11 Practical Ways to Keep Your Energy at Work and at Dinner Parties This Peak Season

3. Use strategic high-protein snacks in the afternoon (12–20 grams)

Afternoon energy dips are common—especially during busy seasons when you skip breaks. A focused snack with about 12 to 20 grams of protein can bridge the gap between lunch and evening plans, keeping blood sugar steady and appetite in check. Registered dietitians suggest options like a small container of cottage cheese with fruit, a Greek yogurt cup, a portioned nut-butter packet with an apple, or a quality protein bar with minimal added sugar. If you prefer savory, try a turkey roll-up with a slice of cheese or a handful of edamame. Timing matters: plan this snack roughly three to four hours after lunch and about 60 to 90 minutes before you need to be alert for late-afternoon meetings or a commute to an evening event. These snacks are portable and easy to prepare ahead for peak-season days when you move between locations. They also lower the risk of arriving at dinner ravenous, which can prompt overeating or sluggishness afterward. Keep a small, labeled snack kit at your desk or in your bag so you can choose something nourishing rather than defaulting to sugary options that spike and then drop your energy.

4. Try a roughly 12-hour eating window when possible

A simple time-restricted eating pattern—about a 12-hour window from first bite to last—has support from longevity research and can help your body maintain balanced energy and clearer nighttime rest. Studies and expert commentary note that centenarian populations often eat within a more consolidated window and favor lighter evenings. For practical use, this might mean finishing dinner by 8 or 9 p.m. if you begin eating around 8 or 9 a.m. The goal isn't strict dieting; it's a gentle structure that can improve metabolic signals and reduce late-night snacking that often leaves you feeling sluggish the next morning. During busy or social seasons, the 12-hour frame is flexible: you can shift the window earlier on days with evening events or allow occasional exceptions for celebrations. The benefit comes from consistency over time rather than perfection. If you have health conditions like diabetes, check with your healthcare team before changing meal timing. For most people, this pattern is a low-effort way to protect sleep quality and preserve daytime energy reserves through the week.