Struggling with the 3pm energy crash?
Fatigue and losing focus after lunch is very common! As a busy founder and nutritionist, I’ve found solutions that work for me — these are my tried-and-true methods for steady energy.
My Trusted Coffee Rule
As much as I love coffee, I stick to 1-2 cups a day before midday.
It’s not that coffee is the enemy — it’s rich in polyphenols (natural antioxidant compounds) — but staying intentional with caffeine helps support sustained energy and your natural circadian rhythm.
Some people are more sensitive to caffeine than others, so it’s important to find the balance that works for you.
Stay Hydrated
One of the key causes of fatigue can be not drinking enough water.
If, like me, you aren’t great at hydrating throughout the day, herbal teas or adding mineral electrolytes are a great option to mix things up. Our Hydrate+ tastes so delicious and really keeps my energy stable.*
Protein-Rich Lunch
Most people are great at getting their protein in at dinner, but lunch is where things can slip. Be prepared and have a few go-to lunches.
Right now, I’m all about crackers with avocado for nourishing, satiating fat, then some fresh cucumber or tomatoes, followed by a protein source — think smoked salmon, a tin of tuna, pre-boiled eggs, rotisserie chicken — and a dollop of cottage cheese for an easy protein boost.
Our Cottage Cheese Crackers and High-Protein Tuna Sandwich are also on my regular rotation!
A Post-Lunch Walk Around the Block
Research suggests even a 10-minute walk after eating can have a measurable effect on moderating blood sugar. Fresh air and natural light are also instant energy lifters!
I use it as my reset between lunch and the next meeting. On days I don’t have time for this, standing or stretching every hour or so is another great tip.
Swap Your Afternoon Coffee for Vitality X + Collagen
Instead of an afternoon coffee, which only leaves me feeling more tired, I have our Vitality X + Collagen with lots of ice and water. It contains a targeted blend of 10+ ingredients, including Siberian Ginseng, and it makes such a difference to my afternoon energy levels.*
The perfect afternoon pick-me-up!
The JSHealth 4–5pm Snack Trick
This was one of my biggest tips when I was in private practice as a nutritionist, and it’s something I still swear by today.
A balanced afternoon snack can help support steadier blood sugar levels, reduces afternoon energy crashes, and calms sugar cravings. The key? Pair protein with healthy fats and fiber. My go-to? Greek yogurt with berries and chia seeds!
You could also try making our classic JSHealth Protein Bars or Choc Raspberry Protein Yogurt Bark if you want something sweeter.
I hope these tips give you the boost you need when you’re feeling low!
With love,
Jess xx
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.
