Why It Happens

Blood Sugar Fluctuations: After eating, especially high-carb meals, your blood sugar spikes and then drops. This crash can trigger feelings of tiredness or brain fog.

Digestive Energy Demand: Digestion requires significant blood flow and energy. After a large or heavy meal, blood is redirected from other systems (like the brain) to the digestive tract, making you feel sluggish.

Insulin and Tryptophan: Carbohydrates increase insulin, which raises tryptophan levels in the brain. Tryptophan is a precursor to serotonin and melatonin — both of which promote relaxation and sleepiness.

Food Intolerances or Poor Gut Health: Hidden sensitivities or imbalances in gut bacteria (dysbiosis) can cause immune or inflammatory responses that drain your energy.

Thyroid or Adrenal Dysfunction: If your hormones are already imbalanced, your body may have a harder time adapting to post-meal blood sugar swings, increasing fatigue.

Understanding the root cause can help you take smarter steps toward lasting energy after meals.

Sources: Healthline, Mayo Clinic, Cleveland Clinic, WebMD.

How to Manage

Balance Your Macros: Combine protein, fiber, and healthy fats with every meal to stabilize blood sugar and avoid crashes.

Avoid Ultra-Processed Carbs: Cut back on refined sugar and flour, which trigger sharp spikes and dips in energy.

Try Smaller, Frequent Meals: Smaller meals spaced evenly through the day reduce the digestive burden and post-meal fatigue.

Walk After Eating: A light 10–15 minute walk helps boost insulin sensitivity and aids digestion.

Consider Blood Testing: Explore potential imbalances like insulin resistance, adrenal fatigue, or gut dysfunction.

If feeling tired after meals is interfering with your day, these steps — backed by data and personalized testing — can help you feel like yourself again.

Key Biomarkers

• Cortisol

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