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LWell Nutrition

Registered Dietitian-Nutritionists & healthcare partners offering Medical Nutrition Therapy & more!

LWell's Registered Dietitian-Nutritionists offer Medical Nutrition Therapy, Diabetes Self-Management, Group Nutrition Classes & Online Wellness Coaching.

11/17/2025

Your brain might be yelling,

📣 “FIX EVERYTHING. RIGHT NOW.”

But here’s the paradox:

Your nervous system doesn’t need another to-do list.

It needs a reason to stay.

In states of stress, your prefrontal cortex (the logical part of your brain) goes offline.

Pushing harder doesn’t bring it back online, pleasure does:
🌞 60 seconds of morning sunlight
🎧 A favorite song from 2008
🤣 A laugh you didn’t see coming
🧴 Lavender oil on your wrists
🫶 A hug that lasts more than 20 seconds

These micro-joys shift your internal chemistry.

They lower cortisol. Re-activate dopamine.

They signal: “It’s safe to be here.”

You don’t need motivation.

You need moments that make your body want to stay.

11/16/2025

You can’t think your way out of stress.

But you can breathe your way through it.

When your body is flooded with cortisol, your stress hormone, it hijacks your nervous system.

You feel wired, anxious, or stuck in “go mode”… even when you’re safe.

That’s where elongated exhales come in.

This activates your vagus nerve, which shifts your body into parasympathetic (“rest + digest”) mode.

Translation: Less cortisol = More calm.

It takes 60 seconds. No supplements. No screens. Just your breath.

Try it today and feel the shift.

11/15/2025

MYTH: “You just need more sleep.” 🙄

Truth? If that worked, you wouldn’t still be exhausted after 8+ hours of sleep!!!
The problem isn’t the quantity of your sleep; it’s the quality of regulation.
Because burnout, HPA axis dysfunction, and adrenal depletion aren’t fixed by more time in bed.

In fact, when your cortisol rhythm is off…
→ You wake up tired
→ Feel wired at night
→ And sleep doesn’t actually restore you

What you actually need:
✔ A stable cortisol rhythm (AM: high, PM: low)
✔ Blood sugar balance to reduce nighttime spikes
✔ Light cues + meal timing to re-train your circadian clock
✔ Mineral support for your adrenals (sodium, potassium, magnesium)

When you address these, sleep becomes effective again, because your body knows how to use it to heal.

11/14/2025

❌Burnout doesn’t start with collapse.
✅It starts with subtle whispers your body hopes you’ll catch.
➠Before your hormones flatline…
➠Before your energy tanks for good…
➠Before “one more thing” sends you into survival mode…

🚨Your body sends warning signs.

But most high-achievers brush them off.

Push through. Hustle harder.

Until symptoms get loud enough to stop you in your tracks.

This post breaks down 3 early signs your nervous system is overloaded, and why catching them now saves you months of recovery later.

→ Chronic fatigue that sleep doesn’t fix
→ Intense salt or carb cravings
→ Feeling “wired but tired” even at rest

These aren’t personality flaws.

They’re signals from your HPA axis, blood sugar regulation, and adrenal feedback loops, all asking for support, not shame.

And the earlier you intervene, the faster your body can respond.

✅Less unravelling.
✅Fewer systems involved.
✅Better outcomes with less effort.

Your body isn’t breaking, it’s adapting.

Let’s help it recover before the crash.

11/13/2025

Tried alllllll the “Healthy Habits” but still exhausted?

🥳You cut sugar.
🥳You started walking daily.
🥳You've taken magnesium at night.

So why are you still waking up tired?😴

Why does your energy tank at 3PM, no matter how clean you eat?
Why do you feel wired at night after a “relaxing” day?

The truth?

If your adrenals are dysregulated, habits alone won’t move the needle.

Here’s why:
🧬 Chronic stress reshapes your biochemistry.
It changes how your body uses minerals, how your brain responds to sleep cues, and how your hormones cycle.

