Why You Crash After a Banana (And What You Can Do About It)

Your metabolism isn’t broken, it’s just overwhelmed. Here’s how to start burning fat again without giving up real food.

Ever see someone scarf down a bowl of pasta, polish it off with dessert, and still look lean, happy, and full of energy?

Meanwhile, you eat half a banana... and need a nap.

What gives?

It’s called metabolic individuality, a fancy way of saying our bodies don’t all play by the same rulebook. And for some of us, especially past 50, our rulebook has been scribbled on by decades of stress, sugar, and not-so-great advice.

Let’s talk insulin.

When you’re insulin resistant, which includes prediabetes and type 2 diabetes, your body doesn’t handle carbs the way it’s supposed to. Even healthy stuff like brown rice or sweet potatoes can trigger insulin spikes that lock your body in fat storage mode.

Yep. Even when you’re eating "healthy."

Here are a few signs that carbs aren’t playing nice with your system:

You feel wiped after meals

Sugar cravings hit hard and often

The scale won’t budge

Your brain feels foggy

You get those 3 p.m. crashes that make you wonder if you need a nap or a new life

Your blood sugar might look “normal,” but if your insulin is high behind the scenes, it’s like your metabolism is running in quicksand. Fat burning? Shut down. Fat storage? Cranked up.

So what can you do?

Here’s a simple plan, not perfect, just powerful:

Ask your doc to check your fasting insulin (not just glucose)

Prioritize protein.

Cut back on the ultra-processed junk

Take a short walk after meals

Get some good sleep, chill out, and move your body every day

Remember, your metabolism isn’t broken. It’s just overwhelmed and asking for a reset. Give it the right signals and it will respond.

So try swapping one starchy side this week, like pasta or potatoes, for a protein or veggie you love. Then take a 10-minute walk after dinner. Small wins stack up.