Sustained Energy This Fall
Sustained Energy This Fall: How to Nourish Without the Sugar Crash
By the UWM editors
Autumn’s Flavor, Without the Fallout
When the leaves begin to turn, and we’re tempted toward cozy rituals, many of us reach for sugary comforts: a pumpkin spice latte, caramel apples, frothy hot chocolate. These bring warmth and comfort, but often at a cost. The rush of sweetness lifts us in the moment—and then leaves us hollow, tired, and craving more.
Steady energy comes when we anchor ourselves in what nourishes as it delights. It’s possible to enjoy fall flavors and rituals without letting sugar hijack our energy.
Understanding the Crash
Dr. Casey Means, MD, co-founder of Levels and author of Good Energy, talks about “metabolic flexibility” as the ability of our bodies to efficiently switch between burning glucose (sugar) and fat for fuel. When we regularly consume high-sugar or highly refined foods, our insulin is often elevated. That makes switching between energy sources harder, leading to fatigue, inflammation, mood swings. When blood sugar spikes after eating a sweetened food or refined carb, insulin works to bring it down. But the “after” can feel rough: that drop leaves us craving another boost. The impact isn’t just short-term: over time, repeated spikes and crashes may contribute to long-term health issues.
Nourishing The Slow Energy Way
Rather than removing fall’s comforts, shifting how they’re built makes the difference. Try pairing sweetness or carbs with protein, fats, and fiber to slow digestion and temper the blood sugar response.
Such a combo might look like roasted squash topped with tahini, apple slices with almond butter, or a hearty lentil and root-vegetable stew warmed with ginger and turmeric. These meals deliver flavor, warmth, satisfaction—and fuel that lasts. See some of our favorite recipes at the bottom of this blog.
Moving Gracefully After Meals
Recent studies show that light activity after meals—walking, standing, gentle movement—can meaningfully reduce blood glucose peaks. One study observed that adults who engaged in light physical activity during and after meals and who slept longer had lower post-meal glucose spikes overall. Another randomized trial had participants do 30 minutes of brisk walking immediately after meals; the glycemic response was significantly improved compared to sitting still.
Even just standing or taking a 2-minute walk after eating can make a difference. It’s not about how much you do, but about building a consistent habit that will last a lifetime.
Rest, Sleep & Stress
When rest is neglected, and sleep is fragmented, the entire metabolic system can be strained. Cortisol, the body’s stress hormone, tends to rise, disrupting appetite regulation and increasing cravings for quick energy (i.e. sugar). Prioritize restful sleep, allow for small pauses in your day, and build in rituals that support calm—a short walk outside, a warm bath, breathing exercises, or dimming lights as evening deepens. These practices anchor energy just as much as what you eat.
Savoring the Season
Delight in the cozy: the warmth of spices, the comfort of roasted roots, the softness of a blanket, the quiet ritual of preparing something slow. Let those be the pleasures you harvest this season—not the crash that follows.
Small changes matter and can add up to sustained energy, better mood, and a sense of ease rather than stress as the days get shorter.
Check out some of our favorite nourishing and delicious fall recipes here.