The Work-from-Home Energy Reset

Recipe: 3 Easy Snack Recipes for the WFH Woman

*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN

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Welcome to Modern Women’s Nutrition!

Empowering the busy modern woman to understand her hormone & metabolic health, and how to eat to thrive at every step of her journey—from fertility to menopause and beyond.

→ Jump to Recipe: 3 Easy Snack Recipes for the WFH Woman

Hi gals,

I work from home. I love it. I’ve been doing so for…wow…over 10 years now! I’ve had to carve my corner spot into cafes and convince them to let me hang out there for hours everyday, and find my cocktail-hour friends (Judith, Chrissie & Eddie! 💜) while all of my other friends were at work happy hours.

My WFH friends — who have become some of my BFFs.

But I’ve learned the hard way that it can blur every boundary, between meals and meetings, rest and hustle, nourishment and mindless snacking.

There was a stretch a couple of years ago when I found myself skipping lunch, then grazing on granola, Luna bars and “healthy cookies” from 3 to 6 p.m. The fatigue would hit mid-afternoon, followed by cravings: for sugar, salt…insatiable. I wasn’t being undisciplined. I was underfed. And overstimulated.

The solution wasn’t more willpower, it was food. Thoughtful, steadying food. Conscious eating. A consistent schedule. And a few intentional shifts in how I structured my kitchen and my day.

So…after reflection, deep research learning about women’s hormones and balanced blood sugar, I’ve reset. My bloating has gone down, my energy fueled, and my mind more focused and clear to get the job done efficiently.

These are the WFH eating strategies I offer to all the women who are breaking glass ceilings from their home office (you go girls!)—and that I practice everyday from the Modern Women’s Nutrition headquarters (see below). I know firsthand that following these guidelines leads to greater clarity, calm, and real energy, from the inside out.

Modern Women’s Nutrition HQ

Caffeine on an empty stomach is one of the most common habits I see in high-functioning women, and one of the most overlooked energy disruptors. I’m a green tea gal, and this is the same for me and tea.

Here’s what’s going on: Cortisol, your main stress hormone, naturally peaks in the early morning to help you feel awake. Adding caffeine to the mix, especially without food, can overstimulate your system and flatten your energy curve later on.

A 2005 study published in Psychosomatic Medicine found that caffeine significantly increased cortisol secretion across the day, particularly in women who consumed it without food (source). Elevated cortisol can worsen blood sugar crashes, disrupt mood regulation, and trigger cravings later. All it takes is a little nibble before it to balance it out.

What to do instead: Drink water, lemon water, or herbal tea first if you need that hot bev, then enjoy a real breakfast with coffee and caff tea after. Eat first, then caffeinate. It’s a small shift that can change everything. (You can still get your caffeine, just slightly later.)

What you eat first sets the tone for your entire day.

A protein-rich breakfast helps stabilize blood sugar, supports dopamine production (which drives mood and motivation), and reduces the likelihood of reactive snacking later on, hello leftover bag of tortilla chips from last night’s Mexican dinner.

In a 2013 randomized controlled trial published in The American Journal of Clinical Nutrition, researchers found that participants who consumed a high-protein whole food breakfast (35g+) had increased feelings of fullness, were more easily able to resist a post-dinner sweet treat, and experienced reduced evening snacking compared to those who skipped breakfast or consumed a normal meal with less protein (source).

What this looks like at home:

• Eggs with cheese, sautéed greens, and avocado along with some nuts and/or seeds on toast, or perhaps some egg muffins

• Greek yogurt with berries, chia seeds, snickerdoodle granola and cinnamon

• Leftover soup or breakfast soup, roasted salmon and veggies, or stir-fry from dinner

• A green smoothie with nut butter, Greek yogurt and flax seeds (see our smoothie guide & recipes in The Blood Sugar Method)

Let’s talk about the snack spiral. Working from home makes it incredibly easy to reach for ultra-processed foods: a protein bar at 9, a chai latte at 11, crackers at 2, chips at 3, something sweet at 4.

Photo by Emiliano Vittoriosi on Unsplash

Sometimes we reach for snacks because we’re truly hungry. But often, it’s about something else: breaking up the monotony of back-to-back Zoom meetings, soothing the stress of a tedious task, or adding a little joy to an otherwise unremarkable day. Food becomes a transition tool. A quick fix. A way to feel something different.

The problem is, most grab-and-go options spike blood sugar fast, then drop it just as quickly, leaving you foggy, fatigued, and more likely to snack again an hour later.

In a 2019 study published in Cell Metabolism, participants following an ultra-processed diet consumed around 500 more calories per day than those on a whole-food diet, despite reporting the same level of fullness. They also gained weight and experienced more blood sugar instability (source).

If it comes in a shiny package and says “energy bar,” it probably isn’t giving your brain or hormones what they actually need. Reach for real food, and when you feel the itch to snack out of habit or boredom, try one of the resets below instead.

Snack Reset Checklist

Before you grab a snack, pause for a moment and ask yourself: Is it hunger, or something else?

Try one of these simple resets to shift your energy:

• Drink a full glass of water - dehydration can often feel like hunger

  

  Photo by Chinh Le Duc on Unsplash

• Step outside for fresh air, even just for 2 minutes - fresh air refreshes your brain

• Take a quick walk around the block or your home - movement stimulates more energy

• Put on a favorite song and stretch or move your body - a perfect way to feel a joyful hit of dopamine

• Jot down what’s feeling tedious or overwhelming—it can break the boredom or anxiety loop - and writing it down can help with tackling problems one at a time, and perhaps delegating, too

  

  Photo by lilartsy on Unsplash

• Light a candle or re-set your desk to upgrade the vibe - are you facing a window? Give it a try!

• Use a grounding essential oil (peppermint, citrus, rosemary) - I love eucalyptus

• Call or voice note a friend for a dose of connection - and bonus: do it while walking around the block!

Still hungry? Great. Now reach for something real: protein, fiber, healthy fats. Your body (and your brain) will thank you. Not sure what that might be?

Reset Your Kitchen and Rewire Your Day

Most of the women I work with don’t need more discipline. They need better design. A few strategic shifts in your kitchen can reduce decision fatigue, curb cravings, and help you stay focused between meals…

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Plus, 3 delectable, satisfying snack recipes designed specifically for WFH women.

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