How I Healed My Hormones and Anxiety Through Keto Mediterranean (My Personal Story)
- Lina K
- Nov 12
- 11 min read
Updated: Nov 17
Author's note:
This is my personal story on how I succeded healing anxiety with keto Mediterranean diet as a part of my therapy.
Introduction: The Day I Realized I Was Poisoning Myself
I was 32 years old when I finally admitted the truth: I was slowly destroying my body from the inside out.
Not with drugs. Not with alcohol. With something far more insidious and socially acceptable: chronic anxiety.
For years, I told myself it was just stress. Everyone deals with stress, right? I was building a career, navigating relationships, trying to "have it all together." The racing heart, the sleepless nights, the constant knot in my stomach—that was just modern life.
But my body was screaming a different story.
My periods disappeared. For months at a time, nothing. Then, twice a year at best, they'd show up—irregular, painful, a reminder that something was deeply wrong. My digestion was a disaster. My skin broke out constantly. I gained weight around my midsection that wouldn't budge, no matter what I tried.
And the worst part? I had abandoned self-care entirely.
Anxiety does that. It makes you forget you have a body that needs nourishment. You're either stress-eating everything in sight—mindlessly consuming processed food without even tasting it—or you're so wound up you forget to eat entirely. I experienced both. They came in waves, each one a different kind of suffering.
The turning point came when I couldn't ignore it anymore. At 35, I was diagnosed with a full-blown anxiety disorder. My doctor ran tests: hormones were a mess, cortisol was through the roof, and inflammation markers were elevated.
"We can prescribe something," she said. And we did. But medication alone wasn't enough.
I needed to heal the foundation. I needed to stop poisoning my body with stress and start nourishing it with care.
This is the story of how I did that—and how the keto Mediterranean approach became not just a diet, but a form of self-love that saved me.
Where Stress Lives in a Woman's Body
Before I tell you what worked, you need to understand something crucial: stress doesn't just live in your mind. It lives in your body.
For women, stress often settles in the lower abdomen. That tight, heavy feeling? It's not just emotional—it's physical. Your body is literally holding tension in the organs that control your hormonal health.
What Anxiety Was Doing to My Body
My reproductive system:
Periods disappeared (amenorrhea—my body thought it was in survival mode)
When periods did come, they were painful and irregular
Hormones are entirely out of balance (estrogen dominance, low progesterone)
My digestive system:
Constant bloating and discomfort
Alternating between constipation and the opposite
Food sensitivities I'd never had before
The gut-brain connection is completely disrupted
My metabolism:
Weight gain around the midsection (cortisol stores fat in my belly)
No energy despite sleeping (or trying to)
Blood sugar swings—crashes that made anxiety worse
My nervous system:
Always in "fight or flight"
Couldn't relax even when trying
Heart palpitations
Shallow breathing
Feeling wired but exhausted
The vicious cycle: Anxiety raised cortisol → cortisol disrupted all other hormones → hormone imbalance worsened anxiety → repeat.
And in the middle of all this? I forgot how to take care of myself.
The Two Waves: Eating Everything vs. Eating Nothing
Anxiety doesn't manifest the same way all the time. For me, it came in two distinct patterns.
Wave 1: Stress Eating
When anxiety peaked, I ate. But not consciously—compulsively.
I'd find myself at the kitchen counter at 10 PM, mindlessly eating crackers straight from the box. Or chips. Or cookies. I wasn't tasting anything. I wasn't even hungry. I was trying to soothe something inside that couldn't be soothed with food.
What I ate:
Processed carbs (bread, crackers, pasta, cereal)
Sugar (chocolate, cookies, candy—anything quick)
Fast food (when cooking felt impossible)
Nothing fresh, nothing nourishing
How I felt:
Temporarily numb (food was a distraction)
Then worse—bloated, guilty, more anxious
Blood sugar crashes made everything worse
Weight gain added shame to the anxiety
Wave 2: Forgetting to Eat
Then the wave would shift. Anxiety would be so overwhelming that food felt irrelevant.