⚡ Low cortisol doesn’t just mean ‘fatigue.’
It means your stress response is no longer adapting. Your body has downshifted into survival mode.

💊 Magnesium helps, but it’s not enough.
You might need to replenish sodium, potassium, and trace minerals. You might need to fix your circadian mismatch before sleep supplements can even work.

👀 Most “healthy habits” are based on bodies that are already regulated.

But when your nervous system is dysregulated, everything feels like a heavier lift, even rest.

That’s where root-cause support comes in.

We don’t just stack more habits. We find where the signal is broken…and reset it.

Because healing isn’t about doing more.

It’s about doing the right things, at the right time, for your body.

11/12/2025

How cortisol wrecks progesterone (and your mood)
→ It’s not just “stress is bad for hormones.”

It’s metabolic triage…and progesterone loses.❤️‍🩹

When your body is under chronic stress, it triggers your HPA axis to release CRH → ACTH → cortisol.

But here’s the biochemical catch:
🧬 Cortisol and progesterone both need pregnenolone (their hormonal “mother”).

In a calm, nourished state? Your body can produce both.

In a high-stress state? Your body steals pregnenolone to pump out more cortisol.

This is known as “pregnenolone steal.”

Why does it matter?

⬇️ Chronically low progesterone shows up as:
➠Heightened anxiety or low mood
➠Shortened luteal phase
➠Heavier or more erratic cycles
➠Trouble sleeping (especially post-ovulation)
➠Fertility issues
➠Feeling “wired but tired”

Progesterone is your calm, grounding hormone…it balances estrogen, soothes the nervous system, and promotes deep sleep.

Without enough of it, you feel emotionally fragile, hormonally unstable, and more reactive to stress.

And the spiral continues.
🔥 More stress → Less progesterone → More symptoms → More stress.

This isn’t a hormone deficiency problem. It’s a safety signal problem.

Your body knows exactly what it’s doing…it just thinks you’re in survival mode.

Rebalancing your cortisol rhythm doesn’t mean quitting life.

It means repairing the foundations:
✔️ Eat within 60 minutes of waking: protein, fat, and salt to calm the HPA
✔️ Ditch intermittent fasting if you’re in burnout
✔️ Support with adrenal minerals (Na, Mg, K)
✔️ Use light, breath, and rhythm to retrain cortisol flow
✔️ Sleep. Even a 20-min nap counts.
✔️ Buffer blood sugar swings, especially mid-afternoon
✔️ Reduce blue light at night (cortisol blocker = progesterone preserver)

Progesterone is built in safety, not in hustle.

And healing your mood may start with healing your morning.

11/11/2025

Why skipping breakfast can wreck your cortisol curve 👀
→ Especially if you’re already tired, wired, or inflamed.

Cortisol isn’t the enemy.

It’s supposed to peak within 30–45 minutes of waking to help you feel alert, energized, and focused.

But if you’re under chronic stress, your HPA axis (brain → adrenal signaling) can get scrambled.

And skipping breakfast?
❌ It amplifies the dysregulation.
❌ It prolongs the fasted state (aka survival mode).
❌ It spikes cortisol even higher while blood sugar tanks.

→ Result: anxiety, cravings, energy crashes, belly fat, and hormone chaos by mid-afternoon.

Especially for women, this pattern can create a feedback loop that tanks progesterone, disrupts thyroid function, and inflames the gut.

✅ What helps?
Protein + fat + fiber within 60 minutes of waking.

➠Think: pastured eggs with greens + avocado
➠Or: chia pudding with collagen + nut butter + berries

You’re not just “eating breakfast”...

You’re retraining your stress hormones to feel safe again.

✅This is nervous system support.
✅This is metabolic repair.
✅This is adrenal self-respect.

11/10/2025

🤔It’s not “just aging.”
🤔It’s not that you’re suddenly weaker.

🆘It’s that your inflammation bucket is full.

