When the World Feels Heavy, Start Here.
If everything feels a little louder lately, you’re not imagining it.
Our nervous systems notice stress long before our minds catch up.
When the world feels heavy…
When the noise feels constant…
When we feel more sensitive than usual…
Start small. Start steady. Start with safety.
I’ve been feeling it too — and when that happens, I don’t reach for more information or bigger solutions. I go back to what helps the nervous system feel grounded first.
Start with Scent: Calm Before Change
Smell is one of the fastest ways to reach the nervous system. It bypasses thinking and speaks directly to the brain’s emotional center.
These are the oils I’m leaning on right now:
Lavender
Soft, calming, and deeply regulating. Helpful during the day, during overwhelm, or when emotions feel close to the surface. A drop on the wrists, behind the ears, or neck works well.
Frankincense
Grounding and centering. Often used to support emotional regulation and a quieter mind. I like this on the crown of my head first thing in the morning (and before bed).
Copaiba
Very gentle and soothing, especially when there’s tension, restlessness, or sensory overload. This one feels especially supportive for sensitive systems. It's very gentle-smelling and calming.
Lemon Vitality
Bright and clarifying without being overstimulating. A drop of it in the morning in a glass of water with a pinch of salt can help lift foggy, heavy moods.
These oils don’t force the body to calm down — they invite it.
Sometimes that’s all the nervous system needs to take the next step.
Then Feed the Brain
Once the body feels a little safer, nourishment lands better.
A protein-rich, healthy-fat breakfast helps steady blood sugar, which in turn steadies mood, focus, and emotional regulation.
Sardine Omelet Recipe
Brain-supportive, primal, low-oxalate friendly
Why this works
Eggs provide choline and protein for neurotransmitters (think speech, mental clarity).
Sardines provide DHA omega-3s — essential fats the brain needs for focus, mood, and regulation.
Together, they help stabilize blood sugar and support calmer, steadier energy.
Ingredients (1 serving)
2–3 eggs
1 small tin wild sardines (in olive oil or water), drained
1–2 teaspoons olive oil and butter
Pinch of salt
Optional: chopped parsley or chives
Instructions
Crack the eggs into a bowl, add a pinch of sea salt, and whisk well.
Heat olive oil or butter in a small skillet over medium-low heat.
Pour in the eggs and let them set gently for 30–60 seconds.
Break the sardines into smaller pieces and scatter over one half of the omelette.
Once the eggs are mostly set, fold the omelette over the sardines.
Cook for another few minutes
Slide onto a plate and garnish with herbs if desired
How to serve
With fermented cucumbers and gently cooked zucchini.
With a drizzle of olive oil for extra healthy fat
Alongside a warm cup of broth if digestion feels sensitive
Gentle Notes
This is a savory, grounding breakfast — especially helpful on days when focus, mood, or emotional regulation feels fragile.
Start with half a tin of sardines if new to the flavor.
Consistency matters more than perfection.
It’s not about restriction or pushing harder, it’s about helping the body feel safe enough to rebalance. We focus on simple food, gentle movement, minerals, and nervous system support so energy, mood, and digestion can settle naturally.
Midday Movement Reset
Rhythmic movement helps the brain regulate digestion and blood sugar.
After a meal, try:
- Jumping up and down for 30–60 seconds
- 10 squats
- 3 deep nasal breaths
Food, scent, and movement work best together.
Everything I share here follows the same rhythm:
Calm the nervous system → Steady blood sugar → Support the gut → Build from there.
That’s exactly the approach behind the Metabolic Reset.
The February Metabolic Reset Starts February 9th.
We’re beginning a new round of the Metabolic Reset on February 9, and it runs as an ongoing support rhythm every single month.
This is a primal-based reset focused on:
- steady energy
- nervous-system regulation
- simple meals
- gentle movement
- daily metabolic support
Many women join the group to heal from gut inflammation and find that they can more easily lose belly fat, release negative thought patterns, and have brain fog disappear.
To join, you just need the Make a Shift Reset Kit ($145).
That includes NingXia Red and access to our private Metabolic Reset Facebook group.
You don’t need to overhaul your life.
You need rhythms your nervous system can trust.
A Daily Anchor: NingXia Red
NingXia Red
One small daily habit that supports energy, focus, and metabolic steadiness is NingXia Red.
I drink it before caffeine and often before food.
Simple. Consistent. Supportive.
…it’s starting the day with NingXia Red for:
Energy
Focus
Mood
Cravings
Nervous-system resilience
Ningxia Red provides:
Polyphenols for brain protection
Wolfberry for cellular energy
Gentle blood-sugar support
Easy nutrition for sensitive guts
📦 HOW TO ORDER
Order Online:
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Young Living Brand Partner #1144276
630-301-9741
jane@janecaseyskitchen.comOr Text/Call Me:
630-301-9741
I can place the order for you.
You don’t need willpower.
You need a rhythm.
Warmly,
Jane Casey
FOOD & ESSENTIAL OILS EDUCATION
Practical, food-focused guidance to help simplify meals, reduce overwhelm in the kitchen, and support digestion through real, repeatable food.
This service is ideal for families who want help with:
What to cook
How to start
How to reduce food stress without forcing variety
What this includes
Meal and food strategy support
Kitchen simplification
Protein, fat, and mineral basics
Phased food transitions for picky eaters
Recipe guidance using Jane Casey’s Kitchen principles
