What If Your Nervous System Was the Key to Inflammation and You’ve Been Ignoring It?

We talk a lot about inflammation; how to eat to reduce it, how to move to manage it, what supplements to take. But there’s one piece that’s quietly running the show behind the scenes. And if you’re not addressing it, everything else you’re doing might feel harder than it should.

I’m talking about your nervous system.

Over the last year, research and clinical practice have started to spotlight what many of us have suspected: chronic dysregulation of the nervous system especially from long-term stress, trauma, or burnout which keeps inflammation switched on. It changes how we digest food, how we recover from exercise, how our immune systems behave, and even how we sleep.

And here’s the thing: you can’t eat your way, work out your way, or supplement your way out of a hypervigilant, stuck-on-high-alert nervous system.

But you can shift it.

And when you do, the healing you've been working toward suddenly gets a lot easier.

In this week’s NEST, we’ll explore how nervous system regulation works through the lens of Nutrition, Exercise, Stress, and Targeted Supplementation and how to start rewiring your body for healing, resilience, and calm.

N: Nutrition — Eating in a State of Safety

What you eat matters — but how your body receives it matters more.

We’ve been trained to focus on food quality: organic produce, grass-fed meats, healthy fats, whole grains. And while that’s important, it’s only part of the story.

Because if your nervous system is dysregulated and stuck in sympathetic mode (fight, flight, or freeze), your digestive capacity goes offline. Literally.

Blood flow is diverted away from your gut and toward your limbs, as if you’re prepping to run from danger. Digestive secretions like stomach acid, bile, and enzymes drop. Gut motility changes. Even the permeability of your intestinal lining can shift.

And that’s why you could be eating the most nutrient-dense, anti-inflammatory, Instagram-worthy meal…
…and still end up feeling bloated, gassy, foggy, or fatigued afterward.

Not because the food is “bad” but because your state wasn’t ready to receive it.

This is where most elimination diets go sideways. We start by asking, What should I cut out?
But the first question should actually be:

Am I eating in a state of regulation or reactivity?

Because a dysregulated nervous system can mimic food sensitivities. It can cause bloating that looks like gluten reactivity. It can create fatigue that feels like a blood sugar crash. It can impair digestion in ways that convince you you're intolerant to foods that your body might otherwise be fine with in the right state.

This doesn't mean food triggers aren't real. They are.
But if you’re constantly eating under stress multitasking, rushing between meetings, scrolling your phone, or simply feeling emotionally tense, your nervous system is already on the defense. And that alone can create symptoms.

Before we blame the spinach, the avocado, or the oat milk, we have to look at the state in which we’re eating.

You can’t digest properly when your body thinks it’s under threat.

So instead of rushing into another restrictive plan or chasing more supplements to "fix" your gut, consider this:
What if your body just needs safety first?

This is where simple pre-meal rituals come in. They’re not about perfection. They’re about permission to slow down, to connect, and to give your system a clear signal: it’s time to rest, digest, and heal.

Actionable Tip: Try a 2-Minute Pre-Meal Grounding Practice Before Your Next Meal

Before you eat today, give your nervous system a clear cue that it’s safe to shift into rest and digest mode. This doesn’t need to be elaborate, it just needs to be consistent.

Try this simple ritual:

Sit down at a table, no standing at the counter, no eating in the car, no multitasking.
Place one hand on your chest and one on your belly. Feel where your breath is landing.
Take 3–5 slow breaths, in through your nose for a count of 4, out through your mouth for a count of 6.
Notice any tension in your body: jaw, shoulders, belly and let it soften just 5% more.
Look at your food. Before the first bite, ask: Am I eating from a place of rhythm, or rush? Then begin your meal with presence.

That’s it. Two minutes or less. But the impact is powerful: increased vagal tone, better digestive enzyme release, improved motility, and less post-meal discomfort.

E: Exercise – Train Your Body, Don’t Strain Your System

Movement is one of the most effective tools we have for regulating inflammation, improving metabolic flexibility, and supporting brain health. It’s not optional, it’s foundational.

But here’s the nuance no one talks about:

Movement is only medicinal when your body perceives it as safe.

Many of my midlife clients are already exercising regularly — they’re walking, lifting weights, going to classes. They’re committed. But they still feel exhausted, inflamed, and stuck in a cycle of poor recovery. They chalk it up to age, hormones, or stress… and while all those factors play a role, the deeper issue is this:

Their nervous systems never return to baseline.

If you’re pushing through intense workouts while your system is still carrying stress from your work, your relationships, your sleep (or lack of it), or even your emotional load, your body reads that workout as more stress. Not healing. Not regulating. Just another layer of allostatic load.

The key isn’t to stop moving. It’s to rebalance the types of movement you’re doing, so your body gets the signal: it’s safe to repair now.

When we layer in regenerative, breath-led, nervous system-aware movement, we often see dramatic shifts:

Better sleep
Reduced inflammation
Faster recovery
Improved mood and energy
And a feeling of finally being back in your body again

This isn’t about backing off, it’s about building resilience with more intention.

Actionable Tip: Add One Day of “Regenerative Movement” to Your Week

Pick one day this week to intentionally downshift your movement practice. This is not your rest day. This is your reset day.

