How to Beat the 3 PM Slump with Simple Nutrition Hacks

If you find yourself crashing mid-afternoon, reaching for a sugary snack or another cup of coffee just to keep going, you’re not alone. That 3 PM slump is real, but the good news is, you don’t have to just push through it. With a few smart nutrition tweaks, you can keep your energy steady all day long -> no caffeine overload required.

Your afternoon energy dip is often caused by a mix of blood sugar crashes, dehydration, and poor meal timing. If your lunch was too carb-heavy or lacking in protein, or if you haven’t had enough water, your body is going to let you know.

FASTer Way Hacks to Stay Energized

1. Balance Your Macros – A well-balanced lunch with protein, healthy fats, and fiber-rich carbs helps prevent that post-meal energy dip.
2. Hydrate, Hydrate, Hydrate – Dehydration can make you feel sluggish, so keep a water bottle nearby and aim for steady sips throughout the day.
3. Time Your Meals Right – If you’re intermittent fasting, make sure you’re fueling properly during your eating window so you’re not running on empty later.
4. Choose Smarter Snacks – Instead of a sugar rush, go for a protein-packed option like Greek yogurt with berries, almonds, or a protein smoothie to keep your blood sugar stable.

I swear by keeping my meals protein-rich and making sure I hit my macros for the day. If I feel that afternoon slump coming on, I check in with myself...have I eaten enough protein? Have I had enough water? A little extra movement, like a quick walk or stretching, also works wonders.

Your energy levels don’t have to crash every afternoon. A few simple nutrition tweaks can keep you feeling strong, focused, and ready to power through the rest of your day.

Ready to work together? Learn more about my next coaching session here.

The Truth About Intermittent Fasting (And Why It Works for Midlife Women)

If you’ve ever been told that intermittent fasting slows your metabolism, makes you lose muscle, or is just another fad diet, it’s time to set the record straight. These myths keep so many women stuck in an endless cycle of frustration, chasing results that never seem to last.

Intermittent fasting isn’t about starving yourself or skipping meals. It’s about giving your body time to reset, burn fat efficiently, and work with your hormones instead of against them. And for midlife women, that’s a game-changer.

What You Need to Know

• It won’t slow your metabolism – In fact, fasting can boost metabolic function and improve insulin sensitivity, making fat loss easier.
• You don’t have to skip breakfast – It’s all about choosing an eating window that works for your lifestyle.
• It supports lean muscle retention – Paired with strength training and proper nutrition, fasting can actually help preserve and build muscle.
• It’s not a fad – There’s solid science behind intermittent fasting, and it’s been used for centuries to support overall health and longevity.

The key is finding the right fasting window for your body. Some women feel amazing with a 16:8 schedule (fast for 16 hours, eat within an 8-hour window), while others thrive on a shorter fast. The best part? You have control. Take an intermittent fasting quiz and discover your perfect schedule!

If you’re tired of feeling sluggish, battling cravings, or struggling to see progress despite doing all the things, intermittent fasting might be the missing piece. When done right, it’s a simple, sustainable way to improve energy, balance hormones, and finally see results. 

Why Winter Weight Won’t Budge (And How to Reset Your Metabolism for Spring)

Does it feel like your body is holding onto winter weight for dear life? You’re not alone. Cold weather, shorter days, and comfort foods can all slow down your metabolism, making it harder to shed extra pounds. But before you blame your willpower, let’s talk about what’s really going on—and how you can reset your metabolism to feel lighter, more energized, and ready for spring.

Why Winter Weight Sticks Around

1. Less Movement – It’s natural to hibernate a little in the winter. Fewer steps and skipped workouts mean fewer calories burned.
2. Comfort Food Overload – Hearty soups, baked goods, and warm, carb-heavy meals are winter staples, but they can lead to increased fat storage.
3. Lack of Sunlight – Vitamin D plays a role in metabolism and mood. Less sunlight can mean lower energy levels and more cravings.
4. Hormonal Shifts – Cold weather and reduced activity can throw off cortisol and insulin balance, making it easier to store fat.

