The Role of Macronutrients

• Carbohydrates provide quick energy but should come from whole grains, fruits, and vegetables rather than refined sugars.

• Protein maintains muscle and supports neurotransmitters that stabilize mood. Include lean meats, fish, legumes, or tofu in every meal.

• Fats—especially omega-3s from avocados, nuts, and olive oil—aid brain function and hormone balance.

Timing and Portioning

Skipping meals or relying on sugary snacks creates energy spikes and crashes. Aim for balanced meals every 3–4 hours. Start the day with protein and fiber to slow digestion and sustain energy. Hydration also matters—mild dehydration can mimic fatigue.

The Power of Micronutrients

B vitamins, magnesium, and iron are crucial for cellular energy production. Deficiencies can lead to tiredness and poor concentration. Incorporate leafy greens, nuts, seeds, and lean meats to keep nutrient levels consistent.

Rethinking Caffeine

Moderate coffee consumption can boost alertness, but overreliance leads to dependency and poor sleep. Pair caffeine with hydration and avoid it after 2 p.m.