How to eat well when you’re time poor

How to eat well when you’re time poor

with Body Image & Food Freedom Coach Jemma

No time to cook?

Living off toasties, convenience meals and snacks?

Or simply skipping meals because there’s nothing in the fridge?

When you feel short on time, making healthy and nourishing meals are usually the first thing to go.

Which is okay…short term.

But your bodies fuel…what it needs to create energy, form hormones, heal your gut and make you feel calm…all come from the food you eat.

Without enough protein, carbs, fats, vitamins and minerals – your amazing body will slow down, feel sluggish and ick.

Not what you want!

But eating nourishing food doesn’t need to be complicated, hard or time consuming.

In fact, I prep a weeks worth of food in less than 30 minutes a week. The food is tasty, nutritious and is fuelling my body beautifully.

Wanna know how?

This episode on the podcast is for you where I chat with the queen of meal prep herself – Jemma from @inspire__wellness

She’ll show you how easy it can be, how quick it can be and take your worries away about how long each food can be stored for.

So you’ll always have a tasty & nutritious meal ready to grab whenever you need it.

    P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

    Irritable & Snappy? 4 reasons why

    Irritable & Snappy? 4 reasons why

    The reasons why and how to feel as calm as a cucumber

    Feeling easily frustrated for no reason at all?
    Maybe snapping at the drop of a hat?
    Or reacting to things that normally wouldn’t bother you?

    The good news is, this isn’t the real you.
    The even better news? We can do something about it to make it stop.

    The way you’re feeling is because your hormones are out of balance.
    There are 4 key hormones and neurotransmitters that make you feel super irritable when they’re out of balance.

    Ands in this podcast episode, we’re going to explore each of those four hormone imbalances so you can discover:

    1. Which hormone is out of balance in your body and making you feel easily irritable
    2. How to get it back into balance

    P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

    From Exhausted To Energised: My Naturopath Method

    From Exhausted To Energised: My Naturopath Method

    What on earth is a naturopath and how can they help me go from exhausted to energised?

    You’re not the only one who’s wondering and I’m glad you asked.

    When you’re exhausted, your body is screaming out SOS to save it before it crashes.

    When you’re exhausted, cortisol comes to the rescue to keep you afloat…but that’s at a great cost and causes issues such as feeling overwhelmed, scattered, irritable, flustered, stressed, brain foggy, WHICH THEN makes you more tired.

    Nasty cycle, right?

    But fear not, because getting you out of this pickle is my jam.

    I can help reduce your stress and overwhelm in hours, boost your energy in days and increase your motivation in weeks.

    Feeling exhausted and on the verge of burnout is not an *expected* way of life just because you own and run a business.

    You can have a phenomenal work-life balance where you feel energetic, calm and motivated everyday.

    Let me show you how in today’s podcast episode.

    Listen now by pressing play below or on your fav podcast platform.

    Let’s start with the beginning, what the heck is a naturopath?

    Now, I’ll be the first to admit, I’d never seen a naturopath and I didn’t even know what they were until I started studying my degree in naturopathy.

    I know a naturopath is a term or a person that people generally don’t know. Don’t know what we are or what we do. So to give you a little background, a naturopath is kind of like a nutritionist, but we also do herbs. A naturopathy degree is a four year degree where we cover diet, nutrition, lifestyle, counselling but we also do herbal medicine. So it’s a holistic approach encompassing your entire health overall from the mind and the body.

    This holistic approach that naturopathy uses, focuses on supporting the root cause of why you feel tired or stressed or anxious or overwhelmed so that you get long term relief from feeling this way and can get your body working as optimally as possible long term. Naturopathy doesn’t just give you a bandaid approach and sends you off on your merry way.

    Plus, naturopathy has the added benefit of using herbs to get you really quick results too. This is especially brilliant for overwhelm and exhaustion so you’re feeling calmer, clearer and energetic quickly and can feel like a human being again so you can keep working on your business and enjoy your life at the same time without needing to take a month long vacation just to get some energy back.

    Because of this reason, naturopaths have a lot in their toolkit to support overwhelm, exhaustion and burnout.

    Because burnout is your mind and body’s response to reaching its limit where it has no more to give. No more energy to give. No more motivation and no more oomph. When your body reaches this point, you’ll feel overwhelmed, exhausted, anxious and drained like you’ve just hit the wall and have no more to give.

    These symptoms, which collectively represent burnout, is because biochemically, your body can’t sustain you or your energy any longer.

    It’s not your mindset where you’re giving up or thinking negatively. It’s not the fact you need motivating to get your oomph back for your energy to come back. Burnout is where biochemically, your body’s reserves have been depleted. Your body has no more to give.

    Your body’s reserves need replenishing. And only once your body is replenished, can your energy, motivation and calm come back.

    This is where naturopathy works phenomenally well. Because it focuses and supports those biochemical responses that have happened in your body really really well. Naturopathy can use nutrition, lifestyle support and herbal medicine to replenish your bodys reserves.

