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Tired of Feeling Tired at Work? Three Practical Tips to Power Up.

Tired of Feeling Tired at Work? Three Practical Tips to Power Up.

We’ve all been there. It’s about an hour after lunch. You’re trying to push through on a big work project due at the end of the day, but you’re feeling that afternoon slump. What do you do?

Maybe you hit the vending machine for a quick pick-me-up. But you know that sugar rush will only keep your energy up for so long before the inevitable crash. Now you’re really in a race against the clock!

What if I told you you can improve your energy levels at work so that the afternoon slump is a thing of the past? And you don’t need to rely on sugary snacks or caffeine to get through the day. According to Board Certified Holistic Brain-Gut Health Coach, Yvette Rose, the key to upping your energy levels is developing better gut diversity. She says:

I wouldn’t blame you if you never made the connection between your gut health and your energy levels before. This is a relatively new science.

A new science that women, in particular, will want to hear. So keep reading.

[Related: Quarantine Fatigue Is Real - Here’s How to Deal With It]

What causes the afternoon slump?

That sleepy, lethargic, sluggish feeling that shows up between 1:00 and 3:00 doesn’t have to be a regular part of your day. To figure out how to make positive changes, it’s important to consider the underlying causes.

According to scientists, there are six main causes:

  1. Circadian rhythms that tend to make us most sleepy between 2:00 and 4:00 AM and between 1:00 and 3:00 PM.
  2. An underlying medical condition (like polycystic ovarian syndrome).
  3. Getting too little sleep.
  4. Poor eating habits.
  5. Dehydration.
  6. High-stress levels.

Yvette says:

Start with a basic checklist. Are you sleeping 8-9 hours a night? Are you drinking at least half your body weight in ounces of water throughout the day? How are your stress levels? Where are you in your menstrual cycle? What are you eating? Do you notice a difference in your energy levels when you eat certain things?

The brain-gut connection.

Only recently have scientists and fitness experts really started to do the research into the differences between men’s and women’s bodies. It turns out that hormones play a huge role in how our bodies respond to our environment. And since men and women have different hormonal balances, it makes sense that what works for a 220-pound man who lifts weights three days a week might not work for a 130-pound woman who goes for a run three days a week.

While we’ve always known about the connection between the brain and digestion system through the body’s central nervous system, the connection runs even deeper than scientists once realized. Your gut actually has its own nervous system, called the enteric nervous system. The enteric nervous system is especially sensitive to hormones and the bacterial balance in your digestive system. As Yvette says:

But where this gets really interesting is that when the gut microbiome is compromised, you can experience several issues:
  • Decreased nutrient absorption.
  • Inflammation.
  • Disrupted immunity.

All of these issues can lead to feeling fatigued in the afternoon or any other time of day.

[Related: How to Finally Get Out of Your Own Way]

What can you do?

It would be easy to say, "Do all the things on Yvette’s checklist and you’ll feel energized." That’s true, of course, but building good habits takes time.

Here are some practical tips to get started on finding the workplace health strategy that works for you.

1) Keep a food, mood, and cycle journal.

You’ll be surprised at the patterns you see when you keep track of what you’re eating, how you feel, and how your cycle plays into all of it. All of this will lead to more mindful eating and help you keep a healthy perspective.

2) Look at yourself in the mirror every morning.

Our faces tell us a lot about our nutrition. If we’re puffy, something we’re eating or doing is inflaming our bodies. If you have dark circles under your eyes, you may not be sleeping soundly, and that might be because your stress hormone levels are elevated.

3) Meditate and move your body.

Make time to just sit, be, breathe, and feel your body. In addition, make time for mindful movement. Yvette says:

Yoga and meditation are a great combination to increase body awareness, and the more aware you become, the easier it will be to figure out what your body needs.

And if you’re a leader, take another look at your health and wellness initiatives. Send the message that you’re not just paying lip service to your employees’ personal health and wellbeing. Then, lead by example.

Above all, Yvette recommends reading and learning more about how to take care of your gut. You know you need to diversify your portfolio, now how about diversifying your gut? Your workday will thank you.

[Related: Developing Consistency When Creating New Habits]


Victoria Kennedy, CEO of Victorious PR, has helps dozens of entrepreneurs become the #1 Authority in the niche and has been featured in Forbes, Entrepreneur, Yahoo Finance. Find out more here:

Yvette Rose is the CEO of Joule Goddess, a first-of-its-kind nutritional bar for women’s hormonal and digestive health. They are made with anti-inflammatory ingredients which help fight disease and repair and rejuvenate the gut. To learn more and receive 10% off the first order, you can visit:

Have more questions? Follow up with the expert herself.