7 Hacks To Beat Your Post-Lunch Dip (#6 is best!)

post-lunch dip


Did you wolf down a ‘skinny’ breakfast (or none at all) and rush off to work dragging your desperate body (protesting “No, no NO!”) behind you?  We’ve all done it.

And throughout the hectic morning do you plough on, with regular hits from coffee (black, no sugar) or energy-drinks?

And come lunch-time, do you tuck into sandwiches/a baguette/a panini/pasta salad and a bag of trendily flavoured crisps? And an apple (for conscience) and then relax while your grateful body says “YES!!”

But twenty minutes later the fog starts rolling in and you’re yawning constantly, losing concentration and fighting the overwhelming need to just close your eyes and… sleep!

Experiencing a mid-late afternoon energy dip is a perfectly natural part of our daily ‘circadian’ rhythm.  But to be honest, for most of us the afternoon wash-out is self inflicted with a less-than-optimal start to the day, followed by energy-draining habits we’ve developed in the course of our increasingly device-driven, sedentary lifestyles!  So – are you ready to change and lose the post-lunch dip?

[Image Credit: Confident Coaching]

7 Hacks to Beat the Post-lunch Dip…

#1.  Eat for energy

Starting the day with a balanced, energy-packed breakfast (that means proteins, fats and carbs) kick-starts your metabolism and you need to keep it revved-up all day with a balanced (not-at-your-desk) lunch; regular ‘metabolic’ snacks; and a dinner that will give you sufficient energy for a sound night’s sleep (this is mega).

Make sure you’re hydrated before eating (and throughout the day) is important for good digestion and for energy.  BUT keeping hydrated does not mean downing litres of water and rushing off to the bathroom every half-hour. If you’re doing this you’ll be depleting crucial electrolytes – nutrients that help stimulate nerves throughout the body and balance fluid levels.

Breakfast: Eggs any style and Spiked OJ

Just season and lightly scramble 2/3 eggs, add chopped herbs of choice and scramble in a nice nugget of butter.  Add a glass of fresh ‘spiked’ orange juice and your body will thank you!

Mid-Morning: Half a cup of cottage cheese drizzled with honey (I love raw) + fresh fruit.

Lunch: Medium jacket potato + tuna and chopped spring onions bound in well-seasoned Greek yoghurt + ‘spiked’ coffee (following lunch, European style).

Mid-Afternoon:  Carrot sticks & seasoned yoghurt dip + fresh fruit.

Dinner: Make dinner matter!  Cook-from-scratch and try an eat in company when you can. White fish is a highly nutritious but often overlooked in favour of fatty fish like salmon.  Make sure you balance the protein with carbs (white or sweet potatoes, roasted roots) and a generous helping of a selection of your fave veggies. I love this Californian Grilled Fish and it truly is real food, fast!

Btw:  You get extra brownie points if you ‘make-it-from-scratch’ with local, organic, what-you-see-is-what-you-get ingredients!

#2. Get your blood pumping…

– Stand UP!

Sitting is the new smoking…

Past studies have found,” declares a 2014 article in The New York Times, “the more hours that people spend sitting, the more likely they are to develop diabetes, heart disease and other conditions, and potentially to die prematurely — even if they exercise regularly.”

Not only that – moving your body reverses ageing, according to science writer Gretchen Reynolds:

“A recent Swedish study published in the British Journal of Sports Medicine suggests that when you sit all day, your telomeres (the tiny caps on the ends of DNA strands) get shorter. Which is not a good thing. As telomeres get shorter, the rate at which the body ages and decays speeds up. 

Conversely, the study found that the telomeres in [those] who were sitting the least had lengthened. Their cells seemed to be growing physiologically younger.”[1]

Posture-friendly chairs, standing desks and walking meetings are catching on big time – and for good reason, so check out the links!

– Stretch!

Stretching your body – for even 20 seconds can have a huge effect on your energy levels—particularly if you’ve been sitting at a desk for hours.  Here’s how you can stretch your body without even leaving your desk!

– Take a hike!

Can’t say this often enough: Move. Your. Body. More and more studies are showing the benefits of walking and walking at work is just as important as walking in nature.

#3. De-clutter…

When you de-clutter you create an uplifted, energized environment for mind and body. Take a few minutes to clean up your desk, wash a few dishes, or just… tidy up!

#4. Breathe like a baby…

Want to feel energized and razor-sharp?  Breathe like a baby!  Watch a baby breathe – notice how their little tums move in-and-out rhythmically as they breathe and notice how loudly they’re able to cry (oh – the memories…) despite their tiny size!  Babies breathe as nature intended, from their diaphragms, not their upper chest as we adults do. Diaphragmatic breathing increases oxygenation bringing a big bunch health benefits to just about every part of your body.  This is a very good thing.

#5.  Get some powerful shut-eye…

‘Power naps’ might sound macho and trendy – but they’re NOT just for men!  The research shows they pack a powerful punch when it comes to improving cognitive and motor performance and even help you to run faster!

In fact, a power nap can help your health in surprising ways – so, any time of day, go find yourself a quiet corner and zzzz away for 10 – 20 minutes.

#6. Call a loved one and tell them why they matter

What can we say?  You’ll absolutely make their day – and you’ll feel pretty good too!

#7. Turn off the lights and get to bed!

The more we sit indoors, under fluorescent lighting, staring into our computers, iPads, tablets, cell phones and TVs, the more we’re disrupting our natural daily (circadian) rhythms with drastic knock-on effects.  We can’t avoid artificial light at work, but the last thing we need is to prolong exposure when we get home and become a device couch potato.

So, unless you’re happy to be enduring rubbish sleep; high stress levels; the risk of developing many chronic diseases; impairing your cognitive and memory function and even struggling with stubborn fat… turn off the lights and get to bed!


Izabella Natrins

I'm here to inspire and support women at midlife and beyond to re-ignite purpose and meaning to take back control of their health and create the radical, resilient heath they want and deserve. As a whole-health expert with over 30 years experience in the field, a qualified Health and Wellness Coach and Ballymaloe-trained nutritional chef, my real food nutrition and lifestyle medicine programmes support women fighting fatigue, struggling with overwhelm, weight gain, sleep, energy and niggling or multiple diagnosed health issues. As an advocate for real food nutrition, regenerative agriculture and whole-health, my book 'The Real Food Solution' is an evidence-based treasury wisdom for energy, vitality and better health for people and planet and a call to action to change the way we grown, source and cook our food. As the CEO at The UK Health Coaches Association, I'm proud to continue the task of leading the first professional association for Health and Wellness Coaches in the world and the gold standard for the UK and Ireland.

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1 Response

  1. October 13, 2021

    […] Check out this post for meal ideas to Beat Your Post Lunch Dip […]

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