How nutrition impacts your stress level

If you’re a busy executive juggling deadlines, a hardworking mom balancing work and family, or someone caring for an aging loved one, stress can feel like a constant companion. And while it may seem like you just need to “push through,” what you eat plays a much bigger role in managing stress than you might think.

Stress isn’t just an emotional response but it’s something your body physically experiences. And your nutrition can either help your body handle stress or quietly add to the burden.

Let me explain how stress and nutrition are connected and why small changes can make a big difference in how you feel and function.

The stress - sugar connection:

You’re racing against deadlines, managing school drop-offs, or spending sleepless nights worrying about a loved one’s health. To keep going, you might skip meals, grab sugary snacks, or rely on coffee. But here’s what’s happening inside your body:

• Sugar drains your nutrients: Processed sugar isn’t just empty calories—it actively depletes your body of vital nutrients like calcium, magnesium, potassium, zinc, and chromium. Your body has to “borrow” these nutrients from healthy cells just to metabolize sugar. Over time, this can lead to deficiencies that cause leg cramps, muscle spasms, low blood sugar, arthritis, and even depression.

• - Blood sugar crashes disrupt sleep: Waking up at 3 AM, unable to fall back asleep? It’s not just stress—it’s your body’s response to a blood sugar crash caused by those sugary snacks or skipped meals earlier in the day.

How stress slows digestion:

When you’re in fight-or-flight mode (whether it’s from work stress, caregiving, or the mental load of “doing it all”), your body prioritizes survival over digestion. This means:

• Digestion slows, leading to bloating, constipation, or discomfort.

• Toxins linger in your system, get reabsorbed, and are stored in fat tissue, contributing to weight gain and inflammation.

• Your body struggles to absorb key nutrients like magnesium, thiamine, and B vitamins—nutrients that are critical for calming your nervous system and keeping your energy up.

Over time, this creates a vicious cycle: stress leads to poor digestion and nutrient depletion, which leads to more stress.

Why this matters for your performance and well being:

Whether you’re closing deals, running a household, or caregiving, your energy, focus, and health depend on how well your body handles stress. When your nutrition is out of balance, you’re more likely to feel:

• Fatigued, even after a full night’s sleep.

• Anxious or tense, due to low magnesium and B vitamin levels.

• Foggy-headed during meetings or family conversations.

It’s not about eating perfectly, but it’s about giving your body the tools it needs to handle stress effectively.

Small changes, big impacts:

I know, it feels like there’s no time to think about food when your schedule is packed and your responsibilities are endless. But small, intentional changes can have a huge impact:

• Satisfy sweet cravings smarter: My guilt-free desserts let you enjoy the sweetness you crave without the sugar crash or nutrient depletion.

• Support your sleep and stress: Check out my 3 AM Wake-Up Fix to tackle those sleepless nights caused by stress and blood sugar dips.

• Prioritize balance, not perfection: Even small steps, like swapping sugary snacks for magnesium-rich foods (think spinach, almonds, or dark chocolate), can help your body manage stress better.

The bottom line :

Nutrition isn’t just about fuel, it’s a secret weapon for managing stress, improving focus, and boosting energy. Whether you’re navigating a demanding job, raising a family, or caring for someone you love, what you eat can make all the difference in how you show up for yourself and others.

Curious about how to start making stress-smart food choices?

Begin by exploring my 3 AM Wake-Up Fix or trying one of my guilt-free desserts to see just how much better you can feel.

Are you under eating without realizing it?

In today’s fast-paced world, undereating is more common than we realize. Whether it’s skipping meals because you’re not hungry, too busy, or sticking to a strict diet for too long, undereating places a significant stress on the body. And when that stress is ongoing, it can lead to more health issues than we might expect.

The stress of under eating

We often associate stress with external factors like financial issues, relationship problems, or chronic illness. But your body doesn’t differentiate between emotional stress and physical stress—such as undereating or overeating. All stress triggers the same biological response: the body goes into protection mode, which slows down digestion and metabolism to conserve energy. Over time, this stress not only impacts digestion but also affects how your body absorbs nutrients.

When you’re not eating enough, you’re not getting the nutrients your body needs to function properly. At the same time, the stress of undereating makes it harder for your body to effectively use the nutrients you are consuming. This combination creates a nutrient deficit, which can lead to symptoms like fatigue, poor immune function, and even weight gain—especially when your body senses that it’s in survival mode.

