Did you know that the way you eat directly impacts how safe and calm your nervous system feels? For years, I thought nutrition was only about weight loss, body image, and willpower. What I didn’t realize was that the choices I made at the table were either fueling my resilience—or keeping me stuck in a constant state of stress and fatigue.
When I started paying attention to how food influenced my nervous system, something surprising happened. Not only did my energy stabilize and my moods even out, but my body composition improved too. I began to lose fat, build muscle, and feel more at home in my body—all without the frantic dieting and restriction I used to rely on.
Here are the five nutritional shifts that made the biggest difference for me and for the women I coach.
1. Make Protein Your Number One Priority
If I could give just one piece of advice, it would be this: eat more protein.
Most women I meet are undereating it—sometimes drastically. And when protein is low, blood sugar swings like a roller coaster. You feel jittery, anxious, and crash several times a day. That’s your nervous system being thrown into high alert.
Protein is the anchor that steadies the ride. It keeps blood sugar stable, energy even, and cravings at bay. The bonus? It’s also the single best appetite regulator nature has ever given us. No pills, no tricks—just real satiety.
Here’s what works for me and my clients:
- At least 35g of protein per meal (aim for 3–4 meals/day).
- Palm-sized servings if you don’t like tracking.
- Focus on real protein sources: beef, chicken, fish, eggs, Greek yogurt, quality protein powder
Get my Lean Ladies Calorie, Protein and Workout guide to help.
And let me bust a myth here: peanut butter, nuts, and hummus are not high-protein foods. They’re great for healthy fats or flavor, but you’ll never hit your targets relying on them.
When you combine protein with strength training, the side effect is incredible: more muscle, higher metabolism, and easier fat loss.
2. Eat the Rainbow: Plants + Fiber
The second game changer? Loading up on plants.
Antioxidants in colorful fruits and vegetables protect your body from stress at the cellular level. They literally help buffer the effects of stress and inflammation. Think of them as nutritional bodyguards.
Some of my favorites:
- Berries (blueberries, strawberries, raspberries)
- Leafy greens and cruciferous veggies
- Bell peppers, carrots, and tomatoes
- Mangoes, watermelon, and citrus fruits
And don’t forget fiber. Women who increase fiber intake often notice not just better digestion but fewer PMS symptoms, including less cramping and mood swings. But you’ll likely need more than the standard “apple a day” or a side salad. Aim for variety and volume.
Experiment with cooked vs. raw veggies to see what your body digests best. For me, cooked works better—I feel less bloated and more satisfied.
3. Never Skip Breakfast (Especially Protein)
Confession: I used to think skipping breakfast was the ultimate “discipline.” Roll out of bed, hit my workout, drink coffee, and then eat later.
But here’s what really happens: coffee on an empty stomach spikes cortisol, your main stress hormone. Chronically elevated cortisol is tied to anxiety, poor recovery, and—you guessed it—belly fat.
Now, I always eat before coffee, and my nervous system thanks me. My go-to breakfasts are high in protein: eggs, turkey sausage, or Greek yogurt bowls. Within days of making this switch, my energy stabilized, I recovered faster from workouts, and my hormones started working with me instead of against me.
Ladies, if you’re struggling with belly fat or hormonal imbalances, this one shift can make a massive difference.
4. Eat Regularly to Stay Balanced
I used to wear meal skipping like a badge of honor. If I could push lunch later I thought I was winning. In reality, I was putting my body in survival mode.
When we go too long without food, blood sugar drops, cortisol spikes, and our nervous system goes into fight-or-flight. You might notice this as irritability, headaches, brain fog, or that desperate mid-afternoon need for sugar or caffeine.
Eating every 3–4 hours—anchored with protein—keeps your system steady. It’s especially important for women, since our hormonal cycles make us more sensitive to long fasting windows.
I’m not saying you need to graze all day. Just stop forcing your body into unnecessary stress by ignoring its basic need for fuel.
5. Eat Like You Care About Yourself
This last tip might be the most powerful of all: slow down and eat like you matter.
For years, I ate while working or scrolling on my phone. I was always rushed and anxious.
When I finally started sitting down, breathing, and actually tasting my meals, everything changed. I shifted out of “fight-or-flight” and into “rest-and-digest.” My body absorbed nutrients better, my cravings decreased, and I felt calmer overall.
This isn’t just about manners—it’s about metabolism. A body that feels safe will release fat. A body that feels stressed will cling to it.
Eating mindfully tells your system: you’re safe, you’re cared for, and you’re allowed to thrive.
What I Learned
For years, I thought the answer was to eat less, skip meals, and restrict harder. But the truth is, the calmer and more nourished my body feels, the better it looks, functions, and performs.
The five biggest nutrition shifts that helped me regulate my nervous system were:
- Prioritizing protein
- Eating colorful plants + fiber
- Never skipping breakfast (and ditching coffee on an empty stomach)
- Eating consistently
- Slowing down + eating with intention
When I stopped treating food like the enemy and started using it as a tool to regulate my system, I unlocked not just better health—but a sense of peace I didn’t know was possible.
Final Thoughts
If you’re tired of energy crashes, hormone chaos, and feeling like food is the enemy, try one of these shifts this week. Notice how your body responds when it feels fed, safe, and supported.
Because here’s the truth: eating to regulate your nervous system doesn’t just calm your mind—it transforms your body too.
Eat to nourish. Eat to support. Eat to thrive.
Additional Resources
FREE Beginner Level Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners)
FREE Lean Ladies Calorie, Protein and Workout Guide
FREE Strength Training + Mindset Course Strong + Sensitive for Highly Sensitive People and people with chronic pain
Train to Build STARTER: Beginner level strength training program (bands and bodyweight only)
Train to Build INTERMEDIATE: Intermediate level strength training program (at least dumbbells and bands required)
Fit & Fueled Vault is a video program encompassing more than 75 videos on female fitness, strength and fat loss.
Get In Touch
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