When you’re feeling sluggish, particularly in hot weather, it’s tempting to grab an iced coffee, energy drink or sugary snack for a quick pick-me-up. The problem is, these only provide a short-term burst of energy as your blood sugar rises, followed by an inevitable slump, leaving you more tired than ever. So, what foods do you need to boost your energy without the crash?
Marcelle Rose, nutritionist and author of The Binge Freedom Method, says for sustained energy, it’s important to think about the balance on your plate. “Pairing carbohydrates – such as bread, potatoes, rice or pasta – with protein-rich foods like eggs, fish, meat, beans and lentils will help slow down digestion and keep blood sugar levels more stable,” she says. “This will help prevent the dreaded mid-afternoon energy slumps.”
Fibre is another key player, according to Rose, as it not only supports steady energy release, but also provides the vitamins and minerals your body needs to convert food into energy efficiently. Eating regular meals throughout the day, and including snacks when needed, can also help to avoid long gaps that leave you feeling tired and reaching for a quick sugar hit.
Shorts
Scroll to previous short
Scroll to next short
news
All you need to know as Trump announces Hamas disarmament
Caption: A fireball erupts following an Israeli strike near a tent encampment sheltering people displaced by war in Deir el-Balah in the central Gaza Strip on March 25, 2026. Violence has persisted in Gaza despite a ceasefire which came into effect on October 10, with both Israel and Hamas regularly accusing each other of violations. (Photo by Eyad Baba / AFP via Getty Images)
Photographer: EYAD BABA
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors
The Board of Peace has reached an agreement for the “complete disarmament” of Hamas and other armed groups in Gaza, Donald Trump has said.
In an announcement late on Thursday, Trump called it “a critical step towards Gaza finally being governed by a new Palestinian government”.
‘Intensive’ negotiations
A senior Hamas official told the BBC they had agreed to completely disarm in Gaza.
The Board of Peace – established by Trump in January – said the agreement concludes months of “intensive, good faith negotiations”, and is now focused on implementation.
More than 90 per cent of homes in Gaza were destroyed during the war (Photo: Omar Al-Qattaa/AFP/Getty Images)
Hamas forces have regained control in half of Gaza (Photo : Doaa Albaz/Anadolu/ Getty)
Inside the US-brokered ceasefire plan
It is part of the second phase of a US-brokered Gaza ceasefire plan, which includes the disarmament of Hamas, the complete withdrawal of Israeli troops, and the reconstruction of Gaza.
Israel’s Prime Minister Benjamin Netanyahu has dismissed a push from the mayor of New York City to arrest him (Photo: Nathan Howard/AFP)
Caption: President Donald Trump speaks about Dulles International Airport modernization, in the Oval Office of the White House, Wednesday, July 29, 2026, in Washington. (AP Photo/Julia Demaree Nikhinson)
Photographer: Julia Demaree Nikhinson
Provider: AP Photo/Julia Demaree Nikhinson
Source: AP
Copyright: Copyright 2026 The Associated Press. All rights reserved.
The agreement, seen by the BBC, provides for the inventorying and storage of Hamas’ remaining heavy weapons under Palestinian supervision.
US ‘disappointed’ if Israel doesn’t withdraw
Israel has yet to comment on the plan.
US officials say that Trump will be “very disappointed” if Israel does not withdraw as part of the agreement.
The US believes Israel would continue to be a good partner.
It marks the first time that Hamas has said it would completely disarm.
Analysis
4 min read
The winners and losers of Burnham’s income tax devolution
Plans to let mayors keep a portion of income tax could lead to some areas of the UK receiving vastly larger sums than others, analysis for The i Paper shows.
Caption: LONDON, ENGLAND – JULY 29: Britain’s Prime Minister Andy Burnham speaks to residents, care workers, volunteers and social care stakeholders during a care home visit on July 29, 2026 in London, England. (Photo by Kirsty Wigglesworth – WPA Pool/Getty Images)
Photographer: WPA Pool
Provider: Getty Images
Source: Getty Images Europe
Copyright: Copyright 2026 The Associated Press. All rights reserved
How the plan could work
It is not yet known how Andy Burnham’s plan could work, but a proposed model by Re:State, a centre-right think-tank close to Burnham, proposes that mayoral authorities collect a flat rate of up to 2.5 per cent of the 20p basic rate of income tax.
