Before my own weight loss journey, I struggled with storm eating on a daily basis.  I would come home from work absolutely starving and I couldn’t figure out why-I ate breakfast, two snacks, and lunch I brought from home.  But my body reacted like I hadn’t eaten all day.  It was a frenzy-like feeling and it made me more anxious.  It took a while for me to discover that this feeling was due to eating primarily carbohydrates and not enough fat and protein.  While part of this is due to an increase in cortisol (another blog for another day), the lack of satiating macronutrients played a huge role in the brain fog, sensory overload, and increased feelings of anxiety.  It turns out that biology and nutrition are quite important in mood stabilization.

Why You Feel Overwhelmed, Foggy, or Emotionally Drained 

Amino acids, the building blocks of proteins, are major players in creating brain chemicals called neurotransmitters.  Neurotransmitters are instrumental in regulating things like focus, mood, motivation, and emotional regulation.  Without amino acids, you don’t have the raw materials to build neurotransmitters.  And, if you are neurodivergent, you may already be short on things like focus, motivation, and emotional regulation, so without enough protein, you are digging a deeper hole.  

The Hidden Biological Reasons Behind Mental Overload 

Protein helps stabilize your blood sugar, decreasing the effects of a spike and crash that is typically seen with sugar/simple carbohydrate consumption.  By controlling blood sugar spikes, protein is also regulating effects on anxiety, irritability, and shutdown.  This explains why I was feeling more anxious without enough protein.  I would also experience feelings of desperation when I would get the slightest bit hungry; my body was reduced to its primitive fight or flight response and would get anxious, as if it wasn’t going to have an opportunity to eat again anytime soon.  All of this led to me ultimately overeating and gaining weight.  

Signs You Might Not Be Getting Enough Protein 

When you are caring for others or taking on the mental load for your household, the signs that you aren’t getting enough protein are very subtle in comparison.  You have higher cognitive loads, stressful demands and subtle symptoms are not high on your priority list.  However, having enough protein can have a significant impact on your mental well-being.  Decision fatigue and inconsistent eating patterns, sensory issues with food or appetite regulation, or putting others’ needs first and neglecting your own nutrition are all factors that can bury symptoms.  Awareness is the key, so be on the lookout for:

• Mental/emotional signs (overwhelm, irritability, low motivation)
• Physical signs (fatigue, cravings—especially carbs/sugar, which feed your fight-or-flight stress response)
• Behavioral patterns (binge eating, skipping meals, chaotic eating)

The Protein–Overwhelm Connection

Under-fueling worsens emotional dysregulation.  It perpetuates a cycle that looks like this: 

The cycle: overwhelm → low energy → poor eating → more overwhelm 

For years, I thought I wasn’t doing the right thing to help my health.  But now I know that this is a support issue, not a discipline issue.  You need the right support to help your body optimize its performance for your daily life.  

Real-Life Examples: What This Looks Like in Practice

The Overwhelmed Parent Who Skips Meals

The Busy Caregiver Living on Snacks

The Neurodivergent Adult Struggling with Appetite

Easy Ways to Add Protein (Even When You’re Exhausted) 

The good news is that you don’t need to start a trendy diet or give up anything, you just need to build some additional habits that work WITH you, not AGAINST you.  Here are some suggestions:

• Low-effort, realistic entry points-If you find a protein bar you really like, add that to your routine.  Any protein is better than no protein
• Pairing protein with existing habits-if you are already consistent in eating breakfast, what is a good source of protein you could add?
• “Good enough” vs. perfect nutrition-consistency beats perfection every time.
• Quick wins work best-did you incorporate more protein into lunch every day this week by planning ahead?  Winning!!

Common Barriers 

• “I forget to eat”
• “Nothing sounds good”
• “I don’t have time”
• “I crave carbs constantly”

Any time you can reduce the amount of decisions will increase success.  Neurodivergent adults and caregivers are plagued by decision fatigue, so if you have a favorite protein source, stock up on it for times when you are overwhelmed.  Planning ahead also reduces the need for extra time.  

Protein is a foundational building block for optimal repair and support for not just your muscles, but also your nervous system.  By incorporating small steps, you can consistently see more progress, feel calmer, and clearer.  

You don’t have to make changes on your own.  I specialize in supporting neurodivergent adults and caregivers in regaining the structure and clarity they need to live their healthiest lives.