I'd realize at 4 PM that I hadn't eaten all day. My stomach would be in knots. The thought of eating made me nauseous. I'd force down some crackers or skip meals entirely.
What happened:
Energy crashed completely
Brain fog was unbearable
Irritability and mood swings intensified
My body went into even deeper survival mode
Periods stopped entirely
The pattern: I'd swing between these two extremes, never finding balance, always feeling out of control.
Does this sound familiar? If you're reading this and nodding, you're not alone. Anxiety steals your ability to nourish yourself. And without proper nourishment, anxiety gets worse.
It's a trap. And I was stuck in it for years.
The Turning Point: Therapy + Keto Mediterranean
At 35, after years of struggling, I finally started therapy.
My therapist was the first person who connected the dots. "Your anxiety isn't just in your head," she said. "Your body is in distress. Until you address both—mind and body—you'll keep cycling."
She recommended several things:
Cognitive behavioral therapy (CBT) for anxiety
Breathwork and meditation (to calm my nervous system)
And a complete overhaul of how I was eating
That's when I discovered the keto Mediterranean hybrid approach.
Why this approach and not others?
Keto alone felt too restrictive. I'd tried it before and felt anxious, deprived, and obsessed with rules.
Mediterranean alone didn't address my blood sugar issues. The grains and carbs—even "healthy" ones—sent me on blood sugar rollercoasters that worsened my anxiety.
But combining them? That felt sustainable. Nourishing. Like self-care instead of punishment.
What Changed When I Started
The first thing I noticed: cooking became an act of love.
When I prepared a warm, mindful dinner—salmon with roasted vegetables, dressed in good olive oil, seasoned with herbs—I wasn't just feeding my body. I was telling myself, You matter. You deserve care.
Your body is your best nutritionist, and mine was finally getting the message: You're safe. You're cared for. You can relax.
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How Keto Mediterranean Healed My Hormones
I've now been following the keto Mediterranean approach for over a year. The changes have been profound—not overnight, but steady and real.
My Period Returned (And Became Regular)
This was the most dramatic change.
Before: My period came maybe twice a year. Irregular. Painful when it did come. A constant reminder that something was broken.
After 3 months on keto Mediterranean, my period returned. Still irregular, but there.
After 6 months, it became monthly like clockwork.
After 1 year: It's regular every 28-30 days. It comes smoothly, leaves smoothly. Minimal cramping. No more terrifying unpredictability.
Why it worked:
Stable blood sugar = stable hormones. No more insulin spikes disrupting my entire endocrine system. Balancing hormones naturally starts with insulin sensitivity.
Healthy fats = hormone production. My body finally had the raw materials (cholesterol, fatty acids) to make hormones properly. Brain-boosting fats don't just help your mind—they're essential for reproductive health.
Reduced inflammation = less stress on the reproductive system. Chronic inflammation disrupts ovulation and menstrual cycles. Anti-inflammatory foods (olive oil, fatty fish, and vegetables) allowed my body to heal.
Cortisol regulation = progesterone restoration. When cortisol is chronically high, your body "steals" progesterone to make more cortisol. As my stress decreased and cortisol stabilized, progesterone could finally do its job.
My Anxiety Improved Dramatically
Don't get me wrong—I still have anxiety. Therapy taught me it's something I manage, not something I "cure."
But the keto Mediterranean approach removed the physiological fuel for anxiety.
Before | Now |
Constant blood sugar swings sent me into panic mode multiple times a day. | Stable blood sugar = stable mood. No more sudden crashes that trigger anxiety spirals. |
Brain fog made everything feel overwhelming and impossible. | Mental clarity from ketones and omega-3s. I can think clearly, make decisions, and function. |
Gut issues made me feel uncomfortable in my own body 24/7. | Digestion is calm. No bloating, no constant discomfort. The gut-brain connection is healing. |
Inflammation made me feel heavy, sluggish, and stuck. | I feel lighter, more energized, more like myself. |
My Relationship with Food Transformed
This might be the most critical change.
