This simple 1-page guide is designed for women who are:
- Tired even after 8 hours of sleep
- Struggling with bloating, brain fog, or mood swings
- Great at functioning but secretly exhausted inside
Each step is designed to gently reset your gut, hormones, and nervous system, using strategies that fit into a busy life; without more supplements or hustle.
If you are a high-performing woman who feels off but doesn’t know why, this guide will serve as your ultimate solution.
✅ STEP 1: Anchor Your Mornings with Nervous System Safety
Do this within 15 minutes of waking:
Place one hand on your chest and one on your belly. Breathe in for 4, out for 6, five times.
This activates your parasympathetic nervous system, reduces cortisol spikes, and grounds your body in safety before the chaos begins.
✅ STEP 2: Eat a Protein-Rich Breakfast (No Coffee on an Empty Stomach)
Your energy, mood, and hormones depend on blood sugar stability.
Start your day with at least 20g of protein such as eggs with vegetables, a smoothie with protein powder, chia seed pudding with almond milk and berries or yogurt with berries.
This reduces mid-day crashes, cravings, and the 3 p.m. brain fog.
✅ STEP 3: Midday Check-In for Emotional Awareness
▪️Set a reminder at 12pm or 1pm:
▪️“What am I feeling right now and what do I need?”This breaks the autopilot cycle and reconnects you to your emotional body.
Even a 2-minute pause reduces cortisol and improves digestion and clarity.
✅ STEP 4: One Gentle Release (Instead of Scrolling or Snacking)
In the late afternoon, your body often reaches for emotional regulation through food or distraction.
Instead:
▪️Go for a 10-minute walk
▪️Shake out your arms
▪️Do a few rounds of tapping (EFT) on overwhelm or guilt
These somatic tools help you process emotion not store it in your gut or skin.
✅ STEP 5: 30-Minute Tech-Free Wind-Down Before Bed
Even if your schedule is full, your body needs a chance to shut down stimulation
Try this:
▪️Stretch on the floor
▪️Breathe with legs on the wall
▪️Journal 3 sentences: “What felt good today?”
Quality sleep doesn’t come from exhaustion. It comes from regulated rhythms.
Want to Go Deeper?
If these steps help you feel even a little more connected, calm, or rested… there’s more waiting.
Inside my Beyond Weight Loss coaching program, we combine gut healing, emotional rewiring, and nervous system restoration to help you reset your entire health without dieting, obsessing, or burning out.
If you’d ever like to explore it, you can reach out to me on Instagram.
Quietly. Privately. No pressure.