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 “dis...