Before | Now |
Food was the enemy—either a compulsive crutch or something I avoided entirely. Every meal came with guilt, stress, and anxiety. | Food is self-care. Cooking is meditation. Eating is nourishment. |
When I prepare a keto Mediterranean morning bowl or a simple dinner of grilled fish with vegetables, I'm not just "following a diet." I'm practicing self-love.
And that shift—from punishment to care—changed everything.
What This Actually Looks Like: A Day in My Life
Let me show you what healing looks like in practice.
Morning (7:30 AM)
Wake-up ritual:
10 minutes of breathwork or meditation (therapy taught me this)
A glass of warm water with lemon
Morning sunlight (even 5 minutes helps cortisol rhythm)
Breakfast (8:00 AM):
Keto Mediterranean Morning Bowl
¾ cup Greek yogurt
Handful of blueberries
2 tablespoons walnuts
Drizzle of olive oil
Cinnamon and fresh mint
Why this matters: This isn't just food. It's a message to my body: I'm taking time for you. You're worth nourishing.
Midday (12:30 PM)
Lunch:
Simple Salmon Salad
Wild-caught salmon (leftover from dinner)
Mixed greens
Cucumber, tomatoes, olives
Avocado
Olive oil and lemon dressing
I eat slowly. No phone. No laptop. Just me and my meal. This was a therapy assignment that became a habit. Mindful eating calms my nervous system.
Afternoon (3:00 PM)
Snack (if hungry):
Small handful of macadamia nuts
Herbal tea (chamomile or mint)
Movement:
30-minute walk outside (not exercise—just gentle movement)
This replaced my intense workouts (which were spiking cortisol)
Evening (6:30 PM)
Dinner:
One-Pan Mediterranean Chicken
Chicken thighs with za'atar and lemon
Roasted vegetables (zucchini, bell peppers, cauliflower)
Side salad with olive oil
Cooking is my evening meditation. The act of chopping vegetables, seasoning food, tending to a warm meal—it grounds me. It's therapy without the therapist.
Before Bed (9:30 PM)
Evening wind-down:
Herbal tea
Magnesium glycinate supplement (300mg—game-changer for sleep and anxiety)
Gratitude journaling (3 things I'm grateful for)
No screens for 1 hour before bed
Result: I sleep through the night now for the first time in years.
The Lessons I've Learned
Lesson 1: Self-Care Isn't Selfish—It's Survival
For years, I thought taking time to cook or eat properly was "indulgent." I was too busy, too stressed, too essential to slow down.
The truth? Neglecting self-care was slowly killing me. Cooking a warm, heartfelt meal isn't a luxury—it's medicine.
Lesson 2: Your Body Knows What It Needs
Your body is your best nutritionist. Mine was screaming for years, but I wasn't listening.
When I finally tuned in—noticing how foods made me feel, tracking energy and mood, respecting my body's signals—everything changed.
Strict keto made me anxious—too restrictive, too many rules.
Standard Mediterranean had too many carbs for my blood sugar issues.
The hybrid? Perfect. My body told me so.
Lesson 3: Healing Isn't Linear
Some days are still hard. My anxiety doesn't magically disappear because I eat well. But the foundation is strong now.
When stress spikes, I don't spiral as much as I used to. My body is resilient. My hormones are balanced. I have tools—therapy, breathwork, nourishing food—that support me.
Lesson 4: Small, Consistent Changes Win
I didn't overhaul my life overnight. I started with:
One mindful meal per day
10 minutes of morning breathwork
Replacing one processed snack with something nourishing
Like James Clear writes in Atomic Habits: "You do not rise to the level of your goals. You fall to the level of your systems."
I built systems—small, sustainable habits—that supported my healing. And over time, those habits transformed my life.