    Naturopathy can replenish your body so that your body has the capacity and ability to work like it’s supposed to. It can support your adrenals, it can support your nervous system and your brain and your gut and everything so that you will feel energized again, so that you’ll be feeling calmer, be thinking clearly and easily, and not be feeling stressed, overwhelmed or anxious.

    With all the tools in my toolkit as a naturopath, I’ve found following this four prong approach has worked wonders for my clients to help them ditch their overwhelm and exhaustion for clarity, calm, energy and motivation.

    It works phenomenally well and quickly so you don’t have to take time off from your business or your life but can create a really amazing work-life balance that fills you with passion and inspiration and drive everyday.

    What is this four pronged approach?


    Prong 1: bandaid support

    The first prong, and the one I find is critical to feeling energetic and clear again, is bandaid support.

    Now we know how to look after our bodies. We know we should eat better, sleep better and relax more for our bodies to work.

    But when you’re burnt out and you’re drained and flat, you need to feel better now. Not in 4 to 6 months time when that good food and good sleep eventually replenishes your body. You have a business to run. You have a life to live, a family to be with and friends to connect with. You don’t have the luxury of taking 4 months off to feel like a human being again.

    And this is where bandaid support is incredibly beneficial.

    We need you feeling energized, we need you feeling motivated and we need you feeling calm and happier. As soon as physically possible.

    This bandaid support comes in through use of particular nutrients like magnesium, zinc and B vitamins and specific herbs for particular symptoms like herbs that reduce your overwhelm, herbs that help you feel calm instead or anxious or stressed or herbs that make you feel energised and motivated rather than feeling flat and exhausted.

    One particular group of herbs that are vital for burnout, are adaptogens.

    Herbs that have an adaptogen action, work on your adrenals to rebalance your cortisol levels. So cortisol is your stress hormone and the hormone which plays a really big role in making you feel overwhelmed, brain foggy and fatigued. So, depending if you’ve got low or high cortisol or if your cortisol rhythm is totally out, adaptogen herbs balance your cortisol levels back to where they’re supposed to be for optimal health.

    Adaptogens help to reduce your perception of stress. So, for example if you spilt your coffee, and you’re burnt out, stressed, overwhelmed, exhausted and easily irritable, spilling over coffee can feel like the worst thing in the world and it can make you suddenly snappy and irritated and really frustrated and pissed off. But adaptogens work to reduce that perception of stress. So if you’re taking adaptogens and it’s balancing your cortisol, the next time you spill your coffee. It doesn’t feel like the end of the world. To be honest, it probably won’t faze you at all. It’ll just be like “oh damn, I’ll go make another”. That’s it.

    So herbs and specific nutrients work really well to balance your cortisol, and reduce your brain and adrenals perception of stress. So that you’re not feeling overwhelmed, chaotic, scattered and exhausted.

    These herbs are also beneficial to revitalize your energy levels back up so that you’re feeling energetic again. So that you can go from feeling drained and flat to suddenly having more energy, being able to make it throughout the day without needing to nap, not waking up dragging yourself out of bed and easily having more clarity in your brain rather than trying to think through a cloud of smoke and sludge.

    And these herbs can boost your dopamine levels to help you feel motivated quickly and give you the oomph to be productive and inspired and get work done easily. As well as herbs that help you to feel calmer and happier rather than anxious, antsy or hopeless, so you’re not feeling so scattered or overwhelmed.

    These herbs and nutrients are vital to give you the bandaid support you need to be able to carry on with your business and your life in an energetic, motivated and calm way so that overwhelm, exhaustion and burnout doesn’t have to stop you in your tracks.

    Because it’s super hard to try and eat better food or do work when you’re so tired you just want to close your eyes and nap.


    Prong 2: restore healthy habits

    The second prong is restoring healthy habits.

    Now that you’ve got bandaid support so you’ve got energy and you’re feeling calmer and you’ve got the space to be able to think easier and have clarity. It’s getting those everyday healthy habits back in place, that might have slipped from your priority list and everyday life.

    It’s these healthy habits that are essential to replenish your body to get you out of burnout and prevent burnout from happening again.

    These are things like…

    • Making sure you’re actually sleeping, and if you are sleeping, are you’re getting good quality sleep? So you’re not waking up during the night, or tossing and turning a lot.
    • Your eating habits. So are you eating regularly, what are you eating, your snacking and balancing your meals for optimal energy and health.
    • Self care and time out for your brain and for your soul that you can do regularly to keep your cortisol in check and low long term.

    It’s the daily healthy habits that are essential to re-energize and replenish your body’s reserves back to an optimal level and allow your body to cope on a day to day level without flatlining or getting depleted again.


    Prong 3: lifestyle routine

    The third prong is lifestyle. Looking at your lifestyle and seeing if you’ve created a life that nurtures, energises and uplifts you, or a lifestyle that depletes, drains and overwhelms you.

