From a Holistic Nutritionist Who’s Been There, Tried It, and Found What Truly Works

Hi GF’s – happy hump day!
If you’ve been on your own health journey…whether it’s been about clearing up stubborn skin, easing PMS, healing your digestion, or balancing your hormones…you’re not alone. I’ve been there too. After years of trial and error, studying nutrition, diving into functional wellness, and working with clients 1:1, I want to share the five habits that have truly moved the needle…for me and for so many women I support.

These aren’t trendy hacks. They’re foundational shifts that support real healing. Let’s get into it:

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1. Always eat before you drink your morning coffee
This one changed everything. When you have caffeine on an empty stomach, your cortisol spikes, and over time, that stress response can tank your progesterone, dysregulate your cycle, and wreak havoc on your skin and energy levels. These days, I always start my morning with a high-protein, nutrient-dense breakfast—think eggs, avocado, leafy greens, and a slice of sourdough. It’s grounding, stabilizes blood sugar, and supports hormone production.

Takeaway: Start your day with protein, fiber, and healthy fats before reaching for coffee. Your hormones will thank you. (aim for at least 25g of protein)

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2. Ditch the fasting trends and nourish your body regularly
Intermittent fasting might work for some people…but in my experience, (maybe a blog post on this one!!) and for most women in their reproductive years, it causes more harm than good. Restricting food or delaying meals adds stress, which many of us already have too much of. Instead, I encourage women to eat regular meals, focus on nourishment, and fast overnight (10–12 hours max) naturally—no extremes needed.

Takeaway: You don’t need to earn your meals. Consistent nourishment keeps your hormones happy.

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3. Embrace high-quality animal protein
I have tried plant based and while it did help in some ways, my body told a different story: irregular periods, brittle hair, and relentless fatigue. Once I reintroduced high-quality animal proteins…like venison, pasture-raised eggs, and wild-caught fish…I noticed a massive shift in energy, skin health, and mood. Protein is the building block of hormone production.

Takeaway: Don’t fear animal protein—it can be a powerful ally in your hormone healing journey.

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4. Move in a way that supports—not stresses—your body
Gone are the days of punishing my body with back-to-back HIIT workouts fuelled by no sleep and pre-workout. When I finally tuned in and swapped intense cardio for strength training, pilates, long walks, and yoga, everything shifted. My inflammation decreased, my energy stabilized, and I actually started to enjoy movement again. Your body doesn’t need more stress…it needs support. I have also started to be more aligned with where my cycle is and do movements that support my cycle!

Takeaway: Movement should be a tool for nourishment, not depletion.

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5. Prioritize your nervous system like it’s your job
This was the missing piece for me…and for so many women I work with. You can do everything “right,” but if your nervous system is dysregulated, healing will only go so far. Breathwork, somatic therapy, journaling, and daily rest rituals became non-negotiables. When you feel safe in your body, your hormones start to balance naturally.

Takeaway: Healing starts with safety. Regulate your nervous system, and your hormones will follow.

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These five shifts are the foundation of how I support my clients today. They’re not about perfection…they’re about consistent, sustainable choices that honor your body.

If any of this resonates and you’re ready to go deeper, I’d love to support you. You can book a consultation here or reply to this email if you have questions.

Xo Alyssa
Registered Holistic Nutrition Practitioner
IG: @nourish.withalyssa