My Advice If You're Struggling
If you're reading this and seeing yourself in my story, here's what I wish someone had told me:
Start with Compassion
You're not broken. Your body is responding to stress, the only way it knows how. Anxiety isn't a personal failure—it's a nervous system stuck in overdrive.
Therapy + Nutrition = Powerful Combination
One without the other wasn't enough for me. Therapy taught me how to manage my mind. Nutrition gave my body the resources to heal.
You can't think your way out of a hormone imbalance. And you can't eat your way out of trauma. But together? They're transformative.
Start Small
Don't try to fix everything at once. Pick ONE thing:
Cook yourself one nourishing meal today
Take a 10-minute walk
Practice 5 minutes of breathwork
Drink a glass of water before reaching for a snack
Small steps compound. Trust the process.
Track How You Feel, Not Just What You Weigh
For the first 3 months, I didn't lose a single pound. But my sleep improved. My mood stabilized. My digestion calmed. My period returned.
The scale isn't the only measure of healing. In fact, it's often the least important one.
Get Support
I couldn't have done this alone. I needed:
A therapist who understood the mind-body connection
A doctor who ran proper hormone labs
Friends who supported me instead of questioning my choices
Online communities where I didn't feel alone
You don't have to do this alone, either.
Where I Am Now
It's been a year since I fully committed to the keto Mediterranean approach as part of my healing.
My periods are regular. Every month, like clockwork. This alone feels like a miracle.
My anxiety is manageable. I still have hard days, but they're days—not months. I have tools that work.
My body feels like home again. I'm not constantly uncomfortable, bloated, or in pain. I feel... good. That's not something I could have said three years ago.
I've learned to listen. To my body's signals. To my hunger and fullness cues. To the subtle messages that tell me what I need.
Most importantly: I've learned that nourishing myself isn't vanity. It's not a luxury. It's survival.
Every warm meal I cook, every mindful bite I take, every moment I choose rest over hustle—that's me telling my body: You're safe now. I've got you.
Start Your Own Healing Journey
If my story resonates with you, here are your next steps:
Read These Guides
Keto Mediterranean Hybrid Diet: Complete Guide. Learn the foundational principles that transformed my health.
How to Balance Hormones Naturally (Women 35+) Deep dive into hormone healing through nutrition
5 Brain-Boosting Fats in Keto Mediterranean fats that support both mental health and hormone production
Your Body Is Your Best Nutritionist to build a personalized approach by listening to your body's signals.
Download Your Free Resources
Includes:
Complete meal plans (the exact meals that helped me heal)
Shopping lists
Easy recipes
Supplement recommendations
Daily self-care practices
Join the Community
You don't have to heal alone.
Weekly recipes that support hormone balance
Personal stories from other women healing
Science-backed tips (explained)
Encouragement when things get hard
Final Thoughts: You Deserve to Feel Good
For years, I accepted anxiety and hormone chaos as my "normal." I thought this was just how life was going to be.
I was wrong.
Your body wants to heal. It's designed to heal. But it needs the right conditions—and that starts with how you nourish it.
Cooking yourself a warm, mindful meal isn't just about macros or calories. It's about sending a message to your nervous system: I care about you. You matter. You're worth this time and effort.
That message—repeated daily through nourishing food, gentle movement, adequate rest, and self-compassion—is what finally allowed my body to exhale and heal.
If I can do this, so can you.
You don't have to be perfect. You don't have to have it all figured out. You have to start—one meal, one breath, one moment of care at a time.
Your body is waiting. It's ready to heal.
Are you ready to listen?
I'd love to hear your story. Are you struggling with anxiety and hormone imbalance? What's been your biggest challenge? Share in the comments below—your story might help someone else feel less alone.
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Disclaimer: This article shares my personal experience and is not medical advice. If you're struggling with anxiety, hormone imbalance, or irregular periods, please work with qualified healthcare providers. Nutrition can support healing, but it isn't a replacement for professional medical and mental health care.
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