Fuel your CS beast mode
🧭 TL;DR – Key Takeaways
Start your day with protein and fat to avoid the 11am crash
Coffee first thing = cortisol spike = more stress, not more energy
Your brain can run on fat, not just sugar — use it
Most diet trends fail CS pros because they weren’t built for real life
Use the FUEL framework: Foundations, Utilization, Eliminate the Noise, Lifestyle Alignment
Three supplements worth considering: Vitamin D, Omega-3, Magnesium
Aim for consistent, repeatable habits — not perfect plans
Why energy is your hidden growth lever in Customer Success
In Customer Success, your brain is your biggest asset and your energy is what powers it.
You’re navigating churn risk calls, onboarding escalations, and QBRs often back-to-back. But what happens when you hit that mid-afternoon crash? When your focus slips, your patience thins, and your ability to listen and lead disappears?
This isn’t just about health.
It’s about performance.
And it starts with what you eat.
In this blog, we break down the key takeaways from the Fuel Your CS Beast Mode session with registered dietician Lotte Damen-Karkera including how to manage your energy like a high-performing CS pro.
🍳 The science behind the crash
It starts with breakfast.
Most people wake up and reach for coffee. Maybe a piece of toast or a banana. On paper, it sounds fine. In reality, it’s a blood sugar bomb.
Your body already produces more cortisol and adrenaline in the morning it’s called the dawn phenomenon. Add coffee and fast carbs on top, and you spike your blood sugar quickly. Within 60–90 minutes, it crashes. That’s when brain fog, cravings, and energy dips kick in.
If you repeat this cycle - coffee, spike, crash, snack, crash again you’re not just fighting your customers. You’re fighting your biology.
✅ Pro tip: Start your day with water, then eat a meal that includes protein, fat, and fiber. Add coffee after.
🔋 Your body is a hybrid car
Most of us think sugar (glucose) is the only way our brain gets energy. That’s not true.
Your body can also run on ketones a fuel made from fat. These are more stable and efficient, especially for the brain.
When you constantly feed your body carbs, it never switches into this alternate fuel mode. But when you eat more protein and fat, or go longer between meals, you tap into that fat-burning system.
You don’t need to go full keto. But knowing that fat = fuel gives you an edge, especially on chaotic CS days.
✅ Smart swap: Add avocado, olive oil, or nut butter to any meal to slow digestion and improve focus.
🧃 Debunking the most popular diet fads
Let’s face it CS leaders don’t live in Instagram wellness bubbles. You’re juggling meetings, customers, and a life outside of work.
So why are you trying to follow rules made for influencers?
Here are 3 fads that Lotte says don’t work for busy, high-performing professionals:
1. Supplement stacks
Most do more harm than good and they drain your wallet. Instead, Lotte recommends just three:
Vitamin D
Omega-3 (preferably algae-based)
Magnesium (for stress and sleep support)
2. Calorie counting & fasting without context
Skipping meals or tracking every bite can spike stress and lead to overeating later. Intermittent fasting works best when planned not when it’s accidental because you're too busy.
3. Eating 6 meals a day
Nobody in CS has time to prep six balanced meals. Focus on 2–3 nutrient-rich meals with one snack. Make them filling, not frequent.
🔑 The FUEL Framework: A realistic system for CS Pros
Lotte introduced a nutrition framework designed for busy, unpredictable workdays.
F – Foundations
Eat meals built on protein, fiber, healthy fats, and complex carbs.
Hydrate throughout the day. Your brain is 60% fat — feed it right.
“Your energy doesn’t come from discipline. It comes from how you eat.”
U – Utilization
Match your meals to your calendar:
Big calls? Light meal = mental clarity
Deep work? Heavier meal = sustained focus
Evenings? Replenish with comfort food + nutrients
E – Eliminate the Noise
Drop the guilt. Drop the fads. Stick to the 80/20 rule: 80% clean, 20% joy.
“Health is what you do consistently, not what you do perfectly.”
L – Lifestyle Alignment
Build habits around your busiest days.
Batch cook. Keep rescue snacks nearby. Use the slow cooker.
“Plan your fuel like you plan your calls — ahead of time, with room for chaos.”
✅ Conclusion: Eat like you work, with strategy
Nutrition isn’t just about avoiding burnout. It’s about showing up for your customers, your team, and yourself — fully present, clear-headed, and energized.
You don’t need a strict diet. You need a flexible, realistic system that works when your day doesn’t.
Fuel your body the way you fuel your customers: with intention, care, and consistency.
❓ FAQ: Nutrition for CS Professionals
1. What’s the best breakfast for a high-focus workday?
A combo of protein, fat, and fiber. Example: 2 boiled eggs, avocado toast with butter, or high-fat Greek yogurt with berries and nuts.
2. Should I skip coffee in the morning?
Not necessarily. But delay your first cup by 60 minutes and hydrate first to avoid spiking cortisol too early.
3. Is intermittent fasting good for CS leaders?
Only if planned well. Fasting without structure can spike stress and lead to poor food choices later.
4. What’s one food to always keep at your desk?
Roasted nuts, cheese cubes, or boiled eggs. They’re portable, filling, and brain-friendly.
5. Are protein bars healthy?
Some are. Look for low sugar and minimal ingredients. Many are highly processed and spike blood sugar.
