Your digestive tract is home to trillions of bacteria that play an important role in digestion, immunity, nutrient absorption, and overall health. When the gut environment becomes imbalanced, digestive symptoms often follow.

1. Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when excessive bacteria grow in the small intestine, where bacterial levels are normally much lower.
Common symptoms include:

• Bloating shortly after meals
• Excessive gas
• Abdominal distention
• Constipation and/or diarrhea
• Feeling overly full after eating

Because these symptoms overlap with many other digestive conditions, proper evaluation is important before assuming SIBO is the cause.

2. H. pylori
Helicobacter pylori is a bacterium that can live in the stomach and, in some people, contribute to inflammation or stomach ulcers.
Possible symptoms include:

• Upper abdominal discomfort
• Bloating
• Frequent burping
• Nausea
• Feeling full quickly
• Heartburn

Testing and treatment should be guided by your healthcare providers including your doctor and registered dietitian. 

3. Parasitic Infections
Parasites can sometimes contribute to ongoing digestive issues, especially after international travel, drinking untreated water, camping, or consuming contaminated food.
Possible symptoms include:

• Persistent diarrhea
• Gas and bloating
• Abdominal cramping
• Fatigue
• Unexplained weight loss
• Nutrient deficiencies

If symptoms persist, medical evaluation and appropriate testing & treatment are recommended. Consider the use of Parafree or the Cleansing Trio for a jumpstart to assisting in this area. 

4. Digestive Enzyme Deficiencies
Digestive enzymes help break down carbohydrates, proteins, and fats so your body can absorb nutrients efficiently. Some people naturally produce fewer enzymes, while others may experience reduced enzyme production due to aging or certain digestive conditions.
Signs that may suggest poor digestion include:

• Feeling overly full after meals
• Bloating
• Gas
• Indigestion
• Discomfort after eating higher-fat meals

For individuals who need additional digestive support, enzyme supplements may be beneficial.
At Miller BUILT Co., I often recommend Young Living's digestive enzyme products based on an individual's symptoms and health history:

• Essentialzymes-4® – provides a broad spectrum of digestive enzymes to support the breakdown of proteins, fats, carbohydrates, and fiber.
• Essentialzymes® – combines digestive enzymes with herbs to support healthy digestion and nutrient absorption.
• Detoxzyme® – formulated with enzymes that help support the body's natural detoxification processes and the breakdown of cellular debris.
• Allerzyme® – contains enzymes that may help break down certain food proteins and support a healthy inflammatory response in individuals with occasional food sensitivities.

Supplements should always complement—not replace—a nutrient-rich diet and healthy lifestyle. Need assistance in picking out the right one for you? Reach out to me. If ready to purchase, use this link here. 
​To read more on each, go here. 

5. Gut Microbiome Imbalances (Gut Dysbiosis)
Your gut is home to trillions of bacteria that influence digestion, immunity, metabolism, and even mood.
When this balance is disrupted, you may experience:

• Bloating
• Gas
• Constipation
• Diarrhea
• Food sensitivities
• Irregular bowel habits

Common contributors include:

• Frequent antibiotic use
• Low-fiber diets
• Highly processed foods
• Chronic stress
• Poor sleep
• Lack of dietary variety

Supporting a diverse and healthy microbiome starts with everyday habits. This Daily Detoxification Trio can also be very helpful. 

6. Previous Illness or Antibiotic Use
Many people notice digestive problems begin after:

• A stomach virus
• Food poisoning
• A course of antibiotics

While these treatments or illnesses may resolve the original problem, they can also temporarily alter the balance of bacteria in the gut, sometimes leading to lingering digestive symptoms.

7. Food Poisoning
Foodborne illnesses caused by bacteria or viruses can trigger symptoms such as:

• Diarrhea
• Nausea
• Vomiting
• Abdominal cramping

For some individuals, digestive symptoms continue long after the infection has resolved, a condition often referred to as post-infectious IBS.

8. Constipation Creates More Bloating
Sometimes bloating isn't caused by excess gas—it's caused by stool that's moving too slowly through the digestive tract.
When bowel movements become infrequent, pressure builds within the intestines, often leading to:

• Increased bloating
• Abdominal discomfort
• Excess gas
• A feeling of fullness

Improving bowel regularity often improves bloating as well.

Gut Health Foundations
Start with the basics while considering what additional professional help, dietary changes, supplemental or lifestyle changes that you need:
✔ Eat a variety of fiber-rich fruits, vegetables, legumes, nuts, seeds, and whole grains (as tolerated).
✔ Drink enough water throughout the day.
✔ Include adequate protein to support tissue repair and overall health.
✔ Consider fermented foods like yogurt, kefir, kimchi, or sauerkraut if tolerated.
✔ Move your body regularly.
✔ Prioritize quality sleep.
✔ Manage daily stress through activities like walking, prayer, meditation, deep breathing, or exercise.
✔ Only use antibiotics when medically necessary.
✔ Work with a healthcare professional before eliminating major food groups or starting new supplements.

In Summary: 
Digestive symptoms rarely have one single cause. While food certainly matters, factors such as gut bacteria, digestive enzymes, previous illnesses, medications, hydration, stress, hormones, and lifestyle all influence how your digestive system functions.

If you've been dealing with persistent bloating, gas, constipation, or diarrhea, don't settle for simply treating the symptoms. Identifying the underlying cause is the first step toward feeling your best. Please reach out to me for assistance on what your gut health symptoms may mean and what supplements mentioned here that might be helpful for your unique body/symptoms. 

With Love & Strength, Missy 

Disclaimer: This article is intended for educational purposes only and should not replace personalized medical advice, diagnosis, or treatment. If you experience severe abdominal pain, blood in your stool, unexplained weight loss, persistent vomiting, fever, or ongoing digestive symptoms, consult your healthcare provider for appropriate evaluation.

