Does that 3pm crash feel like you’re hitting a brick wall? Probably not just “getting older.”
That afternoon crash isn’t just aging, it’s your brain begging for support. Let’s take a deeper dive instead of blaming our age for things we can fix.
When your meals are missing key nutrients, your blood sugar drops, and your brain runs low on fuel.
The result? Foggy thinking, mood swings, cravings, and straight-up exhaustion.
Here’s what your brain actually needs to stay sharp and energized:
Protein (like eggs, fish, or beans): Fuels neurotransmitters that keep you focused.
Healthy fats (avocado, olive oil, nuts): Your brain is 60% fat, it needs this stuff for memory and clarity.
Fiber (veggies, chia seeds, oats): Slows down sugar spikes and crashes, keeps your energy even.
Magnesium: Supports nerve function and stress regulation while low levels can leave you wired and tired.
B Vitamins (especially B6, B9, B12): Boost energy and support your brain’s ability to process thoughts clearly.
Omega-3s (fish oil or algae-based supplements): Improve mood, focus, and reduce inflammation.
Adaptogens like Ashwagandha or Rhodiola: Help your brain deal with stress and avoid burnout.
Vitamin D: Low levels are linked to fatigue and brain fog. Get outside.
Iron: Low iron = low oxygen to the brain = low energy.
When you skip meals, go too carb-heavy, or rely on coffee to push through, your brain just doesn’t have what it needs to perform.
So next time 3pm hits, ask yourself: Did I fuel my brain this morning?
Because it’s not about age, it’s about nourishment.
Do you notice a difference in your mood or energy after changing your meals or adding supplements?
Check in with yourself on days you have your supplements and nutrition dialed in and compare it to a day where you’ve eaten carbs without many nutrients. You will feel a difference.
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