Opt for a lunchtime reset...

But first, why do we crash after lunch?

That familiar scenario: you power through your morning, brain is fast and clear, you have lunch, come back at the office and suddenly, your energy plummets. Your focus drifts, productivity drops at the lowest, and your body feels sluggish. You sit at your desk unproductive with your mind wandering. This may be the reason why you decided to stop on that article and read it… ;) What you are feeling at that moment isn’t just in your head—it’s a physiological response triggered by a mix of factors:

• Blood sugar dips: after eating, especially a carb-heavy meal, your body releases insulin to regulate blood sugar. The result? A drop in energy that makes you feel drowsy. Zzz (find here, light, easy lunches prepared by Nelly K. to have a clear mind all day long https://www.instagram.com/barbariancook/)
• Prolonged sitting: sitting for hours slows circulation and leads to reduced oxygen flow to the brain, making you feel tired and unfocused.
• Mental fatigue: decision-making and cognitive work deplete mental resources. Without a goods reset, focus and motivation decline. This is why for example, I simplified my garment (white tee shirts, black turtle neck and jeans are my basics. So that I don’t have to spend 20 minutes each day wondering “what I am gonna wear today ?”).

Midday movement resets your brain and body.

So when feeling tired after lunch, instead of reaching for another coffee, try moving. Just 20-30 minutes of physical activity can completely shift your energy levels. Walking is good, but attending a good session that makes the blood flows in all of our body is better (find sessions close to your office lead by the exceptional trainers of BarbarianTribes ). Here’s why:

• Boost endorphins and dopamine – exercise releases chemicals that enhance mood, reduce stress, and increase motivation.
• Improves focus and cognitive function – movement increases blood flow to the brain, sharpening alertness and mental clarity.
• Recharges your energy – unlike caffeine, which gives you a temporary spike, movement creates sustained energy by increasing circulation and oxygen levels.
• Reduces physical stiffness and pain – stretching, mobility work, or a light workout counteract the negative effects of prolonged sitting.

Consider a good lunchtime workout!

You don’t need hours in the gym to reap the benefits. And actually, gym is not a good example… We spend already too much time in a box. We need to breathe fresh air instead of locking in another room.? So forget the gym. Jump in your sport shoes and try these simple and effective approaches:

1. My all time favorite, outdoor group training – you have the chance to have fast-paced, community-driven workouts organized close to your office 3 times a week. Just show up to make the blood flow with an incredible crowd and make training enjoyable.
2. Bodyweight circuits – push-ups, squats, lunges, and burpees require no equipment and keep you moving efficiently. But hey, it is always better to do it in group… It can feel really awkward to hit some pushups at the office during lunchtime. Prefer option 1.
3. Short runs or walks – a brisk 20-minute walk outside resets your mind and keeps your body active. It’s better than nothing… But still, prefer option 1.
4. Mobility and stretching – this one is perfect for those who feel stiff from desk work. A few dynamic stretches can wake up the body. If you really have no time do it. It cold be a good temporary solution.

Your ROI of moving more during the workday.

Lunchtime movement isn’t just about fitness—it directly impacts your focus, mood, and long-term health. This is a topic that we explored recently with Giorgio Bruins while discussing about the future of the workplace. Let's realize that moving during lunchtime :

• Lower your stress levels and makes you feel good at work!
• Increased your focus and efficiency. Less time to perform a task = more time for yourself.

So, next time you feel the post-lunch slump creeping in, ditch the extra coffee and get moving instead. Your body—and your brain—will thank you.

I hear some who say that they don’t have time. I hear you. Few of us have time, we make time. Grab a light lunch (find the inspiration on https://www.instagram.com/barbariancook/) and start moving. You’ll be more focused and achieve more in less time. That will free you up time to keep training during lunchtime or even go back home earlier.

Having said that, hope to see you soon around Kirchberg or Cloche d’Or Stadium to move together!