Before we get started, if you've missed any of the previous posts on this topic, go here and scroll down, there are 2 to read so far!

When digestive symptoms strike, many people immediately assume they're eating the "wrong" foods. While food can absolutely contribute to digestive discomfort, the answer isn't always as simple as eliminating more and more foods from your diet. Let's explore some common food-related causes of digestive issues and also my favorite supplements or additions to your diet that may be able to bring comfort and homeostasis to your digestive system. 

Food Intolerances: Food intolerances occur when your body has difficulty digesting certain foods.
Common examples include:

• Lactose (found in dairy products)
• Excess fructose
• Sugar alcohols (xylitol, sorbitol, erythritol)
• Certain high-FODMAP foods

Symptoms may include:

• Bloating
• Gas
• Stomach discomfort
• Diarrhea
• Abdominal cramping

Unlike food allergies, intolerances are typically dose-dependent. Some individuals can tolerate small amounts while larger amounts trigger symptoms.

Not Enough Fiber: Many Americans consume far less fiber than recommended. Low fiber intake may contribute to:

• Constipation
• Infrequent bowel movements
• Feelings of incomplete emptying

Fiber helps support regularity, healthy gut bacteria, and overall digestive health. I like for my clients to aim to get at least 25-30 grams of fiber daily. 

Too Much Fiber Too Fast: On the other hand, rapidly increasing fiber intake can create problems. If you've recently:

• Started a high-fiber diet
• Added fiber supplements
• Increased fruits, vegetables, or beans

You may notice:

• Increased gas
• Bloating
• Abdominal discomfort

Gradually increasing fiber while drinking adequate fluids is often best.

Artificial Sweeteners and Sugar Alcohols: Many "healthy" foods, protein bars, and sugar-free products contain ingredients that can be difficult to digest.
Common culprits include:

• Sorbitol
• Mannitol
• Xylitol
• Erythritol

These ingredients can contribute to:

• Gas
• Bloating
• Loose stools
• Diarrhea

Eating Habits Matter Too: Sometimes it's not what you're eating, it's how you're eating. Consider:

• Eating too quickly (aim to chew to applesauce consistency if you are feeling any of these symptoms) 
• Eating while distracted (phones away, TV off, removing as much outside noise or distraction when possible...yes I know how hard this is but honestly, you might find you actually enjoy, taste your food more and also FEEL when you are full!) 
• Large portions (we need to listen to our hunger-fullness cues. If you have trouble stopping eating, reach out to me) 
• Inconsistent meal timing (aim for meals around the same time each day, having 3 eating times is vs snacking all day, anytime...3 main eating times, water, electrolytes etc in between) 
• Frequently skipping meals and then overeating (this goes with the above-keep meals consistent as much as possible, It takes planning, is it worth it to you?:) It is to me, I just want to feel my best! 

In Summary: 
Food can absolutely impact digestion, but removing foods isn't always the answer. Before cutting out entire food groups, consider whether portion sizes, meal patterns, hydration, and overall diet quality may be contributing to your symptoms. The goal is to identify your personal triggers while maintaining as much variety and flexibility as possible.

Supplements to help:
These are some of my top supplements to help repair the gut when food may be the issue... 

• Life 9 Probiotics
  Helps replenish beneficial gut bacteria to support healthy digestion, regularity, immune function, and a balanced gut microbiome.
• Daily Prebiotic Fiber
  Provides prebiotic fiber that nourishes your good gut bacteria, helping support digestive health, bowel regularity, and overall gut balance.
• Essentialzymes
  Supplies digestive enzymes that help break down proteins, fats, carbohydrates, and fiber to promote better digestion and reduce occasional bloating or digestive discomfort after meals.
• AlkaLime
  Supports healthy hydration and electrolyte balance while helping maintain the body's natural pH balance, which may contribute to optimal digestive function and overall wellness.

If you need help with your own unique health struggles, reach out to me. 
With love & strength, Missy 

Do you frequently feel bloated after meals? Struggle with constipation one week and diarrhea the next? Experience embarrassing gas, stomach discomfort, or unpredictable digestion?
Digestive symptoms are incredibly common, but they are not something you should simply learn to live with. While occasional digestive upset is normal, ongoing symptoms are often your body's way of signaling that something needs attention.
Here are 10 common reasons you may be experiencing bloating, gas, constipation, diarrhea, or other digestive issues.

1. Irritable Bowel Syndrome (IBS):
IBS is one of the most common digestive disorders and affects millions of people. Symptoms can vary greatly from person to person.
Common symptoms include:

• Bloating
• Gas
• Abdominal pain
• Constipation
• Diarrhea
• Alternating constipation and diarrhea

Stress, certain foods, hormones, and gut sensitivity can all contribute to IBS symptoms.

​2. Food Intolerances and Sensitivities:
Certain foods may be difficult for your body to digest, leading to uncomfortable symptoms.
Common triggers include:

• Dairy (lactose)
• Gluten
• High-FODMAP foods
• Artificial sweeteners
• Excess fructose

Many people notice symptoms such as bloating, gas, diarrhea, or stomach discomfort after eating these foods.

3. Small Intestinal Bacterial Overgrowth (SIBO)
​SIBO occurs when excessive bacteria grow in the small intestine where they don't belong.
Signs may include:

• Significant bloating
• Excessive gas
• Abdominal distention
• Constipation
• Diarrhea
• Feeling overly full after meals

Symptoms often worsen throughout the day as food is consumed.

4. Stress and the Gut-Brain Connection
Your digestive system and nervous system are constantly communicating.
When stress levels are high, digestion can slow down or speed up, leading to:

• Bloating
• Constipation
• Diarrhea
• Increased stomach sensitivity
• Changes in appetite

Many people focus solely on food while overlooking the impact of chronic stress on digestion.
We covered this in detail on our last post here:) 
​
5. Inadequate Fiber Intake
Fiber helps support regular bowel movements and overall digestive health.
Too little fiber can contribute to:

• Constipation
• Hard stools
• Irregular bowel habits

However, increasing fiber too quickly can also increase gas and bloating, especially if hydration is lacking. 