Think of your body like a bucket.🪣

Every stressor:
➡︎physical
➡︎emotional
➡︎chemical
…adds a few drops.

💦A poor night of sleep? Add some.
💦Blood sugar swings? Add more.
💦Past trauma that was never processed? It’s still dripping.
💦Gluten sensitivity, mold exposure, high histamine, toxic relationships, overtraining…

They all contribute, even when you think you’re managing.

In a healthy body, the bucket has drainage.
→ Antioxidants like glutathione
→ Detox pathways (liver, lymph)
→ Restorative sleep
→ Proper mineral balance
→ A regulated nervous system

But when the inflow > outflow, your bucket overflows.

That’s when you see the symptoms:
🚩Random fatigue
🚩“Mystery” inflammation
🚩Hormone imbalances
🚩Anxiety
🚩Burnout that doesn’t respond to rest

And here’s the kicker:
⚠ You don’t need a single massive stressor.

Just enough low-grade ones, stacked over time.

The solution?

Not just removing stress, but rebuilding your drainage capacity.
✅Support detox pathways.
✅Replenish minerals.
✅Regulate your nervous system.
✅Honor your body’s bandwidth.

Because the bucket isn’t broken.
It’s just full.

11/09/2025

If you’ve ever been told:
🙄“Don’t take things so personally”
🙄“You’re too emotional”
🙄“You just need thicker skin”

…read this twice:

You’re not “too” anything.

➠You’re depleted.

When your HPA axis is under chronic stress, your body enters a state of hyper-reactivity:
→ Your cortisol rhythm flattens
→ Adrenal reserves (sodium, potassium, magnesium) drop
→ Your nervous system loses its buffer

So even minor stressors feel like full-blown threats.

❌It’s not that you can’t handle life.
✅It’s that your biology is tapped out.

Burnout doesn’t just dull your energy, it sharpens your sensitivity.

Sound, light, people, emotions…it all hits harder when your internal defenses are thin.

The fix isn’t to be “less sensitive.”

It’s to rebuild the foundation.

Minerals. Blood sugar. Regulation. Rest.

Because what you’re feeling isn’t weakness.

It’s your body trying to protect you.

11/08/2025

💔You’re not lazy.
💔You’re not unmotivated.

❤️‍🩹Your adrenals are in survival mode.

When your stress response has been on high alert for too long, even small tasks can feel like a full-body event.

That’s not a mindset problem, it’s a metabolic one.

Chronic stress depletes key minerals (sodium, potassium, magnesium), dysregulates your cortisol rhythm, and keeps your nervous system in “on” mode…even when you’re trying to rest.

The result?
👉 Low-grade exhaustion that no amount of sleep or coffee seems to fix.
👉 Brain fog after one email.
👉 That feeling of “shutting down” after something small.

This is what burnout looks like from the inside out.

And it’s also what healing can reverse…when you stop pushing and start regulating.

11/07/2025

✅You’ve cleaned up your diet.
✅You’re getting your steps in.

Maybe you’ve even tried…
✅intermittent fasting
✅cutting carbs
✅or doubling down on workouts.

But there’s one sneaky culprit that continues to sabotage progress…your sleep.

When sleep is inconsistent, shallow, or too short (especially

11/06/2025

❌You’re not lazy.
❌You’re not broken.

But you might be living in a body that’s stuck in survival mode.

Chronic stress doesn’t always feel like panic or anxiety. Sometimes it looks like:
→ Salt cravings out of nowhere
→ A jaw that never unclenches
→ Needing caffeine just to feel human
→ That classic 3PM crash… every. single. day.
→ Feeling “tired but wired” at night
→ A sudden sensitivity to sound, heat, or light

💡 These aren’t random.

They’re stress chemistry, quietly hijacking your hormones, energy, and mood.

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1309 Jamestown Road
Williamsburg, VA
23185

Opening Hours

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Tuesday	9am - 4:30pm
Wednesday	9am - 4:30pm
Thursday	9am - 4:30pm
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https://www.lwell.com/

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