    Have you asked yourself…

    • What kind of business you want? Not just a business, but how many days and hours you want to work? What kind of work you want to do or what you’d want to delegate?
    • What kind of life do you want? How much free time? What relationships and what are they like? What hobbies? What wake up and sleep times?

    And are all these answers a far off whimsical dream, or have you set things in place to make that lifestyle – your business and your life – a reality? Are you living that life?

    For example, if you only want to work 9 to 5 in your job – are you doing that, or are you working from 7am to 1am everyday, including the weekends?

    This third prong is so important to realise what lifestyle you want and what lifestyle will nurture and replenish your health naturally so it makes you feel energised and calm. Rather than constantly living a life where it’s depleting you and resulting in overwhelm, exhaustion and burnout unless you take an extended holiday regularly.

    There is a lifestyle where your business and your personal life can fuel and replenish your body and mind, rather than drain you.


    Prong 4: mindset

    And then the fourth prong is mindset.

    This isn’t just mindset in terms of your mindset around your business, or if you think you’re gonna succeed.

    It’s the nitty gritties of your mindset.

    • Is your mindset currently creating calm, abundance and energy?
    • Or are you currently in a thinking pattern and a mindset pattern that drains you, promotes overwhelm and promotes feeling scattered and anxious?

    For example what’s your current attitude towards business?

    That if you hustle, hit the ground running and work hard your business will be successful?

    While this mindset may propel you forward at a fast trajectory in your business, it’s also a one-way ticket to exhaustion and burnout. This mindset keeps pushing you forward and encourages you to work hard, which depletes your body’s energy reserves and your cortisol goes up. It’s the perfect cocktail to feel exhausted, overwhelmed and stressed. Especially when all that hustle isn’t giving you the results you want – you often end up just hustling harder believing success is just around the corner.

    Another mindset that drains you is believing things have to be perfect before you put it out into the world.

    You may be working on a new program or a free ebook to use as a lead magnet, but you end up spending hours on it because you want it to be perfect before making it available. Because you may believe no one will buy it or sign up for it if it’s not perfect. If the colours don’t gel well, if the writing isn’t spot-on and if the design isn’t super appealing to the eye.

    So you work on it and work on it and work on it for days, but because you can’t quite get it perfect, you delay making it available or you never actually end up putting it out into the world.

    This mindset around your product needing to be perfect drains your reserves because you spend so long working on it that you end up doing longer days trying to finish it plus complete everything else on your to-do list which leaves you mentally exhausted. And it amps up your anxiety and overwhelm because you worry it’s gonna be a total flop and failure.

    Having a mindset that energises, calms and motivates you is crucial to avoid burnout.


    As a naturopath, I use a holistic whole picture approach that gets you out of exhaustion and burnout and prevents it coming back.

    Prong 1: bandaid support – I can make you feel better, quick.

    We’ll reduce your anxiety and your stress within hours, we can boost your energy within days, and we can boost your motivation and your productivity within weeks, so that you can start feeling like a human being again to be able to run your business and live your life without needing a 4 month holiday.

    Prong 2: restore your healthy habits so we can sustain your health so that your health will always provide you energy, calm and motivation, even when that bandaid support is gone. Your healthy habits are the foundations to preventing burnout long term.

    Prong 3: figure out if you have a lifestyle that nurtures you. So it energises you, promotes  calm and productivity rather than drain you and leave you feeling exhausted, scattered and overwhelmed.

    Prong 4: if you’ve got a mindset that nurtures you leaving you having clarity and feeling energized, motivated, and calm, or is your mindset currently draining you and make you feel anxious, scattered and overwhelmed.

    These four prongs replenish your body and give you energy, motivation and calm so you can continue to create, grow and scale your business and make the life of your dreams a reality.

    As a naturopath, I use this four prong approach to…
    • Give you the energy and the productivity to create a business where you’re working minimal hours, but you’re still earning bucket loads of profit.
    • A work life balance where you’re not doubting yourself and feeling overwhelm with everything you need to do.
    • A life where you’re spending the weekends, and week nights, not working but actually spending them with your partner, friends and family and not feeling guilty that you should be doing work.
    • Where you have the freedom to do anything you want – go on holiday, go to any event or activity you want and your business will continue to be super successful and profitable.

    Naturopath’s have so many tools up their sleeves to quickly get you out of burnout, get you feeling amazing and prevent burnout from creeping back in in the future.

    Because the truth is, just because you own and run a business doesn’t mean you should be feeling drained, exhausted and overwhelmed all the time.

    P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

    Your In-Built Anxiety Alarm System

    Your In-Built Anxiety Alarm System

    Your In-Built Anxiety Alarm System:

    The Symptoms That Tell You When Your Anxiety Is About To Flare

    What if you could have alarm bells that tell you when your anxiety is about to appear? So the instant you hear them, you can quickly stop your anxiety before it even has the chance to show up.

    Lucky for you – you do.

