Case Study: Restoring Energy, Hormonal Balance & Performance for a Burnt-Out Athlete

When Fran first reached out to me, she was a 42-year-old competitive amateur athlete who had been racing in fitness events for several years.

After completing a triathlon and coming out of the pandemic, something had shifted. She felt burnt out, was gaining weight despite training regularly, struggled with sleep, and noticed her anxiety increasing.

She was still pushing through her sessions, but her body was no longer responding in the same way.

She came to me looking for nutrition support - but it quickly became clear that what she really needed was a full, compassionate reset.

Initial Assessment: Understanding the Whole Picture

During her first consultation, we went through a detailed health history and lifestyle assessment. Many clients are surprised by how thorough this process is, and Fran was no exception - she described it as “far more holistic than expected.”

Her symptoms suggested that something deeper than nutrition might be affecting her energy and recovery, so after creating a gentle, supportive fuelling plan, we agreed that further testing would help us understand what was going on beneath the surface.

We used a combination of blood testing and hormone profiling, and the results gave us important clues:

• Her thyroid function was under strain

• Cortisol (stress hormone) patterns showed signs of imbalance

• Her body wasn’t recovering or adapting well to the training she was doing

For Fran, these results provided both clarity and relief - she finally had an explanation for how she’d been feeling.

The Plan: Nutrition, Stress, Hormones & Lifestyle - All Connected

Rather than putting her on a strict diet or training regime, the approach centred on supporting her entire system:

Nutrition

• Introduced eating patterns that supported stable energy and hormonal balance

• Adapted nutrition across the menstrual cycle

• Increased carbohydrates to support training and stop the sense of “running on empty.”

• Created a flexible fasting protocol that suited her personally, rather than following rigid rules

Lifestyle & Stress Support

• Adjusted her training structure to reduce stress on the body

• Developed a slower, calmer morning routine with journaling, reading, and meditation

• Brought in simple mindfulness practices to help lower cortisol

• Encouraged gradual habit changes that supported recovery instead of draining it

Life Decisions

A powerful part of Fran’s transformation came from looking honestly at what in her life was contributing to her stress load. Eventually, she made the brave decision to move from a high-stress job to a role that allowed her more balance. She described this as a turning point.

Throughout the process, the work was gentle, personalised, and non-judgemental. She described the experience as:

“Eva has an amazing way of being both laid back but focusing you to see what is holding you back in your life.”

The Transformation

Over time, things started shifting:

• Her energy returned

• Sleep improved

• Anxiety decreased

• Training felt enjoyable again

• She developed an entirely new understanding of what her body needed

Most importantly, her relationship with food, training, and stress became healthier and more intuitive.

Two years after we first started working together, Fran completed three races in 2024 - something she wasn’t sure would ever feel possible again at the start of her journey.

Client Feedback

Fran shared:

“Working with Eva changed my life. I went to her for nutrition, but what I got was a complete reset for my health and well-being. I can’t thank her enough.”

And she has since recommended several family members and friends who have now started their own journeys. 

Summary

This case is a great example of how performance nutrition is rarely just about food. It’s about:

• Understanding stress and hormones

• Supporting energy systems

• Balancing training and recovery

• Making lifestyle changes that truly stick

• Listening to the person behind the athlete

Fran’s journey shows how powerful a holistic, personalised approach can be - especially for women navigating busy lives, high training loads, and hormonal changes.