate hunger and appetite.
“This is not just a side effect of the diet; it is actually a design feature of almost all manufactured or packaged snacks, which are specially formulated to give a strong flavor that disappears quickly and cause cravings.” “We’re doing it,” Rose said.
Snacking throughout the day can make your body crave more food, leading to increased blood sugar levels and drowsiness, nutritionists have warned. (St. Petersburg)
“There’s a reason you can’t just eat one potato chip.”
Consistently consuming high-carbohydrate snacks and meals can cause blood sugar levels to rise even faster throughout the day, which can lead to brain fog, emotional swings, and low energy, experts say. It is said that there is a sex.
“There’s a reason you can’t just eat one potato chip.”
The best options when choosing snacks are: natural foods Nuts, fruit, and jerky provide healthy fats, fiber, and protein.
These choices are effective at slowing down digestion, keeping you full, and balancing elevated blood sugar levels, Rose advised.
2. Suppress glucose
Glucose is the body’s preferred energy source, and its levels are involved in “a thousand different biological processes” that affect everything from energy to mood to metabolism, Rose said.
“The body is very good at using and processing glucose within certain ranges, but problems occur when it’s too low or too high,” he warned.
The spike in blood sugar levels you get from high-carbohydrate and high-sugar foods can provide a quick burst of energy, but it quickly wears off, leaving you feeling sluggish, foggy and depressed, experts say. said. (St. Petersburg)
Blood sugar spikes from high-carbohydrate and high-sugar foods provide a quick burst of energy, but quickly dissipate, leaving you feeling sluggish, brain fog, and tired. mood reliefaccording to Rose.
“The key to sustained energy is to keep blood sugar levels balanced within a normal range throughout the day,” he says.
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The best way to accomplish this, he said, is to combine carbohydrates with healthy fats, proteins, fiber, and carbohydrates, which help slow digestion and smooth out rapid blood sugar spikes into a smooth, even curve. .
3. Optimize your health with daily supplements
“Besides the spike in blood sugar levels, there are many other negative effects caused by or associated with the postprandial (postprandial) state of the body,” Rose says.
“Food greatly disrupts our natural metabolic homeostasis by flooding our bodies with sugar and fat, diverting energy away from digestion and other processes, and introducing foreign molecules into the body that trigger an immune response. It may be destroyed.”
Fasting supplements are designed to reduce dietary inflammation, control hunger throughout the day, and reduce postprandial sluggishness. It is always best to consult your doctor or health care professional before taking any new supplements. (St. Petersburg)
Rose is fasting supplements Like Mimio, which his company designed to improve cellular health, energy, cognition, and performance.
“This is the world’s first fasting-mimicking supplement, designed based on seven years of clinical fasting research at the University of California, Davis, to deliver the beneficial protective effects of long-term fasting in a simple daily pill.” said.
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Fasting supplements are designed to reduce dietary inflammation, control hunger throughout the day, and reduce post-meal sluggishness, Rose says.
We always recommend consulting your doctor before taking any new supplements. doctor or medical professional.
4. Consider giving up coffee
drinking coffee Rose said it causes rapid upward and downward energy spikes, causing a false sense of adrenaline.
“Like sugar, caffeine can give you a short, intense burst of energy, which often leaves you feeling even more miserable and sluggish just a few hours later,” Rose says.
Experts say drinking coffee can cause rapid energy spikes and dips, as well as a false sense of adrenaline. (St. Petersburg)
“And just like with sugar, the best way to prevent these spikes is to pair caffeine with something that slows its digestion and makes it more readily available to your body.”
Instead of coffee, he suggested drinking green tea, which contains an amino acid called L-theanine.
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If you do drink caffeineDr. Rose recommends combining it with a diet containing healthy fats, fiber, and protein, or with L-theanine, which has been shown to reduce the jitters and distractibility that comes from caffeine alone. did.
“Green tea tends to provide a much more balanced experience than coffee.”
“L-theanine and caffeine are both naturally found in green tea, so green tea tends to provide a much more balanced experience than coffee,” Rose said.
“It has many other benefits, from increasing cellular stress tolerance to improving gut, heart and brain health.”
5. Eat a nutritious lunch
“The best way to keep yourself energized and satisfied throughout the day is to nutrient density It’s about lunch,” Rose said.
According to nutritionists, a low-carbohydrate lunch such as chicken salad, fibrous vegetables, and healthy fats like avocado and nuts can help slow down digestion and empty the stomach while providing your body with a source of energy.
According to nutritionists, a low-carbohydrate lunch such as chicken salad, fibrous vegetables, and healthy fats like avocado and nuts can help slow down digestion and empty the stomach while providing your body with a source of energy. (St. Petersburg)
“Carbohydrate-rich foods provide quick energy, but they can cause spikes in blood sugar levels, which can throw your system out of balance. Carbohydrate-rich foods also typically have negative effects on cognition, energy production, and It contains few micronutrients and bioactive substances that support productivity.”
Instead, Rose recommended creating meals that are rich in nutrients. healthy fats, fiber and protein.
“The best way to stay energized and satisfied throughout the day is to prioritize nutrient density at lunch.”
Examples include protein-rich salads, hearty vegetable soups, and traditional rice and noodle dishes that replace carbohydrates with vegetable substitutes such as cauliflower “rice” or zucchini “noodles.”
“Fiber provides bulk to meals without adding extra calories, and forms a gel-like matrix that helps trap other nutrients in the stomach, so they are released slowly during digestion,” Dr. Rose says. said.
“Dietary fiber helps give the meal volume without giving it extra calories,” said the nutritionist. (St. Petersburg)
Fats like avocado and nuts can help you stay fuller longer.
“Protein is the most slowly digested of the macronutrients. Additionally, protein has the highest ‘thermic effect,’ meaning the body uses more calories to digest protein than any other nutrient.” We need to,” Rose said.
6. Be active after eating
Rose says that when you eat, your blood sugar levels spike, so it’s best to use up the energy you expend quickly to keep your blood sugar levels balanced.
“This time of year is also a great time to take advantage of a brain break so you can come back to work refreshed,” he said.
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physical activity Taking it immediately after a meal can suppress the rise in blood sugar levels.
“After eating, the body naturally re-prioritizes energy towards digestion and metabolism, leaving other organ systems like muscles and brain on the back burner,” he told FOX News Digital.
Experts said doing some physical activity after a meal helps utilize energy back to the muscles and brain. (St. Petersburg)
Doing some physical activity after a meal, such as walking, climbing the stairs, gardening or doing housework, can help direct energy use back to your muscles and brain, Rose said.
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“Rather than breaking down the nutrients in your diet and storing energy (usually as fat) for later use, exercise after meals It helps send newly generated energy directly to cells for immediate use, and has been shown to help smooth the glucose absorption curve to provide a more balanced and stable supply of energy. ” he added.
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