    You have an inbuilt alarm system of symptoms that show up before your anxiety will – days and months in advance.

    Unfortunately, these in built alarm bells don’t help you out with the anxiety you experience before going on a first date, asking your boss for a raise or before sitting an exam.

    But these inbuilt alarm bells do help you to know when that random anxiety might show up. Or when you might experience anxiety with your usual every day life.

    Your body will give you a bunch of symptoms to scream out at you “SOMETHING’S NOT RIGHT”. If you ignore those symptoms, then anxiety will eventually manifest.

    If you’re wanting to know what those inbuilt alarm bells are – the symptoms that tell you anxiety might be on the way – then this episode is for you.

    Download the podast episode from your fav podcast platform or hit play below.

    Want the weekly check-in I use to monitor how my health is going to know if anxiety is lurking in the shadows?

    Pop your details in below and it’ll be in your inbox in a jiffy.

    Anxiety Weekly Check in

    Today’s episode we are talking about your:

    In-built anxiety alarm system

    Today I want to talk to you about how to listen to your body. How to listen to your symptoms and know which symptoms are an in-built alarm system that tell you when your anxiety is about to flare. And it might not just be anxiety that’s going to flare, it could bring depression along for the ride and that makes for a really crappy party of the 3 of you.

    The thing is, your body and all your body systems don’t work in isolation.

    • Your gut influences your brain and mood and your brain and mood influence your gut.
    • Your hormones influence your mood and your mood can influence your hormones.

    All your body systems are interconnected, and they all influence one another. There are just certain body systems that will manifest symptoms earlier than others.

    When it comes to anxiety,  there are certain symptoms that you should be watchful of.

    When these symptoms start to pop up, it’s a big red flag that you’re heading in the wrong direction and if you don’t do something about it, anxiety is gonna pop up in all it’s anger and glory.

    I don’t mean just knowing “I’m stressed” or knowing that you’re feeling antsy, on edge, uneasy or any of those anxiety symptoms.

    I’m talking about the symptoms before the anxiety symptoms show up.

    If I listened to my body and identified these symptoms when they first popped up, I wouldn’t have disregarded them and brushed them off like they’re nothing. I wouldn’t have ignored them, because the anxiety that came out the other side was bad. Like really really bad.

    Lying in bed in foetal position just wanting my anxiety to go the hell away. Wishing I could press a button and just feel at peace. It was the first time I ever wanted something that would make me feel numb. And that was a scary thought in itself.

    So the biggest lesson I learnt was: Don’t. Ignore. The. Symptoms.

    The symptoms that are the signs that something nasty is coming. Right now you’re at an advantage because you can recognise these symptoms and do something about them before the anxiety shows up.


    alarm bell #1: Energiser-bunny energy

    About 3 months before my anxiety arrived I was mildly stressed. I had a lot on my plate and I thought I could handle it all.

    It was that motivating kind of stress, the one where I was flooded with adrenaline and turned into the energiser bunny getting everything done.

    That was symptom number 1, where small moments of stress turn into ongoing stress. And that ongoing stress, turns into feeling like you’re running on adrenaline. It may seem great in the moment and you’re thankful for all the extra motivating energy, but that adrenaline is not healthy when it’s constantly being released.

    The fact you’re relying on adrenaline for energy is bad because that means your own energy stores have run out and you’re using your adrenals to fuel your everyday life. This isn’t good or healthy for your body.

    That feeling of running on adrenaline and buzzing around on what feels like ‘feel good stress‘ – is not a feel good stress response and is the first sign I want you to watch out for.

    It’s a sign that you need to dial it back and prioritise self care time to recharge your batteries and get rid of your adrenaline. That adrenaline needs to be reigned back in and you need to give your body a chance to slow down. It will feel like you’re going against the grain, but the quicker you reign it in, the easier it is to prevent your anxiety from showing up.

    alarm bell #2: headaches 

    Symptom number 2 came in the form of headaches.

    You may be someone who gets stress headaches and this is a fantastic sign that your body is struggling with your current life load.

    Or you may be someone who hasn’t connected those dots before.

    Headaches pop up for a number of reasons and a lot of them are the precursor to anxiety.

    • One: stress can cause tightness around your neck and shoulders which causes headaches. That uncontrolled stress will morph into anxiety if it isn’t reigned in.
    • Two: inflammation in the body and dehydration also cause headaches, and both inflammation and dehydration trigger your stress response which leads to anxiety. Inflammation also has the nasty effect that it stops your brain from making your feel good and calming neurotransmitter serotonin (the brain chemical which makes you feel calm and happy).
    • Three: high histamine can trigger your headaches. To me, this ones the worst because histamine can directly cause anxiety. Histamine isn’t just part of an allergic or hayfever reaction making your eyes and nose itchy and runny. Histamine is also an excitatory neurotransmitter in the brain and when lots of histamine is made, it can cause anxiety and depression.

