Midday Reset: Sustainable Routines for Blood Sugar Balance

Ever hit that 2–3 PM slump and feel like you're dragging yourself through the rest of the day with caffeine, sugar, or sheer willpower? You're not alone—and today’s episode is your permission slip to press pause, reset, and renew in a way that works with your body instead of against it.

In this practical and encouraging episode, Adrienne walks you through:

✅ What’s really happening during that afternoon crash
✅ Energizing, blood sugar-friendly snacks
✅ Gentle movement and hydration ideas to beat fatigue
✅ Brain break tips that restore focus—without sugar or coffee
✅ A faith-based reminder that rest is productive (yes, really!)

You’ll leave this episode with a simple 15-minute challenge and a whole new perspective on your mid-day rhythm.

✝️ Scripture Reference:

“Come to me, all who are weary and burdened, and I will give you rest.”
 — Matthew 11:28

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Intro:
 Hey friends! Welcome back to The Balanced Blood Sugar Podcast. I’m your host Adrienne Wheat, Registered Nurse, and today’s episode is going to be a breath of fresh air—literally and figuratively. If you’ve ever hit that 2–3 PM slump and thought, “Why do I feel like I need a nap, a cookie, or another cup of coffee just to make it through the rest of the day?”—this episode is for you.

We’re going to talk about what’s really going on during that mid-day energy crash, and I’ll give you practical, sustainable habits you can use to feel more energized, clear-headed, and balanced—all without relying on sugar, caffeine, or sheer willpower. We’ll also look at what Scripture says about rest, because Jesus modeled rhythms of rest and renewal that are just as important for us today.

So let’s dive in! Grab your water, maybe a protein-rich snack, and let’s get into today’s episode.

Part 1: What’s Really Going On at 2–3 PM?
 Let’s start with a little science behind that afternoon slump. Around 2 to 3 PM, our circadian rhythm naturally dips. That means even if your blood sugar is stable, you might feel a bit more tired—but if your blood sugar isn't stable? That dip can feel like a crash.

Here are the usual culprits:

• Caffeine crashes from morning coffee or energy drinks.
• Sugar crashes if you had a carby breakfast or sweet snack earlier.
• Skipping meals or under-eating earlier in the day—which leads your body to cry out for quick fuel (hello, vending machine).

What’s wild is that many people reach for caffeine or sugar at this point—thinking it will help—but it actually makes the crash worse later. You might feel better for 30 minutes, but then your blood sugar dips again, and your body feels more drained than before.

This rollercoaster isn’t just tiring—it’s hard on your hormones, including cortisol, which we talked about last week. High or unstable cortisol messes with insulin, and that creates a blood sugar spiral that’s hard to recover from.

Part 2: Sustainable Alternatives for Energy and Focus So instead of reaching for something that’s going to spike and crash your energy, let’s talk about some energizing—not exhausting—alternatives. These are things that will support your blood sugar, nourish your body, and keep your mind clear.

1. Protein-Rich Snack
    A mid-afternoon protein-rich snack can be a game changer. Think:
   • Boiled eggs with a sprinkle of sea salt
   • A small handful of nuts with a cheese stick
   • Tuna salad lettuce wraps
   • Chia pudding with collagen protein
   • Plain Greek yogurt with cinnamon and a few berries
2. Protein slows digestion and keeps your blood sugar stable while giving your brain the fuel it needs to focus.
   
   
   
3. 5-Minute Outdoor Walk
    Step outside and just walk. Even five minutes in the sun can boost serotonin, improve your insulin sensitivity, and increase energy. The fresh air alone can make a huge difference.
   
    Bonus: sunlight helps your circadian rhythm, so you’ll sleep better too!
   
   
4. Lymphatic Movement
    Gentle movement helps with energy too. Try:
   
   
   • Rebounding on a mini trampoline for 2–3 minutes
   • Legs up the wall for 5–10 minutes
   • Dry brushing followed by a quick stretch
5. These help your body “wake up” without needing caffeine or sugar.
   
   

Part 3: Hydration and Mineral Support Another huge piece of mid-day fatigue is dehydration and mineral imbalance.

Here’s the truth: when we’re low on sodium, magnesium, potassium, or water, our body doesn’t work efficiently. You may feel tired, foggy, or even anxious.

Simple ways to support hydration:

• Start your afternoon with a glass of water and a pinch of celtic sea salt
• Add a squeeze of lemon or a drop of trace minerals
• Try an unsweetened electrolyte drink like Paleo Valley (on that note, you’ll want to watch out for the popular LMNT drink because it uses maltodextrin in its “natural flavors” so it can spike your blood sugar worse than regular sugar).

If you’re not a plain water fan, try cold herbal tea like peppermint or ginger or water with cucumber or berries. Both of these can feel super refreshing.  

Part 4: Brain Breaks for Mental Clarity (Without the Crash) Sometimes, what we need isn’t food or drink—it’s a reset. Our brains are tired, our eyes are screen-strained, and our minds are cluttered.

Here are a few ways to take a quick “brain break” that helps your nervous system, your cortisol, and your concentration:

• Step away from your phone or laptop and take 5 deep breaths
• Do a 2-minute journal check-in (How do I feel? What do I need?)
• Listen to calming music or step outside and listen to birds or nature
• Do a 60-second stretch for your neck and shoulders
• Open your Bible to Psalms and read a few verses

None of this takes long, but it helps your body shift out of that fight-or-flight stress mode into a place of calm—which stabilizes blood sugar.

Part 5: The Faith-Based Lens — Rest Is Productive
 And lastly, here’s the reminder I always need—and maybe you do too:

🕊️ Rest is productive.

Jesus paused. He withdrew to quiet places. He took time alone to pray and refresh. And if He needed that—how much more do we?!

In Matthew 11:28, Jesus says: “Come to me, all who are weary and burdened, and I will give you rest.” He doesn’t say, “Try harder, do more, hustle through.” He says come and rest.

This afternoon dip can be a divine invitation to pause, refuel, and reset—not push harder.

Let that sink in: Maybe your fatigue isn’t a problem to fix—but a signal to listen to.

So if you’ve been pushing through that slump with caffeine, sugar, or frustration, I encourage you to try one new rhythm this week. Maybe it’s an afternoon protein snack. Maybe it’s a short walk. Maybe it’s just a moment of stillness. Try out some different things until you find what works for you! And that may change day to day, and that’s ok! The main thing is that you are choosing to work with your body and not against it. 

Final Challenge + Takeaway: Ok, so your 15-minute challenge for today is this:

• Prepare a mid-afternoon snack in advance
• Set a reminder for a 5-minute walk or stretch at 2 PM
• Pause for 60 seconds of deep breathing or Scripture

Then ask yourself afterward: How does my body feel now?

This isn’t about doing everything perfectly—it’s about building rhythms that honor how God designed your body to thrive.

And that’s it for today friends! Thank you for spending part of your day with me. If this episode encouraged you, I would love if you could leave a review or sharing it with a friend. It helps so much for others to find our channel! And I’ll see you next week for more practical tips to help you balance your blood sugar and your life. 💛