Have you ever had one of those days where you’re dragging by 2 p.m. Your focus is shot and you’re wondering if your third cup of coffee is even doing anything?
What if the problem isn’t your energy, but your fuel source?
Most people eat in a way that drains energy. They spike blood sugar in the morning, crash by noon, then wonder why their brain’s in a fog. Today we’re breaking down a simple way of eating based on ancient wisdom and modern science to keep your mind sharp, your body lean, and your energy high from wake up to lights out.
Food isn’t morality. Food is fuel.
At the grocery store I was eyeing an apple fritter the size of a catcher’s mitt. My daughter looked up and asked, “Dad, how many grams of protein are in that donut.” I walked away, not because I wanted to, but because I couldn’t let my legacy be the guy who preached protein then folded for a $1.50 pastry.
Most of us weren’t taught to think about food as fuel. We learned good or bad, clean or dirty, cheat day or meal prep. The truth is food powers you to move, think, perform, and recover. Treat it like fuel and everything changes.
Your brain gets sharper, cravings get quieter, energy lasts longer. You stop living meal to meal and start taking control.
Eat light to hunt. Feast to recover.
When I used to slam a granola bar, a protein bar, and a banana before early clients, I’d hit a wall by 10 a.m. Then I tried water in the morning followed by a protein plus fat shake. Suddenly I wasn’t tired, I wasn’t hungry, and I felt locked in.
That slight hunger is an evolutionary superpower. Humans hunted during the day. A little hunger turns on the sympathetic nervous system.
Senses heighten, focus increases, reaction time improves.
Eat a huge high carb breakfast and you’ll flip the relax switch. Great for a couch day, not great if you’ve got a business to run or kids to chase.
The blood sugar loop that steals your afternoon
High carb breakfasts spike blood sugar and insulin. What goes up must come down. The crash tanks energy, drives cravings, and pushes stress hormones up. That’s why you feel jittery, anxious, or hangry a few hours later. It also explains the midnight wake up after a late, heavy meal. You’re not broken. You’re riding a roller coaster.
Fix it with stable blood sugar. Eat higher protein and fat early, save most carbs for post workout or the evening. Your body will preferentially burn stored energy during the day, then refill muscle glycogen at night while you recover and sleep.
The simple daily template
Use this as a plug and play plan. It’s the backbone of energy first fat loss and it works anywhere.
Morning routine
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Drink two big glasses of water.
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Have a protein and fat shake: almond milk, a scoop of The Whey, a spoon of peanut butter or half an avocado. If you need lower fat, use powdered peanut butter.
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Skip fruit here. No insulin spike, no crash.
Light lunch
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Protein plus produce. Chicken thighs and baby carrots. Tuna salad over greens. Greek yogurt with a scoop of protein and a few berries. Apples, berries, and oranges are great daytime fruits. Save the higher glycemic fruits for later.
Pre or post workout
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Protein and carbs. Oats with whey and berries. A shake with a banana. Rice cakes with turkey. After training, your muscles are primed to soak up glucose for recovery instead of storing it.
Dinner
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Feast to recover. Steak, fish, or chicken. Potatoes or rice. Roasted vegetables. Carbs at night help recovery and support better sleep by nudging serotonin and melatonin.
Evening treat
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Greek yogurt whipped with protein and a handful of berries. Cereal lovers can use a high protein cereal with a ready to drink protein shake as the milk to hit your protein target without a crash.
Two rules that change everything
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If it doesn’t have protein, don’t eat it.
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Don’t mix carbs and fats in the same meal. Pair one energy source with protein and you’ll feel the difference fast.
Helpful supplements for this approach
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The Whey makes it easy to anchor breakfast and post workout with high quality protein while keeping sugars low.
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Magnesium Glycinate supports deeper sleep and calmer evenings when you shift carbs to dinner. Better sleep means better energy the next day.
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5 Day Sugar Detox is the fastest way to reset cravings and stabilize blood sugar so this plan feels easy out of the gate.
Why this works in real life
You don’t need to track every macro or live on caffeine. Eat light to hunt. Feast to recover. Use your physiology instead of fighting it. If you’re struggling with low energy, constant cravings, and stubborn belly fat, you probably don’t need a harder workout. You need a better fuel strategy.
Start with the 5 Day Sugar Detox to break the spike crash cycle, then run this template for two weeks. You’ll feel sharper in the morning, steadier at noon, and sleepier in the best way at night.
Want to go deeper? Check out the YouTube Video: Ancestral Eating for All Day Energy
ancestral eating for energy
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carbs at night for better sleep and recovery
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