6. Dehydration
Water plays a critical role in digestion and stool formation.
Signs dehydration may be impacting digestion include:

• Constipation
• Hard stools
• Sluggish digestion
• Increased bloating

This is especially common among busy adults, athletes, and individuals consuming high-protein diets.

7. Previous Gut Infections
Sometimes digestive symptoms begin after a stomach virus, food poisoning incident, or gastrointestinal infection.
Even after the infection is gone, lingering symptoms may remain, including:

• Bloating
• Gas
• Food sensitivities
• Diarrhea
• IBS-like symptoms

Many people can pinpoint their digestive issues back to a specific illness.

8. Celiac Disease
Celiac disease is an autoimmune condition triggered by gluten.
Potential symptoms include:

• Bloating
• Diarrhea
• Constipation
• Fatigue
• Nutrient deficiencies
• Unexplained weight changes

If celiac disease is suspected, testing should occur before removing gluten from the diet.

9. Medications and Supplements
Sometimes the solution is found in the medicine cabinet.
Common contributors include:

• Antibiotics
• Iron supplements
• Magnesium supplements
• Certain diabetes medications
• Antacids
• Weight loss medications
• Protein powders containing sugar alcohols

Always review medications and supplements when investigating digestive complaints.

10. Hormonal and Thyroid Imbalances
Hormones play a significant role in digestive function.
Potential contributors include:

• Hypothyroidism
• Menstrual cycle fluctuations
• Perimenopause
• Menopause
• Hormonal changes related to insulin resistance

Many women notice digestive symptoms fluctuate throughout the month due to hormonal changes.

When Should You Seek Medical Attention?
While occasional digestive upset is common, certain symptoms & test results warrant further evaluation by a healthcare provider.
Red flags include:

• Blood in the stool
• Unexplained weight loss
• Severe abdominal pain
• Persistent vomiting
• Nighttime diarrhea
• Iron deficiency anemia
• Family history of inflammatory bowel disease or colon cancer

The Bottom Line

• Digestive symptoms are often multifactorial. While food choices matter, factors such as stress, hydration, fiber intake, medications, hormones, and gut health can all play a role.
• Rather than immediately eliminating large groups of foods, start by looking at the bigger picture. Identifying the root cause can help you create a sustainable plan that supports both digestive health and overall wellness.

If you struggle with persistent bloating, gas, constipation, or diarrhea, working with a qualified healthcare professional can help uncover the underlying cause and develop an individualized plan for relief.

If you would like to work with me on your own digestive struggles, please fill out this form to get started. We will evaluate symptoms, medical history, & thoroughly review dietary intake to begin this process. My hope is for you to feel better and better as you learn how best to support your own unique digestive system!

​Follow along for Parts 2-4 on ways to improve as well! 

With Love and Strength, Missy 

Read this:) 
​
Ever notice that your digestion seems worse during stressful weeks, even when you're eating the same foods? Your body cannot be in "fight or flight" and "rest and digest" at the same time.

If you're constantly rushing, multitasking, and feeling overwhelmed, your digestive system may be paying the price. While there are many causes of GI distress that I will cover in the next blog posts, STRESS is a BIG one! 

Digestion & Stress: Why Your Gut Feels Different When Life Feels Heavy
Stress doesn't just affect your mind—it directly impacts your digestive system. The gut and brain are connected through what's often called the gut-brain axis, meaning emotional stress can show up as physical digestive symptoms.

What Stress Can Do to Digestion
When your body perceives stress, it shifts into a "fight or flight" response. This can:

1.  Slow stomach emptying, leading to bloating and fullness
2. Speed up digestion, causing diarrhea or urgency
3. Slow digestion, contributing to constipation
4.  Increase stomach acid and indigestion symptoms
5.  Increase cravings for sugar, processed foods, and comfort foods
6. Reduce awareness of hunger and fullness cues
7. Alter gut bacteria balance over time

Signs Stress May Be Affecting Your Gut

• Frequent bloating
• Nausea or upset stomach
• Constipation or diarrhea
• Increased gas
• Heartburn
• Emotional eating
• Feeling "not hungry" all day and ravenous at night

Nutrition Strategies to Support Digestion During Stress
1. Eat consistently
Skipping meals can further stress the body and worsen digestive symptoms. Aim for meals every 3-5 hours. 

2. Prioritize protein
Protein helps stabilize blood sugar and can reduce stress-related cravings.

3. Stay hydrated
Even mild dehydration can worsen constipation and fatigue. Consider adding in an electrolyte powder such as Ultima or Hydrate. 

4. Slow down while eating
Taking 15-20 minutes to eat, chewing thoroughly-I like to say to applesauce consistency, and limiting distractions from phone, work, or even distracting folks eating around you ;) when you can, will help to improve digestion. You know that stress around the table, let's aim to reduce it as much as possible. 

5. Include gut-supportive foods

• Yogurt or kefir (if tolerated)
• Sauerkraut or fermented vegetables
• Oats
• Fruits and vegetables with skin on as much as possible 
• Beans and legumes (as tolerated)

Foods that may help relieve constipation:

• Prunes or prune juice
• Kiwi fruit
• Pears
• Berries
• Chia seeds
• Ground flaxseed
• Psyllium husk 
• Oatmeal
• High-fiber cereals such as Catalina Crunch 
• Lentils and beans
• Sweet potatoes with skin
• Avocados
• Leafy greens
• Aloe Juice 
• Adequate water alongside increased fiber intake

Pick 1-3 and add to your grocery list today! 

