Pillar 2. Nourish, Don’t Punish
Nourish, Don’t Punish (Food Is Not the Enemy)
Let’s get one thing straight:
Food is not the enemy.
Carbs are not the enemy.
You are definitely not the enemy.
What is the enemy?
That exhausted, chaotic way of eating where you:
Skip breakfast or grab “whatever’s there”
Live on coffee and sass until 2 PM
Crash, crave sugar, and then feel guilty for the rest of the day
Yeah… that.
Pillar Two is called Nourish, Don’t Punish because how you eat is not just about your weight. It’s about your energy, hormones, mood, focus, and long-term health.
We’re Done with “Earn Your Food” Energy
Just like with movement, we are not doing:
“I was bad this weekend, so now I have to starve.”
“I had pizza so tomorrow it’s only salad and regret.”
“I don’t deserve to eat X unless I worked out.”
That mindset is outdated and unhelpful.
Modern nutrition and women’s health conversations—from people like Dr. Gabrielle Lyon, Dr. Stacy Sims, and other strength-forward, science-based voices—all tend to agree on a few big things for women:
Protein matters
Blood sugar balance matters
Muscle and metabolism need to be supported, not starved
You are not here to “shrink” your way through life.
You’re here to be strong, present, and well-fueled and yes, that will also help you feel “lean”
Nourishment = Energy Strategy, Not Diet Prison
When I say nourish, I’m not talking about perfection or a 19-rule meal plan.
I’m talking about asking, “What will make me feel good in an hour?” Not just in the moment.
Think:
Will this meal keep my energy steady or send me into a crash?
Will this help my body recover from training?
Will future-me be grateful for this choice—or annoyed?
Nourishment is:
Enough protein to support muscle, hormones, and fullness
Smart carbs to fuel movement and brain power
Healthy fats to support hormones and satiety
Fiber, color, and actual food, not just snacks pretending to be meals
This is not about being “good.” This is about being nourished.
Protein: Your Superpower
One of the biggest gaps I see, especially in women, is under-eating protein and over-eating random snack foods. Yes, you Trader Joe’s Jingle Jangle, random handful of nuts…
Protein helps:
Keep you fuller, longer
Support muscle repair and growth
Stabilize blood sugar (a.k.a. Controls your cravings)
Support metabolism as you age
Think:
Eggs, Greek yogurt, cottage cheese
Chicken, turkey, fish, lean beef
Protein shakes/bars when life is wild and you just need something now
No, you don’t have to be “perfect.” But most women feel like a different human when they finally start eating enough protein consistently. Let’s be extra here: one egg is not enough, two eggs are not enough. At just 70 calories each and approximately 6 grams of protein, do yourself a favor and eat 3-4 eggs!
Balance Blood Sugar, Calm the Drama
You know that “hangry / shaky / crash” version of you?
That’s often blood sugar talking.
Instead of:
Coffee + muffin → energy spike → crash + cravings
Try aiming for:
Protein + fiber + healthy fat at most meals
Snacks that aren’t just naked carbs (chips, cookies, crackers alone)
Think:
Greek yogurt + berries
Veggies + hummus + a cheese stick
Protein bar + a piece of berries
Balanced blood sugar = more stable energy, fewer cravings, calmer nervous system, clearer mind.
Food That Loves You Back (Unlike That One Ex )
Here’s how I want you to think about food from now on:
“Does this love me back?” From now on, I want you to think about food the same way you think about that boyfriend you knew you were too good for:
He was fun sometimes…
But most of the time he made you feel insecure, exhausted, and questioning your life choices.
That’s how some foods act in your life, too.
You can still see him at the metaphorical party (you don’t have to ban him from the planet) , you just don’t make him your main source of validation anymore. Same with food.
Sometimes:
The thing that loves you back is a big protein-heavy lunch that keeps you going for hours.
Sometimes it’s a beautiful plate of roasted veggies, rice, and salmon.
Sometimes it’s a slice of cake at a birthday because joy and connection are also part of health.
Nourishment is not about never enjoying food.
It’s about a foundation that makes occasional treats just that—treats, not coping mechanisms.
Outdated Food Rules We’re Letting Go Of
We’re done with:
“Carbs after 6 PM are bad.”
“I’ll just eat as little as possible today.”
“I’ll make up for it tomorrow.”
“I was ‘good’ / ‘bad’ with food.”
Instead, we’re moving into:
“Did I get decent protein today?”
“Have I eaten something with color and fiber?”
“Did I under-eat all day and then overeat at night?” (No more of that cycle.)
“Does this way of eating support my training, hormones, and life?”
What Pillar Two Looks Like in Real Life
In my method, Nourish, Don’t Punish looks like:
1. Anchoring Your Day with Key Meals
A solid first meal (whenever your first meal is) with protein + fiber + fat
Lunch that is more than a sad snack plate
Dinner that doesn’t feel like a frantic catch-up
2. On-the-Go, Realistic Options
Because you’re not living in a Pinterest board:
Grab-and-go protein (Greek yogurt, bars, pre-cooked chicken, protein shakes)
Simple snack structure: Protein + Produce
Batch-cooking a couple of basics each week (like chicken, ground beef, roasted veggies)
3. Food with Zero Shame
You’re allowed:
To have dessert
To go on vacation and enjoy yourself
The difference now?
You’re building a base of nourishment so those fun meals live in balance, not chaos.
Food Is Part of Your Self-Care, Not Your Punishment
This pillar works hand-in-hand with everything else:
Movement feels better when you’re properly fueled
Sleep improves when blood sugar is more stable
Mood and stress resilience improve when your body has what it needs
You are not a “good” or “bad” because of what you ate today. You are a strong, healthy woman building habits that support the life she actually wants.
Do you want to take the next step? Grab my Free Post Holiday Checklist here