EP#31: How to AVOID your afternoon crash...

In this video, I share the main reason most people feel like they hit a wall mid day..

This single change can lead to more energy and productivity in the afternoons and evening AND can help you see even better results!

Not to mention how much easier it will be to fall asleep at night since you’re stress hormones won’t be elevated in the evenings anymore.

That being said, if you want to have energy in the afternoons for a change and sleep better than ever, this video is for you!🙌🏼

In This Video I Cover:
00:00 - Intro: Why you crash mid day…
01:38 - The meal responsible for the crash
06:32 - The ideal way to start your day

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Hope you found this helpful!

Much love,
Coach Tyler🤍

Episode Transcript

Speaker 1 (00:00):
Breakfast, the most important meal of the day.
Well, at least that's whatwe've been convinced, and more
than likely you're probablydoing the wrong things, because
if you're crashing halfwaythrough your work day, this
video's for you.
And the reason I'm bringingthis up is because actually last
week I had this conversationwith a client.

(00:21):
We recently got her hormonestested and the hormone results
came back and she had a coupleimbal.
Recently got her hormonestested and the hormone results
came back and she had a coupleimbalances in her hormones.
But one thing that really stoodout to me is that her cortisol,
her stress hormone, was kind ofout of balance.
She was really low in themornings and really high at
night, which is kind of theopposite.

(00:41):
More often than not, whatpeople do is they either skip
breakfast or just grab the samething off the counter from the
fridge on their way out the doorand on the way to work.
They'll eat that quickbreakfast just to give them a
little fuel, a little boost forthe day, or they'll skip
breakfast altogether, grab a cupof coffee and head to work.

(01:02):
Well, here's the problem.
She was doing this too.
The issue was that in themorning she would have very low
cortisol stress levels, and theproblem is that later in the day
, when she was trying to winddown, her stress levels were a
lot higher, and more often thannot, the reason for this is

(01:24):
breakfast.
So if there's one thing I wantyou to take away from today's
video, it's actually what youshould and or should not have in
your breakfast so you can avoidthat afternoon slump.
So let's dive in.
So, as I mentioned, the mostcommon cause for that afternoon
slump is not having anybreakfast at all or having a too

(01:49):
high carb breakfast.
So if your breakfast isgrabbing a banana or eating a
bagel or having a slice of toastor having something like
oatmeal before you head to work,that is more than likely the
reason you're crashing middayand also probably the reason you

(02:11):
can't fall asleep at nightProbably the reason you lay in
bed at night like damn, I'vebeen tired all day.
Now when I lay in bed, I justtoss and turn.
I can't fall asleep.
It is so frustrating.
By the way, I've been theremany times before when I didn't
understand and know this, and sothis is what I suggest Instead

(02:32):
of grabbing that quick and easything in the morning for
breakfast, you need to changewhat you're eating in the
mornings, and so the one tip Ihave for you is to focus on
protein and fats.
You really have two options forbreakfast.
You either have a balanced mealthat is pretty equal in carbs,

(02:56):
fats and protein, so that wayyou don't see as high of an
insulin spike in the morningwhich, by the way, is another
reason you lead to that crashlater in the afternoon or you
have something that is just fatsand protein.
The beautiful thing with thefats and proteins.
Number one you're going to bemore satisfied.
You're going to be moresatiated, you're going to feel a

(03:17):
little more full.
I don't know about you, butwhen I have just a bowl of plain
oatmeal or just a banana orjust a bagel or just a slice of
toast, I feel so much morehungry after eating that, and
the reason is because carbs willspike your insulin and actually
increase your appetite, where,on the flip side, if we have
something more fat and proteindense, you're going to feel more

(03:40):
satiated, more satisfied fromthe meal.
And there's two other benefits.
Number one it's going to makeit way easier for you to hit
your protein target later in theday, because if you are on some
sort of fitness journey.
You're trying to build somemuscle.
You're trying to lose body fat.
Whatever your goal is, youlikely should have a protein
goal.
If you don't, that's adifferent, bigger issue.

