Health
6 energy boosters to help beat the midday slump, from a nutrition expert
Every day, it’s lurking — somewhere in the window between lunch and dinner, waiting to sap your energy and motivation.
It’s the midday slump, that time of afternoon when many people succumb to fatigue, lethargy and a general decline in productivity.
But you don’t have to surrender to the post-lunch “food coma,” according to Dr. Christopher Rhodes, a nutritional biologist and CEO of Mimio Health in Davis, California.
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Rhodes — whose mission is to “improve society’s cellular health and longevity through nutrition, vitamins and supplements to reach peak human performance” — revealed some of his practical tips to keep energy levels high all day long.
1. Resist grazing or food ‘teasing’
2. Keep glucose in check
3. Optimize your health with a daily supplement
4. Consider quitting coffee
5. Eat a nutritionally rich lunch
6. Get active after eating
During the midday slump, many people succumb to fatigue, lethargy and a general decline in their productivity. (iStock)
1. Resist grazing or ‘food teasing’
Snacking throughout the day can cause your body to want greater amounts of food, causing a spike in blood sugar and sleepiness, Rhodes cautioned.
“While eating smaller portions throughout the day may seem like a great way to stave off hunger, it can actually have the opposite effect,” he told Fox News Digital.
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“Small snacks often don’t meet our body’s satiation thresholds — meaning that while food is coming in, it’s not biologically sufficient to actually make us feel less hungry.”
The opposite can actually be true, he noted, as small amounts of food often stimulate hunger and appetite.
“This isn’t just a side effect of eating, but actually a design feature in almost all manufactured or packaged snacks, which are formulated specifically to cause cravings by giving intense bursts of flavor that fade quickly,” Rhodes said.
Snacking throughout the day can cause the body to want greater amounts of food, causing a spike in blood sugar and sleepiness, a nutritionist warned. (iStock)
“There’s a reason you can’t eat just one potato chip.”
Consistently eating high-carbohydrate snacks or meals can also lead to compounding glucose spikes throughout the day, the expert said — which can lead to brain fog, emotional swings and energy crashes.
“There’s a reason you can’t eat just one potato chip.”
When choosing snacks, the best options are whole-food products like nuts, fruits or jerky, which can provide healthy fats, fiber and protein.
These choices do a better job of slowing digestion, keeping you feeling full and balancing glucose spikes, Rhodes advised.
2. Keep glucose in check
Glucose is the body’s preferred energy source, and its levels are tied to “a thousand different biological processes” that affect everything from energy to mood to metabolism, Rhodes said.
“The body is very good at using and processing glucose within a specific range, but go too low or too high and that’s where you get into trouble,” he warned.
Glucose spikes from high-carb and high-sugar foods can provide a quick burst of energy, but this will soon fade and leave behind sluggishness, brain fog and mood reduction, the expert said. (iStock)
Glucose spikes from high-carb and high-sugar foods can provide a quick burst of energy, but this will soon fade and leave behind sluggishness, brain fog and mood reduction, according to Rhodes.
“The key to sustained energy is keeping your glucose levels balanced in normal ranges throughout the day,” he said.
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The best way to achieve this is to pair carbohydrates with healthy fats, proteins and fibers that help to slow digestion and extend a sharp glucose spike into a smooth, even curve, he said.
3. Optimize your health with a daily supplement
“Outside of glucose spikes, there are plenty of other negative effects caused by or associated with the postprandial (post-meal) state in the body,” Rhodes said.
“Food can be very disruptive to our natural metabolic homeostasis, as it floods our systems with sugars and fats, diverts energy toward digestion and away from other processes, and introduces foreign molecules into the body that trigger immune responses.”
A fasting supplement is designed to help reduce dietary inflammation, control hunger throughout the day, and reduce the post-meal slump. Before taking any new supplements, it’s always best to consult with a doctor or medical professional. (iStock)
Rhodes recommended taking a fasting supplement like Mimio, which his company designed to improve cellular health, energy, cognition and performance.
“It’s the world’s first fasting mimetic supplement, designed from seven years of clinical fasting research at UC Davis to provide the beneficial protective effects of a prolonged fast in a simple daily pill,” he said.
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A fasting supplement is designed to help reduce dietary inflammation, control hunger throughout the day and reduce the post-meal slump, Rhodes said.
Before taking any new supplements, it’s always best to consult with a doctor or medical professional.
4. Consider quitting coffee
Drinking coffee causes sharp upward and downward energy spikes, as well as creating a false sense of adrenaline, Rhodes said.
“Just like sugar, caffeine can provide short, intense bursts of energy that often leave us feeling even more miserable and sluggish just a few hours later,” Rhodes said.
Drinking coffee causes sharp upward and downward energy spikes, as well as creating a false sense of adrenaline, according to the expert. (iStock)
“And just like sugar, the best way to prevent these spikes is to pair caffeine with things that can slow its digestion and smooth out its utilization in the body.”
Instead of coffee, he suggested sipping on green tea, which contains an amino acid called L-Theanine.