Use the plate method for at least 1-2 of your daily meals: 
1/2 Plate in non-starchy veggies 
1/4-1/3 in protein source 
1/4-1/3 in starchy carb sources 

Tip: Increasing fiber without increasing fluids can sometimes make constipation worse, so focus on both.

6. Reduce "stress eating triggers"
Rather than removing favorite foods, pair them with protein or fiber for better blood sugar control. When starting with more consistent meal times, you will be better able to handle those stress cravings that tend to come on STRONG vs true hunger that comes on gradually. 

Lifestyle Habits That Help

• Begin day with warm beverage such as 1/4 cup warm water, 2 Tbsp Aloe Juice and a splash of lemon juice. If you love, coffee, do this before coffee:) 
• Take a 5-10 minute walk after meals. 
• Aim to increase the amount of time you are up and moving. Try a step or minute goal! 
• Practice deep breathing before eating. A perfect time to remember to pray before eating:) 
• Aim for consistent sleep. 7-9 hours is ideal for adults. 
• Strength train regularly, exercise helps regulate stress hormones and supports gut health.
• Take warm Epsom Salt baths by mixing Epsom Salt with 1-2 drops Stress Away and then add to warm bath water. 

Young Living Gut Health Helps!
For our clients interested in holistic support, these are my top picks to assist: 

• Whole Body Cleanse 
• Life 9®  probiotic support
• Daily Prebiotic Fiber
• Essentialzymes® digestive enzyme support
• Comfortone
• Stress Away® essential oil blend,  can support relaxation practices
• Balance Complete® provides fiber and nutrients that support digestive health
• Peppermint Oil provides topical relief and support 
• DiGize Oil provides topical relief and support 

For Full Kits to get started, these are my top recommendations: 

• Balance and Burn Ultimate Bundle: If weight/fat loss + blood sugar control is also a desire, then this bundle will be perfect. Take your Balance & Burn routine to the highest level! This trio combines the full Balance & Burn™ System with Daily Prebiotic Fiber to help feed the Akkermansia in your gut and adds NingXia Red for powerful whole-body wellness support.*
• ​Life Essentials Kit 2: Boost your daily wellness routine—and keep things running smoothly—with herbs that are rich in vitamins, minerals, enzymes, amino acids, fiber, and essential oils. Use Daily Prebiotic Fiber™ Powder in the morning, Essentialzyme™ and DiGize® Vitality™ with meals, and ComforTone® throughout the day for round-the-clock digestive care.
• Daily Detoxification Duo: Daily liver + gut support in an easy to use combo 

Not sure what might be right for you? Feel free to send me a message:) 

Remember
Sometimes digestive issues aren't caused by what you're eating, they're influenced by how stressed your body is while eating it. Supporting stress management can often improve digestion just as much as adjusting food choices.

This week, try asking yourself:
"What does my body need right now besides food?"
The answer may be rest, movement, hydration, connection, fresh air, or simply a few minutes to slow down.

With Love & Strength, Missy 

When most people hear the word strength, they picture lifting weights or building muscle. And while muscle is certainly part of the story, strength is much bigger than that. Strength is about how you move through your life, today, tomorrow, and decades from now.
It’s not just about performance in the gym or on the field.
It’s about resilience, independence, confidence, and long-term health.

Personally, I saw the value in staying strong starting young and this carried me through each of my five pregnancies. In fact, I was probably the strongest during my last pregnancy, and the recovery was made even quicker because of it. I not only saw my body return to my normal self, but more importantly, it helped me to recover mentally and emotionally with the ups and downs that are natural after babies come home. Because of this, I will forever be an advocate for exercise, and for being able to exercise at home if needed, due to the freedom it brings to never have an excuse to not move our bodies! 

This is why we say here at Miller BUILT & Co…we are “building strong bodies, strong families, strong faith.”!

Strength Is Muscle… But It’s Also Protection
Yes, building muscle matters. Muscle supports:

• Metabolism
• Injury prevention
• Athletic performance
• Bone density

But strength is also your body’s protective armor.
It helps you:

• Absorb impact
• Stabilize joints
• Prevent falls and injuries
• Recover faster when life (or sport) gets hard

For athletes, this means staying on the mat, field, or court.
For adults, it means staying active and capable.
Strength Builds More Than the Body
Strength training doesn’t just change how you look, it changes how you feel and function.
It improves:

• Confidence
• Mental resilience
• Stress tolerance
• Focus and discipline

There’s something powerful about proving to yourself:
“I can do hard things.”
And that carries into every area of life.

Strength Supports Longevity
As we age, we naturally lose muscle mass and bone density. This process can begin as early as our 30s. Without intentional strength work, this can lead to:

• Weakness
• Increased injury risk
• Loss of independence

Strength training helps slow and even reverse this decline.
It’s one of the most effective ways to:

• Maintain mobility
• Support joint health
• Protect bone density
• Stay independent longer

Strength for Athletes vs. Everyday Life
For athletes, strength improves:

• Power
• Speed
• Endurance
• Injury resilience

For everyone else, it shows up differently:

• Carrying groceries with ease
• Keeping up with kids, picking up toys:) 
• Getting up and down off the floor, bending over bathing babies. 
• Moving without pain

Different goals, but the same foundation. Although, in my opinion, we are all athletes in some form or fashion! 
Strength Is Built in the Gym… and Supported in the Kitchen
Muscle doesn’t just come from training, t comes from fueling your body properly.
That means:

• Adequate protein
• Enough total calories
• Consistent meals

Under-fueling can limit strength gains, slow recovery, and increase injury risk, especially in athletes. Under-fueling during the day can also lead to over-eating...to emotional eating. See my past 5 blog posts on this topic if you need help here. 

