Dr Julie's Coffee Chats

Hit 3pm and suddenly all you can think about is coffee, chocolate… or preferably both? 
Following on from last week's episode on why you're hungry at 10am, this week on Dr Julie's Coffee Chats we're moving a few hours forward and tackling the infamous 3pm slump.
Why do our energy levels drop? Why do sweet foods suddenly seem so much more appealing? And is an afternoon snack actually something we should be trying to avoid?
In this episode, I unpack five common reasons you might find yourself tired, hungry and craving sugar in the afternoon.
We also talk about why not every dip in energy needs to be "fixed", why women in particular need to stop being afraid of fuelling their bodies, and the difference between mindless grazing and deliberately eating an afternoon snack because your body actually needs it.
And, as always, I finish with the practical stuff: what I actually eat at 3pm, including how I fuel before training and why there are times I'll deliberately eat even when I'm not particularly hungry.
Because once again, this isn't about willpower.
It's about understanding what your body is trying to tell you—and learning how to fuel it accordingly.
🎙️ Dr Julie's Coffee Chats — real talk, practical advice and evidence-based nutrition you can actually use.
This season of Dr Julie's Coffee Chats is proudly supported by Fuel Box, a fellow Wellington business helping busy Kiwis fuel their day.

Ever find yourself standing in the kitchen at 10am wondering why you're already hungry... even though you've had breakfast?
In this episode of Dr Julie's Coffee Chats, we're unpacking one of the most common nutrition questions I hear from women: Why am I hungry so soon after breakfast?
The good news? It's probably not a lack of willpower.
Join me as we explore the five most common reasons you're hungry by mid-morning. I'll also share what breakfast often looks like in my own home—including why I'm a big fan of "second breakfast" on busy school mornings—and how a few small changes can make a big difference to your energy, focus and appetite throughout the day.
If you've ever found yourself reaching for the biscuits before morning tea, this episode is for you.
This season of Dr Julie's Coffee Chats is proudly supported by Fuel Box, a fellow Wellington business creating convenient, nutrition-focused drinks to help busy Kiwis fuel their day.
If you enjoyed this episode, I'd love it if you subscribed, left a review, or shared it with someone who's always hungry by 10am. Every share helps more people discover practical, evidence-based nutrition they can actually use.

What does it take to build one of New Zealand's most recognisable health food brands?
In this episode of Dr Julie's Coffee Chats, I'm joined by Chloe Van Dyke, co-founder of Chia Sisters, to talk about the story behind the brand, the passion that sparked it, and the realities of building a purpose-driven business.
We explore Chloe's background in neuroscience, the inspiration behind Chia Sisters, and why making genuinely nourishing food and drinks has always been at the heart of what they do. Along the way, we also chat about gut health, wellness trends, entrepreneurship, and what it's really like to grow a business while staying true to your values.
Whether you're interested in nutrition, love supporting local businesses, or simply enjoy hearing the stories behind inspiring Kiwi brands, I think you'll really enjoy this conversation.
A huge thank you to Fuel Box, the proud sponsor of this season of Dr Julie's Coffee Chats, for making these conversations possible.
If you enjoyed this episode, I'd love it if you followed the podcast, left a review, or shared it with someone who would enjoy listening too.
As always, thanks for joining me for a coffee chat.

What if the hardest season of your life ended up becoming the one that changed you the most?
Last week, I shared the story behind my six-month pause from the podcast. In this episode, I want to go a little deeper.
This isn't about surgery—it's about the lessons that came from it.
I'm reflecting on five things these last six months have taught me about health, recovery, business, relationships, personal growth, and having the courage to begin again before everything feels "ready."
If you've ever felt like life has forced you to slow down, change direction, or start over, I hope this episode reminds you that growth doesn't always happen in the big moments. Often, it's found in the small, consistent steps we take each day.
Thank you for joining me for another Dr Julie's Coffee Chat. If this conversation resonated with you, I'd love it if you followed the podcast, left a review, or shared it with someone who might need to hear it.
This season of Dr Julie's Coffee Chats is proudly supported by Fuel Box, a fellow Wellington business helping Kiwis nourish themselves through convenient, nutrition-focused drinks.
Remember to do one small thing this week to nourish yourself a little better.

Welcome back to Dr Julie's Coffee Chats!
After a six-month break following a third major surgery, I'm so excited to finally be back behind the microphone.
In this episode, I'm sharing where I've been, why I pressed pause on the podcast, what recovery really looked like, and some of the unexpected lessons that came with being forced to slow down.
It's an honest conversation about health, healing, identity, and learning to give ourselves permission to rest when life doesn't go to plan.
Whether you've been here since the beginning or you're joining me for the first time, thank you for being here. I can't wait to share this new season with you.
This season of Dr Julie's Coffee Chats is proudly supported by Fuel Box—a fellow Wellington business helping Kiwis nourish themselves through convenient, nutrition-focused drinks.
Grab a coffee and let's catch up.