Natural ways to beat afternoon slumps

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Sharing some of my tips for beating afternoon slumps and making it through the day with full energy! Of course, this is not medical advice. If you struggle with low energy, talk to your doctor. If you’re ready for a boost of energy, join us for our Community Detox starting September 11. You can order your kit here with the code FITNESSISTA10 and join our private Facebook group here. 

Hi hi! How are you? How was the weekend? We had the best time in San Diego – I’ll share some pics and adventures in Friday Faves!- and are back in Tucson, ready to tackle the rest of this nice short week. I hope your morning is going well so far!

In today’s post, I wanted to chat a bit about afternoon slumps + some of my tips if you feel a dip in energy mid-afternoon. As always, if you’re feeling unusually tired or not feeling well, reach out to your health care provider.

10 natural ways to beat afternoon slumps

You’re chugging along through your day, checking off tasks and conquering challenges, when suddenly, it hits you – the dreaded afternoon slump. That familiar wave of fatigue washes over you, and your once-productive self seems to have hit a brick wall. But fear not! Before you reach for that extra cup of coffee or a sugary pick-me-up, let’s explore some natural and effective ways to beat those afternoon blues and recharge your energy levels.

1. Power Up with Protein-Packed Snacks:

When the clock strikes 3 PM, it’s easy to succumb to the temptation of sugary snacks. Instead, opt for protein-rich options like a handful of almonds, Greek yogurt, or hummus with carrot sticks. Protein helps stabilize blood sugar levels, keeping your energy steady and preventing those sharp energy crashes.

2. Hydration is Key:

Dehydration can lead to feelings of sluggishness. Keep a water bottle at your desk and sip throughout the day. Add a splash of lemon for a refreshing twist that can invigorate your senses and provide a natural boost.

3. Take a Breath of Fresh Air:

A brisk walk outside or even a few minutes of deep breathing can do wonders for your energy levels. Fresh air and movement stimulate circulation, increase oxygen intake, and help clear your mind – a perfect recipe for renewed focus and vitality.

4. Embrace the Power Nap:

A short power nap (around 20-30 minutes) can be a game-changer. It’s enough time to recharge your batteries without entering a deep sleep cycle, helping you wake up feeling refreshed and ready to tackle the rest of your day.

5. Energize with Essential Oils:

Certain essential oils, like peppermint and citrus blends, are known for their invigorating properties. Dab a drop or two on your wrists with a carrier oil (like jojoba or coconut) or use a diffuser to infuse your workspace with an energizing aroma. I get all of my essential oils from NOW; you can use FITNESSISTA for 20% off. 

6. Move Your Body:

Engage in some light stretches or gentle movements to get your blood flowing. This can help alleviate muscle tension and give you a burst of energy. You don’t need a full workout – even a quick dance to your favorite song can work wonders! I love doing a quick Sculpt Society class when I feel an energy slump; it always puts me in a good mood.

7. Mindful Munching:

Opt for whole, nutrient-dense foods that provide a sustained release of energy. Think whole grains, fruits, and veggies. Avoid processed snacks that can lead to energy crashes shortly after consumption. Also pay attention to blood sugar balance. Make sure each meal and snack includes protein (eat your veggies first, then protein, then starch) and avoid eating “naked carbs.” Put some protein and fat clothes on your carbs, k?

8. Herbal Teas for the Win:

Enjoy a cup of herbal tea like ginseng, ginger, or green tea. These options provide a gentle energy boost without the jitters that often accompany high amounts of caffeine. My favorite mid-afternoon teas are Green Tea Blueberry Slim Life (horrible name, but delicious tea), Egyptian licorice, and Ginger; all bu Yogi Tea and I order them from Thrive Market.

9. Stay Consistent with Sleep:

Prioritize a good night’s sleep by establishing a regular sleep schedule. Quality rest is essential for maintaining your energy levels throughout the day. If you’re feeling exhausted midday, evaluate your sleep routine and make sure you’re getting enough sleep each night. Tips for getting better sleep are in this post!

10. Break Tasks into Bite-Sized Chunks:

Breaking your workload into smaller tasks can help you maintain focus and motivation. Accomplishing small victories can boost your confidence and keep your energy levels up. I’m also a huge fan of making a priority list for each day: I write down the top three things that HAVE to be accomplished, and then number everything else according to the urgency in which it needs to be completed. Some things are moved to the next day, and that’s ok. It helps to keep me from feeling overwhelmed.

When the afternoon slump threatens to derail your productivity, remember that these are all things that you can do at home (and most are either free or very inexpensive!). By making mindful choices, fueling your body with the right nutrients, and incorporating energizing activities into your routine, you help yourself conquer the midday slump. So, the next time you feel that slump approaching, choose a natural approach that supports your well-being and leaves you feeling refreshed, recharged, and ready to go after whatever comes your way.

Do you find yourself feeling low-energy during the day? This can also be a sign that you cortisol is imbalanced from being stressed for a prolonged amount of time. It could also be a mix of no many different things, from toxins, nutrient deficiencies, poor sleep, previous illnesses, food sensitivities, etc. If you’re interested in functional testing and 1:1 coaching to discover root causes and get you feeling your absolute best, send me an email: [email protected]

We’re also starting our quarterly community detox September 11! You can join here and use FITNESSISTA10 for 10% off sitewide. Once you’re in, you can also join our private Facebook group for extra resources and support.

Have an amazing day and I’ll see ya soon! Thank you for stopping by the blog today.



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