Strength Is a Long Game
There’s no finish line with strength. We are ALWAYS working on something! 
It’s not about:

• A number on the scale
• A short-term goal
• A quick transformation

It’s about building a body that supports your life for the long haul. It's about doing the things that we can control vs focusing on things we cannot-like the number on the scale. 
Strength is not just about muscle.
Although we sure love muscle, we love the way our bodies feel and our clothes fit when we have greater muscle mass %, but its also about: 

• Feeling capable
• Moving well
• Staying resilient
• Living fully at every age

Whether you’re a competitive athlete or simply want to feel better in your body,
strength is one of the most valuable investments you can make! Do it for YOU! 
With love and strength, Missy 

​This is the uncomfortable question. 
If food wasn’t the coping tool… What would you still have to feel?
Maybe:
• Exhaustion
• Burnout
• Loneliness
• Resentment
• Perfectionism
Many high-achieving adults use food to soften pressure.
As someone who works in weight loss and body composition, I see this often:
The struggle isn’t about macros. It’s about self-regulation and emotional capacity. Weight loss (body fat reduction) isn’t just nutrition.

• It’s boundaries.
• It’s stress management.
• It’s identity.

So, ask yourself,  if food disappeared as a coping tool, what would still need attention? 
Or what about this, if you've used food as a coping tool, which most people have at some point in their lives, what thought, feeling, emotion etc do you most remember being there even when the food was gone? 

Giving this the extra thought and attention is where real transformation begins. It's not going to magically disappear but once you become aware, you can then address it. Maybe you know exactly what you need to change, maybe you don't. Might I also say, maybe you need to give this some prayer. Maybe this reveals where you need to focus your attention. It has for me:) We are in this together, friends. 

Now, as you become more aware, I want to offer you some tangible tools to help you. Let me go ahead and address the elephant in the room too...most people won't take time to do this. Most will read on and forget and that is why MOST people never truly reach food freedom. I say this in all honestly, you must change something if continuing to live like this is more painful than changing....more painful than taking time to disrupt the habit loop. 

Below you will find my EMOTIONAL EATING RESET GUIDE to help you break free & begin to live in peace around food and in your body. 
—-

A Practical Framework to Break the Cycle Without More Restriction
By Missy Miller, Registered Dietitian

Welcome! I’m glad you’ve found yourself here. 
If you’ve ever said:
“I’m not even hungry… so why can’t I stop?”
This guide is for you.
Emotional eating isn’t a willpower problem. It’s a nervous system regulation strategy.
As a Registered Dietitian specializing in weight loss, body composition, fitness, and the emotional and habitual patterns surrounding food, I see this daily:
Most overeating is not about food.
It’s about stress, fatigue, restriction, and unmet needs.
This guide will help you reset — without extreme dieting.

Part 1: Why Emotional Eating Happens
Before we fix it, we understand it.

1. Your Nervous System Wants Relief
Eating activates the parasympathetic nervous system.
Chewing and stomach expansion stimulate the vagus nerve, which helps:
• Slow heart rate
• Lower stress hormones
• Signal safety
Food calms you. That’s not weakness. That’s biology.

2. Restriction Creates Rebound
Under-eating earlier in the day often shows up as nighttime cravings.
Your brain fights deprivation.

3. Stress + Fatigue Amplify Cravings
High cortisol + low sleep = increased hunger hormones and reduced impulse control.
Night eating is often exhaustion.

Part 2: The 5-Day Reset Framework
This is not a detox. It is a nervous system reset. Try this consistently for 5 days, 

Step 1: Eat Within 60-90 Minutes of Waking
Include:
• 25–35g protein
• Fiber
• Moderate carbs
Example:
Eggs + fruit
Greek yogurt + berries + chia seeds
Protein smoothie + banana
If food doesn't sound appetizing in the morning, simply try a small portion of the above items, maybe 1/2 of a pre-made protein drink, 1/2 of a protein bar, or simply a few berries + 5-6 almonds.
This stabilizes blood sugar and reduces night cravings.
​I suggest portioning out your food on a plate/bowl & sitting to eat verses eating out of the bag etc, while standing. 

Step 2: Eat Every 3–4 Hours

• No long gaps.
• No “being good” all day only binge when you get home. Planning and portioning meals is key to this entire process and will help you be most successful! 
• Structure prevents chaos.

Step 3: Have What You Need 1st and then Add What You Want...Don’t Over-Restrict
Instead of:
“I can’t have dessert.”
Try:
“I will eat protein first.”
Often intensity drops when we make it "ok". 

Step 4: Build a Pause Practice
When the urge hits:

1. Drink water, add non-caloric electrolytes such as Ultima or JUNP. 
2. Eat something high in protein if under-fueled. Try 2 ounces of chicken breast, sliced turkey, a Chomp stick, a hard-boiled egg etc or something high in fiber + water content such as cucumbers, celery, broccoli, zucchini, asparagus etc
3. Set a 10-minute timer. 

Ask:
Am I hungry?
or am I hunting?
Am I tired?
Am I stressed?
Am I avoiding something?
Awareness reduces impulsivity.

And then put your hand over your heart and say, "I am safe." 

Step 5: Create a Closing Ritual
First, if your meals are not satisfying both physically & psychologically, you need to evaluate what it would take to finish eating, feel “full” but not stuffed with the ability to say,

• “That was yummy!”
• “That hit the spot.”

• “I’m full.” 

If you can’t say those things, what do you need to add to your meal (s) to be able to say that? Is it a sweet “treat” after a meal? Is it that you need to add some texture, crunch etc? Is it that you need more protein? More fibrous veggies to add to fullness? If your meals are not satisfying, you will continue to hunt for whatever it is that completes the meal. Find the answer, 
Then…
After meals:
• Brush teeth
• Turn off kitchen lights
• Enjoy Herbal tea
• Change rooms
•Complete a chore or something off your to-do list 
Signal that eating is complete. 

Evaluate how this worked after 5 consistent days. 

