Dr Elitzur suggests the following routine:

7am: rehydrate after sleep

Start the day with water (ah, yes… water, not coffee). She suggests adding a pinch of salt or electrolytes to reset after eight or so hours of not drinking any water (although you should be able to get all these from the foods you eat, so experiment with how you feel).

7.15am: get morning sunlight (10 minutes)

Get outside, even if it’s to stand outside in your garden while you wake up. “This supports circadian rhythm, cortisol balance and stable energy,” she says.

7.30am: light movement

A short walk or stretch can help smooth blood sugar for the rest of the day, she suggests. This can be combined with the previous step.

8.30am: eat a balanced breakfast

A great breakfast will set you up for the day (it is the most important meal of the day, after all). “Aim for 20–30g protein, healthy fats and fibre before carbs to prevent the mid-morning dip.” She suggests saving the sweets for after meals, as eating them on an empty stomach could lead to a spike-and-crash cycle.

9.15am – Coffee after breakfast

Wait 15–30 minutes after eating your breakfast before you have your coffee. “First thing intensifies the crash,” she says.

10am – Keep hydrating

Make sure you keep hydrated all day to maintain focus and prevent fatigue.

11am – Optional protein snack

A mid-morning protein snack can smooth the natural cortisol dip at this time.

12pm – Balanced lunch

Elitzur suggests an early and balanced lunch including protein, vegetables, slow carbs and healthy fats. A good medium-sized lunch here is ideal – eating until you’re stuffed can only make post-lunch fatigue worse.

12.30pm – 5–10 minute walk

A post-lunch walk can help avoid a slump and stabilise glucose levels.

1pm – Stop caffeine for the day

It might sound early for the coffee fiends among us (I’m talking about myself), but this can help prevent the classic 3pm crash and protect your sleep.

10pm – Optional: magnesium

Taking a magnesium supplement can be just what some of us need to drift off for a long, undisturbed sleep. It also supports blood sugar regulation and next-day energy, Dr Elitzur says.

Before you know it, your energy will be stabilised and the crashes will be a thing of the past.

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