🔋 Low Energy by 2 p.m.? Here's What to Fix First

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Low Energy by 2 p.m.? Here's What to Fix First

If you’re crashing halfway through the day—even with decent sleep—your body’s trying to tell you something. And it’s not asking for more caffeine.

Here’s what to check (in this order):

1. Hydration: Start your day with 20 oz of water, not just coffee. Add electrolytes if you sweat a lot or drink caffeine.

2. Blood sugar: Spiking carbs early in the day (bagels, juice, cereal) sets you up for a crash. Instead: start your morning with protein + fat (like eggs + avocado).

3. Movement: A short morning walk or 10-minute mobility routine can light up your metabolism better than another energy drink.

If you want lasting energy, think internal rhythm, not just external stimulation. Fix the inputs—your output will follow.

Supplement Smarts: The 3 Supplements That Are Actually Worth It

Supplements can be helpful—but most are overhyped. If you want to keep it simple and effective.

Start with these three:

Creatine Monohydrate

• Increases strength, supports brain health, and improves recovery

• 5g daily (no loading phase needed)

Magnesium (Glycinate or Citrate)

• Supports sleep, stress regulation, and muscle relaxation

• Take before bed (300–400mg)

Whey Protein (or high-quality plant protein)

• Makes hitting your daily protein goal much easier

• Use post-workout or as a snack between meals

Everything else? Useful only once your training, sleep, and diet are dialed in.

Question from Our Readers:

"What should I do on rest days to keep making progress?"

– Tom, 49, from Phoenix, AZ

Great question—and one that separates the committed from the consistent.

Rest day doesn’t mean “do nothing.” It means “don’t lift heavy.”

Here’s how to maximize recovery and momentum:

• Take a 30-minute walk (bonus if it’s outside)

• Stretch or do light mobility work for 10–15 mins

• Plan and prep your meals for the next few days

• Focus on sleep, hydration, and stress reduction

Rest days should feel active—not lazy. They’re not a break from progress; they’re part of it.

Fit Trivia: Which A-list actor wakes up at 3:30 a.m. to train and runs a full fitness empire?

Answer: Mark Wahlberg! Known for his 3:30 a.m. workouts, Wahlberg combines early training, business ventures, and strict meal planning to stay in peak shape while managing multiple companies—including his own gym brand, apparel line, and supplement company.

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Publisher: Ryan Engel

Editor: Michael Pender

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