My Simple, Detailed Plan That Stopped Afternoon Crashes and Kept Me Going All Day‍

My Simple, Detailed Plan That Stopped Afternoon Crashes and Kept Me Going All Day

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I don’t know how many times I used to be in the middle of a workday and suddenly felt so tired that I just wanted to doze off. It was this lousy slump I thought was inevitable. My brain didn’t want to cooperate, and no amount of coffee would help. Sure, it postponed the crash, but the slump always came.

It was frustrating because I was doing everything I thought was right—eating well, working out, trying to sleep better—and still, around midday, my energy just wasn’t there.

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Today, I don’t have that afternoon slump anymore. It took me years of gathering data to figure out how to maintain steady energy levels (experimenting with diet, sleep habits, timing of my first coffee, various tests, etc.).

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Keeping Steady Energy

When it comes to diet, there’s a principle we all know but sometimes mess up: never fill yourself more than 50-60%. Never feel totally full; always stay a little hungry.

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Why do we fail at this?

Because when the moment comes to pick what we’re going to eat, we make impulsive decisions that feel good right then. To fix that, I make all my decisions the day before—every single thing that affects my energy.

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Here’s a typical day:

• 07:00 Wake up.

Start the day with room-temperature water. Then a morning routine with some movement and breathwork, followed by ten minutes of visualizing how I want the day to go.

• 08:00 First tea.

• 09:00 Celery juice.

• 10:00 Breakfast plus most of my supplements. I have yogurt with granola, aiming for 10-12 different fruits/vegetables/nuts/grains to diversify my gut microbiome.

• 10:30-13:00 Only water. The liver handles water best during this part of the day, so it’s a perfect window to stay hydrated.

• 13:00 Lunch. Salad/vegetables with some kind of protein, or sometimes a smoothie or soup. I never go beyond 60% capacity. I want to feel as light as a feather. The only way to do that is to decide the night before and prepare. If I try to choose right when I’m hungry, I tend to overeat.

• 16:00 Workout. Before it, I usually have a clean protein shake and some creatine. Then I continue drinking water until dinner.

• 19:00 Dinner. This is the one meal where I allow a bit more freedom.

• After dinner, I prepare for the next day. I write down the three most important tasks and prep the smoothies, juice, and salads for tomorrow.

• 21:00 Stretching and relaxing.

• 22:00 Reading.

• 23:00 (latest) Bedtime.

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Planning my meals and drinks a day in advance not only keeps me from overeating, but it also saves time and mental energy. If I had to decide whether to drink coffee or celery juice at 9 a.m. in the moment, I’d probably pick coffee. If I randomly felt like tea at 8 a.m., I might eat breakfast earlier too. Those small shifts can lead me away from what works best for me. Deciding the exact schedule beforehand is the key.

The Layers Behind the Routine

1. I Gather Data

I’ve used genetic tests, stool samples, intolerance tests (IgE and IgG), regular blood work, and a diary of how I feel and perform each day.

2. I Experiment

I try different diets, fasting protocols, workouts, and portion sizes, and I keep track of everything.

3. I Plan Based on What I Learn

After all that data collection and trial-and-error, I write down what helps me function at my best.

4. I Stick to the Plan (Hardest Part!)

This is truly the toughest step, but it’s simpler knowing that by following the schedule, I’m doing what’s best for my energy.

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How You Can Start

1. Get Personalized Data

I believe in this so much that I started my own company, Get Body Data. Instead of guessing what you should eat, use scientific data. Checking glucose levels, hormones, and vitamin levels shows exactly what’s draining you and how to fix it.

2. Keep a Journal

Note what you ate, how you felt, and when you felt tired.

3. Plan Ahead, No Impulse Decisions

Make every choice the day before when you’re not emotionally attached to the moment. Create a plan and follow it.

4. Keep Tracking and Adjust

Keep journaling, keep collecting data, keep analyzing. It won’t happen overnight, but each week you’ll get a bit more supercharged.

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Conclusion: Putting It All Together

1. Test, Don’t Guess

Start with a blood test or wearables that track glucose or stress markers. If you need help with genetic tests, blood work, or gut microbiome tests, message me, and I’ll guide you. I’ll also help you understand the data and create a concrete plan.

2. Look at the Results

The data points to what’s off. Is it diet, hormones, or sleep? You’ll know exactly what to focus on.

3. Tailor Your Approach

Once you see the data, you can fine-tune your diet, workouts, and even daily routine based on what your body needs. It’s not about trying harder; it’s about using the right information.

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Remember, what goes up must come down. Keep your baseline steady throughout the day by avoiding big spikes—cut back on sugar and high-carb foods if they cause crashes. For me, a genetic test showed gluten isn’t my friend. That doesn’t mean I can never have it, but I do better when I choose salads over bread. I also have a G6PD variation, so I steer clear of beans and soy. Both IgE and IgG tests suggested I avoid chicken, which wasn’t hard since I never liked it anyway.

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Long story short, data takes the guesswork out of finding your perfect diet.

If you’re tired of feeling tired, let’s fix that. Schedule a call, and we’ll figure out how to make your energy levels something you rarely have to think about again. Together, we can create a routine that keeps you on top of your game from morning until night.

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