How to Reset for Spring

The good news? You can jumpstart your metabolism with a few simple shifts:

✅ Prioritize Strength Training – Building muscle is the fastest way to increase calorie burn, even at rest.
✅ Balance Your Macros – A mix of protein, healthy fats, and fiber-rich carbs helps regulate blood sugar and curb cravings.
✅ Get Outside – Even 15 minutes of fresh air and natural light can boost vitamin D and help with energy levels.
✅ Hydrate Like It’s Your Job – Dehydration slows metabolism. Aim for half your body weight in ounces of water per day.
✅ Stay Consistent – Your body loves routine. Small, daily actions add up over time.

Spring is coming, and your body is ready for a refresh. A few small tweaks can make all the difference in how you feel (and look) heading into the new season. Let’s make it happen together!

Interested in working with me? Learn more about my coaching program here.

No More Monday Regrets: 4 Ways to Stay Consistent This Weekend!

Weekends have a reputation for derailing even the best of intentions. If you’re like many women juggling busy lives, the Friday evening mindset of “I deserve this” can often lead to Monday morning regret. It’s a cycle that feels impossible to break, but the truth is, your weekends don’t have to be a roadblock to your progress - they can be a launchpad.

Here’s how to shift your approach and keep your momentum going through Sunday night while still enjoying yourself:

1. Rethink the Weekend Mindset
   What if the weekend wasn’t a break from your goals, but an opportunity to build on them? Picture waking up Monday morning feeling energized and proud instead of starting from scratch. The secret? Seeing the weekend as an extension of your goals, not an escape from them.

2. Simplify Your Plan
   You don’t need an elaborate routine to stay on track. Instead, pick one or two small goals. Drink more water, take a quick walk, or plan balanced meals for the day. These manageable actions build consistency without feeling overwhelming.

3. Enjoy Without Overindulging
   Weekends are for enjoyment, not guilt. Instead of “cheating,” choose treats you truly love and savor them. This simple shift helps you feel in control and prevents the spiral of overindulgence that often leads to regret.

4. Let Your Wins Fuel You
   Reflect on the effort you put in during the week—how good it felt to stay consistent. Use that energy as motivation to finish the weekend strong. Imagine starting Monday ahead of the game instead of catching up.

The weekend doesn’t have to derail your goals. With a few mindset shifts and some simple planning, it can become the time you feel most aligned with your goals. Need accountability? Email me and let’s chat about how we can make this your new normal. 

Craving Chocolate Without the Guilt? Try This Chocolate Protein Mug Cake!

If you’ve ever found yourself staring at a cookie jar, trying to resist the temptation, you’re not alone. But what if you could satisfy that chocolate craving and fuel your body with protein at the same time? Enter: Chocolate Protein Mug Cake. It’s the perfect sweet treat that won’t derail your health goals.

Before I learned how to fuel my body, I thought enjoying chocolate meant sabotaging my progress. I used to think that to feel and look my best, I had to give up the foods I loved. But I’ve learned that it’s all about balance and choosing better ingredients. Now, I enjoy treats like this Chocolate Protein Mug Cake that fit perfectly into my plan - and I feel better than ever!

Recipe: Chocolate Protein Mug Cake

Ingredients:

• 1 tbsp. Coconut milk or non-dairy milk
• 1 scoop FASTer Way protein powder
• 1 tbsp. Dutch processed cocoa powder
• 1 tbsp. Fine coconut flour
• 1 tsp. Maple syrup
• 1 pinch Sea salt
• 1 Egg
• Avocado oil spray, for greasing the pan
• 1 tbsp. Dairy-free chocolate chips (optional)
• 1 tbsp. Non-dairy whipped topping or coconut cream (optional)

Instructions:

1. In a coffee cup or ramekin, combine the egg, salt, maple syrup, and non-dairy milk. Mix until well combined.
2. Add the coconut flour, cocoa powder, and protein powder. Stir until smooth.
3. Sprinkle chocolate chips on top or fold them into the batter.
4. Microwave for 90 seconds. Let sit for 2 minutes before enjoying.
   • For a brownie texture, microwave an additional 30 seconds.
   • For a molten chocolate cake consistency, microwave for 70 seconds.

This isn’t just a quick and delicious dessert...it’s a reminder that eating well doesn’t mean missing out on the foods you love.