Caption: Person working at a home desk checking a receipt while entering amounts on financial paperwork with a calculator. Household finance organization, annual filing documents, tax preparation materials and general personal budgeting content.
Photographer: portishead1
Provider: Getty Images
Source: E+
Analysis
3 min read
Caption: Britain’s Prime Minister Andy Burnham speaks with locals during a visit to the Hare Inn in Harlow, east of London with the Chancellor John Healy (not pictured) on July 23, 2026. The UK government Thursday announced a tax cut for struggling pubs, clubs and live music venues as new Prime Minister Andy Burnham aims to ease the cost of living crisis. (Photo by Richard Pohle / POOL / AFP via Getty Images)
Photographer: RICHARD POHLE
Provider: POOL/AFP via Getty Images
Source: AFP
Policy could be damaging for the PM
Burnham has been warned he must come up with a fair formula for any income tax devolution or risk further deepening existing regional inequalities.
The Prime Minister also risks opening up a political fight among regions if some are permitted the new tax and spending powers but not others, such as parts of the south-west.
The top five winners of Burnham’s income tax devolution
1London – £2.3bn
2 Manchester – £674m
3 West Midlands – £666m
4 West Yorkshire – £553m
5 East Midlands – £541m
Andy Burnham speaks to residents during a care home visit in London. A new ‘Dementia Tsar’ will be in place within weeks to ‘help drive forward much-needed improvements’ (Photo: Kirsty Wigglesworth/Getty)
explained
The four options to fund Burnham’s social care plans – and the risks
The new Prime Minister wants to revolutionise social care, but hasn’t yet set out how he will pay for it
science
UPF scaremongering is overblown – this study shows why
Caption: CHICAGO, ILLINOIS – DECEMBER 11: In this photo illustration, food products manufactured by Mondelez and Coca-Cola are shown on December 11, 2024 in Chicago, Illinois. Both companies are among those named in a lawsuit that accuses major food companies of marketing ultra-processed and addictive foods to children. (Photo Illustration by Scott Olson/Getty Images)
Photographer: Scott Olson
Provider: Getty Images
Source: Getty Images North America
Copyright: 2024 Getty Images
The UPF theory is that the chief determinant of a healthy diet is whether you mainly make meals from scratch or whether you buy pre-prepared food like ready meals.
But now, some preliminary research suggests that this might not be the best way to look at your diet.
How did the anti-UPF movement start?
Research on the subject had been ongoing for several years, but it was the book Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food… and Why Can’t We Stop? by TV doctor Professor Chris van Tulleken that started it.
The cause has since been embraced by many other food gurus.
Campaigners say processed food is bad for our health because it contains harmful ingredients such as high-fructose corn syrup.
The study
There are lots of studies that find people who eat more UPF are more likely to get fat and have worse health.
But the results could be obscured by the fact that most UPF is also fatty and sugary.
The latest research used existing data from three studies that had analysed the diets and tracked the health of over 200,000 US adults from the 1980s through to the 2020s.
By the end, about half the people had died or developed heart disease or type 2 diabetes. And these people generally had more unhealthy diets.
However, there was no correlation with poor health and how much UPF someone ate.
Steak is not UPF but mainstream diet advice is to limit red meat (Photo: bettphotos/Getty/500px)
Science
How your diet affects your risk of dementia – and four things to do about it
Researchers have claimed that ultra-processed foods cause dementia, but brain experts recommend a different approach to diet.
world – Maga’s next act
Inside the Maga push to make America have more babies
Caption: circa 1945: A baby sits on a blanket , wearing an oversize top hat with a band of stars and holding an American flag. (Photo by Lambert/Getty Images)
JD Vance’s wife Usha has just given birth to their fourth child – the first to be born to a sitting vice president for more than 150 years.
After stating, “I want more babies in the United States of America”, Vance has been as good as his word.
