Healing The Autonomic Nervous System (ANS)

Part two: strengthening your nervous system for resilience and health

In part one, we introduced the autonomic nervous system (ANS) and how it quietly regulates your internal state. Now, let’s focus on how to support and protect this essential system in practical, empowering ways.

Prevention is key. Protecting your nervous system health is the best way to reduce the risk of chronic stress, burnout, autoimmune conditions, or mood disorders. Below are five foundational and accessible lifestyle practices that support nervous system regulation—starting from the basics and building toward deeper healing.

1. Eat for Your Metabolic Type

Your body metabolizes food differently depending on your unique constitution, environment, and even the season. A one-size-fits-all diet doesn’t work—what nourishes one person might deplete another.

• In warmer months, you may thrive on lighter proteins and more raw, water-rich foods.

• In colder seasons, your body might crave richer, fattier foods like root vegetables and darker meats.

Pay attention to how different foods affect your energy, digestion, and mood. Personalized nutrition aligned with your metabolic type can help stabilize blood sugar, improve hormone balance, and regulate your nervous system.

2. Avoid Harmful Substances

Drugs and alcohol—especially when used in combination—are major stressors on the nervous system. Over time, they disrupt your brain’s ability to regulate mood, sleep, and energy levels, often contributing to a dysregulated or depleted state.

If you’re navigating your relationship with alcohol or other substances, I’ve written a gentle guide to help you reduce reliance and reconnect with your body’s signals. You can request your free copy on my website via the link above.

3. Move in a Way That Matches Your Nervous System

Exercise is essential—but what kind of exercise works best for you depends on your nervous system type and metabolic profile.

• Sympathetic-dominant types often benefit from endurance training, lighter meats, starchy veg, and moderate fats.

• Parasympathetic-dominant types may thrive on resistance training, darker meats, healthy fats, and green vegetables.

Choose movement that regulates rather than depletes. Overexercising or choosing the wrong kind of activity can tip you further out of balance.

Bonus tip: Ensure your micronutrient intake is strong—organic vegetables, powdered greens, and trace minerals in your water go a long way.

4. Process Emotions Daily

One of the most impactful ways to reset your nervous system is to acknowledge and move through your emotions instead of suppressing them.

Simple daily practices include:

• Journaling thoughts and feelings

• Mindful breathing or meditation

• Cold plunges or sauna sessions (nervous system training)

• Practicing gratitude and savoring positive moments

• Acts of kindness, both given and received

These tools increase vagal tone, which improves your body’s ability to return to a calm, connected state after stress.

5. Make Peace with the Past - Gently

Every day, forgive yourself for yesterday. Let go of what you didn’t do “perfectly.” Then, take one step forward today by honoring your needs, strengthening your boundaries, and making space for what truly supports you.

Healing is not linear, but every small step counts.

You Matter. Your Body Knows.

This work takes effort—but it’s worth it. When your nervous system feels safe and supported, your entire life begins to shift. You access clarity, vitality, deeper relationships, and a sense of grounded confidence that doesn’t rely on external conditions.

You are a priority. Your health and how you feels matters.

Making time for yourself isn’t indulgent—it’s foundational.