Sugar cravings and that 3pm slump

Lately, I've had so many conversations about sugar cravings and that 3pm exhaustion that feels like the couch is pulling you under the cushions.

If this is you, don't fret, and no, you didn’t “ruin your metabolism” over the holidays.

A few things are happening at once:

• Blood sugar swings after weeks of more treats + less structure

• Cortisol still running high (hello stress + winter + hormones)

• Fluctuating hormones making your body less tolerant of big energy dips

• Fatigue causes your body to scream for carbohydrates for a quick hit of sugar for an energy boost

Your body is asking for stability.

I don't have the scientific/technical terms to explain this but I'll do my best: when you feed certain bacteria in your gut, they proliferate. So, if you had a few extra sugar cookies, chocolate, rich desserts over the holidays, you have fed the microbes in your gut that thrive on sugar. And they've multiplied. And now they are shouting louder than say, the kale, spinach, green bean, asparagus bugs. Does that make sense?

Here's the thing; I love delicious food and depriving myself has never resulted in the goals I wanted. Believe it or not, you don’t have to compromise. You can give your body the nutrients it needs while experiencing pleasure of a delicious meal. Anyone who thinks eating healthy means compromising on flavour is simply not doing it right.

There is nothing wrong with an indulgence.

But if you are looking for sustained energy and to cut those sugar cravings, because treats should be just that: treats, here are my recommendations:

✨ Eat a real lunch with protein + fat (not just a salad. We want fiber but we need to balance blood sugar and the protein and fat will help with that)

✨ Start thinking about feeding the bacteria that thrive on fiber - veggies, beans, complex carbs like sweet potatoes

✨ Have a balanced afternoon snack (protein + carbs together). Include some fruit for sweetness.

✨ Drink some water before reaching for something sweet

✨ Step outside or move your body gently for 5–10 minutes

✨ Take a pause — sometimes the craving is just fatigue or dehydration

Cravings are simply information. This is a reset moment, not a discipline moment.

If you’re noticing this pattern, I’d love to hear from you: When do your cravings or crashes usually hit — and what do you reach for? (I'm actually curious so hit reply and let me know!)

And drop your favourite afternoon snack in the chat. Currently, mine is:

1 tbsp peanut butter + 1 scoop protein powder + a splash of hot water to combine.

Stuff this mixture into 2-3 dates. DELISH!

Christie

PS There are a TON of high fiber, high protein recipes in the RECIPE section under the Classroom tab.

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