Fuel Your Body, Sharpen Your Mind, and Find Your People

NUTRITION
Recipe Of The Week

Protein Pumpkin Pie Oats
Approx Macros: 44g C/ 32g P/ 11g F

• Ingredients:
  ½ cup rolled oats

• ½ cup pumpkin puree

  • 1 scoop vanilla protein powder

  • 1 tsp pumpkin pie spice

  • 1 tbsp chia seeds (optional, for fiber)

  • ½–¾ cup almond milk (adjust for desired consistency)

  • 1 tbsp crushed pecans or walnuts, blueberries, or other fruit (optional topping)

• Directions:
  Cook oats with almond milk on the stove until soft.

• Stir in pumpkin puree, protein powder, chia seeds, and spice.

• Top with nuts and a sprinkle of cinnamon or fruit of choice.

HEALTH/WELLNESS
Why You’re So Tired in the Afternoon (and How to Fix It)

If you’re like most women, there’s a predictable point in your day when your energy tanks. You’ve had your coffee (and Alani), maybe you’ve eaten lunch, and yet by 2 or 3 PM it feels like you’re dragging yourself through quicksand. Sound familiar?

Here’s why this happens and what you can do about it.

1. Your Circadian Rhythm Is at Play

Our bodies are wired with natural energy cycles. Research shows that most people experience a dip in alertness between 1–3 PM due to circadian rhythm fluctuations (National Sleep Foundation, 2021). It’s not “just you”, your brain is literally signaling for a slowdown.

What to do: Instead of fighting it with another coffee, try a short walk or even a 10–20 minute “power rest” (closing your eyes, no scrolling). Movement and sunlight exposure help re-sync your internal clock. One of my favorite circadian hacks is getting 20 minutes of direct (sun)light into my eyes first thing in the morning- try it!

2. Your Blood Sugar May Be Crashing

If lunch was carb-heavy (like sandwiches, wraps, or pasta without much protein), you might experience a post-meal glucose spike followed by a sharp dip leading to fatigue and brain fog (Harvard Health, 2020).

What to do: Balance your meals with protein (20–30g), fiber, and healthy fats. For example, instead of a bagel and cream cheese, try grilled chicken with veggies and avocado. Stable blood sugar = stable energy.

3. You’re Dehydrated (and Mistaking It for Hunger or Fatigue)

Even mild dehydration (1–2% loss of body weight in fluids) can impair focus, mood, and energy levels (Journal of Nutrition, 2012). Many women think they’re just “hungry” or “tired,” but the real culprit is lack of water.

What to do: Keep a water bottle nearby and aim for at least half your body weight in ounces per day. Add electrolytes if you’ve been sweating or drinking a lot of coffee (which is mildly dehydrating).

4. Stress & Cortisol Dysregulation

When you’re juggling work, kids, and workouts, chronic stress keeps cortisol high. Over time, your body “crashes” in the afternoon because your stress hormones aren’t following their natural curve (which should be high in the morning, lower at night).

What to do: Incorporate micro-breaks during your day, even 2 minutes of deep breathing or stretching can calm your nervous system. Long term, practices like lifting weights, walking, and quality sleep are your best tools for balancing stress hormones.

5. You’re Sitting Too Much

Prolonged sitting decreases blood flow and oxygen delivery, making you feel sluggish. Studies show even short bouts of activity can restore focus and energy (American Journal of Preventive Medicine, 2016).

What to do: Set a timer for every 60–90 minutes. Stand up, stretch, walk, or knock out 20 bodyweight squats. Movement is medicine.

The Bottom Line

Afternoon fatigue isn’t just “normal” it’s your body sending signals. By addressing blood sugar, hydration, stress, and movement, you can prevent that 3 PM crash and stay energized for the rest of your day.

Start small: balance your lunch, get outside for 10 minutes, and drink more water. These little shifts add up and can completely change how you feel by dinnertime.

MINDSET
Want to Feel Better Instantly? Shift the Focus

Here’s a little secret: when you’re stuck in your own head, the fastest way to feel better isn’t more self-care, another podcast, or even a workout. It’s shifting your focus off of yourself.

When life feels heavy, our natural instinct is to spiral inward. Obsessing over how tired we are, how stressed we are, or how much we’re juggling. But the problem with staying inward is that it only feeds the fire.

The fastest way to flip the switch? Light someone else’s fire.

Try This Today:

• Send encouragement. Text a friend who’s been quiet and just say, “Thinking of you today.”

• Do something small but powerful. Hold the door, compliment the mom in line at the store, or smile at someone who looks like they need it.

• Show up for someone else’s win. Cheer your kid on at practice. Share a friend’s business post. Let someone know you noticed their effort.

Every time you step outside your own bubble and pour into someone else, you instantly change your perspective. And here’s the kicker: science backs it up. Studies show that practicing kindness releases oxytocin, lowers stress, and improves your mood almost immediately (Mayo Clinic, 2020).

Your Challenge

Today, before the day ends, find one way to lift someone else up. Doesn’t matter how small. Then, notice how your own energy shifts afterward.

You’ll be shocked how quickly your fire comes back when you help light someone else’s.

Make yourself Better Today.