An obsession with fertility
Having many children appears to have become the standard for many Maga acolytes. Katie Miller, influencer and wife of White House deputy chief of staff, Stephen Miller, also recently gave birth to her fourth child, while White House Press Secretary Karoline Leavitt just returned to work after giving birth to her second child.
Caption: Stephen Miller and Katie Miller at the 2026 White House Correspondents’ Association Dinner held at the Washington Hilton on April 25, 2026 in Washington, D.C. (Photo by Kristina Bumphrey/Variety via Getty Images)
Photographer: Kristina Bumphrey
Provider: Variety via Getty Images
Source: Variety
Copyright: photographickris_2026
Caption: White House Press Secretary Karoline Leavitt speaks during a press briefing in the Brady Briefing Room of the White House in Washington, DC, on July 23, 2026. (Photo by SAUL LOEB / AFP via Getty Images)
Photographer: SAUL LOEB
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors
The current obsession with fertility comes after the launch of “Trump accounts”, offering $1000 (£750) to children born during Donald Trump’s second term.
The popularisation of pronatalism
Boosting the number of American babies has seemingly been a core Maga objective in Trump’s second term, spurred on by pronatalists such as tech mogul Elon Musk – the father of at least 14 children.
They believe that society should produce more offspring to avert demographic and economic collapse.
WORLD
4 min read
Analysis
4 min read
Why birthrates are down
Even in Mormon-friendly Utah, formerly the top US state for fertility, births have dropped by 37 per cent in the last 20 years.
Women cite the same challenges as in the rest of America: high housing costs, the need to complete their education, build up steady finances and find the right life partner.
A lack of paid maternity leave and affordable childcare are also deterrents.
It’s the result of a cultural shift too, which Maga glibly blames on feminism.
Watch more from The i Paper
OPINION | “The White House has been drained of expertise since I left – Burnham faces peril,” writes Karine Jean-Pierre. “The guardrails that once protected foreign policy from personal whims have been weakened.” Read more at the link above about why the former White House press secretary believes Andy Burnham is entering a UK-US relationship shaped more by Donald Trump’s personality than by international process.
♬ original sound – The i Paper
Are you having as much sex as everyone else?
It’s natural for libido to wax and wane due to life events, dating status or hormonal changes.
And it can be hard to say what a “normal” sexual frequency is. But research and case studies give us a rough idea.
The statistics
When it happens
61%
A 2023 survey concluded that almost two thirds (61 per cent) of us wait until night-time to have sex.
Only 14 per cent opt to get busy in the early evening, and 10 per cent in the morning.
Three
Research from 2019 suggests that the average number of times British live-in or married couples have sex per month is three.
Are Gen Z having less sex than older people?
I see my partner on the weekends and have sex with others in the week.
Leanne, a 27-year-old influencer from Bristol has sex three or four times a week, but only sees her long-distance partner on the weekends. They have agreed they can both sleep with other people during the week.
Millennials
35-year-old Rebecca usually sleeps with her partner once or twice per week due to not having much child-free time.
Clare, 32, says her job is busy and she has to schedule sex with her partner on weekends, or some afternoons twice a month. “Occasionally this slips and I do worry that it makes us not as connected,” she says.
Gen X
Daisy, 56
I haven’t had the issue of my sex life drying up with menopause. I’m more aroused now.
Anna, 52
I’ve been married for 15 years. I love my husband, but our sex life is non-existent, and has been for about five years.
Mimi, 46
I’m not really motivated to seek out partners; I vaguely like the idea of it but not enough to take any action.
Boomers
I’ve been married for 20 years and sex has become something of a rarity. We maybe have sex once a week on a Sunday morning as we’re both relaxed and I can take Viagra late on Saturday night – without it, I can’t perform.
JACK, 63, OFFICE WORKER, KENT
Couple, talk and arguing with fight at house for disagreement, conflict and divorce discussion. Woman, explain and bored man for conversation, toxic relationship and drama and marriage fail in lounge – stock photo. (Photo: Getty)
The seven rules that could save your marriage
Keep your sense of self
I did what I thought I was supposed to do and forgot my needs and wants. I think it’s really important that you’re an individual and not just a person who is married.