Part 3: Nervous System Replacements
If food is calming your vagus nerve, we need alternatives.
Try:
• 5-minute walk outside
• Box breathing (inhale 4, hold 4, exhale 6)
• Hot shower
• Journaling or simply writing 3 things you are grateful for
• Call or text a friend
The goal isn’t removing comfort.
It’s expanding your coping tools.

Part 4: Planned Dessert Strategy
Total restriction fuels binge cycles.
Instead:
Choose 1 intentional dessert.
Plate it.
Sit down.
Enjoy it slowly.
Structure beats chaos.

Part 5: What If It’s Not Hunger?
If emotional eating disappeared tomorrow, what would still need attention?
Burnout?
Tiredness?
Resentment?
Loneliness?
Perfectionism?
Food is often the symptom. Real transformation addresses the root. Find the root. 


7-Day Emotional Eating Tracker
To do this, use your phone notes, write in a journal etc 
Each evening ask:

1. Did I eat balanced meals today?
2. Did I go longer than 4 hours without eating?
3. What emotions showed up today?
4. Did I sleep at least 7 hours?
5. Did I move my body intentionally?

Patterns reveal triggers.

If you truly want to create this change, you will do the hard work to get there…and it will be worth it! 

Final Thoughts
You don’t need more control.
You need more structure and regulation.
Weight loss and body composition change are not just about macros.
They’re about:
• Hormones
• Nervous system regulation
• Habits
• Emotional capacity
And you can rebuild those.

If you’re ready to stop the cycle and build a sustainable plan, let’s work together by filling out this form and begin your initial consultation with me. We all need a coach, and I’m happy to help! ​

With Love & Strength, Missy 

Here are 5 practical, tips for navigating holiday eating while still keeping your overall health goals top of mind:

1. Anchor your day with protein
Start your day with a high-protein meal (like your shake + Greek yogurt or eggs). This stabilizes hunger and makes it easier to avoid overeating later. Aim for ~30–40g protein early.
2. Don’t “save calories” all day
Skipping meals to “earn” a big dinner usually backfires. You show up overly hungry and overeat high-fat, high-carb foods. Instead, eat balanced meals leading up to the event to stay in control.
3. Build your plate with intention
Use a simple structure:

• ½ plate: lean protein + veggies
• ¼ plate: carbs (choose favorites, not everything)
• ¼ plate: fats or extras
  This keeps portions in check without feeling restrictive.

4. Pick your splurges, be "CHOOSY"
Holiday meals are loaded with options. Choose 2–3 foods you truly love, enjoy them fully, and skip the “just because it’s there” items. This keeps overall energy intake in check, without feeling deprived.
5. Control the “extras” (this is where fat loss is won or lost)
Mindless calories add up fast:

• Appetizers before meals, bread baskets, chips + dips
• Sugary drinks/alcohol
• Constant grazing

Set a boundary (e.g., one drink, one dessert, one serving of chips), and stick to it. With appetizers, choose the veggies first and then if you simply love the appetizers offer then add those to your regular plate of food and enjoy with your meal. Such as hard-boiled eggs and the recipe below! Enjoy 1/2 pre-meal or add to your regular plate. 

And of course...as you enjoy your time with your loved ones. get up and move around after eating to truly support blood sugar! 

Add a little twist to your holiday menu with these hard-boiled eggs OR simply save this recipe and use later! 
Feel free to add a little Greek Yogurt or Mayo to this recipe or leave as-is. 

With love & strength, Missy 

In this post...we start the process of healing with practical tips. I say "healing", because my practice, this entire topic has caused my clients so much heartache, hopelessness & shame that it is my deepest desire to see healing and JOY come back around the topic of nourishing ourselves. 

The Key to Breaking Emotional Eating
When you feel the urge to eat but aren’t physically hungry, pause and ask:

“What do I actually need right now?”

And then, choose one of the following options to re-direct your thoughts and increase dopamine without turning back to food. Food can be pleasureful, and should be, but we do know that over time, it will be far more serving to our overall health by having non-food ways to bring in that safety, that calm and to increase dopamine. I pray this helps you as it has me! 

Non-Food Rewards: Healthy Ways to Boost Dopamine (Without Using Food)
When stress, boredom, or overwhelm hits, many people instinctively reach for food. That’s because certain foods, especially sugar, fat, and salt, create a quick dopamine spike in the brain. Read Post 2 to find out why!  Dopamine is the brain’s reward and motivation chemical. The good news? Food is not the only way to activate it. When you intentionally build non-food rewards into your day, you begin retraining your brain to seek comfort, satisfaction, and pleasure in healthier ways.

Here are simple ways to naturally boost dopamine and feel better without always running to the pantry or the fridge...or grabbing those baked goods left on the counter! 

🏃‍♀️ 1. Move Your Body
Movement is one of the fastest ways to improve mood and boost dopamine.
Even a short burst of activity signals the brain that something positive is happening.
Try:

• A 10–15 minute walk
• Stretching between tasks
• A short workout
• Dancing to a favorite song
• Cleaning or organizing a space

Movement also releases endorphins and serotonin, which further help reduce emotional eating urges.

🌞 2. Get Morning Sunlight
Natural light helps regulate the brain’s dopamine system and circadian rhythm.
Just 5–15 minutes of morning light can:

• Improve mood
• Increase energy
• Reduce cravings later in the day
• Support better sleep

Try:

• Drinking coffee outside
• Walking the dog
• Sitting on the porch
• Opening blinds and letting sunlight in

🎧 3. Music & Creativity
Music and creative activities stimulate dopamine and provide emotional release.
Creative expression also helps process feelings that might otherwise lead to emotional eating.
Try:

• Listening to uplifting or praise music
• Journaling thoughts or gratitude
• Coloring or drawing
• Playing an instrument
• Singing along to favorite songs

Even 5 minutes can shift your mood.

