Okay, we’ve got a lot to unpack with this one.
First: how do we even define “right”?
Because what a lot of women think they’re supposed to be doing to be healthy is actually causing a lot of their problems.
For example:
- Eating low carb
- Skipping breakfast or intermittent fasting
- Always choosing a salad
- Exercising 6–7 days per week
- Closely controlling calorie intake
We have a very skewed idea of what healthy eating and living actually looks like, thanks to diet culture and the confusing messages women have been receiving for the last 50+ years.
So when a woman tells me she’s doing everything “right” and still feels off, I’m honestly not surprised.
And by “off,” I usually mean things like gut issues, hormone symptoms, low energy, anxiety, or weight that never feels stable no matter how disciplined she is.
A lot of these so-called “healthy” habits create bodies that are over-stressed and under-nourished.
And when your body doesn’t have enough energy or nutrients coming in, it has to start cutting corners.
That can look like:
- poor digestion
- slowed metabolism
- dysregulated hormones
- skin issues
- chronic fatigue
- stubborn gut symptoms
Because without enough fuel, your body simply doesn’t have the resources to keep every system running properly.
So what does doing things “right” actually look like?
Obviously it’s nuanced (sorry not sorry).
But the basics usually look something like this:
- Eating consistent, balanced meals (3 per day) + snacks
- Prioritizing all food groups (protein, carbs, fat, fiber) instead of just one or two
- Eating mostly whole foods and getting variety where you can
- Moving your body regularly
- Drinking enough water
- Getting adequate sleep
When a woman is doing these foundational things and still feels off — bloated, moody, tired, anxious — that’s when it’s time to ask deeper questions.
Here are some of the most common things I see keeping women stuck in that cycle of feeling terrible and trying to fix it.
Energy Balance
It’s incredibly easy to underestimate how much energy (calories) your body actually needs — especially if you have any history of dieting or disordered eating.
I often see women who are trying to nourish themselves well but are still unintentionally under-fueling.
Women are busy.
They’re working, taking care of kids, maintaining workouts, managing stress — and all of that requires a lot of fuel.
If you’re active or chronically stressed, 3 meals and 1–2 snacks might not be enough, even if those meals are balanced and nutrient-dense.
Your body can’t function optimally without enough energy.
Stress + Nervous System
This might be the biggest barrier I see when women are doing everything else “right.”
Chronic stress — or a dysregulated nervous system — affects every system in the body and changes how your body prioritizes energy.
When your body perceives stress, the signal is survival.
And survival mode does not prioritize things like:
- hormone balance
- optimal digestion
- hair growth
- detoxification
- long-term healing
Over time this can lead to chronic inflammation, gut dysfunction, and hormone imbalances that all start feeding into each other.
I see this a lot in women who have done all the things: lab testing, supplement protocols, cleaned up their nutrition… and still don’t feel better.
Another piece worth mentioning: the pressure to do everything perfectly can be dysregulating in itself.
This is why people often magically feel better on vacation or when they take a break from their healing routines and relax a little.
Gut Imbalances
Like the nervous system, your gut affects nearly every other system in the body.
Your gut is responsible for things like:
- absorbing nutrients
- processing hormones
- regulating immune function
- eliminating toxins
So when something is off in the gut, we’re usually going to feel it.
This can show up as things like:
- low microbial diversity
- a compromised gut lining (“leaky gut”)
- infections like H. pylori
- low stomach acid or digestive enzymes
And importantly — you don’t always need obvious digestive symptoms for the gut to be part of the problem.
If someone is already supporting their gut with the basics — good nutrition, sleep, stress support — then testing can be helpful.
Stool testing (like a GI Map) can show what’s actually going on so you’re not just throwing random gut protocols at the problem.
Because trust me, that’s not the move.
Depleted Nutrients
Your body needs more than just calories and macronutrients (carbs, protein, fat).
It also relies on micronutrients — vitamins and minerals — to carry out the hundreds of chemical reactions happening in your body every single day.
Nutrient depletion can happen for a few reasons:
- poor absorption (often tied to gut issues)
- inadequate intake
- increased needs due to chronic stress
If someone is avoiding major food groups or following a very restricted diet, that’s usually the first place to start.
But if someone is eating enough and has a well-rounded diet, I often look deeper into gut health or mineral status.
One tool I sometimes use is HTMA (Hair Tissue Mineral Analysis), which can give insight into both mineral patterns and stress capacity.
If testing isn’t accessible, increasing mineral intake through whole foods can still be incredibly supportive. Things like:
- mineral mocktails
- bone broth
- shellfish and seaweed
- adding quality sea salt to food
- fruit
Simple, but often very effective.
The Takeaway
If doing things “right” involves significantly limiting the amount or types of food you’re eating, that’s very often the problem.
I know because I’ve lived it in my own body — and I see it constantly with clients.
Your body needs consistent nourishment, safety, and enough energy to function well.
And sometimes the most supportive thing you can do for your health is eat more, stress less, and stop trying to do everything perfectly.
And sometimes you do need to look deeper or add a few more supportive habits.
This post is borrowed from my Substack where I write weekly about gut health, hormones and feeling good in your body without restriction. If you’d like more of this kind of content delivered to your inbox each week, subscribe here.
If you feel like you need more personalized guidance and/or are interested in lab testing, learn more about my 1:1 coaching.