KATIE STRATFORD*, A 55-YEAR-OLD MUM OF TWO, WHO DIVORCED ATER 19 YEARS
Caption: A married couple sitting in silence, looking in opposite directions. The image captures the concept of female loneliness within a marriage, emotional disconnection, and relationship problems. Symbolizes quiet desperation and isolation at home
Photographer: Galina Zhigalova
Provider: Getty Images
Source: Moment RF
Seven rules to save your marriage
(Photo: Kathrin Ziegler/Getty).
The small things
Small things, like being brought a cup of tea or saying thank you, make a big difference.
Therapists
Karen Deulofeu, who ended her six-year marriage, believes all couples should seek support, even before they think they need it.
Female psychiatrist discussing with mid adult woman during therapy session – stock photo. (Photo: Getty)
(Photo: MTStock Studio/Getty).
Listen
Listen properly by repeating what you have heard and ask if you’ve got that right.
Don’t lose communication
People don’t talk about the deep issues; nobody else is going to do it for you. You don’t want to ask questions because it might rock the boat…you have to keep talking, and talk about what it is that you want within the relationship to keep going forward.
KATIE STRATFORD
‘One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,’ says Dr Amir Levine (Photo: Oliver Rossi/Getty)
Seven rules to save your marriage
Remember that things change
“What you see on social media and what friends say is quite often the nice version. Everything is a phase,” says Deulofeu.
‘I’m genuinely considering returning to full-time work’ (Photo: PeopleImages/ Getty Images)
Caption: A senior couple spend time in an indoor sunny market. The woman looks through a clothes on a rail as her husband waits patiently behind her.
Photographer: Catherine Falls Commercial
Provider: Getty Images
Source: Moment RF
Look at yourself first
“Focus on what’s in your control and what you can do differently, rather than the other person or a situation that you can’t control. Invest in understanding yourself,” she adds.
There are things that all mid-life men should know about keeping their hearts healthy.
From eating more purple fruit to avoiding large bowls of pasta, consultant cardiologist Dr Zoe Astroulakis [below] shares her simple lifestyle habits she wishes her patients would take on board.
Positive changes to make
Swap ‘bad’ fats for healthy ones
You don’t need to eat a fat-free diet; the key is to reduce your saturated fat. Reduce your dairy and swap your red meat for lean meat such as chicken and oily fish.
Shoppers are set to face spiralling food bills as a result of the war in Iran (Photo: Bet_Noire/Getty)
Caption: man eating fried chicken
Photographer: Prapass Pulsub
Provider: Getty Images
Source: Moment RF
Control your portions
You don’t need more carbohydrates in a meal than you can fit in your hand. Enormous plates of pasta can cause blood sugar spikes, which can lead to health problems.
Positive changes to make
Supermarkets report increasing demand for blueberries (Photo: RHS/Guy Harrop)
Look for purple
Blueberries, black grapes and aubergines are great for boosting “good” cholesterol.
Have oats
Porridge is one of the healthiest breakfast options because it’s full of soluble fibre.
Swap supermarket-bought cereals for wholemeal oats (Photo: Arx0nt/Getty)
Ketamine has become an increasingly mainstream drug used in clubs and festivals in recent years (Photo: Getty)
Stop taking cocaine
It can provoke a massive heart attack, even in younger people who don’t have existing artery problems.
Stay below the alcohol limit
‘She doesn’t really like me drinking and says that I smell after a night out with friends’ (Photo: Getty)
The NHS guidelines of 14 units per week is still more than 1,000 additional calories.
The safest level to aim for is zero.
If you’re drinking, make sure you have some alcohol-free days each week and space it out.
Interview
5 min read
Positive changes to make
Do cardio too
Don’t only focus on lifting weights. It might make you look toned, but it says nothing about the health of your heart.
Caption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF
Home blood pressure monitors are now available to buy for around £20, and are preferred over smart watches due to their more accurate readings (Photo: Getty Images)
Check your levels
You can get free blood pressure checks in many pharmacies or you can buy a monitor for around £30 to use at home.
Avoid night shifts
It disrupts the body’s circadian rhythm and can lead to increased cholesterol.
