Most of the high performers I work with aren’t looking for another diet. They’re looking for a reset. Something that actually supports the way they want to feel in their body and show up in their life.
This post is based on a recent workshop I led on YouTube. The goal: to share three simple nutrition shifts that help you reclaim your energy, focus, and resilience without overhauling your entire life.
It’s not flashy. It’s not extreme. It’s the boring basics. But here’s the thing: those basics work. They always have.
First, Let’s Be Honest About Burnout
You might be doing all the things: work, family, goals, and leadership. And you’re probably doing them well. But over time, that constant output can chip away at your energy and confidence. You feel off. Tired. Maybe a little scattered or foggy. That’s not failure. It’s feedback.
Nutrition might not seem like the first place to start, but in my experience, it’s the most effective lever we have. How we fuel our bodies has a direct impact on how we feel, how we think, and how we show up for ourselves and others.
These are the three shifts I recommend starting with. Not next Monday. Not after your calendar clears up. Today.
1. Prioritize Protein
This one comes first for a reason. Protein is foundational, not just for muscle maintenance, but for hormone balance, blood sugar stability, and nervous system regulation.
A good target is around 25–30 grams of protein per meal. Most women I work with aren’t even close to that.
The easiest way to hit this consistently? Build every meal around your protein source. Decide that first, then add in vegetables, fruits, and healthy fats around it.
Don’t overthink it:
- Egg whites with fruit
- Greek yogurt with berries and chia
- Ground turkey or chicken breast (yes, even for breakfast)
- A quality protein shake when you’re short on time
Start by getting this right at breakfast. You’ll feel the difference in your focus and energy within days.
2. Hydrate Intentionally
I know, drink more water. You’ve heard it before. But this is where most people are running on empty without even realizing it.
Dehydration shows up as brain fog, fatigue, and what feels like hunger but isn’t. A simple rule of thumb is to aim for half your body weight in ounces of water per day.
One habit that works well: drink a full glass of water before your first coffee. It’s a small reset that sets the tone for the rest of the day.
From a yoga perspective, hydration is about more than just physical health. It supports your fascia, joints, and smooth movement. When we’re hydrated, our bodies move better, and we’re more connected to how we feel.
3. Color Your Plate
This shift is about nutrient density and decision fatigue. When in doubt, look at your plate and ask: where’s the color?
Aim to include two new colors each day (or each week if that’s more realistic). Think leafy greens, berries, red peppers, squash, eggplant, real food from the earth. These foods contain phytonutrients that support energy, immunity, and cellular repair.
If you struggle to use up fresh produce before it goes bad, frozen or pre-cut vegetables are a perfectly valid option. I often pay a little more for prepped veggies because I know I’ll actually eat them.
This is where the yoga concept of saucha (cleanliness) comes in. Not in the diet culture sense of “clean eating,” but in the clarity you feel when you’re fueling your body well. Eat in a way that supports your clarity, your energy, and your ability to think clearly.
A Note on All-or-Nothing Thinking
As high performers, we tend to swing between extremes: we’re either all in or completely off the rails. But nutrition, like yoga, is a practice, not something you perfect.
One off meal doesn’t undo your progress, just like one skipped workout doesn’t mean you’ve failed. The real skill is learning to bring yourself back to center again and again.
If You’re Not Sure Where to Start
Here are three things to try this week:
- Eat 25–30g of protein at breakfast
- Drink a full glass of water before your first coffee
- Add two new fruits or vegetables to your meals
Not hard. Not fancy. But incredibly effective.
If you want support putting this into action, I’ve put together a free yoga-inspired nutrition guide you can download here. It includes visuals, food lists, and strategies to make your meals more balanced without overcomplicating anything.
You can also join me for a live yoga class on Zoom, or check out the full Macro & Meal Planning Workshop if you’re ready to dial in your numbers. Details are at sorellawellness.co.
And if you’re looking for something more personalized, I offer one-time strategy sessions to help you build a realistic plan around your life, your goals, and your body’s needs.
Final Thought
You don’t need a new identity. You don’t need a massive overhaul. You just need a system that helps you feel like yourself again.
These three shifts are a solid place to start.
And if you found this post helpful, share it with someone who needs that nudge to come back to themselves, too.
You can reset. One strong, simple step at a time.
—Heather
