EP 37: Beach Days, Blood Sugar & Energy Slumps: What Your Snacks Are Missing
“Your energy isn’t a mystery—it’s a message. And you have more control than you think.”
— Nassau Health Foods
You’ve waited all week for the perfect beach day.
You pack your towel, your book, your drinks… and by 2 PM, you feel like a sandbag version of yourself.
You didn’t run a marathon. You lounged. So why the sudden crash?
Here’s what most people get wrong:
Your fatigue isn’t just from the sun. It’s a signal—from your cells.
This isn’t about willpower, age, or hydration alone. It’s about how your body creates and manages energy—and what you eat has everything to do with it.In this blog, we’ll unpack the truth about beach fatigue, based on insights from the bestselling book Good Energy by Dr. Casey Means. Plus, you’ll get actionable food swaps, supplement tips, and local solutions right here in Amelia Island.
⚡ It’s Not Just Heat—It’s Your Metabolism
Most people blame their summer tiredness on:
- Too much sun ☀️
- Not enough water 💧
- Poor sleep the night before 😴
And while those matter, there’s something deeper going on:
Your metabolism is struggling.
Dr. Means explains that nearly all modern symptoms—fatigue, burnout, mood swings, brain fog—come from the same issue: Bad Energy.
That “bad energy” isn’t spiritual. It’s cellular.
At the heart of it are your mitochondria—tiny engines inside your cells that convert food and oxygen into ATP, your body’s fuel.When those engines are overwhelmed by poor food, heat stress, dehydration, and erratic blood sugar… they can’t keep up.
And you feel it.
Mitochondria 101: Why They Matter So Much
Not all fiber is created equal.
Post-vacation, your gut needs prebiotic fiber—the kind that feeds good bacteria and gently restores digestion.
Best Prebiotic Foods to Add Now:
- Chia pudding (soaked chia + almond milk overnight)
- SteaMitochondria are like battery packs inside your cells. They power:
- Your brain
- Your muscles
- Your digestive system
- Your heart
- But they’re sensitive.
- Processed food? Sugar highs and crashes? Late nights? Heat exposure without mineral replenishment?
- These all degrade mitochondrial function.
- And when that happens, your energy tanks—fast.med sweet potatoes
- Ripe bananas (with brown spots = perfect)
- Cooked leeks or asparagus
🌀 The Summer Crash Spiral: How It Starts
Beach day fatigue is the perfect storm:
- Start the day with sugar (coffee + syrup, juice, bar)
- Sit in traffic or under an umbrella for hours
- Snack on chips, sodas, cocktails
- Overheat, but don’t replace minerals
- Get poor sleep the night before
- Eat dinner with alcohol and ultra-processed food
Result?
✅ Blood sugar crashes
✅ Inflammation
✅ Dehydrated cells
✅ Sluggish circulation
✅ Brain fog + irritability
✅ A need for another nap. But here’s the great news:
You can break this cycle. And it’s simpler than you think.
❌ 5 Summer Habits That Secretly Steal Your Energy
Let’s start by identifying the biggest culprits—and how to flip them.
1. Sugary Snacks & Drinks
Even “healthy” granola bars or fruit smoothies can spike blood sugar.
Fix it:
👉 Swap sodas and mixers for mineral water + citrus + sea salt.
👉 Choose snacks like seaweed chips, cucumbers, or macadamias.
2. Late-Night Screen Time
Scrolling before bed crushes melatonin and wrecks mitochondrial recovery.
Fix it:
👉 Power down 60 minutes before sleep.
👉 Use red light or blue light blockers.
3. Sitting Too Long
Inactivity slows cellular signaling and circulation.
Fix it:
👉 Take a 10-minute beach walk.
👉 Do a few stretches before you swim.
4. Missing Minerals
Sweat drains essential electrolytes needed for mitochondrial function.
Fix it:
👉 Add magnesium, potassium, and sodium back in.
👉 Try trace mineral drops or coconut water.
5. Processed Food + Alcohol Together
This combo overwhelms your liver and triggers inflammation.
Fix it:
👉 Start meals with protein and fat.
👉 Space out indulgences and follow up with antioxidant-rich foods.
🥗 What to Eat Instead: Good Energy Summer Foods
Dr. Casey Means gives us six principles for energy-generating meals:
✅ Nutrient-dense
✅ Low sugar
✅ Real food
✅ Fiber-rich
✅ High in healthy fats
✅ Loaded with antioxidants
☀️ Beach-Ready Swaps
- 🥙 Grilled chicken + hummus wraps
- 🥕 Carrots + guacamole
- 🧂 Sparkling mineral water with citrus + salt
- 🍓 Chia pudding with berries
- 🍫 Dark chocolate + almonds
Skip the chips and soda.
Go for flavor and fuel.
⏰ Timing + Supplements: How to Fix Energy Fast
Start With Breakfast
Skip the toast. Choose protein and fat.
👉 Try: Eggs with avocado, protein smoothie with greens, chia pudding with walnuts.
Refuel Midday
Especially after activity, your muscles and cells need nutrients.
👉 Try: Salmon bowl, quinoa salad, or a smoothie with berries + flax.
Support with Smart Supplements
Hydration alone isn’t enough. Replenish minerals and support your heart.
👉 Revasca: Supports endothelial health (your blood vessels!)
👉 Trace Minerals: Add to water or smoothies
👉 GlycoCheck Screening: Shows how well your circulation is aging.

Local Energy Solutions (Amelia Island Residents, This Is For You!)
At Nassau Health Foods, we don’t just talk about energy—we serve it.
🥗 Amelia Fresh Café
Grab-and-go meals made to energize, not crash. Gluten-free, blood-sugar-balanced, and summer-friendly.
🛒 Webcart Grocery Bundles
Ready-to-go organic grocery kits that take the guesswork out of shopping. Perfect for beach homes, rentals, and locals who want energy without the hassle.
💊 Supplement Consults
Not sure what your body needs? Our wellness team helps you find the right products for your system—no overwhelm, just clarity.
🫀 GlycoCheck Screening
This 15-minute test reveals how well your blood vessels are aging—long before symptoms appear.
Pair it with ReVasca, our doctor-formulated heart support supplement.
🌿 Thrive Membership
Get preventative health support, exclusive discounts, and real guidance—so you can stay ahead, not behind.
💬 Final Thoughts: You Deserve to Feel Good This Summer
Feeling tired after a day at the beach isn’t just frustrating—it’s a sign your body needs better support.
But here’s the best news:
You’re not broken. You’re just under-fueled.
Start small. Swap the soda. Move a little more. Try one clean meal. Add back your minerals.
Because your energy isn’t just about today—it’s about every day you want to enjoy.
✅ Ready to Feel Vibrant Again?
🛍️ Shop clean groceries and snacks at NassauHealthFood.com
🥗 Grab a flavor-forward, gut-happy meal from Amelia Fresh Café
🧬 Book your Glycocheck Screening
💊 Explore Revasca and get custom supplement guidance
💚 Join the Thrive Membership—your plan for proactive, preventative health
👉 Stop by Amelia Fresh Café or Shop all things organic here- https://nassauhealthfood.com/