Options include:

Gentle yoga (yin, restorative, or slow flow)
Somatic movement (focusing on sensation, breath, and awareness)
Breath-led walking (match your step count to your inhales and exhales)
Mini rebounder sessions (soft lymphatic stimulation without strain)
Restorative Pilates or mobility sequences (less reps, more breath)

You’re not doing this for cardio, calorie burn, or progress metrics.

You’re doing it to teach your nervous system how to come home.

Why this matters:

Exercise isn’t just about doing more, it’s about knowing when to listen.Regenerative movement helps you recover better from your other workouts, improves your vagal tone, and builds the physical and neurological flexibility that’s essential for true, lasting resilience.

S: Stress – Nervous System Regulation Starts with Safety Signals

When we think of stress, we often think of deadlines, arguments, or dramatic events. But what drives inflammation in the body isn’t the big moments, it’s the constant drip of low-grade stress that never turns off.

Chronic stress changes your biology.
It shifts how your brain perceives the world.
It keeps your nervous system in a hypervigilant loop.
And eventually, it reshapes how your immune system, hormones, gut, and brain function on a daily basis.

That’s why so many people can’t get traction with their health goals, even when they’re eating well and exercising.
Because if the nervous system is still running on an "unsafe" setting, the body will prioritize survival over healing. Every time.

But here’s the opportunity:
You don’t need hours of meditation or a perfect morning routine to shift this.

Your nervous system doesn’t speak in paragraphs. It listens for tiny, consistent cues of safety.

These cues often somatic and sensory, tell your brain:

You’re not in danger anymore. You can rest. You can heal.

And the more you practice sending those signals, the easier it becomes for your system to shift out of defense mode and into a state of repair.

Actionable Tip: Use One Micro-Regulation Technique Daily for the Next 7 Days

These simple practices help train your nervous system to downshift, even in the middle of a busy day. The goal isn’t intensity.

It’s consitency.

Auricular massage: Gently massage the outer rims of your ears especially the cartilage folds for 30 seconds per side. This targets the auricular branch of the vagus nerve and sends a direct safety signal to your brainstem.

Start with just one practice per day.

Set a calendar alert if you need to same time each day for the next 7 days.

Why This Matters:

Healing doesn’t happen in fight-or-flight.
These tiny techniques help retrain your stress response so your body can finally let go of chronic defense mode and make room for digestion, sleep, hormonal balance, and deep repair.

T: Targeted Supplementation – Support Calm Without Numbing Out

Sometimes your nervous system needs more than breathwork and gentle movement, it needs biochemical support to help shift out of high-alert mode.

That’s where a comprehensive, nervous-system-aware formula like NeuroCalm by Designs for Health can help. It’s designed to promote calm, support neurotransmitter balance, and reduce stress-related tension without making you feel foggy or sedated.

What makes this blend unique is how it targets multiple levels of nervous system function:

Key Ingredients & Why They Matter:

L-Theanine (100 mg) – Promotes alpha brain waves for calm focus without drowsiness.
GABA (100 mg) – A calming neurotransmitter that helps reduce overstimulation.
5-HTP (50 mg) – Supports serotonin synthesis, often depleted under chronic stress.
Chamomile (200 mg) – A nervine botanical known for easing tension and irritability.
Taurine & Inositol – Help regulate mood and support GABA receptor activity.
Magnesium (75 mg) – Critical for neuromuscular relaxation and stress modulation.
Phosphatidylserine (50 mg) – Helps buffer the impact of elevated cortisol.

This isn’t a one-note relaxant. It’s a multi-pathway support tool that helps smooth the transition from “wired and tense” to “present and grounded.”

Important Note: Because this formula contains 5-HTP, it may not be suitable for those taking SSRIs, SNRIs, or other medications affecting serotonin levels. Always consult your healthcare provider before starting.

Actionable Tip: Use NeuroCalm During High-Stress Phases or Nervous System Recalibration

Start with 2 capsules once per day, ideally in the afternoon or early evening a time when cortisol naturally dips and your system is primed to downshift.

Pair it with a short calming ritual (like breathwork or ear massage) to amplify the signal to your nervous system:

We’re safe now. It’s okay to rest.

Why this matters: When your system’s been on high alert for weeks, months, or even years, supplements like NeuroCalm can act as a biochemical bridge helping your body remember what regulation feels like, so it can return there more easily.

Disclaimer: The supplement recommendations shared in this newsletter are for general informational and educational purposes only. They are not intended to diagnose, treat, or replace personalized medical advice. Please consult your healthcare provider before starting any new supplements, especially if you have underlying health conditions or are taking medications.

What You Practice Becomes Your Baseline

Healing your nervous system doesn’t happen overnight.
It’s not a one-and-done protocol or a quick fix.
It’s a series of repeated signals e.g. meals eaten in safety, movement that restores, rituals that downshift, and targeted support that helps you come back to yourself.

This is how you shift from “coping” to “regulating.”
From “getting through the day” to actually feeling present in it.

Whether you’re recovering from burnout, managing chronic inflammation, or simply trying to feel more grounded in your own body again this kind of nervous system support isn’t a luxury. It’s the foundation for sustainable healing.

And it’s exactly what we focus on inside the Midlife Wellness Reboot.

If you’re ready to work with someone who sees the whole picture and helps you act on it and not just react to symptoms click below to explore the program or book a free discovery call.