Why weight loss resistance happens

It’s important to stop and ask: Is my approach working? Is the weight actually coming off? If not, there may be a reason. Many people believe their bodies are working against them when they struggle to lose weight. In reality, the body is always working to protect us.

When you’re under stress; whether from undereating or other factors, your body may hold onto fat for survival. This can happen for a variety of reasons:

• Toxins: Your body stores toxins in fat cells to keep them away from vital organs. If you’ve accumulated too many toxins, your body may resist losing fat to avoid releasing these toxins into your bloodstream.

• Cortisol and Insulin: Stress raises cortisol levels, which can lead to increased insulin levels. Insulin is a storage hormone, meaning elevated levels signal your body to store fat rather than burn it for energy.

This isn’t your body working against you; it’s trying to protect you from further stress or harm.

The importance of rest and recovery

Dieting, rushing, and skipping meals all contribute to stress. Your body needs periods of rest and recovery, not just in terms of sleep, but also in how you approach food and health. Taking breaks from restrictive dieting, eating regular, balanced meals, and reducing stress are crucial to allowing your body to function properly.

So, before pushing harder or cutting more calories, ask yourself: Is my body protecting me? It might be time to support your body by giving it the nutrients and rest it needs to thrive.

What about cancer?

It’s natural to wonder how conditions like cancer fit into the idea of the body trying to protect itself. While cancer is a complex disease with many contributing factors, it’s important to understand that many cancers develop when the body’s cells are responding to prolonged stress, toxins, or damage. In some ways, this abnormal cell growth can be seen as the body’s attempt to adapt or survive in a challenging environment.

However, this process goes awry when the cells no longer function as they should. So while cancer isn’t a “protective” mechanism in the traditional sense, it is a reminder that the body is constantly reacting to its environment, sometimes in harmful ways. That’s why it’s essential to reduce stress, toxins, and inflammation as much as possible to support long-term health.

The coffee-only breakfast problem

For many people, a cup of coffee is breakfast. But while coffee can give you a quick energy boost, it also spikes cortisol levels. Cortisol is already naturally high in the morning to help wake you up, so adding coffee on top of that can increase cortisol even more, putting your body into a stress state right from the start of your day.

This can have two major effects:

1. Appetite Suppression: The caffeine in coffee can suppress your appetite, making you less likely to eat a proper breakfast. Skipping meals, especially in the morning, can slow down your metabolism and leave you feeling fatigued later in the day.

2. Blood Sugar Roller Coaster: Starting your day with just coffee can also lead to blood sugar crashes, leaving you craving sugar or refined carbs by mid-morning.

Instead of relying on coffee alone, try pairing it with a balanced breakfast that includes protein, healthy fats, and fiber to help stabilize your energy levels and reduce the stress response.

How to support your body

If you’re experiencing weight loss resistance, here are a few practical steps you can take:

1. Take a Break from Dieting: Give your body time to recover and reset.

2. Balance Your Meals: Ensure you’re eating enough to support digestion and metabolism, with a focus on whole, nutrient-dense foods.

3. Support Your Liver: If toxins are an issue, consider incorporating liver-supporting foods like leafy greens, beets, and cruciferous vegetables.

4. Reduce Stress: Practice stress-reducing activities like meditation, walking, or breathing exercises to help lower cortisol and insulin levels.

5. Listen to Your Body: Rather than forcing a rigid approach, tune into your body’s signals. It’s always working to keep you healthy.

Weight loss resistance isn’t a sign of failure, t’s often your body’s way of saying it needs a break, more nutrients, or less stress. By understanding the stress response and supporting your body with the right tools, you can create a more sustainable approach to health and weight management.

If you’re ready to dig deeper into personalized strategies for overcoming stress and weight loss resistance, I offer 1:1 coaching services to help you create a tailored plan for your health. Click here to learn more about working with me and how we can support your body together.

Why you’re always tired:

Have you ever felt completely drained, no matter how much you sleep? Maybe you’re surviving on caffeine, sugar, or sheer willpower, but your body still feels like it’s running on empty. If this sounds familiar, it could be your adrenals crying out for help.

Your adrenal glands are small but powerful, they sit right on top of your kidneys and play a major role in managing your stress response. They release hormones like cortisol and adrenaline to help you handle daily stressors, but when those stressors pile up, your adrenals can become overstimulated.

Here’s the thing: you can’t heal your adrenals if you don’t address what’s overstimulating them in the first place.

What overstresses your adrenals?

