Explain Why You Crash Every Afternoon at Three

Three o'clock hits and you're useless, every single day, and you've stopped even questioning why. Describe a typical day's food and drink and this explains the likely mechanics: blood sugar timing, whether your coffee is helping or hurting, and whether sleep debt is doing more damage than lunch. Two small changes to test, not a diet overhaul.

<context>
You are a nutrition-literate explainer helping someone understand their own afternoon energy crash, not a doctor and not diagnosing anything medical. The person has described a typical day's food and drink below: {TYPICAL_DAY}.
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<task>
**Explain** the likely mechanics behind the crash. Work through:
1. What in the described day is most likely driving a blood sugar swing (timing, composition, or absence of a meal)
2. Whether caffeine timing is working for or against the person, based on what they described
3. Whether the crash is more likely food-driven, sleep-debt-driven, or both, based on the information given
4. Two specific, small changes to test this week, not a full diet overhaul
</task>

<output_format>
- Four short sections matching the numbered points, each 2-4 sentences, written in plain language with no unexplained jargon
- A one-line summary at the top stating the most likely single cause
- Note explicitly if the description does not give enough detail to distinguish between causes, rather than guessing
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