✔️ 4. Small Wins & Checking Off Tasks (THIS IS MY FAV!!) 
Your brain loves progress.
Every time you complete a task, no matter how small, dopamine is released.
That’s why crossing something off a list feels so satisfying.
Try:

• Creating a short daily to-do list 
• Completing simple chores-fold clothes, unload dishes, load dishes, clean kitchen, tidy a room
• Organizing one drawer or space
• Finishing a small project

Celebrate the “check, done!” moments.
Small wins build motivation and momentum.

🧘 5. Calm Your Nervous System
Stress often triggers emotional eating. Calming the nervous system can stop cravings before they start.
Practices that promote relaxation also help regulate dopamine.
Try:

• Meditation or quiet reflection
• Deep breathing exercises
• Prayer or mindfulness
• Placing a hand over your heart and taking slow breaths-saying "I AM SAFE" (love this one too!)

You can enhance relaxation with essential oils such as:

• Stress Away
• Joy
• Valor

Apply to wrists or neck, or use in a diffuser while you breathe slowly and reset.

🧊 6. Cold Water Reset
Cold exposure can stimulate dopamine and improve alertness.
It also activates the nervous system in a way that can break a stress or craving cycle.
Try:

• Splashing cool water on your face
• Ending a shower with cool water
• Holding an ice cube briefly in your hand or in your mouth 

Follow it with a small self-care ritual like applying a favorite serum, lotion, or essential oil.
This turns it into a mini reward moment.

❤️ 7. Positive Social Connection
Humans are wired for connection. Positive interaction releases dopamine and oxytocin, the “feel good” bonding hormone.
Connection often satisfies the emotional need people try to fill with food.
Try:

• Calling a friend
• Sending an encouraging text-pour out, it will fill your cup again! 
• Sharing a compliment
• Praying for someone or checking in on them
• Offering encouragement

Giving support often boosts your own mood as much as receiving it.


The more you practice these alternatives, the more your brain learns that relief and reward don’t have to come from food.


Again, a quick snapshot...
When cravings hit but you’re not truly hungry, try one of these quick non-food rewards to reset your brain and mood.
🏃‍♀️ Move your body: Take a quick walk, stretch, do a few squats, or dance to a song.
🌞 Get sunlight: Step outside for 5–10 minutes or sit by a bright window.
🎧 Turn on music or create: Listen to uplifting music, journal, color, or do something creative.
✔️ Check something off your list: Complete a small task or chore for a quick “win.”
🧘 Calm your nervous system: Deep breathing, prayer, meditation, or quiet reflection. Essential oils can help create a calming moment.
🧊 Cold water reset: Splash cool water on your face or end a shower with cool water.
❤️ Reach out to someone: Call, text, or encourage a friend. Positive connection boosts mood.
✨ Small self-care moment: Apply a favorite lotion, skincare product, or essential oil and take a few slow breaths.

Reminder:
Not every craving means you need food. Sometimes your brain simply needs movement, connection, sunlight, or calm.

If this has helped you, please send to a friend. It is my goal to help others heal this area of their lives. 
With Love and Strength, Missy 

So what does a holistic approach to health look like? It means having a variety of tools to support you day to day, as well as during life’s inevitable challenges. It means slowing down and tuning in to what your body is communicating. Our bodies are designed with an innate ability to function and heal, and we can support that with simple, consistent habits. At the same time, our mental, physical, and emotional health are deeply intertwined, when we care for one, it naturally impacts the others.

Support for recovering from any illness should focus on energy restoration, immune support, and nervous system healing. Holistic therapies should support, not replace, medical care.
​
1. Prioritize Deep Rest 

• Aim for 8–10+ hours of sleep
• Add naps as needed
• Avoid intense or contact activity (spleen risk)

2. Essential Oils for Support
Immune & Recovery Support

• Thieves– immune support
• Lemon– uplifting, detox support
• Frankincense– anti-inflammatory, calming
• Oregano– powerful immune-support oil (use diluted with coconut oil) 
• Raindrop Kit–​powerful kit to use in order on the spine. 

Energy & Mood

• Peppermint– fatigue, mental clarity
• Orange or citrus oils– mood boosting
• Eucalyptus– respiratory support

How to Use

• Diffuse 2–3x daily
• Apply diluted to neck, chest, wrists, feet
• Add to baths-place 2-3 tops of oils IN Epsom salt and then place in bath. Do not place directly in water, must place in salt first. 

3. Red Light Therapy
Supports cellular repair, inflammation reduction, and energy production.

• 10–20 minutes daily
• Targets chest, neck (lymph), abdomen (liver/spleen)
• Here we are using the Megelin Red Light blanket. 

4. Key Supplements
Immune Support

• Vitamin C (1,000–2,000 mg/day)
• Vitamin D3
• Zinc (15–30 mg/day)
• L-Lysine
• Inner Defense (essential oil-based supplement for immune support)

Energy & Recovery

• B-complex vitamins
• Magnesium  (sleep + recovery)
• CoQ10 (cellular energy)
• Creatine​ – may support energy production, muscle preservation, and recovery during prolonged fatigue

Always consult a healthcare provider and make sure to list all supplements taken. 

