If your afternoons feel like a daily crash-and-burn, you’re not lazy — you’re on the blood sugar roller coaster. In this episode of The Glucose Diaries™, Stephanie explains what really causes that 2 p.m. fog, fatigue, and sugar craving — and how to stop it. Spoiler: it’s not your willpower. It’s a glucose crash.

When you eat a carb-heavy meal (even “healthy” carbs), your blood sugar rises fast. Insulin floods in to clear it, and when it over-corrects, your blood sugar drops too low — leaving you tired, moody, and reaching for caffeine or sweets. That spike-crash-crave cycle can happen even with foods like grain bowls, wraps, smoothies, or “clean” sandwiches if they lack enough protein or fiber.

Stephanie breaks down how to stabilize your energy and end the afternoon crash with three simple, science-backed shifts:
1️⃣ Eat in the right order. Fiber → Protein → Carbs. This alone can flatten your spike by up to 75%.
2️⃣ Prioritize protein. Aim for at least 30 g at lunch to keep blood sugar steady.
3️⃣ Walk after meals. A 10-minute walk (or even air squats) can cut your glucose response by 30%.

You’ll also learn how to use a CGM (continuous glucose monitor) or food journal to spot your own patterns and tailor your meals for stable energy and focus — no crash required.

If you’ve ever searched “why am I tired after lunch,” “how to stop the 3 p.m. crash,” “what causes energy dips,” or “how to stabilize blood sugar naturally,” this episode is your guide.

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⚠️ Disclaimer: This podcast is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, medication, or lifestyle.

⚠️ Disclaimer:

I’m not a doctor, and this podcast is for educational purposes only. Always consult your physician before making any health or nutrition changes.

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