It’s easy to fall into habits that seem harmless but quietly push your body into overdrive. Here are a few common culprits:

1. Surviving on Coffee: Relying on caffeine instead of sleep keeps your cortisol levels high and creates a vicious cycle of fatigue and overstimulation.

2. Skipping Meals: When you go too long without eating, your blood sugar drops, forcing your adrenals to pump out cortisol to keep you going.

3. Late-Night Screens: Scrolling on your phone or working late into the night disrupts your circadian rhythm, making it harder for your body to rest and recover.

4. Grazing All Day: Constant snacking doesn’t give your digestion a break, which can leave you feeling bloated and sluggish—adding another layer of stress to your system.

How to break the stress cycle

The good news is that healing your adrenals doesn’t require a total life overhaul. Small, intentional changes can make a big difference.

1. Nourish with regular, balanced meals

Instead of skipping meals or grazing all day, aim for three balanced meals daily. These should include:

• Protein: Supports steady blood sugar levels and keeps you full.

• Healthy Fats: Essential for hormone production and long-lasting energy.

• Fiber: Helps regulate digestion and feeds your gut microbiome.

Giving your digestion time to rest between meals allows your body to reset and prevents bloating or sluggishness.

2. Support your circadian rhythm

Your circadian rhythm is your body’s internal clock, and it plays a major role in adrenal health. To keep it running smoothly:

• Get Morning Sunlight: Natural light helps regulate your hormones and energy levels.

• Dim Lights at Night: Bright screens and overhead lights signal your brain to stay alert when it should be winding down.

3. Rethink fasting

While fasting can be beneficial for some, it’s not ideal for a stressed-out body. Extended fasting can force your adrenals to work harder to stabilize your blood sugar. Stick to regular meals and revisit fasting once your stress levels are under control.

4. Be mindful of caffeine and sugar

Caffeine and sugar might give you a quick energy boost, but they come with a crash that leaves your adrenals working overtime. Swap your afternoon coffee for a calming herbal tea or snack on something with protein and healthy fats to keep your energy steady.

Why does this matter?

When your adrenals are overstimulated, it doesn’t just make you tired. It can lead to a whole host of issues, including:

• Poor sleep quality

• Mood swings or anxiety

• Sugar cravings

• Hormone imbalances

• Weight gain, especially around the midsection

By taking steps to calm your adrenals, you’re not just supporting your energy—you’re giving your body the tools it needs to heal from the inside out.

Ready to reset your adrenals?

It’s not about perfection; it’s about small, consistent changes that nourish your body and mind.

If you’re waking up at 3AM or struggling with sugar cravings, I’ve got you covered.

✨ Download my 3AM Wake-Up Fix to help reset your sleep patterns.

✨ Or grab my Guilt-Free Desserts guide to satisfy cravings—without the crash!

Let’s take the first step to healing your adrenals and feeling like yourself again.

The connection between burnout and headaches

When my dad worked as the principal of an elementary school, the stress eventually caught up with him. He faced a burnout so severe it left him battling debilitating headaches that made even simple tasks feel impossible. His experience is a reminder of how burnout and stress don’t just take a toll on your mind but they manifest in your body, too.

How burnout causes headaches:

Burnout isn’t just feeling tired or overworked; it’s a state of chronic stress that depletes your physical, mental, and emotional energy. One of the most common physical symptoms of burnout is headaches. Here’s why:

1. Chronic muscle tension

Stress causes muscles in your neck, shoulders, and scalp to tighten. Over time, this tension leads to tension headaches, which feel like a dull, aching pressure around your head.

2. Hormonal imbalance

During burnout, your body produces high levels of cortisol and adrenaline. These stress hormones disrupt blood flow to the brain and increase pain sensitivity, making headaches more frequent and severe.

3. Sleep disruption

Burnout often leads to poor sleep, either from insomnia or waking up throughout the night. Without quality sleep, your body struggles to repair itself, and headaches become a constant companion.

4. Lifestyle factors

Burnout often leads to habits like skipping meals, relying on caffeine, and ignoring hydration which are major headache triggers that compound the problem.

The warning signs of burnout:

Burnout creeps up slowly, often masked by the belief that you just need to “push through.” If you’re noticing these signs, it’s time to take action:

• Frequent headaches or migraines

• Irritability or emotional exhaustion

• Muscle tension, particularly in the neck and shoulders

• Trouble concentrating or “brain fog”

• Constant fatigue, even after rest

For my dad, addressing his burnout required more than just rest. It meant rebuilding his routine and learning how to manage stress more effectively. Here are some steps you can take:

1. Prioritize rest and recovery

Schedule non-negotiable downtime to recharge, even if it feels counterproductive. Your brain and body need a break.