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If you do drink caffeine, Rhodes recommended combining it with a meal that includes healthy fats, fiber and protein — or pairing it with L-Theanine, which has been shown to help reduce the jitteriness and distractibility that can come from caffeine alone.
“Green tea tends to provide a much more balanced experience than coffee.”
“L-Theanine and caffeine are both naturally present in green tea, which is why green tea tends to provide a much more balanced experience than coffee,” Rhodes said.
“It also has a multitude of other benefits, from enhancing cellular stress resistance to improving gut, heart and brain health.”
5. Eat a nutritionally rich lunch
“The best way to keep yourself energized and satisfied throughout the day is to prioritize the nutritional density of your lunches,” Rhodes said.
Low-carb lunches — such as chicken salad, fibrous veggies, and healthy fats like avocado and nuts — will help slow digestion and gastric emptying while providing an energy source for your body, according to the nutritionist.
Low-carb lunches — such as chicken salad, fibrous veggies, and healthy fats like avocado and nuts — will help slow digestion and gastric emptying while providing an energy source for your body, according to the nutritionist. (iStock)
“While carbohydrate-rich foods will provide you with a quick burst of energy, they can lead to glucose spikes that can throw your systems out of balance — and they typically contain fewer micronutrients and bioactives that support cognition, energy production and productivity.”
Instead, Rhodes recommended crafting meals that are rich in healthy fats, fiber and proteins.
“The best way to keep yourself energized and satisfied throughout the day is to prioritize the nutritional density of your lunches.”
Some examples are protein-rich salads, hearty vegetable soups, or more traditional rice and noodle dishes that replace the carbs with veggie alternatives, like cauliflower “rice” and zucchini “noodles.”
“Fiber helps to provide volume to a meal without contributing any extra calories, and forms a gel-like matrix in your stomach that helps to trap other nutrients, so they’re released more slowly during digestion,” Rhodes noted.
“Fiber helps to provide volume to a meal without contributing any extra calories,” a nutritionist said. (iStock)
Fats like avocado and nuts help to keep you fuller for longer.
“Proteins are the most slowly digested macronutrient — and as an added bonus, they have the highest ‘thermic effect,’ meaning the body has to burn more calories to digest proteins than any other nutrient,” Rhodes said.
6. Get active after eating
When you eat, your glucose level spikes, and it is best to use up that consumed energy quickly to keep your levels balanced, according to Rhodes.
“This is also a great time to take advantage of a brain break, so you can return to work refreshed,” he said.
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Physical activity immediately after eating can help balance out glucose spikes.
“After a meal, your body naturally reprioritizes its energy toward digestion and metabolism, putting other organ systems like your muscles and brain on the back burner,” he told Fox News Digital.
Performing any physical activity after a meal will help to shift energy utilization back to your muscles and brain, the expert said. (iStock)
Performing any physical activity after a meal — whether it’s taking a walk, climbing stairs, gardening or even doing household chores will help to shift energy use back to your muscles and brain, Rhodes said.
“Instead of breaking down the nutrients in your meal and storing the energy for later (usually as fat), post-meal exercise helps shuttle the newly created energy directly to your cells for immediate use — and has been shown to help smooth out glucose absorption curves to provide more balanced, stable energy,” he added.
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The first oral GLP-1 medication for weight loss has been approved for use in the U.S.
The Wegovy pill, from drugmaker Novo Nordisk, was cleared by the Food and Drug Administration to reduce excess body weight, maintain long-term weight reduction and lower the risk of major cardiovascular events.
Approval of the once-daily 25mg semaglutide pill was based on the results of two clinical trials — the OASIS trial program and the SELECT trial.
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The Wegovy pill demonstrated a mean weight loss of 16.6% in the OASIS 4 trial among adults who were obese or overweight and had one or more comorbidities (other medical conditions), according to a press release. In the same trial, one in three participants experienced 20% or greater weight loss.
The first oral GLP-1 medication for weight loss has been approved for use in the U.S. (iStock)
Novo Nordisk reported that the weight loss achieved with the pill is similar to that of injectable Wegovy and has a similar safety profile.
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“With today’s approval of the Wegovy pill, patients will have a convenient, once-daily pill that can help them lose as much weight as the original Wegovy injection,” said Mike Doustdar, president and CEO of Novo Nordisk, in the press release.
Novo Nordisk reported that the weight loss achieved with the pill is similar to that of injectable Wegovy and has a similar safety profile. (James Manning/PA Images via Getty Images)
“As the first oral GLP-1 treatment for people living with overweight or obesity, the Wegovy pill provides patients with a new, convenient treatment option that can help patients start or continue their weight-loss journey.”
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The oral GLP-1 is expected to launch in the U.S. in early January 2026. Novo Nordisk has also submitted oral semaglutide for obesity to the European Medicines Agency (EMA) and other regulatory authorities.
“Most side effects will be GI-related and should be similar to the injectable, such as nausea, vomiting and constipation,” an expert said. (iStock)
Dr. Sue Decotiis, a medical weight-loss doctor in New York City, confirmed in an interview with Fox News Digital that studies show oral Wegovy is comparable to the weekly injectable, just without the needles.