    Headaches are a big sign that you need to slow down and give yourself some rest before it gets any worse and anxiety appears.



      alarm bell #3: changes to your period

      Symptom number 3 is changes to your period.

      This can be:

      • Your period coming late or totally skipping your period
      • Period cramps
      • Breast tenderness
      • Feeling extra tired at your period

      If your period suddenly changes, your hormones have changed and become out of balance. Your hormones are supposed to fluctuate throughout your cycle, but if you didn’t ovulate you won’t have enough progesterone and your oestrogen can become too high.

      This change to your hormones causes all those symptoms: late period, skipped period, period cramps, breast tenderness, or fatigue around your period.

      Why is this an important symptom for anxiety?

      Well your hormones influence your mood.

      If you aren’t ovulating, then you’re not making any beautiful progesterone which is your anti-anxiety hormone. Progesterone boosts the GABA effect in your brain to make you feel calm.

      When your body is stressed or out of whack, it messes with your hormones and stops you from ovulating which alters your period and the symptoms you get around your period. This change to your hormones messes with your mood and increases your risk of experiencing anxiety and having a super emotional and irritable period.

      A period that’s out of whack is always a big sign for me that something is out of balance in the body.

      The most common reason is stress. Stress tells your body it’s not safe to have a baby right now, so it changes the signal from your brain to your ovaries telling you to ovulate and have a healthy cycle. No ovulation = no progesterone. No progesterone = anxiety.

      So, that buzzing feel-good energy you were experiencing initially is starting to take a toll on your hormones, and that high histamine that caused your headaches is increasing your oestrogen levels throwing your hormones out of whack and your period out of whack.

      The end result? You lose your beautiful progesterone and get one step closer to feeling anxious.


        alarm bell #4: problems sleeping

        After the buzzing energy, the headaches and your out of whack period comes the changes to your sleep.

        When your hormones and neurotransmitters change, they lose track of when they’re supposed to be high to give you energy and low to allow you to sleep. The end result = your excitatory, stimulating neurotransmitters and hormones are high at night time when they should be low to let you sleep.

        • This ends up making it really hard to fall asleep, resulting in you being awake for hours.
        • Or it could also mean you wake during the night around 2-3am and you may be up for hours if your mind starts going.

        A big reason for this is a lack of GABA.

        Your neurotransmitter GABA is what keeps you asleep at night. GABA is also your calm, anti-anxiety neurotransmitter.

        Your lack of GABA is impacting your sleep. But that lack of GABA will also start to make you feel anxious, too.

        If you’re struggling to fall asleep or stay asleep, it’s time to look into why and get it sorted, as sleep is soooooo important to heal your body and mind to prevent anxiety from appearing.



        alarm bell #5: fatigue

        If you ignore the adrenaline buzzing feel-good energy, the headaches, struggling to sleep and your odd period, you might not ignore this next one.


        And I’m not talking about feeling sooo tired you could fall asleep on the spot. I’m talking about more subtle fatigue.

        • It’s where you’ve slept great but you still feel exhausted the next day.
        • It’s the feeling where your eyes are heavy to open in the morning but you might feel fine during the day.
        • Or it could be where you make it through all morning just dandy, but after lunch it’s a physical effort to finish your work.
        • It could even be that your physical energy is totally fine, like you could go run 5km and have energy to spare, but you’re head is so heavy. Like there is this grey thick, foggy wall in your mind and it takes physical energy to try to get through it to find your thoughts on the other side. Aka. brain fog.

        You just want to sit there and close your eyes because your mind is so tired that it just doesn’t want to think anymore. Like your brain is a blank canvas, and you have to use energy to go searching for words. Fatigue can show up in various ways, it may be just one or it could be a combo of both mental and physical fatigue.

        But this fatigue is incredibly important to pay attention to.

        This fatigue has set in because your adrenaline supplies are running really low. By this point, your body can’t make any natural energy anymore so you’ve been running on adrenaline alone with some histamine thrown in to try to keep you awake.

        This combo of only running off adrenaline and histamine causes symptoms such as:

        • A racing heart despite how exhausted you feel.
        • You may struggle to get a really deep and nourishing breath of air
        • Your chest may start to feel really tight
        • Your thoughts may begin to swirl around in chaos in your head.

        This is especially the case if you have oodles of energy to burn in your physical body, but your mind is too exhausted to think with any kind of clarity.

        I implore you with all my heart: pay attention to this.

        Although you’re feeling tired, this is where anxiety so, so, so easily sneaks up. You’re right at the edge of the cliff here, and one wrong step can push you over the edge where anxiety shows up in full force.

        If your body is relying on adrenaline and histamine to keep you functioning each day, anxiety will be an unfortunate side effect of these hormones and neurotransmitters. Because adrenaline puts you into that fight or flight response and kick-starts your brain into chaos. They’re allowing you to have energy, but they’re also causing you to feel anxious, have a racing heart and a tightness in your chest.

        if you ignore all alarm bells…

        you’ll eventually run out of adrenaline.

