7 Things I Changed To Lose 70+ Pounds, While Transforming My Hormonal and Digestive Health.
When I reflect on my health journey and transformation, it didn’t happen from following a quick fix. It came from making intentional changes (and lots of trial and error) to how I nourished and supported my body daily. These are the seven shifts that helped me lose over 70 pounds while also healing my digestion, balancing my hormones, and regulating my nervous system.
I started eating at least 30 grams of protein with each meal. This gave me a chance to digest food properly, and this was less stressful for blood sugar regulation. For years, I was under-eating protein and didn’t even realize it. Once I made it a point to build every meal around quality protein—like pasture-raised eggs, grass-fed beef, wild-caught salmon, or a clean protein powder—I noticed my energy, cravings, and body composition shift. Hitting 30+ grams of protein per meal helped stabilize my blood sugar, reduce snacking, and preserve lean muscle mass as I lost weight.
I stopped eating six small meals a day and focused more on three larger meals.Eating all day long kept my digestion constantly working and often left me hungrier and more bloated. Switching to three balanced meals gave my body the time it needed between meals to digest and regulate insulin properly. It also lowered the mental stress around food—I no longer had to think about eating every 2–3 hours. This change felt freeing and more sustainable.
Prioritized blood sugar balancing while building my meals. Every plate should have a protein, healthy fat, and a carb. Every plate now follows a simple framework: protein + healthy fat + fiber-rich or slow-digesting carb. No more naked carbs or sugary breakfasts. I focused on building meals that kept my blood sugar stable, energy consistent, and cravings under control. This helped with inflammation, mood swings, and even my hormonal acne. Over time, my body stopped running on highs and crashes.
I started to work on healing my nervous system, and lowering my cortisol, just as much as I prioritized going to the gym. Most women who have chronic high stress also struggle with stubborn weight gain, digestive issues, or autoimmune diseases. For a long time, I thought working out harder was the answer. But I was stuck in fight-or-flight mode. My body was constantly inflamed and inflating my weight. I began integrating nervous system regulation practices like breathwork, vagus nerve stimulation, gentle morning sunlight, and parasympathetic-supportive habits. As I learned to feel safe in my body, my digestion improved, my sleep deepened, and my hormones finally started to rebalance.
Stopped doing so much HIIT workouts. I used to think sweating more meant better results. But the constant high-intensity workouts spiked my cortisol and exhausted my adrenals. I shifted to a gentler approach—still prioritized at least 10,000 steps daily, lifting weights 3–4 times a week, and adding yoga, mobility work, or low-intensity cardio. My body responded with less inflammation, better recovery, and more fat loss without burnout.
Started to prioritize sleep hygiene. For as long as I can remember, I had terrible sleep issues…so much so that I happily worked four years of night shifts while working in medical. Sleep used to be an afterthought, but once I made it a foundational part of my healing, everything improved. I created a calming nighttime routine—a small walk after dinner, magnesium glycinate, dim lighting, and consistent sleep and wake times. Sleep is when your hormones reset and your body repairs, and I felt the impact almost immediately once I treated it like a pillar of my health.
Stopped eating refined sugars, highly processed foods, and marketed “high protein” anything. I started cooking nearly every meal at home, focusing on whole foods, and quality ingredients. I realized most of the protein bars, shakes, and "health snacks" I was eating were full of artificial ingredients and gut disruptors. I began cooking 90% of my meals at home, using whole, nutrient-dense foods: grass-fed meats, organic produce, quality fats, fermented foods, and herbs. My bloating vanished, my skin cleared, and I felt more energized eating food that loved me back.
Final Thoughts
These changes didn’t happen overnight, and they weren’t about perfection—they were about consistency, intention, and truly listening to my body. If you’re on your own health journey, remember that sustainable transformation starts from the inside out. Your hormones, digestion, and weight are all connected—and when you nourish your body with the right tools and patience, real healing happens. Also, what works for one person, may not work for you. Everyone thrives differently, and that’s why it’s so important understand your need, and slowly build a journey that’s tailored to your body specifically.