Nutrition First: Building Energy from the Inside Out

By Renee Diment | Beyond the Body

Why Ambitious Women Need to Put Nutrition First

If you’re a woman with big goals - career, family, business, or fitness - your body is your foundation.

You can’t perform at your best if your energy, hormones, or focus are constantly crashing. And yet, so many ambitious women try to run on caffeine, adrenaline, and snacks grabbed between meetings.

The truth is: nutrition is not another box to tick - it’s your baseline.

When you start fuelling your body properly, everything else begins to flow.

Your mind clears, your energy evens out, and you start showing up as your highest self - not just surviving the week.

The “PFF + C” Framework - Your Daily Nutrition Blueprint

Over the years, I’ve developed a simple, science-backed way to help women eat for energy and hormone balance.I call it the PFF + C Framework, which stands for:

• P – Protein.

• Protein is the anchor of every meal. It builds lean muscle, supports your hormones, and keeps your energy stable.

• Aim for 30–40 g per meal (1–2 palms).

• Think: eggs, chicken, tofu, yoghurt, fish, lentils, or a quality protein powder.

  
  

• F – Fat.

• Healthy fats regulate your appetite, support your brain and hormones, and keep you feeling full.

• Add 1–2 thumbs per meal.

• Think: avocado, olive oil, nuts, seeds, salmon, tahini.

  
  

• F – Fibre.

• Fibre feeds your gut microbiome, improves digestion, and balances blood sugar.

• Load half your plate with plants — the more variety, the better.Think: leafy greens, beans, lentils, oats, carrots, chia, flaxseed.

  
  

• + C – Colour.

• This is your source of antioxidants, minerals, and phytonutrients that protect your cells and help your liver detoxify hormones.

• Eat the rainbow every day.Think: berries, beetroot, herbs, spices, capsicum, purple cabbage.

  
  

Why It Works:

When you build your plate using PFF + C, you automatically stabilise your blood sugar - the key to regulating hormones, mood, and appetite.

Balanced blood sugar = steady cortisol = fewer cravings = better focus.

Women who eat this way often report:

• No more afternoon crashes

• Consistent energy throughout the day

• Reduced PMS and bloating

• Easier fat loss and muscle tone

• Improved digestion and mental clarity

  
  

Science in simple terms:

When you skip meals or rely on carbs and caffeine, your glucose spikes then crashes - your body releases more cortisol and adrenaline to compensate.

Over time, that hormonal rollercoaster leaves you tired, puffy, and craving sugar.

Balanced meals flatten the curve, protecting your metabolism and hormones.

How to Build Your Plate

Use this as your daily structure - no tracking required.

Meal	Protein	Fat	Fibre + Colour	Smart Carbs (optional)
Breakfast	Eggs, Greek yoghurt, protein shake	Avocado, chia	Berries, spinach	Oats, sourdough
Lunch	Chicken, tuna, lentils	Olive oil, nuts	Salad, beans, greens	Brown rice, quinoa
Dinner	Fish, beef, tofu	Tahini, ghee	Veggies, roasted roots	Potato, pumpkin
Snacks	Boiled eggs, edamame, cottage cheese	Nut butter	Fruit, veggie sticks

The Energy Equation

You don’t get energy from caffeine - you get it from cellular nutrition.

Your cells (and your mitochondria - the tiny powerhouses inside them) rely on:

• Amino acids from protein

• Omega-3s and phospholipids from healthy fats

• Vitamins and minerals from colourful plants

• Oxygen from breathing and movement

When you fuel your body properly, you’re not chasing energy - you’re creating it.

Mindset Shift: Ambitious and Nourished

Being an ambitious woman doesn’t mean sacrificing your wellbeing for productivity. In fact, when you eat in alignment with your biology, your productivity skyrockets.

Ask yourself:

• Where am I under-fuelling my energy?

• What would change if I treated food as fuel instead of an afterthought?

• What systems can I put in place to make healthy eating automatic?

  
  

Try these 3 non-negotiables this week:

1️⃣ Protein at every meal

2️⃣ Two fists of veggies at lunch

3️⃣ Water before coffee

Simple. Sustainable. Game-changing.

Cycle Bonus Tip

Your nutrition needs shift across your cycle - and honouring that rhythm can transform your energy.

Phase	Focus	Food to Prioritise
Follicular / Ovulation	More insulin-sensitive → handle carbs better	Fresh fruit, grains, sweet potato, legumes
Luteal / Menstrual	Higher protein + magnesium to combat cravings	Leafy greens, pumpkin seeds, cacao, lentils, red meat

Listening to your body instead of fighting it is one of the most powerful forms of self-respect.

You can’t build the life you want on low energy.

Start with your plate.

Build it with protein, fat, fibre, and colour.

Fuel yourself like the ambitious, thriving woman you are - and watch how every part of your life rises to meet that energy.

Listen next:

🎧 Well Body Podcast — Episode: “Nutrition First: Building Energy from the Inside Out”→ Listen here

Ready to go deeper?

Apply for VIP Coaching - personalised nutrition + cycle-aligned strategies to help you thrive.👉 Apply here