        • You’re motivation will plummet
        • You’ll feel so fatigued and exhausted
        • And you’ll begin to feel numb, apathetic, and like a total shell of yourself
        • You may struggle to feel or express emotions,

        This is where secondary depression shows up. It’s depression that’s appeared because your anxiety has drained your body and mind dry and you’re exhausted.

        Any of these symptoms from the buzzing energy, to getting headaches, skipping your period or feeling fatigued could come on slowly or hit you in the blink of an eye.

        My biggest challenge to you is watch out for these symptoms and signs, because they are your inbuilt anxiety alarm system to tell you that you’re heading down the wrong tunnel and the light at the end of that tunnel isn’t peace, it’s anxiety.



        weekly anxiety report card 

        I have a handy trick of the trade for you.

        My absolute favourite way to keep track of these symptoms is a rating system I created after I plummeted into the depths of anxiety back in early 2019.

        Our lives are busy, and it’s easy to forget to take note of your health to know how you’re doing.

        We subconsciously brush symptoms aside all the time – I know I sure do. Especially when we have so much going on in our lives and a late period or extra energy don’t seem like a big deal.

        I have a checklist I go through and rate my health at the end of every week to see what areas I’ve been slipping on so I can quickly get myself back on track and avoid feeling anxious.

        Download this weekly check list, grab your diary and write a reminder or set an alarm that goes off at the same time every week. It could be 9am or 6pm every Sunday – whatever time is best for you to pause and reflect and not be disturbed.

        Pop in your diary and phone to go through this weekly check in and rate how you’ve been feeling for that week:

        • How your energy is
        • How your sleep has been going
        • If you’ve had any headaches
        • How tight your muscles are
        • When your period came or any period related symptoms that popped up

        Rate each week to see where your health is dropping and quickly get on top of it before it has the chance to morph and manifest into anxiety.


        Why Do I Feel Anxious? The 3 Biological Causes Of Anxiety

        Why Do I Feel Anxious? The 3 Biological Causes Of Anxiety

        Why Do I Feel Anxious?

        The 3 Biological Causes Of Anxiety

        Have you ever woken up feeling anxious with an iron grip squeezing your heart?

        Or maybe you’ve randomly felt anxious in the afternoon despite the fact there’s nothing to be anxious about?

        Or have you experienced anxiety for days or weeks at a time even though what made you feel anxious in the first place is now long gone?

        You’re experiencing this anxiety because of the biological drivers of anxiety. The hormones and brain chemicals that produce an anxious response in your body and mind. The racing heart, tight chest, sweaty palms, struggle to take a deep breath and the chaos of thoughts going round and round in your heart.

        It’s the type of anxiety that your mind is struggling to rationalise through, even though you know you’re totally OK and there’s nothing to be anxious about.

        When you’re body is swimming in these hormones and brain chemicals such as glutamate, adrenaline and histamine, your body and mind can’t help but feel anxious.

        The problem is, why has your body made them in the first place? And why isn’t your body getting rid of them?

        If you want to know the answers, then today’s podcast episode is a must for you.

        I’ll be diving deep into why you’re making these 3 hormones and brain chemicals in the first place and how to get rid of them so that you can ditch the anxiety and embrace the calm again.

        Download the podcast episode from your fav podcast platform or hit play below.

        Today’s episode we are talking about the:

        biological drivers and causes of your anxiety

        What does this mean?

        It means the biological chemicals, hormones or neurotransmitters that your body creates when you’re feeling anxious.

        But here’s a little secret: they can also cause you to feel anxious.

        #1. Thoughts & Beliefs

        I talk a lot about your thoughts and subconscious beliefs triggering an anxiety cascade. You might see, hear or think of something that triggers a subconscious belief in your mind, which activates places like your amygdala in your brain (aka. your fear centre), and this recognises that situation you’re in or thought you’re having as ‘holy heck – this is scary, I don’t like this, run the heck away’.

        BAM – your body launches an anxiety response and you get the pounding heart, tight chest, struggling to get a full breath, feeling sweaty and negative thoughts going round and round in your head.

        These thoughts and beliefs are one kind of anxiety trigger. They’re the most common anxiety triggers experienced in the world. Those beliefs you’ve collected throughout your life are all designed to protect and save you. So if your brain and belief deems something as scary, it will trigger an anxiety response in your body and mind to make you get away from it as fast as possible.

        Unfortunately, not all the beliefs you’ve collected in your life warrant an anxiety response, but it’s happening subconsciously at the moment. Luckily, that belief can be rewired – but that’s a topic for another day.

        #2. Hormones & Brain chemicals

        The second cause of your anxiety, are these hormones and brain chemicals called neurotransmitters which made in your body.

        Because without even having an anxious thought or belief to make you feel anxious, you can still feel anxious because your body is swamped in these hormones and neurotransmitters. These hormones and neurotransmitters were made from a different signal, something else in your body told them to be made – like you experiencing hayfever or not sleeping – and so these hormones and neurotransmitters were made in response to your hayfever and lack of sleep, but they still carry out an anxiety response in your body too.

