The Fall Energy Slump - How to Eat to Beat It
Simple ways to stay energized, focused, and feeling good when the days get shorter.
If youâve been feeling a little sluggish lately, craving carbs, hitting that 3 p.m. wall, or pouring one too many cups of coffee, youâre not alone.
The âfall energy slumpâ is real.
As the seasons change, our bodies naturally crave warmth, comfort, and rest. But between school routines, shorter daylight, and the holiday hustle creeping in, most of us donât get the downtime our bodies are asking for.
The result?
âĄď¸ Afternoon crashes
âĄď¸ Sugar cravings
âĄď¸ Low motivation
âĄď¸ Brain fog
The good news? Food can help fix it.
Balance Your Blood Sugar (Your Energy Depends On It)
When your meals are mostly carbs or sugar (even âhealthyâ ones like granola bars or muffins), your blood sugar spikes and crashes, taking your energy and mood along for the ride.
The fix:
Aim for protein + fiber + healthy fat at every meal.
This combo slows digestion and keeps your energy steady.
Examples:
Greek yogurt + fruit + chia seeds
Veggie omelet with avocado toast
Apple slices with nut butter
And yes⌠a small serving of Unjunked Apple Crisp with Greek yogurt can make a balanced snack!
Rethink the Afternoon Coffee
That 2 p.m. caffeine hit feels good, for about 20 minutes. Then youâre jittery, tired again, and reaching for sugar.
Try this instead:
Hydrate first. Dehydration often feels like fatigue.
Have a protein snack, boiled egg, almonds, or a smoothie.
Swap your coffee for green tea or matcha for a gentler lift.
Your adrenals will thank you later.
Add Color (and Nutrients) to Your Plate
Fall produce is packed with the vitamins and minerals your body needs to stay energized. Sweet potatoes, apples, squash, kale, and carrots are all full of slow-burning carbs and antioxidants that help fight fatigue.
Think of your meals as color therapy for your body.
đ Orange foods = vitamin A for immune health
đ Greens = magnesium to fight stress
â¤ď¸ Reds = antioxidants for energy and recovery
Get a Little Sunshine (or Vitamin D)
Shorter days mean less sun, and low vitamin D can seriously zap your energy and mood.
Get outside for 10â15 minutes a day when you can, or ask your doctor about a supplement.
Bonus: sunshine helps regulate your sleep hormones too, so youâll rest better and wake up with more energy.
Make Rest Part of the Plan
We glorify âbusy,â but exhaustion doesnât earn badges.
If youâre constantly tired, your body isnât lazy, itâs asking for balance.
Try this tonight:
Turn off screens 30 minutes before bed
Have a magnesium-rich snack (like a banana with almond butter)
Keep your room dark and cool
Do a 2-minute breathing reset before sleep
Because no amount of kale can fix chronic exhaustion.
The Unjunked Way to Re-Energize
Healthy eating isnât about cutting everything fun. Itâs about choosing foods that fuel, not drain, your energy.
Thatâs why this weekâs recipe, my Unjunked Apple Crisp, is a fall favorite made smarter.
Itâs sweetened naturally with maple syrup, uses oats and almond flour for fiber, and gets its cozy flavor from real apples and cinnamon (no refined sugar crash here!).
Bottom Line
When you start feeling that fall fatigue creeping in, remember: your body isnât broken, itâs adjusting. Give it real fuel, sunlight, hydration, and rest, and youâll be amazed at how quickly your energy resets.
This season, letâs trade the slump for steady energy and feel-good comfort food.
Because nourishing your body is self-care. đ
Michelle Walker
a mom, former educator, and the founder of Unjunk America - a movement dedicated to helping families ditch processed foods, decode food labels, and reconnect with real food. With a warm, no-judgment approach, Michelle empowers parents to make simple, sustainable changes in their kitchens, one meal at a time.
Learn more or join the movement at UnjunkAmerica.com.
