Nutrition, nervous system modulation & metabolic tips to help manage stress

Nutrition and Gut Health 

These tips are focused on supporting the beneficial bacteria that produce calming and metabolically protective compounds (like SCFAs).

Eat Fibre-Rich Prebiotics Daily 

These are the fuel for your beneficial gut bacteria. Focus on non-digestible fibres that lead to Short-Chain Fatty Acid (SCFA) production, which improves insulin sensitivity and strengthens the gut barrier.

Action: 

Incorporate high-prebiotic foods like onions, garlic, leeks, unripe bananas (resistant starch), and cold potatoes into your meals every day.

Prioritise Butyrate-Boosting Foods 

Butyrate is a key SCFA that calms inflammation and supports metabolic health.

Action: 

Add fermentable fiber sources like oats, beans/legumes, and whole grains (if tolerated) to your diet. Consider clarified butter (ghee) for its butyrate content.

Diversify Your Probiotics (Fermented Foods) 

Increase the variety of your gut microbiome, which is linked to better stress response and metabolic flexibility.

Action: 

Consume a small serving of a diverse fermented food daily: sauerkraut, kimchi, kefir (dairy or non-dairy), or plain yogurt with live active cultures.

Time-Restricted Eating (TRE)

Giving your digestive system a break (fasting window) can improve gut barrier function and enhance metabolic signalling, particularly insulin sensitivity.

Action: 

Aim for a 12-14 hour overnight fast (e.g., finishing dinner by 7 PM and breaking fast after 7 AM).

Stress, Sleep, and Nervous System Modulation

These tips target the HPA axis and the vagus nerve to directly calm your stress response.

Practice Vagal Toning 

The vagus nerve is the main line of communication between the gut and brain. Stimulating it can dampen the "fight or flight" (sympathetic) response.

Action:

Try gargling vigorously with water, cold water exposure (splashing cold water on your face or finishing a shower with 30 seconds of cold water), or slow, deep belly breathing (4-7-8 technique).

Implement a Digital Sundown 

Exposure to blue light and stimulating content (news, social media) late at night raises cortisol levels, suppressing the sleep hormone melatonin and contributing to a state of chronic low-grade stress.

Action: 

Stop using screens (phone, tablet, bright TV) at least 60 minutes before bed. Read a physical book or listen to calming music instead.

Move to "Shunt" Cortisol

Mild to moderate physical activity helps regulate the cortisol released during the day and improves insulin sensitivity.

Action: 

Take a 10-minute walk after your largest meal to help lower blood glucose and aid digestion. Incorporate mindful movement like yoga or tai chi to specifically calm the nervous system.

Metabolic and Lifestyle Optimisation

These tips focus on stabilising blood sugar and minimising systemic inflammation, which are key to maintaining a calm state.

Manage Blood Sugar Spikes 

Large glucose fluctuations create metabolic stress and activate inflammatory pathways that communicate distress to the brain.

Action: 

Never eat carbohydrates alone. Always pair them with protein, healthy fats, or fiber (e.g., eat an apple with nut butter, not just the apple).

Prioritise Sunlight Exposure 

This regulates circadian rhythms, which control both HPA axis function (cortisol release) and metabolic hormone release.

Action: 

Get 10–15 minutes of natural sunlight within an hour of waking up. This signals to your brain to halt nighttime melatonin production and kickstarts healthy daytime cortisol release.

Stay Hydrated 

Water is essential for every metabolic process and for the production of digestive juices and mucus, which protect the gut lining.

Action: 

Aim to drink half your body weight in ounces of water per day. Add a pinch of sea salt or an electrolyte blend to your water, especially during stress.