        These hormones and neurotransmitters don’t discriminate. They get made, and they’ll do everything that they’re supposed to do. So yeah, they’re responding to your hayfever and lack of sleep, but they’re also going to make you feel anxious. Because that’s their job.

        So even without an anxious trigger – you still end up feeling anxious.

        Sucky, right?

        • This means you can wake up feeling anxious and you have no idea why.
        • Or maybe anxiety decides to hit and your heart starts racing in the afternoon…and you have no idea why.
        • Or even when your anxiety flares up for a reason but then it seems to last for days or weeks before you feel like your calm self again, despite the anxious situation having long gone.

        This feeling of anxiety in your body and mind is driven by these hormones and neurotransmitters. And usually in someone who feels anxious like this – these neurotransmitters and hormones just hang around way too long. Way longer than they’re supposed to.

        The good news is, there are ways to get rid of these hormones and neurotransmitters that are causing your anxiety. When they’re not there, your body and mind won’t be feeling anxious anymore. Halle-freakin-luyah!


        What are these hormones and neurotransmitters that make you feel anxious and how can you get rid of them?

        1. GLUTAMATE

        You may not have heard of glutamate before, but I bet you’ve heard of GABA. Well, these two are neurotransmitters or brain chemicals and they work like a see-saw.

        On one side of the see-saw you have glutamate which is your excitatory neurotransmitter. It’s the one that stimulates your brain, makes it buzz like crazy, has your thoughts swirling round and round, makes you feel frazzled and is the one responsible for making you feel anxious.

        • Glutamate is your anxiety neurotransmitter.

        On the other side of the see-saw is GABA. GABA is your calming neurotransmitter. It calms your mind, makes you feel really good and cosy and safe. The medication Valium and other benzdiazpines tell your brain you have more GABA, so this is why they’re used in anxiety to make you feel calm.

        • GABA is the absolute queen at reducing your anxiety.
        #1. The thing is, you need glutamate to make GABA.

        Glutamate is still essential in your brain, but it’s like how your bedroom only needs 1 or 2 lights on to be able to see in your room at night. Glutamate is there to carry out some function (it helps with memory and learning), so you want a small amount of it so you can see in your bedroom when it’s dark.

        But imagine if every square inch of your bedrooms roof and walls were covered in a light bulb – like 50 lightsso when you turned your lights on at night, you’re blinded by wayyyyy to much light. It’s too much and too blinding.

        This is the same thing if you have too much glutamate in your brain. If you have too much, your brain is wayyyy to stimulated and it makes you feel anxious.

        #2. The other bummer is glutamate can cause oxidation and inflammation in your brain.

        When your brain is inflamed, you can’t make your serotonin neurotransmitter. Serotonin is the neurotransmitter that makes you feel happy and calm as well. So too much glutamate means not enough serotonin and an extremely stimulated and anxious brain.

        How can you get rid of glutamate?

        Glutamate makes GABA, so why isn’t your brain taking all that glutamate and turning it into GABA?

        Well, this could be because you haven’t got the cofactors needed for glutamate to turn into GABA. The key cofactors being:

        • zinc
        • vitamin B6 (and you especially want the vitamin B6 to be in pyridoxal-5-phosphate or P5P form)

        Without enough zinc or vitamin B6, glutamate can’t go anywhere and GABA can’t be made. So you end up with too much glutamate, not enough serotonin and not enough GABA. The perfect recipe for an anxiety cocktail.

        So my challenge to you is to reduce how much glutamate you have in you brain.

        How do you do this? Make sure you’ve got enough zinc and vitamin B6 to allow your glutamate to turn into GABA. And wa-laa – a beautifully calm and anxiety-free brain.


        2. Adrenaline or epinephrine 

        You might also know adrenaline as one of your stress hormones. Y’know, the one that gives you the racing heart, the tightness around your chest, the sweaty palms and armpits, feeling hot and bothered, racing energy through your veins, struggling to get a deep breath, the sticky glob in your throat, and the panicky thoughts. Do those symptoms sound familiar?

        Adrenaline puts your body into the fight or flight response. The same response you go through when you’re anxious.

        Adrenaline is beautiful if you need to run away from a tiger or get out of the way of a car zooming down the street. It’s not so great if you’re just lying in bed.

        Adrenaline is released into your body when you’re feeling anxious, because your body see’s that anxiety situation as scary and is trying to do you a favour by giving you the juice to run away from the scary trigger.

        It’s a life saving response – you have just evolved that you aren’t running away from tigers and lions as much anymore. Instead your life is filled with overwhelming to-do lists, a job interviews, first dates or exams which all trigger the same adrenaline fuelled fight or flight response.

        The thing is, we want this adrenaline to stop once the anxiety trigger is gone.