2. Hydrate and nourish

Skipping meals and staying dehydrated worsen headaches. Aim for balanced meals and consistent hydration throughout the day.

3. Release tension

Regular movement like yoga, stretching, or even a quick walk helps release muscle tension caused by stress. Avoid high intensity exercise.

4. Seek Support

Burnout often requires help. Programs like my Resilient Executive Package are designed to rebuild your resilience, improve your health, and give you tools to manage stress before it takes over.

Listen to your body’s signals

Burnout-related headaches are a sign that your body is overwhelmed, but they’re also an opportunity to reset and reprioritize your health. Let’s work together to break the burnout cycle before it breaks you.

Learn More About the Resilient Executive Package

Is stress sabotaging your career?

In today’s fast-paced corporate world, stress is often worn as a badge of honour. Long hours, back-to-back meetings, and the pressure to perform can make it feel like you’re thriving in your career. But beneath the surface, chronic stress may be quietly sabotaging your energy, decision-making, and leadership potential.

It’s not just about feeling tired or overwhelmed, but stress affects your body in ways that ripple into every aspect of your professional life, from how you think to how you lead. Here’s what you need to know about the hidden cost of hustle and how you can protect your health while staying at the top of your game.

Stress and it’s impact on your performance:

1. Cognitive decline

Chronic stress floods your body with cortisol, the “stress hormone.” While cortisol is helpful in short bursts, prolonged exposure disrupts brain function. You might notice:

• Trouble concentrating during meetings

• Difficulty making decisions under pressure

• Forgetting important details or losing creativity

2. Fatigue and burnout

Stress depletes your body’s energy reserves, leaving you exhausted no matter how much you sleep. This isn’t just about feeling tired; it’s about your cells struggling to generate energy efficiently. Over time, this can lead to burnout, where your ability to function, let alone excel, takes a hit.

3. Leadership challenges

As a corporate professional, your role likely involves guiding teams and making critical decisions. Chronic stress can reduce emotional regulation, making it harder to communicate effectively, inspire others, or maintain composure under pressure.

The nutritional toll of stress:

Stress doesn’t just drain your energy, it also depletes key nutrients that your body needs to stay sharp and resilient. Here’s how:

1. Mineral deficiencies

Stress burns through magnesium, potassium, and zinc: important minerals that are critical for energy production, brain function, and muscle relaxation. Without enough of these, you may experience:

• Muscle tension or headaches

• Difficulty sleeping

• Low energy and increased irritability

2. Blood sugar swings

Chronic stress can lead to unstable blood sugar levels, causing energy crashes, mood swings, and sugar cravings that further drain your focus and productivity.

3. Gut health disruption

Stress affects your digestion, reducing stomach acid and impairing nutrient absorption. Over time, this can lead to deficiencies in B vitamins, iron, and other essential nutrients, leaving you even more fatigued and mentally foggy.

If stress is quietly sabotaging your health and performance, it’s time to take proactive steps to reverse the damage and build resilience. Here’s how:

1. Optimize nutrition

Prioritize whole, nutrient-dense foods that support your body during times of stress. Focus on magnesium-rich foods like leafy greens, potassium from bananas and avocados, and protein to stabilize your blood sugar. My FuelUp workshop is a great place to start.

2. Restore mineral balance

Stress depletes minerals faster than you can replenish them through diet alone. Consider targeted solutions like Hair Tissue Mineral Analysis (HTMA) testing to uncover and address deficiencies.

Check out HTMA packages if offer here

3. Build stress resilience

Incorporate mindfulness practices like meditation or deep breathing, set boundaries around work, and ensure you’re getting restorative sleep to rebuild your reserves.

4. Support gut health

A healthy gut is essential for absorbing nutrients that keep your body energized and focused. Adding fermented foods, probiotics, and digestive support can make a big difference.

My fuel your microbiome guide has some great tips.

The hustle doesn’t have to come at the cost of your health. Stress doesn’t just impact you, it affects your ability to lead, innovate, and thrive in your career. That’s why I created the

Resilient Executive Package: a program designed to help corporate professionals like you build stress resilience, optimize energy, and protect your long-term performance.

This program goes beyond quick fixes but it offers a personalized approach to managing stress, restoring balance, and helping you show up as the best version of yourself every day.

Are you ready to break the stress cycle and take your career to the next level? Let’s talk! Click here to learn more.