Do you get that feeling at about 3pm that you just want to crawl under your desk and take a nap? Here’s 1 simple trick to stop the mid-afternoon slump that I use with my clients. And, that I use in my life.

What’s the trick? It’s to have your morning coffee with your breakfast – not before breakfast. In other words, don’t drink your morning coffee on an empty stomach.

You may be surprized that I’m addressing something in your morning routine when it’s your afternoon energy levels that are the problem. Here’s why. The rate that caffeine is absorbed and reaches peak concentration in your bloodstream can range from 15 minutes to 2 hours. Fifteen minutes to 2 hours is a very wide range. Some of this variability is likely due to individual differences – each one of us is unique. But the vast amount of this variability is due to the presence of other things in your intestine. I’m talking about food and it’s components, like protein, fat, and fibre. These slow down the rate of caffeine’s absorption.

As you are well aware, caffeine is a stimulant. When you have a fast delivery (i.e. drink caffeine on an empty stomach), you’ll quickly get stimulated, followed by a crash. After all, what goes up must come down. When you drink your coffee with your breakfast, especially a breakfast that includes protein, health fat, and fibre, you’ll get a slow and steady take off and an equally gentle landing.

It’s this crash landing that makes you crave the baked goods mid-morning (creating another high) followed by the mid-afternoon slump.   

You know that I always give you practical nutrition advice. And, I know that for many of us, our morning coffee routine is sacred. So I don’t make this recommendation lightly. But I’ve seen it work like magic for some people. Others don’t notice any difference. Here’s my practical recommendation: try having breakfast with your coffee for a few days to see how your body responds.

• If you don’t notice any difference in your afternoon energy levels, return to the morning routine that you love so much.
• If you do notice an improvement in your energy levels, now the ball is in your court. Do you prefer to live a life where you have food with your morning coffee and you are more productive throughout the afternoon? Or, do you prefer drinking your morning coffee solo – the afternoon slump is a price you’re willing to pay. Choose the life you want to live.

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