        • To-do list written down – you should feel calm.
        • Job interview finished – you should feel calm.
        • Scary situation gone – that anxious feeling should be gone.

        But when you’re still feeling anxious despite the overwhelming to-do list, exam or job interview having been long gone – this is where adrenaline becomes a problem.

        What’s happening, is you’re body isn’t getting rid of that adrenaline.

        Instead, your body keeps recycling it again and again and you continue to feel frazzled, uneasy, overwhelmed and anxious even when your mind is telling you it’s ok to feel calm now.

        Why isn’t your body getting rid of that adrenaline?

        It may be because your enzymes that break down adrenaline aren’t working at their best. The most important enzymes that break down and get rid of adrenaline are COMT and MAO. These two enzymes are responsible for breaking down your catecholamines in your body, and adrenaline is a catecholamine.

        So your body has been told to make adrenaline in response to something that triggers your anxiety, but then you can’t break down and get rid of that adrenaline – well then that adrenaline is going to keep telling your body it’s in fight or flight mode and make you feel anxious long after the anxiety trigger is gone.

        Unfortunately, anxiety isn’t the only thing that triggers your fight or flight response.

        Anytime your body feels stressed, you release adrenaline to produce a fight or flight response. And stress doesn’t just mean your perceived stress such as running late or being stuck in traffic.

        Stress can be caused by:

        • arguing on the phone
        • comparing yourself to the glamorous lives on social media
        • having a million things to do
        • when your body is too hot or too cold
        • when you’ve slept terribly
        • when you’re sick
        • when you stub your toe
        • there’s inflammation in your body

        Your body launches a stress response to things in your life and to biological things happening in your body.

        Even if you don’t have anything making you feel anxious, if your body launches a stress response, that adrenaline floating around in your body can be making you feel anxious for seemingly no reason at all.

        Even worse, if you’re not getting rid of that adrenaline via your COMT or MAO enzyme pathways, then that random feeling of anxiety will linger for a long time.

        Another key sign of a sluggish COMT enzyme pathway, is that you easily feel anxious or buzzing after caffeinated drinks such as coffee, coca cola or green tea. This is because COMT breaks down the catechol found in these caffeinated beverages, so if COMT isn’t working well then you’re easily stimulated when you have them.

        How can you get rid of adrenaline?

        Even if your MAO or COMT pathway aren’t working very well?

        Don’t worry, I’ve got you sorted.

        There are 3 main ways to get rid of your excess adrenaline:

        • Vitamin B2. Vitamin B2 is an essential cofactor for MAO to work well. If you’re B2 deficient, your MAO enzyme pathway is gonna be sluggish and slow to get rid of your adrenaline.
        • Magnesium. Magnesium is an essential cofactor for COMT to work well. If you’re magnesium deficient, your COMT pathway is going to be sluggish. And the common issue is when you’re stressed, you actually pee out a lot of your magnesium you stored in your body so stress itself makes you more likely to be magnesium deficient, and you need that magnesium for COMT to work well to get rid of your adrenaline.
        • Gentle exercise. In the cave man days, running away from that lion was using up their adrenaline so at the end of the chase, they weren’t on an adrenaline high anymore. Doing 20 minutes of walking morning and night is much better at clearing adrenaline than a 1 hour gym session.



        3. Histamine

        You may not have heard of histamine and anxiety being connected, but oh boy histamine packs a real doozy.

        You see histamine is also a neurotransmitter found in your brain. Histamine in your brain is essential to make you feel alert, help with learning and your memory. But too much histamine causes too much stimulation in the brain and you become super alert.

        Excess histamine in the brain has been associated with increased anxiety and depression.

        Why are you making so much histamine in your brain?

        Well, histamine is at the very top of your stress cascade. Anytime you’re stressed, histamine is one of the first molecules to be made.

        Yay for running away from a lion. Boo when you’re simply feeling too hot or feeling frazzled.

        Why isn’t your brain and body getting rid of histamine?

        Well that all depends on the enzyme HNMT in your brain. HNMT is what breaks down the histamine in your brain, so that your histamine levels come back down again and you feel calm once again. If you’ve ever taken a drowsy antihistamine such as Phenergan or Polaramine in Australia, you’ll see the drowsy and calm effect reducing histamine has on your brain.

        How do you get rid of the histamine that’s causing anxiety?
        • One step is making sure you have enough vitamin B6 as it’s the cofactor needed to help make HNMT in the first place.
        • But the most important is supporting your stress levels and being mindful of anything that makes you feel stressed so that you’re not making excessive amounts of histamine in your brain in the first place.


        And there we have it, your 3 biggest biological drivers and causes of anxiety.

        The next time:

        • You’re waking up feeling anxious
        • You’re feeling randomly anxious one afternoon
        • Your anxiety is lingering for days or weeks

        It’s more than likely one of these biological causes triggering your body and mind to make you feel anxious. Even when nothing is around that makes you feel anxious in the first place.


        Wooo, it's zooming on it's way to your inbox as we speak!