How to Beat the 3pm Slump – The Complete Guide

By Tiffiny J. Fambro | Confidence

Feb 08

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Wondering how to beat the 3pm slump? You’ve come to the right place.

So, you woke up, had breakfast around 8:00 AM, went to work, had a snack around 10:00 AM, lunch around noon, another snack around 2:00 PM, and now it’s getting close to 3:00 PM and you can barely keep your eyes open at your desk.

If you have ever experienced this, it’s called the 3 o’clock slump, and it is no joke. What’s worse is when you feel the 3 o’clock slump all day long and can’t seem to get past the brain fog!

Well, I have some good news. There is a way to naturally reduce this tired, sluggish feeling so that you feel focused, productive, and energized throughout the day.

What Causes the 3:00 PM Slump?

You’re probably wondering- why around 3 o’clock specifically, do your energy levels start to drop? Well, for many people the issue is that they are overfeeding their bodies, particularly with dense carbohydrates.

Carbohydrates can come from pretty much anything that isn’t protein or fat, so if you’re eating cookies, cake, or even vegetables and fruit, you are taking in some carbs. Once carbohydrates hit your body, it turns into glucose, which is essentially sugar.

When that sugar gets into your body, insulin is released. Once you put food in your body, insulin tells that hormone to start working and to start pushing as much sugar as it can from that food into cells to give you energy.

You may notice when you eat a muffin or a piece of cake or even a piece of fruit, your energy levels go up and you feel a sugar high. Well, that is your body creating energy from the sugar that you just ate. If you are moving around and you’re active, you will need that energy/sugar high. But, if you are sitting at a desk working from 9 to 5 and eating every couple of hours, your energy is going to go up and down.

After a while, you may start to get sleepy, because your body is actively working, and it’s trying to digest all the food that you are eating. When the body does not use the food that you have been eating for energy, it stores it as fat.

How to Beat the 3:00 PM Slump

Here’s the solution to the 3:00 PM slump. When you are not consuming food and you’re in a fasted state, meaning you have not eaten anything since the day before, your body is not going through that up and down cycle. It’s not releasing insulin because it’s not getting fed.

When the body is not getting food regularly, it has to pull energy from the fat that is already on your body. Yes, body fat can be used as a fuel source!

When your body uses body fat as your fuel source instead of glucose, insulin stays dormant. Therefore, you don’t have the energy highs and lows- just a steady, even flow of energy throughout the day. This helps you stay alert, focused, and keeps you going throughout your day.

Isn’t Fasting Starving Yourself?

When it comes to fasting, it’s not about starving yourself, it’s about deciding to delay food entering your body. When you do this, your body has time to use all of your energy to focus on making sure that it’s burning the fat for fuel throughout the day.

If you want to learn more about fasting, take a look at my new online course, The Confident Woman’s Healthy Lifestyle Guide.


When you understand how to use fasting to your benefit, you can create a lifestyle that works for you. You can have more energy, more joy, and more confidence, all from just utilizing the power of delayed eating and fasting.


Ready to start the process of gaining more clarity, confidence, and courage? I have created 3 simple steps to help you on your journey.

  • First – Download my Free 5-Day Mindset Detox Workbook – Click Here
  • Second – Join my Free private Facebook women’s community to get coaching and support – Click Here
  • Third– Get started on your CCC journey with my online self-paced entry course The 5 Keys to Magnetizing Confidence for $49.99CLICK HERE to review and purchase the course. 

Don’t let more time pass by, reclaim your life today!

About the Author

Tiffiny has a B.A. in Psychology, and master’s degree in Public Health Education. She worked in consulting for over 16 years, as well as previously owning a fitness and health business. In her personal life, she used personal development, mindset and health strategies to go from being overworked in a demanding corporate career, emotionally drained in a toxic marriage, physically unhealthy, and depressed to becoming an award-winning figure level bodybuilding athlete and entrepreneur. As a women’s empowerment coach, she works to help women get clear on their goals, build confidence, increase self-esteem, take action on their deep desires and create a life they love

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