You know the feeling: you’ve just finished lunch, and instead of starting to work on your to-do list, you feel like curling up for a nap.

It’s frustrating, right?

Productivity goes down, and the day feels like it’s slipping away. This midday fatigue isn’t just in your head—it’s a real phenomenon with real solutions.

Today, I’m breaking it all down so you can stay energized and crush your day.

What’s Coming

Here’s what I’ll cover:

• Why you feel sleepy after eating

• Simple, science-backed fixes to keep you energized

• Quick hacks you can implement today

• A curated list of resources to help you with energy management

Why You Feel Sleepy After Eating

This post-meal drowsiness, also called postprandial somnolence, happens for several reasons:

1. Blood Sugar and Insulin Spikes

Eating high-carb or high-carb/high-protein meals can cause a spike in blood sugar and insulin. Over time, this leads to insulin resistance, where your cells can’t efficiently use glucose for energy. No energy for your cells = feeling drained.

Fun fact: even people without diabetes can feel the effects of these sugar crashes.

2. Overeating

Eating too much diverts blood flow from your brain to your digestive system. This activates the parasympathetic nervous system (the “rest and digest” mode), making you want to sleep.

3. Low Stomach Acid

If your stomach isn’t producing enough hydrochloric acid (HCl), food doesn’t get digested properly. This can lead to bloating, indigestion, and—you guessed it—fatigue.

4. Poor Sleep

A bad night’s sleep sets you up for daytime sluggishness. (Like starting your phone at 20% battery)

5. Your Body’s Natural Clock

Your circadian rhythm includes a natural dip in energy in the afternoon. Combine that with a heavy meal, and you’re primed for a nap.

Simple Solutions to Stay Energized

(#7 is most important)

1. Switch to a Low-Carb, High-Fat Diet (Ketosis)

When you eat a diet high in carbohydrates, your body converts carbs into glucose, your primary energy source. This works well in the short term but can lead to energy spikes and crashes as your blood sugar fluctuates. In contrast, a low-carb, high-fat diet trains your body to use ketones (derived from fat) as a fuel source. Ketones are more stable and provide longer-lasting energy.

How to implement it:

• Start by reducing your carbohydrate intake to around 20–50 grams per day. This forces your body into a state of ketosis.

• Increase healthy fats like avocados, olive oil, nuts, seeds, and fatty fish.

• Pair this with moderate protein intake to avoid converting protein to glucose (a process called gluconeogenesis).

Example: 

• Breakfast: Scrambled eggs with avocado and a handful of spinach.

• Lunch: Grilled chicken salad with olive oil and lemon dressing.

• Dinner: Salmon with roasted Brussels sprouts and a small side of cauliflower rice.

Why it works:

Ketones are more efficient than glucose at producing ATP (your cells’ energy currency). Studies also show that a ketogenic diet can stabilize blood sugar and reduce insulin resistance, directly addressing fatigue.

2. Portion Control

When you eat large meals, your digestive system works overtime to break down food, diverting blood flow away from your brain. This triggers your parasympathetic nervous system, responsible for “rest and digest,” making you feel sleepy.

How to implement it:

• Eat smaller, more nutrient-dense meals.

• Eat slowly to give your body time to signal fullness (usually 20 minutes after you start eating).

• Aim for meals that are:

  • 40% healthy fats (e.g., olive oil, nuts, avocados).

  • 30% protein (e.g., chicken, fish, tofu).

  • 30% low-GI carbs or fiber (e.g., vegetables).

Example:

Instead of a large turkey sandwich and chips, try half the sandwich with a side of leafy greens. Add a handful of nuts for a satisfying crunch without overloading your system.

Why it works:

Smaller meals reduce the energy demand on your digestive system, keeping your body in balance and preventing the energy slump.

3. Support Your Digestion

Low stomach acid (hypochlorhydria) can leave food undigested, leading to bloating, nutrient deficiencies, and fatigue. Proper digestion is essential for extracting nutrients and maintaining energy levels.

How to implement it:

• Add apple cider vinegar to a glass of water (1–2 tablespoons) before meals.

• Take betaine hydrochloride supplements to boost stomach acid production. Start with 1–2 capsules before meals and increase until you feel a slight burning sensation, then reduce.

• Avoid drinking too much water during meals, which can dilute stomach acid.

Example:

Before eating a protein-rich meal like steak or chicken, drink a glass of water with apple cider vinegar. This helps your body break down the protein effectively.

