Episode Overview
The afternoon energy crash—that 2-3pm wall where you feel like you could fall asleep despite a perfect lunch—is one of the most common complaints I hear from women with significant responsibilities in their 40s. Whether you're managing a team, running a business, homeschooling kids, or juggling multiple roles, the pattern is remarkably similar: Morning clarity fades into afternoon fog, and multiple coffees barely help.
In this episode, I break down what's actually happening in your body when you hit that wall, why it's often a morning problem rather than an afternoon problem, and what you can do to restore stable energy throughout the day. This isn't about trying harder or drinking less coffee—it's about giving your body the signals it needs to function the way it's designed to.
In This Episode, You'll Learn:
What the cortisol awakening response (CAR) is and why it controls your entire day's energy
Why your 3pm crash probably started at 7am (not at lunch)
The connection between morning light exposure and afternoon energy—even on grey days
How ipRGCs (specialised light-detecting cells) trigger your cortisol spike
Why indoor light can't replicate outdoor light, even on overcast days
The Ireland rain experiment: What happened when I tested morning light in Dublin in February
Week-by-week realistic timeline: When to expect changes
The pattern I see with women who can't power through afternoons anymore
Why this isn't about capability declining—it's about signals being off
Practical protocol: How long, when, and what to expect
Key Topics Discussed:
The Cortisol Awakening Response (CAR): Understanding the sharp cortisol spike that should happen 30-45 minutes after waking and why it determines your afternoon energy
Morning Light and Circadian Clock: How outdoor light triggers ipRGCs (intrinsically photosensitive retinal ganglion cells) to set your master clock
The 7am to 3pm Connection: Why what happens (or doesn't happen) in the morning controls afternoon crashes
Grey Day Science: Why outdoor light is 10-100x brighter than indoor light even on completely overcast days
The Ireland Rain Story: Personal vulnerability—standing in the garden in February drizzle, feeling ridiculous, week-by-week progression
Pattern Observations: Women in their 40s with significant responsibilities describing identical afternoon experiences
Capability Validation: Why this isn't about losing your edge—it's about misaligned signals
Practical Implementation: Realistic timeline and what to expect week by week
Time Stamps:
0:00 Introduction - The Afternoon Crash Pattern
3:12 Welcome & Podcast Overview
4:46 Understanding the Cortisol Awakening Response
7:48 The Role of Morning Light
10:55 My Personal Experience - Testing in Irish Weather
14:35 Why Grey Days Still Work
18:36 Blood Sugar Regulation & Reactive Hypoglycaemia
23:48 Coffee Timing & Adenosine28:35 The Importance of Breakfast
32:53 Nervous System & Parasympathetic Activation
37:31 Perimenopause Connection
39:18 Practical Protocol - Where to Start
42:48 Timeline & What to Expect
47:20 Key Takeaways & Resources
59:13 Next Week Preview - Leptin & Weight Loss
RESOURCES MENTIONED:
FREE GUIDE: "3 Hidden Signals Your Body Is Missing"Download at: francesnorgate.com
NEWSLETTER: Quantum Nourishment WeeklySubscribe at: francesnorgate.com or on Substack
CONNECT WITH ME:
Website: francesnorgate.com
Substack: francesnorgate.substack.com
ABOUT THE QUANTUM NOURISHMENT PODCAST:
Frances Norgate is a certified Nutrition and Lifestyle Adviser qualified at the Institute for Optimum Nutrition, a member of the Federation of Holistic Therapists, and an ambassador for the Public Health Collaboration.
On the Quantum Nourishment Podcast, Frances explores how light, timing, and nervous system regulation create the foundation for energy and hormones—helping women in their 40s and 50s with significant responsibilities restore their vitality without restrictive protocols.
DISCLAIMER:
This podcast is for educational and informational purposes only. It is not intended as medical advice and should not replace consultation with a qualified healthcare provider. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
EPISODE KEYWORDS:
circadian rhythm, cortisol awakening response, CAR, afternoon crash, coffee dependency, brain fog, morning light exposure, perimenopause, women's health, energy optimisation, mitochondrial health, quantum nourishment, ipRGCs, circadian biology, grey weather, Ireland, Dublin, caffeine, productivity, mental clarity, women in their 40s
NEXT EPISODE PREVIEW:
Episode 4: Why You Can't Lose Weight Despite Eating in a Calorie Deficit (And Why It's Not About Calories)
There's one specific thing happening that almost no one talks about. It's not willpower. It's not "just perimenopause." It's leptin resistance—and it goes back to the same circadian signals we discussed today. When your body can't accurately read your energy status, weight loss becomes almost impossible. Even in a calorie deficit. I'll explain exactly what's happening and what actually fixes it.
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