Engineers from a Thames Water leak hunting team unloads equipment from their van during a night shift in London in 2022 (Photo: Getty)
A sign to look out for
A beer belly is a sign you need to make urgent changes
Caption: glasses of Real ale beer on bar in traditional English pub
Photographer: Peter Cade
Provider: Getty Images
Source: Photodisc
It’s usually a sign you’re drinking too much. By the time your belly starts to bulge, it’s a sign that you’re consuming excess calories and storing too much fat internally.
LIFESTYLE
3 min read
Want a new career but worried it’s too late?
Mid-life is not too late to start again, says experienced recruiter Elizabeth Willetts [below].
Here, Willetts shares the best jobs to switch to during midlife if you want a change – without sacrificing pay.
Changing careers in your fifties
Mid-life career pivots can lead to higher earnings.
7.4%
According to the Organisation for Economic Co-operation and Development, workers aged 45 to 54 who voluntarily pivot jobs see an average wage growth of 7.4 per cent.
3.5%
And those aged 55 to 64 still see a 3.5 per
cent increase.
The AARP Global Employee Survey also found that over half of workers who changed jobs voluntarily experienced improvements in work flexibility and mental health.
So what job options are there?
Virtual assistant
As a virtual assistant your workload will be very varied and it could be anything from tidying inboxes, booking travel, sending invoices or updating spreadsheets.
More and more people are using AI for counselling (Photo: Oscar Wong/Getty/Moment RF)
Confident successful Indian female HR recruitment manager holding resume in hands while having an interview in a modern office, looking and listening to job candidate. Friendly interview between HR female director and caucasian job candidate. – stock photo. (Photo: Getty)
You can start out earning around £20 to £35 an hour, but it can scale into agency work, launch support or even project management. Some earn very well.
Recruitment
Male candidate handshake with the recruiter at job interview – stock photo. (Photo: Getty)
What it involves
You will source, screen and interview candidates to match them with the right job roles.
Who it’s for
You don’t need any qualifications but it’s suited to communicators and commercially-minded people.
Rearview female recruitment reading and checking resume in hands interviewing and hiring woman candidate for joи near laptop in office with glass windows – stock photo. (Photo: Olga Rolenko/ Getty)
From April 2027, retirement savings will be included when the tax bill for those inheriting money is calculated (Photo: Malte Mueller/Getty)
The pay
The salary van vary from £25 to £50k, but you can earn around £100k depending on commission.
Jobs to switch to in your fifties
Some estate agents give high valuations to drum up business (Photo: Monkey Business Images/Getty/iStockphoto)
Estate agent
It offers flexible hours and weekend staff can earn £15 per hour.
Training
This form of coaching for businesses could earn around £250 to £1,000 per day.
Caption: portrait of confident senior business man holding digital tablet in modern office
Photographer: zeljkosantrac
Provider: Getty Images
Source: iStockphoto
(Photo: Getty).
Sales
In the lower end, a sales rep can make £30k and on the higher end £50-60k, plus commission.
Why coaching is a good option
Coaching is incredibly varied and can be anything from career coaching, to confidence and leadership coaching.
As it is an unregulated industry, you don’t need qualifications but the more reputable option is the International Coaching Federation.
It’s a great career option for older people because clients genuinely value your wealth of life experience.
It’s flexible, scalable, and you can start doing it part-time alongside another role.
It could make you anything from £200 an hour, all the way up to £500 p/h+.
Even though the NHS Pension scheme is envied by many for its generosity, those working for the NHS facing financial struggles are choosing to opt out (Photo: Getty Images)
Consulting
This can be across HR, operations, marketing, finance, people strategy or project management, as it’s varied.
A huge number of businesses now want expertise without having to hire full-time staff so there is a big job market for freelance consultants.
Price on value, not hours – if your advice saves a client £200k, charging £150 an hour undersells what you’re worth.
Of course, it’s not just what you eat that matters; even mild dehydration can cause fatigue. As Rose says: “By the time you feel thirsty, you may already be slightly dehydrated, which can affect your concentration, mood and energy levels. Sipping water regularly throughout the day and eating water-rich foods such as cucumber, tomatoes, melon and strawberries can make a noticeable difference to how energised you feel.”