(04:02):
But if you are trying to hit aprotein intake which you should
you definitely want to have ahigher protein breakfast because
that's going to help you hityour protein goal later in the
day.
And the second benefit reallycomes from the sustained energy
you get from fats and protein.
They're a little bit harder andslower for your body to break
down.
So typically what you'll see is, instead of this energy boost

(04:25):
and crash halfway through yourday, you're going to slowly see
your energy build up and kind ofsustain throughout the rest of
the day, even when you have yourlunch.
You're not going to feel fulland sluggish and brain fog after
you eat your lunch.
You should feel more sustainedenergy throughout your day.
So that way, when you get homefrom work, you have more energy.

(04:46):
Still, you're not feelingsluggish and just like you want
to go lock yourself in your roomand sit down and binge watch
some Netflix.
You might have a little moreenergy to actually like make it
to the gym or even go on alittle walk, maybe take your
kids or dog to the park, maybespend time with your wife and
have a deep, intimateconversation, but right now, the

(05:09):
breakfast you're having isprobably holding you back from a
lot of those things in yourlife that are probably going to
increase the quality of yourlife, all because you choose to
have the wrong breakfast.
But don't worry, it's not yourfault.
You didn't know this before andthat's why you're here, and so
I hope that after watching this,you can take action, just like

(05:31):
my client did, because I had aconversation with her today and
she came up to me and told meholy shit, I said what?
Why did you say that?
And she goes.
For the first time I didn'thave that crash in the afternoon
.
For the first time, I got homefrom work and I had more energy.

(05:51):
I was able to tidy up the housea bit, I was able to go on a
little walk, I was able to gowatch the sunset on the beach
and I was like what Really?
She was like, yeah, I didn'teven know I was able to do that.
I just thought I was gettingold.
By the way, she's 53 years old.
This is something that shethought was normal to feel like

(06:11):
shit in the afternoons.
But really it was all becauseof one thing her breakfast.
You may be surprised.
Just slightly shifting what youput in your body in the morning
can have a dramatic impact onnot just your goals, not just
your results, but how you feelon a daily basis.
So just to remind you, the mainthings that you want in your

(06:35):
breakfast is protein and fat and, by the way, it is okay to have
carbs, but it's not ideal tooverload on the carbs.
So if you're going to have ameal with carbs, just make sure
it's nice and balanced.
Another option that I justsuggested to her to try was
actually having one of thoseOikos triple zero yogurts.

(06:56):
That's pretty much all protein,and what I'm having her try is
to put a little bit of berriesand a little bit of nuts in
there.
So you get some fats from thenuts, maybe a little protein.
You get mostly protein from theyogurt and on top of that you
get a little bit of carbs fromthe blueberries or raspberries
or blackberries.
Also, you get some fiber fromthose berries.

(07:16):
So that's also another benefitwhich again will help you have
sustained energy and also helpyour digestion, if that's
something that you're strugglingwith.
Another option for breakfastwill be having some overnight
oats.
But in the overnight oats, youwant to have some nuts or peanut
butter to add a little bit offats.
Right, because oats are justmainly carbs.

(07:36):
But if you add a little bit offats so something like nuts or
peanut butter and, pro tip, adda scoop of protein powder that's
going to give you your carbs,fats and protein Again, a
balanced meal, and this is goingto help you have that sustained
energy.
So I just gave you what four orfive different options for you
to try, and I guarantee you, ifyou can swap those out for the

(07:58):
breakfast that you're having now, which is like your banana,
your oatmeal, your bagel, yourtoast, whatever it may be just
swapping out for something thatis more balanced or focus on
fats and protein I can almostguarantee you're going to feel
10 times better throughout yourday.
So do me a favor, give this atry and then send me a message

(08:20):
on Instagram letting me know howthis helped you, how you felt
after trying, and if it didn'twork, please also let me know so
I can give you more tips andadvice on how to adjust your
meals to make it moresustainable, more enjoyable and
to help you feel your absolutebest.
Thank you again for tuning in.
I really appreciate you takingthe time to watch these videos

(08:41):
and I hope you have the absolutebest day of your life.
I'll catch you in the next one,peace.