Find the feeling driving the coping mechanism
Why: Somatic healing helps us feel safe by healing trauma-related stress responses through the body and nervous system regulation (not just big T trauma but the traumas we all have as part of the human experience).
When we don’t know how to do this for ourselves, we turn to coping mechanisms instead—seeking validation, controlling behaviors, people-pleasing, seeking attention, over-giving, over-performing, over-eating, alcohol, drugs, sex, video games, etc.
Creating safety within gets to the root of many struggles—including, for some clients I work with, lifelong eating patterns that aren’t resolved with 1) more nutritional info, 2) custom macro targets, or 3) mindset work.
The best part is that this practice doesn’t ask you to change your thoughts or behaviors, because as you feel safer, your thoughts and behaviors naturally align with your intentions.
Why: Somatic healing helps us feel safe by healing trauma-related stress responses through the body and nervous system regulation (not just big T trauma but the traumas we all have as part of the human experience).
When we don’t know how to do this for ourselves, we turn to coping mechanisms instead—staying busy, seeking validation, controlling behaviors, people-pleasing, seeking attention, over-giving, over-performing, over-eating, alcohol, drugs, sex, video games, etc.
Creating safety within gets to the root of many struggles—including, for some clients I work with, lifelong eating patterns that aren’t resolved with 1) more nutritional info, 2) custom macro targets, or 3) mindset work.
The best part is that this practice doesn’t ask you to change your thoughts or behaviors, because as you feel safer, your thoughts and behaviors begin to naturally align with your intentions.
Practice listening to yourself
Get good at listening
Why: Your body’s sensations — hunger, fatigue, tension — are the data that helps you make choices for your health.
Awareness improves how you move, eat, rest, look, and feel.
Why: Your body’s sensations — hunger, fatigue, tension — are the data that helps you make choices for your health.
Awareness improves how you move, eat, rest, look, and feel.
Get your beauty sleep
Why: Consistent, high-quality sleep keeps your emotions balanced and is one of the biggest ways to support your energy, focus, and motivation levels.
Sleep balances cortisol, insulin, and other key hormones that control stress, appetite, and metabolism.
Not getting enough can negatively impact your skin, posture, and outlook — take your emotions after a night of rough sleep with a grain of salt!
How much: Aim for 7–9 hours per night, depending on your current stress and activity levels.
Why: Consistent, high-quality sleep keeps your emotions balanced and is one of the biggest ways to support your energy, focus, and motivation levels.
Sleep balances cortisol, insulin, and other key hormones that control stress, appetite, and metabolism.
Not getting enough can negatively impact your skin, posture, and outlook — take your emotions after a night of rough sleep with a grain of salt!
How much: Aim for 7–9 hours per night, depending on your current stress and activity levels.
Hydrate
Why: When you’re hydrated, you feel more awake and energized, recover faster after movement, and think more clearly. Water also moves nutrients through your body, helps with digestion, and keeps circulation steady.
How much: Aim for about half your body weight in ounces per day — more if you’re active or sweating.
Why: When you’re hydrated, you feel more awake and energized, recover faster after movement, and think more clearly. Water also moves nutrients through your body, helps with digestion, and keeps circulation steady.
How much: Aim for about half your body weight in ounces per day — more if you’re active or sweating.
Supplement with magnesium
Why: Magnesium is involved in over 300 bodily processes, including energy production, muscle contraction, nerve signaling, blood sugar regulation, and protein synthesis. It’s essential for balance, performance, and recovery.
Modern diets don’t provide enough, so supplementation can be helpful.
Types:
Glycinate — best for sleep, calm, and recovery.
Malate — good for energy production and muscle function.
Threonate — crosses the blood–brain barrier; good for focus and mood.
Citrate — helpful for digestion.
Why: Magnesium is involved in over 300 bodily processes, including energy production, muscle contraction, nerve signaling, blood sugar regulation, and protein synthesis. It’s essential for balance, performance, and recovery.
Modern diets don’t provide enough, so supplementation can be helpful.
Types:
Glycinate — best for sleep, calm, and recovery.
Malate — good for energy production and muscle function.
Threonate — crosses the blood–brain barrier; good for focus and mood.
Citrate — helpful for digestion.
If you’re tired, skip the workout
Why: I think of exercising on low energy as going into “energy debt.” It can raise cortisol, increase inflammation, and slow recovery to feeling balanced again.
Because high cortisol can cause the body store fat around its organs, resting is actually more beneficial than the workout for your physique too.
Rest gives your energy levels a chance to recover, your body a chance to repair, and your nervous system to settle, allowing you to perform better and benefit more from your next workout.
Why: I think of exercising on low energy as going into “energy debt.” It can raise cortisol, increase inflammation, and slow recovery to feeling balanced again.
Because high cortisol can cause the body store fat around its organs, resting is actually more beneficial than the workout for your physique too.
Rest gives your energy levels a chance to recover, your body a chance to repair, and your nervous system to settle, allowing you to perform better and benefit more from your next workout.
Keep it moving
Why: Think of your bloodstream like a river — regular movement keeps it flowing rather than being a stagnant pond.
Healthy bloodflow delivers oxygen and nutrients to your muscles and organs, helping you feel energized. It supports recovery processes and digestion, and keeps your skin looking fresh.
It also supports mental clarity and mood, which is why walks can be so valuable for mental health too.
Why: Think of your bloodstream like a river — regular movement keeps it flowing rather than being a stagnant pond.
Healthy bloodflow delivers oxygen and nutrients to your muscles and organs, helping you feel energized. It supports recovery processes and digestion, and keeps your skin looking fresh.
It also supports mental clarity and mood, which is why walks can be so valuable for mental health too.
Don’t skip meals
Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety.
Eating enough signals that it’s safe to use energy, rather than storing it as fat.
Many of the people I’ve worked with who struggle with fat loss are actually eating too little / not consistently getting enough to eat.
Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety.
Eating enough signals that it’s safe to use energy, rather than storing it as fat.
Many of the people I’ve worked with who struggle with fat loss are actually eating too little / not consistently getting enough to eat.
Get your salt & minerals
Why: Low electrolytes can show up as extreme fatigue, poor concentration, headaches, cravings, and that “wired but tired” feeling.
Helpful sources are high-quality salts (sea salt, Himalayan), mineral-rich foods (leafy greens, beans, nuts), and low-sugar electrolyte drinks.
Why: Low electrolytes can show up as extreme fatigue, poor concentration, headaches, cravings, and that “wired but tired” feeling.
Helpful sources are high-quality salts (sea salt, Himalayan), mineral-rich foods (leafy greens, beans, nuts), and low-sugar electrolyte drinks.
Eat balanced meals with protein, fat, and carbs
Why: Eating sugar and high-glycemic carbs alone can cause a spike-and-crash and mood dips.
Protein and fats are more slowly digested than carbs, so eating them as part of a balanced meal keeps you full longer and your blood sugar steadier.
Why: Eating sugar and high-glycemic carbs alone can cause a spike-and-crash and mood dips.
Protein and fats are more slowly digested than carbs, so eating them as part of a balanced meal keeps you full longer and your blood sugar steadier.
Delay having caffeine for the first 60–90 minutes after waking
Why: Your body naturally releases cortisol in the morning — a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.
Why: Your body naturally releases cortisol in the morning — a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.