I’m a nutritionist, here’s why your desk lunch is killing your productivity

Whether you’re just starting out in business, growing your company, or maintaining your brand, there’s one vital thing you can’t do without: energy.

You may have your messaging on point, your team set up right, and clients flocking to work with you. But if you don’t fuel your body correctly, it could affect your productivity and health.

How often do you grab a quick bite to eat (usually at your desk) and then slump back down, feeling lethargic and in need of a nap afterwards? It’s a common problem for many founders and can hugely affect focus. If you’re not ‘feeling it’, tasks slide from today’s to-do list onto tomorrow’s — and, as we know, tomorrow never comes. So what should you do?

I am a pharmacist of 30 years and a nutritional therapist of 10. I also run Practice With Confidence, an academy for nutritionist practitioners. I focus not only on what we eat, but how we eat, and how it affects our productivity.

Don’t skip breakfast

The way you start the day sets the tone. Begin with a balanced breakfast containing protein, healthy fats, and a small amount of complex carbohydrates to keep blood sugar stable.

A great breakfast might include smashed avocado and poached egg on a small portion of brown sourdough toast, with some vegetables on the side.

If you’re short on time, pre-prepare an omelette or quiche to eat over a few days, or try overnight oats with added nuts, seeds and berries for an antioxidant boost.

The goal is to maintain balanced blood sugar levels. Blood sugar highs and lows can cause huge swings in energy and increase the stress hormone cortisol. High cortisol impairs memory, concentration and brain processing speed, and can also affect sleep.

That means, while grabbing a chocolate bar gives an instant lift, it’s quickly followed by an energy crash. And the roller coaster continues. So, if you really want that chocolate bar, eat it after a well-balanced meal to minimise the blood sugar spike.

Ten a day to keep the sugar crash at bay

Always aim for minimally processed foods. These are richer in vital nutrients your body needs to function at its best.

Fruits and vegetables provide the vitamins and minerals essential for energy, repair, and concentration. Aim for a full spectrum of colours daily — it’s a natural multivitamin. The target is 10 portions of fruit and veg per day, but even five is hugely beneficial.

Animal products, especially eggs, fish, meat and dairy, provide B12, which improves cognition and focus. Vegans may benefit from a B12 supplement.

Healthy fats, particularly omega-3s like EPA and DHA, improve attention span and productivity. These are found in oily fish, olive oil, nuts, and seeds. If you don’t consume these regularly, an omega-3 supplement (or algae-based for vegans) can be helpful.

Digest away from the desk

A healthy diet is only effective if your body can break it down and absorb the nutrients. However, modern fast-paced lifestyles often impair digestion.

Digestion is controlled by the autonomic nervous system, which has two parts — fight or flight, and rest and digest. If you’re in a stressed state (fight or flight), digestion is compromised. This often results in heartburn, indigestion, and IBS-type symptoms.

Eating a meal deal at the desk while answering emails means your body is not in ‘digest mode’, limiting nutrient absorption. Poor digestion can lead to low energy, fatigue, and brain fog — all productivity killers.

Maximise digestion by stepping away from your desk, sitting in a good posture at a dining table, and eliminating distractions. Turn off notifications, chew slowly, and give your body a chance to digest. Your energy levels will thank you.

Eating mindfully, managing stress, and choosing the right foods support a healthy microbiome, which improves brain function. Better brain function leads to improved productivity and success; exactly what every entrepreneur strives for.

Debbie Grayson, Pharmacist and Nutritional Therapist

Debbie Grayson is a pharmacist and nutritional therapist who runs Practice With Confidence and Digestion With Confidence.

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