Why energy management is leadership, not just wellness
When your energy dips, so does your patience. That 15-minute huddle turns into a slog. Small questions feel irritating. Decisions take longer. Presence fades.
For managers, consistent energy is a performance advantage:
- You think more clearly and make faster, better calls.
- You coach difficult employees without reactivity.
- You hold employees accountable with empathy and follow-through.
- You build trust because your team experiences you as calm and consistent.
This isn’t about perfection. It’s about giving your brain the fuel to lead.
The glucose–energy connection, in plain English
Food breaks down into glucose, which your body uses for energy. A fast spike in blood sugar is usually followed by a crash. Spikes feel buzzy; crashes feel like the 2 p.m. wall: fatigue, fog, cravings, irritability.
Stabilizing glucose smooths out those peaks and valleys so your energy—and leadership presence—stays steady.
Note: This guide is educational and not medical advice. If you have a medical condition, talk with your clinician.
The five habits that changed my workday
1) Start with a savory, protein-forward breakfast
Sugary breakfasts (donuts, pastries, syrupy oats) set off a spike-and-crash pattern that haunts you all day. A savory, protein-rich start keeps glucose steadier and reduces mid-morning cravings.
Try:
- Eggs with turkey sausage and sautéed spinach
- Greek yogurt plus chia and nuts (unsweetened)
- Protein shake + a handful of salted peanuts or almonds
- Leftovers like salmon, quinoa, and veggies
Manager win: You enter the office steady, focused, and ready to lead effective team meetings—not hunting for snacks at 10 a.m.
2) Eat in the right order: fiber → protein → fat → carbs → sugar
Think of your plate as a line. Start with vegetables (fiber), then protein, then fats, and save starches and sweets for last. This sequence slows how quickly glucose enters your bloodstream.
Examples:
- Salad with olive-oil dressing → chicken → roasted potatoes → a few bites of dessert
- Veggie sticks → turkey burger with cheese → bun → fruit
Manager win: Fewer post-lunch slumps means clearer thinking for afternoon one-on-ones and performance conversations.
3) Add movement after meals (10–20 minutes)
A short walk, some stair laps, or calf raises at your desk prompts muscles to use circulating glucose, reducing the size of the spike and the depth of the crash.
Ideas at work:
- Invite your team to a 15-minute walking meeting after lunch
- Do a 10-minute solo loop around the building
- If you’re chained to your desk, set a timer and do standing calf raises or air squats
Manager win: You model healthy habits, boost connection on the team, and return sharper for decision-making.
4) Don’t eat “naked carbs”
Carbs alone (toast, chips, crackers, plain pasta) hit fast. Pair them with protein or fat to slow absorption.
Easy pairings:
- Toast + avocado or nut butter
- Crackers + cheese or hummus
- Pasta + chicken and olive-oil pesto
- Fruit + Greek yogurt or a small handful of nuts
Manager win: Fewer cravings and steadier mood during long project blocks.
5) Consider the apple cider vinegar pre-meal hack
A tablespoon of apple cider vinegar in a big glass of water 1–10 minutes before a meal can blunt the glucose spike for some people. If you try it, start small and see how you feel. If you dislike the taste, dilute more or skip it.
Manager win: A simple ritual that may smooth afternoon energy without another coffee.
A sample “steady energy” workday
- 6:30 a.m. Savory breakfast: egg scramble with veggies, feta, and turkey sausage
- 10:00 a.m. Snack if hungry: Greek yogurt with walnuts
- 12:15 p.m. Lunch order of operations: side salad → grilled chicken → rice → a few bites of cookie
- 12:35 p.m. 15-minute walk with a teammate
- 3:30 p.m. Snack if needed: apple + cheese stick
- 6:00 p.m. Dinner order of operations: veggies → salmon → roasted sweet potato → fruit
This pattern reduces spikes, crashes, and the “must-have-sugar” urge at 2 p.m. or 9 p.m.
How steady energy improves specific leadership moments
- Team dynamics: A calm nervous system helps you notice dynamics in the room, ask better questions, and steer meetings with clarity.
- Difficult employees: You respond instead of react, which keeps conversations productive and reduces defensiveness.
- Accountability: Follow-through requires focus. Stable energy helps you set clear expectations and hold the line.
- Delegation: Clear thinking makes it easier to match tasks to strengths, give context, and let go.
- Conflict at work: With fewer lows, you have more bandwidth to de-escalate, frame issues, and move toward commitment.
These are the human skills inside Coaching for Managers and the core of a Leadership Podcast for New Managers: presence, clarity, and consistency.
New manager tips if you’re “not the boss yet”
- Start with breakfast. It’s the highest-leverage change.
- Pick one mealtime walk to lock in this week.
- Deconstruct one meal a day to follow the fiber → protein → fat → carbs order.
- Pair every carb. No more naked carbs.
- Track how you feel at 2 p.m. for seven days. Notice the difference.
Frequently asked questions
Isn’t glucose a diabetes topic?
No. Glucose is basic human metabolism. Stabilizing glucose benefits everyone—diabetic or not—by reducing energy swings and cravings.
Can I still have dessert?
Yes. Save sweets for the end of a meal, pair them with protein or fat, and add a short walk. You’ll enjoy them without the crash.
How much protein should I aim for?
A common target is roughly half your body weight in grams per day (example: 150 lbs → ~75 g). Adjust with your clinician or dietitian.
What if I work through lunch?
Plan portable options that follow the rules: veggie pack, deli turkey, cheese, seeded crackers—or a protein shake and nuts. Then get a 10-minute walk in before your next meeting.
Resources to explore
- Glucose Revolution by Jessie Inchauspé (Glucose Goddess)
- Sleep episode: how to optimize rest for leadership energy (part one of the mini series)
- Related leadership reads I love: The Advantage and The Five Dysfunctions of a Team by Patrick Lencioni; Radical Candor by Kim Scott; Leveling Up by Ryan Leak
If you mentioned a resource you want linked here—books, videos, checklists—tell me and I’ll add it.
Final word: your presence is your power
Being a better manager isn’t only about frameworks. It’s about how you show up. Stable energy helps you think clearly, communicate calmly, and follow through consistently. That’s how you build trust as a manager, fix a toxic culture over time, and lead effective team meetings that move work forward.
Try one habit this week. Notice your 2 p.m. energy. Then layer in a second habit. This is simple, sustainable, and completely within your control.
Work with Desiree
If you want Coaching for Managers, team workshops on Team Dynamics, or support on How to Handle Conflict at Work as a Manager, I offer keynotes, workshops, and group coaching designed for first-time managers and rising leaders. Start here: Intentional Action.
