How Undereating Makes Stress Worse (And What to Do About It)

You’re running on empty.

Again.

You skipped breakfast because the toddler spilled smoothie all over the floor. You grabbed a coffee and maybe a few bites of your kid’s toast. You meant to eat lunch, but work was a whirlwind, and by the time dinner rolls around, you’re shaky, tired, irritated, and secretly wondering if something is wrong with you.

Let me be clear:

There’s nothing wrong with you.

You’re just not eating enough—and it’s making your stress worse.

The Undereating-Stress Cycle

Here’s what’s happening behind the scenes:

• Blood sugar crashes:

When you skip meals or under-fuel, your blood sugar dips, triggering a stress response in your body.

Cortisol (your stress hormone) rises to compensate, which might help in the moment—but over time, it wears you down.

• Your body thinks there’s a famine:

Evolutionarily, undereating = danger.

Your body shifts into survival mode, making you more anxious, moody, and foggy because it’s prioritizing “get food now” over literally everything else.

• Your brain can’t function optimally:

Your prefrontal cortex (the part that helps you regulate emotions and make decisions) is starving.

You’re not lazy or disorganized—you’re under-fueled.

• Your hormones take a hit:

Chronic stress plus undereating = hormonal chaos.

You might notice PMS is worse, sleep is erratic, your cravings are wild, and you can’t seem to recover from workouts or stay energized throughout the day.

Signs You Might Be Undereating

(Even If You Didn’t Think So)

• You skip meals or “forget to eat” often

• You rely on caffeine until late afternoon

• You feel wired, anxious, or snappy

• You binge or overeat at night

• You feel exhausted even after a full night’s sleep

• You have a hard time focusing or making decisions

• You’re always cold, or you’ve lost your period

What You Can Do About It

(Without Making a Giant Life Overhaul)

1. Start with protein in the morning.

Even a simple shake, eggs, or leftover chicken from dinner.

This stabilizes blood sugar and sets the tone for your whole day.

2. Eat within an hour of waking.

This helps regulate cortisol and supports your nervous system.

No more running on fumes ’til 2 p.m

3. Think “snack packs” not perfection.

You don’t need to eat perfectly—just enough.

Keep easy options on hand like boiled eggs, roasted chickpeas, nut butter, or leftover meatballs.

4. Rebuild trust with your hunger.

If you’ve ignored hunger cues for years, it takes time to feel them again.

Eat regularly anyway.

Your body will relearn.

5. Ditch the guilt.

You’re allowed to eat.

You need to eat.

This isn’t about willpower—it’s about nourishment.

6. Get support.

If you’re stuck in the cycle of skipping meals, crashing, and burning out—you’re not alone.

This is exactly what I help women with.

If this feels like a wake-up call, I want you to know something:

• You deserve to feel full, nourished, and calm.

• You don’t have to white-knuckle through your day anymore.

Want help getting off the blood sugar rollercoaster?

Book a free 15-minute chat with me and we’ll talk about how to get you back in balance—without restriction, shame, or overwhelm.

With love and steadiness,

Lindsey

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