Two hours after lunch you are useless, and you have decided that is just how afternoons are.
Sugar highs,then crashes?
Free Steady Plan
What do you want help with first?
Free · adults 18+ · no account · answers stay private
Why this plan starts differently
This assessment scores those habits and shows you, plainly, where yours stand.
How steady your energy feels after a meal has a lot to do with the shape of that meal — whether protein and fibre were on the plate, how regular your meals are, and whether you moved afterwards. Each of those is associated with how even people report their energy through the day.
The crash is usually built at lunch, not at three o'clock.
- A score out of 100: Across everyday eating, meal rhythm, movement, and sleep and stress — so you can see which one to start with.
- Your two weakest areas: Named specifically, in order, with what tends to move each one first.
- Something to measure against: Retake it later and compare. If a change worked for you, you will see it in the number.
Free result · no account · adults 18+
Why habits, and why a score
The afternoon dip is one of the most commonly described patterns in ordinary life, and it is usually treated as a coffee problem. It is more often a lunch problem.
The one rule the programme is built on is protein and fibre first: put a protein source on the plate, then a fibre source, then build the rest around them. It survives a busy week, requires no counting, and works in a canteen.
Meal rhythm matters too — regular meals are associated with steadier energy than grazing — and a short walk after the largest meal is the smallest useful version of movement, which is why it is the habit people actually keep.
This assessment scores those habits, names your two weakest, and then compares your own logged days against each other. Whether it works for you is a question your own record answers.
Why habits, and why a score
The afternoon dip is one of the most commonly described patterns in ordinary life, and it is usually treated as a coffee problem. It is more often a lunch problem.
The one rule the programme is built on is protein and fibre first: put a protein source on the plate, then a fibre source, then build the rest around them. It survives a busy week, requires no counting, and works in a canteen.
Meal rhythm matters too — regular meals are associated with steadier energy than grazing — and a short walk after the largest meal is the smallest useful version of movement, which is why it is the habit people actually keep.
This assessment scores those habits, names your two weakest, and then compares your own logged days against each other. Whether it works for you is a question your own record answers.
This is for you if
You are hungry again well before the next meal is due.
Your energy through a day looks like a series of steps rather than a line.
You want to know which meal is doing it, rather than overhauling everything.
If you are managing diagnosed diabetes or take medication that affects blood sugar, your clinician leads on this — talk to them before changing how or when you eat. This is a habits programme, not care.
What this is not
- This is not diabetes care and it is not a substitute for it.
- It does not measure anything in your blood — there is no meter, no reading and no device.
- It does not diagnose, treat, cure or prevent any disease.
- It rates how steady your energy felt, which is your own experience and nothing more.
Questions
Do I need a glucose monitor?
No. There is nothing to buy and nothing to wear. The daily rating is how steady your energy felt, which is your own experience.
Is this for diabetes?
No. It is a habits programme and it is not diabetes care. If you have a diagnosis, your clinician leads and you should talk to them before changing how you eat.
How long does the assessment take?
About two minutes. No account, and no email needed to see your score.
What happens to my answers?
They produce your score and personalise the programme. They are never sent to any advertising platform.
Free result · no account · adults 18+