Amy Dilena, DC, ACN, FDN-P - Nutrition For Health

12/13/2025

Does anyone else feel like the holidays come with a second job?

Making everything magical…
finding the perfect gifts…
bringing the perfect dish…
smiling like you’re full of festive cheer when inside you’re ready to curl up with a cup of tea and binge all three Santa Clause movies?

You’re not alone.

This season asks a lot — emotionally, mentally, and physically.

And your body feels it long before you even say the words “I’m stressed.”

Here’s a little reset you can use anywhere (and I mean anywhere):

The 4–2–6 Breath

Inhale through your nose for 4
Hold for 2
Exhale through your mouth for 6
Repeat three times.

Try it:
✨ in the grocery store line that hasn’t moved in 12 minutes
✨ between holiday errands in the car
✨ right before walking into a holiday gathering
✨ when your brain is juggling 14 to-do items at once

A longer exhale tells your body, “You’re okay,” and your nervous system listens quickly.

And one more thing to remember…
The holidays don’t have to be perfect to be meaningful.
You’re allowed to rest.
You’re allowed to simplify.
You’re allowed to enjoy the magic — not just create it for everyone else.

12/11/2025

Last week at my son’s baseball game, I learned a little lesson about energy.

I was so bundled up — layers, jacket, boots, gloves, scarf, hand warmers… you name it, I had it.

And still, I was freezing.

Like “can’t-feel-my-toes” freezing.

The game was great.

My heart was full.

But underneath all that? My body was working overtime just to keep me warm.

And it reminded me of something we tend to forget this time of year:

It takes a lot of energy to stay warm.

So if you’ve been hungrier…

sleepier…

or just more tired than usual…

It might not be you.

It might just be winter.

Shorter days, colder evenings, that “6pm feels like bedtime” thing — your body is doing more behind the scenes than you realize.

Warm meals, consistent eating, earlier nights, and a little extra kindness toward yourself go a long way this season.

12/09/2025

Have you ever felt completely drained after a good day?

Not stressful.

Not dramatic.

Just full — people you care about, good conversations, moments that mattered.

And then later… you’re wiped out.

You’re not imagining it.

Emotions use energy — even the positive ones.

Joy, connection, nostalgia, gratitude… your body feels all of it.

So if you’ve ever wondered, “Why am I so tired after a day that was actually nice?”
this is why.

Your emotional world has weight — and your body carries that weight with you.

12/06/2025

Have you ever felt your energy suddenly drop in the middle of a normal day — almost like someone quietly dimmed your lights?

You’re not imagining it.

Your body makes energy inside your cells, and those tiny energy-makers (your mitochondria) are constantly trying to keep up with everything you ask of them — your work, your emotions, your stress, your sleep, your digestion… all of it.

But if your cells don’t have what they need, even simple moments can feel heavier than they should.

Two quiet clues I see often?

✔ Ferritin (your iron storage)
When it’s on the low end of “normal,” your cells can struggle to make steady energy.

✔ Glucose swings
Not diabetes — just everyday ups and downs that leave you foggy, tired, and more irritable than you want to be.

None of this means anything is “wrong” with you.

It just means your cells are working harder than they appear — and they’re asking for support.

12/04/2025

Ever come home from a fun weekend… completely exhausted?

It happened to me over Thanksgiving.

We went “camping” — and by camping, I mean glamping: a warm cabin, a real bed, 10 minutes from home… the easiest trip imaginable.

And still, when we got home, I felt wiped out.

Like I hadn’t slept in days.

Here’s what I realized:
✔ My food was off
More simple carbs and snacks → more blood sugar swings → less steady energy.
✔ My emotions were high
Not stressful — just full.
Gratitude, memories, connection… even the good emotions require energy.

When your baseline is already running low, even joyful moments can drain your system.

If this has happened to you, nothing is wrong with you — your body was simply working harder than it looked on the surface.

12/02/2025

Have you felt it too?

That quiet shift in your body that’s hard to explain — but impossible to ignore.

Maybe you’ve been more tired.

More reactive.

Waking up at 2am for no reason.

Or noticing little changes in your skin, hair, or waistline that weren’t there a few years ago.

It’s not “just aging.”

It’s not you being dramatic.

It’s your body giving you clues.

And when your body starts whispering like this, it’s not random — it’s communication.

You deserve to understand what it’s trying to tell you.

11/29/2025

How are you feeling after Thanksgiving?

If your energy feels low or you’re having trouble getting back into your routine, you’re not alone.

The space between Thanksgiving and Christmas can take more out of us than we realize.

You don’t need a detox or a restart — you just need clarity on what your body’s been asking for.

That’s what we uncover in a free Energy Consultation.

Together, we’ll look at what’s been draining your energy and map out a simple plan to help you feel steady heading into December.

👉 Book your free consultation here: https://link.nutritionforhealth.net/widget/booking/IZcqDLtUuLyes41LVMsm

Start the new year feeling good — not recovering.

11/27/2025

11/27/2025

Before the holiday begins, I just want to say thank you.

Thank you for being here, for reading, learning, and taking small steps toward caring for yourself in a season that’s often busy and loud.

I hope this week gives you a few quiet moments of rest, laughter, and joy — whatever that looks like for you.

Wishing you a peaceful, happy Thanksgiving. 🧡

11/25/2025

Before this week picks up speed, take one quiet moment to check in with yourself.

Your body doesn’t thrive when you’re rushing — it thrives in rhythm.

The pause before you answer that text, the deep breath before the next task — those small moments are where your energy resets.

This season, don’t aim for perfection.

Aim for presence.

11/22/2025

If your patience feels shorter lately, your brain might just need a better fuel source.

The kinds of fats you eat directly affect how your brain cells communicate.
Processed fats can create irritability and brain fog, while real, healthy fats help you stay focused and calm.

Start simple:
🥑 Add avocado to lunch
🍳 Cook with real butter instead of margarine
🫒 Use olive oil over seed oils

Want an easy list of which fats support your mood and energy?
Download my free Healthy Fats Guide: https://health.amydilena.com/healthy-fats

11/20/2025

If you’ve noticed your energy dipping lately, it might not just be the shorter days.

When your cells don’t get the right kind of fuel, everything starts to slow down.

Healthy fats help your body create energy — keeping hormones balanced and cravings under control.

They’re one of the simplest ways to stay steady through the colder months.

If you’d like help knowing which fats support your energy (and which don’t), I created a free Healthy Fats Guide.
👉 Download yours here: https://health.amydilena.com/healthy-fats