How to Eat for Energy & Avoid Midday Crashes

Mar 3
4 min read

Updated: Apr 26

Do You Wake Up Exhausted? Discover How to Nourish Your Energy!

Unlock Your Energy with the Right Nourishment

vesna rysdale sipping a drink — Hydrate for Energy

Do you wake up feeling exhausted? Do you rely on caffeine to get through the day? Or do you hit a slump by 3 PM? If so, your energy levels might have more to do with when and how you eat than you think!

For years, I struggled with my energy levels, particularly during my corporate job. My mornings began with early calls, sometimes as early as 5:30 AM. I would have back-to-back meetings until 2 PM. Living in California while most of my colleagues were on the East Coast and in Europe added to the challenge. By the time I logged on in the mornings, my inbox would be overflowing, and I always felt behind. Coffee was my go-to solution. I thought, "This is healthy! I'm fasting!" It gave me the boost I needed to start my day.

Despite my knowledge of nutrition, I genuinely believed I was doing all the right things—eating a healthy diet, exercising regularly, and getting sleep. Yet, even with all that, I was ravenous, exhausted, and moody by 2 PM.

My Daily Routine: A Cycle of Exhaustion

Mid-morning, I would reach for another cup of coffee or a handful of nuts. Sometimes, I'd grab a piece of fruit, hoping it would sustain my energy and keep my brain functioning. I had no idea that these habits were harming my gut health and creating hormone imbalances. I didn't know how to nourish myself for energy, performance, and health. Unfortunately, my choices were causing more damage than good.

The worst part? It never lasted. My energy would spike and then crash, leaving me even more fatigued. Can you relate? Have you experienced this too?

woman tired on bed — Exhausted - you could take a nap right now?! Is this you?

The truth is, most of us are eating in a way that disrupts our energy. This can negatively affect our gut microbiome and hormone balance, rather than supporting our performance and health.

What I Did to Change My Energy Levels

I took action. I experimented with various eating methods aimed at boosting energy until I found a plan that worked. I tried it on myself and with my clients—100s of them, including men, women, and kids. The results were undeniable!

That’s when I created the 4-Day Nourishment Cleanse. This program helps reset gut health, naturally balance hormones, and make you feel energized without needing endless caffeine, sugar, or willpower.

The results have been incredible, and the health benefits keep compounding.

What Clients Are Saying About the 4-Day Nourishment Cleanse

💬 "I have never had this much energy in my life. I wake up refreshed, I don’t feel exhausted at 5 PM, and I don’t crave sugar like I used to. This cleanse completely reset the way I eat!"

💬 "My stomach feels flatter, I’m way less bloated, and I finally understand what foods actually make me feel good. The meal plan was SO easy to follow!"

💬 "I love trying new foods and learning how to nourish for energy. I'm so glad I joined the Cleanse and learned so much from Vesna."

Why Are You So Tired?

Many women in their 40s and beyond struggle with low energy. The reasons often include blood sugar imbalances (such as insulin issues), poor hydration (see inadequate minerals), and meal timing problems. Surprisingly, these challenges may not be due to eating the “wrong” foods.

Here’s a quick list of what might be draining your energy:

❌ Skipping breakfast or eating too late in the day

❌ Going too long between meals, causing blood sugar crashes

❌ Not hydrating first thing in the morning (hint: coffee doesn’t count!)

❌ Eating too much late at night, messing up digestion & metabolism

How to Eat for Energy & Nourish Yourself

The good news? Small shifts can have a huge impact on how you feel in just one day! Here are some straightforward strategies to help you regain energy naturally:

✔️ Hydrate first thing in the morning

Start your day with lemon cayenne water or an electrolyte-rich drink to kickstart digestion and flush out toxins.

✔️ Eat within a few hours of waking up

Your cortisol is highest in the morning, making it the ideal time to fuel up and avoid crashes later.

✔️ Balance meals for steady blood sugar

Include fiber, protein, and healthy fats to prevent the energy rollercoaster.

✔️ Make lunch your biggest meal

Your digestion and metabolism are most active in the middle of the day. This is the best time to enjoy the largest meal—nourishing and well-balanced.

✔️ Keep dinner light

Eating too much late can lead to sluggish digestion and poor sleep. Opt for broth, soups, or sautéed veggies for an easy-to-digest meal.

My Own Breakthrough with Energy & Food

I learned that eating less is not the key to feeling better.

Before, I'd skip breakfast, eat a salad for lunch, and by 3 PM, I felt so depleted that any sense of what to eat, how much, and when was lost. My energy levels plummeted.

It wasn't until I started eating more for energy, timing my meals, prioritizing hydration, and balancing my macronutrients that my energy soared and stayed stable throughout the day.

That’s why the 4-Day Nourishment Cleanse is designed the way it is. It’s not about deprivation; it’s about nourishment for your body, support for your hormones and gut health. This approach has helped hundreds of my clients reclaim their energy and feel alive.

💬 "I joined the cleanse just hoping to feel a little better, but I was shocked at how much my energy improved. My brain fog lifted, my skin glows, and I haven't had coffee in months!"