Women In… Regulation, Resilience, and Reconnection with Kristin Hortsman
On this week’s episode of Women In..., I sit down with Kristin Hortsman, a nervous system specialist and wellness educator who is changing the way we think about emotional regulation, nourishment, and alcohol-free living. This conversation is packed with practical insights on how your brain and body connect—and what to do when you feel dysregulated, anxious, or burned out.
Whether you're feeling stuck in a cycle of stress, seeking more balance, or just trying to get through the day without snapping, this episode is a gentle (but powerful) invitation to listen to your body and give it what it actually needs.
🔹 The Nervous System: Your Body’s Command Center
Kristin breaks down what most of us were never taught in health class: our nervous systems run the show—from how we think, feel, respond to others, and even how we digest food or sleep at night.
Key takeaway? If you’re constantly in a state of fight, flight, freeze, or fawn, your body isn’t broken—it’s protecting you. But it’s also exhausting you.
"Knowing what to do is only 20% of it. The other 80% is helping your body feel safe enough to actually do it." – Kristin Hortsman
🔹 Alcohol & Dysregulation: A Hidden Feedback Loop
Many of us reach for a drink to take the edge off, but what we don’t realize is that alcohol can be one of the most dysregulating substances for our nervous system over time.
Here’s why:
Alcohol disrupts GABA and glutamate balance—two key neurotransmitters in calming or exciting the brain.
It hijacks your cortisol and makes stress harder to manage later.
Sleep quality suffers, increasing your vulnerability to emotional reactivity the next day.
Kristin emphasizes that living alcohol-free doesn’t just help with clarity and energy—it’s a nervous system superpower.
📖 Learn More:
🔹 The Power of Protein for Regulation
If there’s one thing Kristin wants you to do today? Eat more protein.
Most women, especially those under chronic stress, aren’t getting enough high-quality protein, which is essential for:
Stable blood sugar (which stabilizes mood)
Amino acids that build neurotransmitters
Helping your body stay out of survival mode
Even something as simple as eating a protein-forward breakfast within an hour of waking can begin to shift your nervous system into a more regulated, resilient state.
🍳 Favorite protein-rich foods:
Eggs
Greek yogurt
Chicken or turkey
Protein shakes (with clean ingredients like Truvani or Orgain)
Lentils, tempeh, quinoa for plant-based options
📚 Resource: How Protein Affects Mental Health (MindBodyGreen)
🔹 Practical Tools from the Episode
Kristin shares several go-to tools that help reset the nervous system without requiring hours of your time:
✅ Vagus Nerve Activation (5 minutes)
Try humming, deep belly breathing, or splashing cold water on your face.
✅ Grounding Exercises
Stand barefoot on the grass, use a weighted blanket, or do a quick body scan.
✅ Emotional Check-Ins
Ask yourself, “What am I feeling? What do I need?” at least once a day.
✅ Break the Alcohol = Relaxation Myth
Replace evening wine with a calming ritual: mocktail, magnesium drink, or tea + journaling.
🔹 Final Takeaway
If you’ve been wondering why you can’t “just calm down,” or if you feel disconnected from your energy, your creativity, or your joy—this episode is a must-listen.
Regulation isn’t just about managing stress—it’s about reclaiming your power. And living alcohol-free? It might just be the gateway to reconnecting with who you truly are.
🎧 Tune in now to hear more from Kristin Hortsman and walk away with science-backed tools and soulful insight to help you feel grounded, energized, and alive.
👉 Listen to the episode here
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