5. Nutrition for Healing-sore throat focus
Focus on:

• High protein (immune support + tissue repair)
• Fruits & vegetables (antioxidants)
• Hydration + electrolytes

Protein (for recovery + immune support)

• Broth-based soups (chicken, vegetable, bone broth)
• Shredded chicken or turkey, soft fish (salmon, tuna)
• Eggs
• Greek yogurt or cottage cheese
• Protein shakes (especially if appetite is low). Smoothies (fruit + protein + yogurt or milk-dairy or nondairy)

Immune-Supporting Foods
Rich in vitamin C and antioxidants:

• Berries (strawberries, blueberries)
• Kiwi
• Spinach
• Bell peppers

Anti-Inflammatory & Nutrient-Dense Foods

• Avocado
• Olive oil
• Nuts & nut butters (if tolerated)
• Fatty fish (salmon)

Gentle Carbs for Energy

• Oatmeal, Cream of Rice/Wheat, Grits 
• Soft breads 
• Rice
• Potatoes
• Pasta
• Bananas, applesauce etc 

Foods to Limit / Avoid

• Alcohol (very important due to liver stress)
• Highly processed or greasy foods
• Excess sugar (can worsen inflammation)
• Very acidic or spicy foods if throat is sore

Important: Avoid Undereating
During mono, appetite is often low, but not eating enough can slow recovery and worsen fatigue.
Easy Ways to Increase Calories 
Focus on soft, easy-to-eat, nutrient-dense foods:

• Smoothies (protein powder, fruit, nut butter, milk)
• Greek yogurt bowls
• Oatmeal with protein powder or peanut butter
• Mashed potatoes with butter or olive oil
• Scrambled eggs
• Cottage cheese
• Soups and broths with added protein
• Protein shakes

Tip: Add calories without volume by including:

• Nut butters
• Olive oil, butter, coconut oil etc 
• Full-fat dairy (if tolerated)

Be Mindful of: 

• Added sugar-this could slow healing 
• Highly processed foods-choose whole foods when able 

6. Hydration + Electrolytes

• Aim for 80–120+ oz fluids/day

Options:

• Water
• Electrolyte drinks 
• Herbal teas 
• Coconut water

7. Nervous System Support

• Deep breathing (5 min daily)
• Prayer & meditation
• Gentle stretching
• Time outside

Helps shift the body into a healing state. 

8. Gentle Therapies
As energy improves:

• Short walks
• Sunlight exposure
• Warm baths (Epsom salt + oils)
• Light lymphatic massages. See video here. 

Avoid pushing intensity too soon.

Simple Daily Routine
Morning

• Hydrate and eat a breakfast, prioritize soft foods and protein 
• Vitamin C, D, zinc
• Sunlight 10 + minutes + light movement 
• Red Light Therapy 15-30 minutes 
• Diffuse citrus/peppermint oils

Midday

• Nourishing meal #2 
• Light movement if able
• Red light therapy #2 
• Rest/nap while diffusing Thieves + Lavender 

Evening

• Nourishing meal Meal #3 
• Magnesium supplement 
• Warm bath/shower + oils in Epsom salt 
• Deep breathing, relaxation Lymphatic massage
• Prayer, light music etc 

Reminders: 
Recovery from illness requires rest, nourishment, and gentle support, not pushing harder.
Focus on:

• Adequate calories
• Immune support
• Nervous system regulation
• Gradual return to activity

* While I am a Registered Dietitian and provide individualized nutrition guidance to my clients, the information shared here is for general educational purposes only and is not a substitute for personalized medical advice. Anyone reading this should consult with their physician or qualified healthcare provider before making changes to their diet, supplementation, or health routine.

With LOVE & STRENGTH, Missy 
 

Two weeks ago, I shared the first in this Emotional Eating Series, "What are You Searching for, is it PEACE or FOOD?"  You can access that first post here sharing the very first place we need to start to unravel this! Please go there first! 
****It’s not a lack of willpower. It’s a nervous system looking for regulation in the fastest way it knows how.****
Then, in Post 2 in this series, I covered the all-time question...WHY do we crave certain types of foods...If you emotionally eat-which is often the very reason we overeat, it’s probably not broccoli you reach for...
It’s something sweet. Or something salty. Or something creamy. Or all three combined. There’s a reason. Read the WHY here in Post 2. 

Now for the TOOLS...here in POST 3.  

How to Stop Emotional & Overeating (Without More Restriction)
Most people try to fix overeating by tightening control. That usually backfires. Here’s what actually works.
One of my best tips if you find yourself in this position after eating and going back for more when you know you are not still hungry but actually searching for peace, is to pause and say, "I am SAFE." Try it. 

1. Eat Enough Earlier

• Prioritize protein by starting day with a high protein breakfast. 
• Balanced meals of carbs, fiber, protein and fat during the day.
• Eat every 3–4 hours.
• Underfueling guarantees night cravings.

2. Build a Pause Practice
First, when the craving or desire to eat when not hungry pops up: 

• Drink water, add an electrolyte power like JUNP or ULTIMA
• Before grabbing more food: Say, "that was yummy, I'm satisfied, I will enjoy more later/tomorrow etc., I'm done." before you get up from the table. Signal the brain that eating is complete.
• Wait 10 minutes. Often intensity drops. Building this window of tolerance helps to build new neural pathways to begin habit change.

3. Close the Kitchen, Move on to another task

• Clean up directly after dinner. Or after any meal or even between meals create activities outside of the kitchen. 
• Move on to another task. Often our brains do not like transitions so we have to build these in and create safety around moving on to another duty. 
• Brush teeth.
• Turn off lights.
• Enjoy Herbal tea as a signal that it is time to wind down. 

4. Regulate Without Food 
(see more on NON FOOD REWARDS in Post 4 and our newsletter next week) 
Try:

• 5-minute walk, sunshine is helpful 
• Box breathing, breath prayers 
• Shower
• Journaling
• Calling someone

5. Allow Planned Dessert

• Structure beats restriction. Plate it, sit down, enjoy. Go back to step 2 and 3 if needed. 
• Two squares of chocolate intentionally eaten is far better than mindless grazing.
• Overeating thrives in chaos. If cutting out everything you love is creating more chaos, then strategically enjoying what you have deemed "bad" may be the best tool you can use vs overeating on everything around the brownies only to end up at the brownies...I get it! I have learned! And chances are, you may decide you really don't even want some of those foods because you have now made it ok to have! 

With LOVE & STRENGTH, Missy