Amy Dilena, DC, ACN, FDN-P - Nutrition For Health

11/25/2025

Before this week picks up speed, take one quiet moment to check in with yourself.

Your body doesn’t thrive when you’re rushing — it thrives in rhythm.

The pause before you answer that text, the deep breath before the next task — those small moments are where your energy resets.

This season, don’t aim for perfection.

Aim for presence.

11/22/2025

If your patience feels shorter lately, your brain might just need a better fuel source.

The kinds of fats you eat directly affect how your brain cells communicate.
Processed fats can create irritability and brain fog, while real, healthy fats help you stay focused and calm.

Start simple:
🥑 Add avocado to lunch
🍳 Cook with real butter instead of margarine
🫒 Use olive oil over seed oils

Want an easy list of which fats support your mood and energy?
Download my free Healthy Fats Guide: https://health.amydilena.com/healthy-fats

11/20/2025

If you’ve noticed your energy dipping lately, it might not just be the shorter days.

When your cells don’t get the right kind of fuel, everything starts to slow down.

Healthy fats help your body create energy — keeping hormones balanced and cravings under control.

They’re one of the simplest ways to stay steady through the colder months.

If you’d like help knowing which fats support your energy (and which don’t), I created a free Healthy Fats Guide.
👉 Download yours here: https://health.amydilena.com/healthy-fats

11/18/2025

Fall always reminds us to slow down — shorter days, warmer meals, softer routines.

But so many of us still move through this season with pressure and control.

I used to dread this time of year, worrying about eating too much or losing progress.

What I’ve learned is that my body doesn’t need less — it needs better support.

This season, instead of cutting back, try adding back what helps you feel grounded and calm.

Nourishment over restriction — every time.

11/15/2025

As the holidays start to approach, it’s easy to slip into overdrive.
The lists, the plans, the pressure to keep up.

But maybe your body isn’t asking for more effort — it’s asking for more grace.

You don’t have to do it all to feel well.
You just need a few steady anchors:
🌿 A deep breath before the next task.
🍲 A slow meal without distractions.
🌙 A bedtime that honors your body’s pace.

Those small pauses are where peace — and energy — return.

So before the weekend rush begins, take one quiet moment for yourself.
That’s where calm begins.

11/13/2025

Have you noticed how fall feels different?
The light softens.
The air cools.
Everything slows down.

Our bodies crave that same rhythm — more warmth, more rest, more quiet moments.

But most of us try to keep the same summer pace all year long…
and wonder why our energy starts to fade.

Just like nature, your body moves in seasons.
Some are made for growth and movement.
Others are made for grounding and restoration.

You’re not losing your spark — you’re being invited to rest.

This season, try doing a little less — and notice how your body responds.

11/11/2025

11/11/2025

We often think of strength as pushing through — staying busy, showing up, doing it all.

But sometimes, real strength looks like the opposite.
It’s slowing down.
It’s resting before you break down.
It’s saying no instead of overcommitting.

Your body doesn’t need more pressure — it needs more permission.

Rest isn’t weakness.
It’s how you rebuild, reset, and come back with clarity and calm.

So, if this week feels heavy, take a moment to pause and breathe.
That quiet choice is strength.

11/04/2025

You know that tired feeling that just doesn’t make sense?

You slept, ate “pretty healthy,” maybe even rested — but your body still feels heavy.

Like your energy is stuck in mud.

Here’s what might really be going on:
⚡It’s not just stress.
⚡It’s not “aging.”
⚡It might be inflammation — the kind you can’t see.

Low-grade inflammation quietly drains your energy, disrupts hormones, and keeps your body in a constant state of “alert.”

You feel it as fatigue, brain fog, irritability, or those random aches that seem to come from nowhere.

The good news?

Your body isn’t broken — it’s protecting you.

And once you calm that inner alarm, energy returns naturally.

You don’t have to fix it all at once.

Just start noticing what your body’s been trying to tell you.

💬 Have you ever felt tired for no clear reason?
Comment YES — you’re not alone.

11/01/2025

Happy Halloween 🎃

This time of year kicks off what I call “sugar season.”

Candy bowls, pumpkin treats, leftover chocolate… and sometimes that quiet guilt that follows.

Here’s what I want you to remember:

Your brain isn’t broken for craving sugar — it’s simply following a pattern.

Our minds run on repetition.

Each time we reach for something sweet and feel that quick energy boost, the brain remembers: “That worked — do it again.”

It’s not weakness.

It’s wiring.

When you start creating new habits — eating balanced meals, managing stress, getting rest — your brain feels uncomfortable at first.

That’s normal.

You’re literally building new pathways.

Just like learning to ride a bike, it’s shaky in the beginning… until one day, it clicks.

So if tonight includes candy (and fun), enjoy it — mindfully, without judgment.

Because health isn’t about never eating sugar.

It’s about learning your patterns and making one better choice at a time.

✨ You don’t need to do it all.

You just need to keep choosing what serves you next.

10/30/2025

You don’t have to keep guessing why you’re tired.

Your body’s been giving you clues all along.

It’s not “just aging.”

It’s not lack of motivation.

It’s your thyroid — and it’s been asking for help.

When you start supporting it the right way — through food, rest, and understanding your labs — things finally begin to shift.

Your energy returns.

Your mind clears.

You start to feel like you again.

You’re not broken — you’re just ready for better answers.

💬 If you’re ready to finally understand what your thyroid’s been trying to tell you, comment “READY.”

Let’s talk about what your next step could look like.

10/28/2025

Your thyroid can’t make hormones out of thin air — it needs raw materials.

When those nutrients run low, your body feels it: low energy, brain fog, stubborn weight, irritability.

Here are a few foods your thyroid loves:
🥚 Eggs and seafood → iodine for hormone production
🥜 Brazil nuts and salmon → selenium for conversion to active hormone
🥩 Beef, chicken, and pumpkin seeds → zinc for metabolism
🥦 Greens, avocados, and nuts → B vitamins & magnesium for energy

Your body isn’t broken — it’s communicating.

You don’t have to change everything at once.

Just start adding one real, nutrient-dense food each day.

💬 Which of these foods do you already eat — or want to try first?
Share it below 👇