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Although the pill may result in better compliance and ease of use, Decotiis warned that some patients may not absorb the medication through the gastrointestinal tract as well as with the injectable version due to individual idiosyncrasies in the body.
“Most side effects will be GI-related and should be similar to the injectable, such as nausea, vomiting and constipation,” she said.
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“In my practice, I have found tirzepatide (Mounjaro and Zepbound) to yield more weight loss and fat loss than semaglutide by about 20%,” the doctor added. “This has been shown in studies, often [with] fewer side effects.”
More oral GLP-1s may be coming in 2026, according to Decotiis, including an Orforglipron application by Lilly and a new combination Novo Nordisk drug, which is pending approval later next year.
One expert warned that some patients may not absorb the medication through the gastrointestinal tract as well as with the injectable version. (iStock)
“There will be more new drugs available in the future that will be more effective for patients who are more insulin-resistant and have not responded as well to semaglutide and/or tirzepatide,” the doctor said. “This is great news, as novel drugs affecting more receptors mean better long-term results in more patients.”
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As these medications become cheaper and easier to access, Decotiis emphasized that keeping up with healthy lifestyle habits — including proper nutrition with sufficient protein and fiber, as well as increased hydration — is essential to ensuring lasting results.
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“If not, patients will regain weight and could lose muscle and not enough body fat,” she said.
Fox News Digital reached out to Novo Nordisk for comment.
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A study from Sweden’s Uppsala University discovered a link between microplastics and multiple sclerosis (MS).
The research, published in the journal Environmental International, discovered that exposure to two common environmental contaminants, PFAS and PCBs, could increase the risk of the autoimmune disease.
PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, such as non-stick cookware, textiles and cleaning products. They have also been found in drinking water throughout the U.S., according to the U.S. Environmental Protection Agency.
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PCBs, or polychlorinated biphenyls, are toxic industrial chemicals once widely used in electrical equipment before being banned decades ago, as stated by the National Institute of Environmental Health Sciences.
The new study findings were based on blood samples of 1,800 Swedish individuals, including about 900 who had recently been diagnosed with MS, according to a university press release.
PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, including non-stick cookware. (iStock)
The first phase of the trial studied 14 different PFAS contaminants and three substances that appear when PCBs are broken down in the body. These were then investigated for a link to the odds of diagnosis.
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“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” lead study author Kim Kultima said in a statement. “People with the highest concentrations of PFOS and PCBs had approximately twice the odds of being diagnosed with MS, compared to those with the lowest concentrations.”
The researchers then examined the combined effects of these substances and found that the mixture was also linked to increased risk.
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Fellow researcher Aina Vaivade noted that risk assessments should consider chemical mixtures, not just individual exposures, because people are typically exposed to multiple substances at the same time.
“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” the lead study author said. (iStock)
The final phase of the study investigated the relationship between inheritance, chemical exposure and the odds of MS diagnosis, revealing that those who carry a certain gene variant actually have a reduced MS risk.
However, individuals who carried the gene and had higher exposure to PFOS — a singular type of chemical in the PFAS family — had an “unexpected” increased risk of MS.
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“This indicates that there is a complex interaction between inheritance and environmental exposure linked to the odds of MS,” Kultima said.
“We therefore think it is important to understand how environmental contaminants interact with hereditary factors, as this can provide new knowledge about the genesis of MS and could also be relevant for other diseases.”
Multiple sclerosis is a disease that leads to the breakdown of the protective covering of the nerves, according to Mayo Clinic. (iStock)
Fox News senior medical analyst Dr. Marc Siegel commented on these findings in an interview with Fox News Digital.
“MS is a complex disease that is somewhat autoimmune and somewhat post-inflammatory,” said Siegel, who was not involved in the study. “Epstein-Barr virus infection greatly increases the risk of MS.”
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“There is every reason to believe that environmental triggers play a role, including microplastics, and this important study shows a correlation, but not causation — in other words, it doesn’t prove that the microplastics caused MS.”
The study had some limitations, the researchers acknowledged, including that the chemical exposure was measured only once, at the time of blood sampling. This means it may not accurately represent participants’ long-term or past exposure levels relevant to MS development.
“There is every reason to believe that environmental triggers play a role.”
Fox News Digital reached out to several industry groups and manufacturers requesting comment on the potential link between PFAS chemicals and multiple sclerosis.
Several have issued public statements, including the American Chemistry Council, which states on its website that “manufacturers and many users of today’s PFAS are implementing a variety of practices and technologies to help minimize environmental emissions.”
In April 2024, the EPA enacted a new federal rule that sets mandatory limits on certain PFAS chemicals in drinking water, aiming to reduce exposure. The agency also aims to fund testing and treatment efforts.
A woman working out outdoors takes a sip of water from a plastic bottle. (iStock)
Multiple sclerosis is a disease that leads to the breakdown of the protective coverings that surround nerve fibers, according to Mayo Clinic.
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The immune system’s attack on these nerve sheaths can cause numbness, weakness, trouble walking and moving, vision changes and other symptoms, and can lead to permanent damage.
There is currently no cure for MS, Mayo Clinic reports, but treatment is available to manage symptoms and modify the course of the disease.
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