Why it works:

A well-functioning digestive system ensures your body gets the nutrients it needs for sustained energy, while preventing the discomfort that can lead to fatigue.

4. Delay Your Morning Coffee

Caffeine works by blocking adenosine, a neurotransmitter that builds up in your brain and causes drowsiness. If you drink coffee right after waking, it interferes with your body’s natural cortisol (stress hormone) cycle, reducing its effectiveness in keeping you alert.

How to implement it:

• Wait 90–120 minutes after waking before having your first cup of coffee. This aligns caffeine consumption with your natural energy rhythms.

• Pair coffee with a small source of fat (like coconut oil or grass-fed butter) to slow caffeine absorption and reduce the jitters.

Example:

If you wake up at 7:00 AM, have your first cup of coffee around 8:30–9:00 AM. Pair it with a hard-boiled egg or a spoonful of nut butter for an energy boost.

Why it works:

This strategy prevents caffeine dependency, balances your adenosine levels, and keeps your energy steady throughout the day.

5. Optimize Sleep

Poor sleep is one of the most common causes of midday fatigue. Sleep deprivation reduces the effectiveness of your prefrontal cortex (responsible for decision-making and focus) and disrupts your circadian rhythm, making your energy levels unpredictable.

How to implement it:

• Stick to a consistent sleep schedule, even on weekends.

• Use blackout curtains and set the room temperature to 65–68°F (18–20°C) for optimal sleep conditions.

• Avoid screens at least an hour before bed to prevent blue light from interfering with melatonin production.

Example:

Establish a wind-down routine: At 9:30 PM, dim the lights, drink herbal tea, and read a book. By 10:30 PM, you’re in bed for a solid 7–8 hours of sleep.

Why it works:

Good sleep restores your body, sharpens your mind, and sets you up for sustained energy the next day.

6. Skip the Snacks

Frequent snacking keeps your body reliant on glucose for energy, leading to constant blood sugar spikes and crashes. Switching to fat-based energy stabilizes blood sugar and reduces hunger between meals.

How to implement it:

• Eat balanced meals with protein, fat, and fiber to keep you full for longer.

• When tempted to snack, drink water or herbal tea to ensure you’re not mistaking thirst for hunger.

Example:

Instead of reaching for a granola bar at 3 PM, drink a glass of water and add a splash of lemon for flavor. Or, have a small handful of almonds to satisfy hunger without spiking your insulin.

Why it works:

Reducing snacking allows your body to tap into stored fat for energy, keeping your energy levels stable throughout the day.

7. Intermittent Fasting (IF)

Intermittent fasting can drastically improve your energy levels by lowering insulin spikes and giving your body time to repair itself.

Why it works:

• Eating less frequently reduces insulin spikes: Every time you eat, your body releases insulin to process the incoming nutrients. If you’re eating all day, your insulin remains elevated, worsening insulin resistance and fatigue.

• Fasting forces your body to burn fat for energy: During a fasting state, your body switches to burning fat (ketones), which is a more stable and efficient fuel source than glucose.

How to start:

• Begin with a 12:12 fasting schedule (e.g., eat between 8 AM and 8 PM). Gradually reduce your eating window to 16:8 or even 18:6.

• Example: Have lunch at 12 PM and dinner at 6 PM, skipping breakfast.

Pro tip: Drink water, herbal tea, or black coffee during fasting hours to stay hydrated and curb hunger.

Start with one or two strategies, and build from there. Small changes compound into big results!

If you’re transitioning to keto or another low-carb diet, your body needs time to adjust to burning fat for energy. During this period, known as keto adaptation, you may still feel fatigued.

How to speed up the process:

• Add electrolytes (especially magnesium and potassium) to prevent fatigue caused by the initial drop in water weight on keto.

• Stick with it! Full adaptation typically takes 1–3 months.

Quick Hacks You Can Implement Today

Here’s what I’ve found works best:

• Apple Cider Vinegar: This simple addition to my meals was a game-changer. No more post-lunch bloating or naps!

• Delaying Coffee: I love my morning espresso, but pushing it back an hour made a huge difference in avoiding that afternoon crash.

Useful Resources

• Books: “Good Energy” by Casey Means, “The Energy Paradox” by Steven R. Gundry

• Scientific Paper: Meal Timing and Sleeping Energy Metabolism 

• Online Guide: Ultimate Guide to Glucose

Save this for later so you can always come back and implement a new task.

Let me know what helped you the most!

Cheers,

Jonas