By Rosie Millen, Registered Nutritionist (RNutr)
Founder of Miss Nutritionist
Do you often feel like your energy comes in waves - wired in the morning, flat by mid-afternoon, then oddly alert again at night?
This is one of the most common patterns I see in practice. And despite what social media might suggest, it’s rarely about laziness, lack of motivation, or not “trying hard enough”.
More often, it’s about how blood sugar, meals, stress, and daily habits interact over the course of a normal day.
Rather than talking theory, I want to walk you through what this looks like in real life - and where small, realistic changes can make a big difference.
Morning: how the day really gets set up
A lot of people start the day running on adrenaline. Coffee first, food later (or not at all), straight into emails or meetings.
Short term, this can feel productive. Longer term, it often leads to shaky energy, irritability, and strong cravings later in the day.
From a blood sugar point of view, breakfast doesn’t need to be perfect — but it does need to be anchoring. That usually means some protein, some fibre, and a bit of fat.
In practice, that could look like eggs and toast, yoghurt with fruit and seeds, or even last night’s leftovers. What matters more than the food itself is that your body gets the signal that fuel is available.
Coffee works much better with food than instead of it.
Mid-morning: why the crash often starts quietly
If breakfast was light or skipped, this is often where the wheels start to wobble. You might not notice it immediately - just a dip in focus, a second coffee, a bit more tension.
Blood sugar doesn’t usually crash all at once. It drifts.
This is also where hydration comes in. Mild dehydration can amplify fatigue and make blood sugar swings feel more dramatic than they actually are.
A glass of water and a balanced snack can often do more here than another caffeine hit.
Lunch: the difference between “healthy” and helpful
Lunch is where I see the biggest disconnect between intention and outcome.
Salads, soups, and light meals can absolutely be part of a steady-energy day - but only if they contain enough substance. A plate that’s mostly leaves with very little protein or carbohydrate often leads to the dreaded 3pm slump.
A helpful mental model is balance, not restriction. Protein for stability, fibre for slow release, and enough overall energy to last you through the afternoon.
Eating enough at lunch is not indulgent. It’s preventative.
Afternoon: the 3pm danger zone
This is the moment most people blame on sugar addiction or lack of discipline. In reality, it’s usually the result of everything that came before.
If blood sugar has been rising and falling all day, your body is looking for the quickest way to bring it back up. That’s why cravings feel urgent, not optional.
Snacks aren’t the problem — unplanned, reactive snacks are.
A protein-rich snack, something with fibre, or even just a proper break can stabilise energy without sending you into a cycle of spikes and crashes.
Evening: setting up tomorrow’s energy
Dinner isn’t just about the evening. It sets the tone for overnight blood sugar regulation and, in turn, the next morning.
Meals that are overly light, very late, or paired with a lot of alcohol can disrupt sleep and leave you waking up tired but wired.
Again, balance matters more than rules. Enough food, eaten at a reasonable time, in a way that feels calming rather than rushed.
Energy isn’t just about fuel — it’s about recovery.
Here are a few habits that will help (no perfection required!)
If energy feels inconsistent, these are the foundations I usually start with:
- Eat regularly, even on busy days
- Include protein and fibre at most meals
- Don’t rely on caffeine to replace food
- Hydrate consistently
- Support sleep and stress, not just diet
You don’t need to overhaul everything at once. One or two changes, done consistently, are often enough to shift how the whole day feels.
A final thought
Steady energy isn’t about pushing harder or being more disciplined. It’s about giving your body clear, regular signals that it’s supported.
When blood sugar is more stable, everything else - focus, mood, sleep, and even motivation - tends to follow.
About the author
Rosie Millen is a registered nutritionist and founder of Miss Nutritionist. She works with individuals and brands to simplify nutrition, support sustainable health habits, and cut through wellness noise with practical, evidence-led advice.