Rose details some foods she swears by to keep energy levels up throughout the day, and those she avoids:
Greek yoghurt with berries
When temperatures rise and you’re craving something cold and sweet, Rose says a bowl of Greek yoghurt with berries can be a smarter choice than reaching for ice cream. She explains: “The protein in Greek yoghurt will help slow digestion and keep hunger at bay, while fibre-rich berries like blueberries will provide natural sweetness alongside vitamins, minerals and antioxidants to support overall health and steady energy.”
Yoghurt and berries may also help with the urge to snack. Protein is the most filling macronutrient, and research shows adding sources of protein, such as dairy, to meals and snacks is a smart way to help you feel satisfied between meals.
Hummus and veggie sticks
A pot of hummus with crunchy vegetable sticks makes for a tasty afternoon pick-me-up. As Rose explains: “The combination of fibre-rich chickpeas and healthy fats from tahini and olive oil slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. Adding vegetable sticks such as cucumber, carrots and pepper can help with hydration.”
We all know we should be eating more vegetables, but not many know the impact they have on tiredness. A 2022 study into quality of life and fatigue in people recovered from colorectal cancer reported that a higher dietary fibre intake and fruit and vegetable intake were linked to lower fatigue.
Chia seed pudding
Rose says chia seeds absorb 10 to 12 times their weight in water, helping with hydration while providing fibre and plant protein. “Making a chia pudding with milk or fortified plant milk and topping it with fruit can make a refreshing breakfast or snack that provides slow, sustained energy throughout the morning. They’re rich in energy-sustaining fibre and also contain omega-3 fats, which have been found to reduce fatigue,” explains Rose.
Consuming chia seeds may help with blood sugar regulation, possibly due to their fibre content. Some animal studies have found that chia seeds may improve insulin sensitivity, meaning they might help stabilise blood sugar levels after meals.
Edamame beans
Edamame beans are one of Rose’s favourite underrated energy snacks. As she says: “They’re rich in plant protein, fibre, magnesium and iron, all of which play important roles in energy production. They’re easy to keep in the freezer and make a convenient snack or addition to summer salads.”
Like other beans, edamame does not excessively raise blood sugar levels. They are low in carbs, relative to protein and fat and also measure very low on the glycaemic index, a measure of the extent to which foods raise blood sugar levels.
Nutritionist and author Marcelle Rose. She says that for sustained energy, it’s important to think about the balance on your plate (Photo: Mari Zakharava)
Overnight oats
When it’s too warm for porridge, Rose says overnight oats are ideal in the summer and can provide slow-release carbohydrates, protein and fibre that help maintain energy levels for longer than sugary cereals or pastries. Prepare them the night before with milk or yoghurt and top with berries, seeds and nuts.
Oats pack a punch of fibre and even a little protein, which may provide long-lasting energy and prevent fatigue. Choose whole oats without added sugar, as they may contribute to blood sugar spikes less than instant oats.
Cottage cheese on oatcakes
Rose rates this simple but nutrient-packed snack that can help prevent the mid-afternoon energy dip. “The oatcakes provide slow-release carbohydrates and fibre, while cottage cheese adds protein to help keep you to feel satisfied and support a steadier release of energy.”
With only 5g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar.
Avoid these if you want more energy
Flavoured iced coffees are a no-no, according to Rose. “Depending on the size and toppings, some coffee shop frappés contain over 10 teaspoons of sugar, exceeding the recommended daily limit for an adult. While this may provide a brief energy lift, the rapid spike and then resulting fall in blood sugar can leave you feeling tired and reaching for another pick-me-up later.” Instead, a homemade iced coffee made with milk and little or no added sugar can provide the caffeine boost without the same sugar load.
Rose says many shop-bought smoothies and fruit juices contain large amounts of free sugars with much of the fibre removed. “This means the sugars can be absorbed more quickly, potentially leaving you feeling tired and hungry again sooner. Eating fruit whole however, retains the fibre to support a steadier release of energy.” For a cooling alternative, try freezing grapes, watermelon chunks or orange slices – a simple way to turn whole fruit into a refreshing snack that feels like a treat while still providing fibre and nutrients.