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PHYSIOLOGICAL FUELING FOR ANCOR
Eating for Your Nervous System
Part of Pillar R - Regulation
What This Is (And What It's Not)
This Is NOT:
❌ A diet plan
❌ Weight loss advice
❌ Universal nutrition rules
❌ "Clean eating" dogma
❌ Restriction for restriction's sake
This IS:
✓ A stability strategy
✓ Personalized to YOUR physiology
✓ Focused on nervous system regulation
✓ About finding what calms vs. destabilizes YOU
✓ Designed to reduce meltdowns and internal pressure
The Core Concept
Every person has a unique sensory-metabolic profile.
Some foods:
Calm your system
Provide steady energy
Reduce internal pressure
Support sleep
Enhance proprioceptive clarity
Other foods:
Amplify sensory intensity
Create internal burning or pressure
Cause anxiety spikes
Disrupt sleep
Worsen sensory processing
Your job: Learn which is which for YOUR body.
Why Food Matters for Autistic Regulation
1. Autistic Sensory Systems Run at Higher Gain
What this means:
All signals are amplified
Including signals from digestion
Bloating, gas, discomfort = magnified internal sensory load
Food sensitivities create chaos, not just discomfort
Result: The "wrong" foods create additional internal noise that makes meltdowns more likely
2. The Gut-Brain Connection Is Bidirectional
Your gut has 500 million neurons (more than your spinal cord)
When digestion is:
Inflamed
Irritated
Overloaded
Unstable
Your brain receives this as:
Threat signals
Stress activation
Internal pressure
Sensory overload
This is why digestive discomfort can trigger or worsen meltdowns.
3. Blood Sugar Affects Everything
Unstable glucose causes:
Irritability and mood swings
Internal "pressure" sensation
Anxiety and panic
Sensory hypersensitivity
Poor focus and task-switching
Worse proprioceptive feedback
Increased meltdown likelihood
Stable glucose supports:
Calm baseline
Steady energy
Better sensory processing
Clearer proprioception
Wider window of tolerance
4. Amino Acids Are Neurotransmitter Precursors
What you eat provides the building blocks for:
GABA (calming)
Serotonin (mood, sleep)
Dopamine (motivation, focus)
Glycine (inhibitory signaling)
Taurine (neuronal stability)
Inadequate amino acids = inadequate neurotransmitter production
5. Predictability Reduces Cognitive Load
Many autistic people thrive on food predictability because:
Eliminates decision fatigue
Reduces sensory unknowns
Decreases anxiety about eating
Creates stable expectations
Conserves executive function
Eating the same meals daily is not boring - it's regulating.
The Three Fueling Principles
PRINCIPLE 1: Observe Your Nervous System Response
After eating, check:
Do I feel calmer or more agitated?
Is internal pressure higher or lower?
Is my skin sensation normal or burning?
Is my energy steady or crashing?
Is my digestion comfortable or distressed?
Trust your body's signals, not nutrition dogma.
PRINCIPLE 2: Remove What Destabilizes
If a food consistently causes:
Internal pressure
Sensory burning
Anxiety spikes
Digestive distress
Energy crashes
Sleep disruption
Remove it - at least temporarily - regardless of whether it's "healthy" by conventional standards.
Example: Spinach is "healthy" but if it causes problems (high oxalates for some), it's destabilizing for YOU.
PRINCIPLE 3: Repeat What Stabilizes
If a food consistently provides:
Calm baseline
Steady energy
Digestive comfort
Good sleep
Reduced internal pressure
Repeat it regularly - even if it seems "boring" or "not varied enough" by conventional standards.
Stability beats variety when managing a dysregulated nervous system.
Building Your Stabilizer Plate
Step 1: Identify Your Safe Proteins
Test these (or others) one at a time:
Eggs
Greek yogurt (plain, full-fat)
Beef
Chicken
Turkey
Fish (salmon, sardines, white fish)
Protein powder (if tolerated)
Cottage cheese
Tofu/tempeh (if tolerated)
Track response:
How do you feel 30 min after?
How do you feel 2 hours after?
Any digestive issues?
Any sensory changes?
Your safe proteins are the ones that:
Provide steady energy
Don't cause bloating/discomfort
Leave you feeling satisfied
Support focus and calm
Step 2: Identify Your Safe Fats
Test these:
Avocado
Olive oil
Butter / ghee
Coconut oil
Egg yolks
Fatty fish
Nuts (if tolerated - watch for oxalates)
Full-fat dairy
Olives
Track response:
Does it provide satiation?
Any digestive heaviness?
Energy steady or sluggish?
Your safe fats:
Provide fullness without heaviness
Support stable energy
Don't cause digestive distress
Step 3: Identify Your Safe Carbohydrates
Test these:
White rice
Potatoes / sweet potatoes
Oats
Sourdough bread
Fruit (berries, bananas, apples, etc.)
Vegetables (various types)
Quinoa
Rice noodles
Track response:
Energy steady or spike-and-crash?
Any bloating or discomfort?
Mental clarity or brain fog?
Mood stable or irritable?
Your safe carbs:
Provide energy without crashes
Don't cause digestive issues
Support stable mood
May support sleep (evening carbs can help some people)
Step 4: Identify Hydration Strategy
Test these:
Plain water
Electrolyte drinks (sugar-free or low-sugar)
Herbal teas
Specific juices (cranberry, etc.)
Bone broth
Coconut water
Track response:
Adequate hydration without overload?
Any digestive irritation?
Effect on sleep if consumed evening?
Timing matters:
Adequate hydration during day
Reduced fluids 2-3 hours before bed
Minimal water with bedtime supplements (2-4oz max)
Step 5: Identify Foods to Avoid
Common autistic food sensitivities (not universal, but worth checking):
High-Oxalate Foods:
Spinach
Almonds
Chocolate
Sweet potatoes
Sesame/tahini
Beets
Why: Can cause internal burning, joint pain, sensory issues in sensitive individuals
Inflammatory Foods (individual variation):
Gluten (for some)
Dairy (for some - though many tolerate well)
High-sugar foods
Processed seed oils
Artificial additives
Digestively Challenging:
Beans/legumes (for some)
Raw cruciferous vegetables
High-FODMAP foods (for some)
Excessively spicy foods
Track YOUR responses - don't assume based on generalizations
Sample Stabilizer Plates
Example 1: Creator's Personal Plate
Morning:
Eggs (2-3)
Avocado (1/2)
Optional: small amount fruit
Mid-morning:
Zero-sugar cranberry juice
Water
Afternoon/Pre-workout:
Glycine 2-3g in water
Adequate hydration
Post-workout (if needed):
Protein shake or eggs
Evening:
Wendy's beef patty (predictable, no bun)
OR eggs and avocado again
Magnesium glycinate 420mg with yogurt
Bedtime:
Friendly Farms Plain Whole Milk Greek Yogurt 170g
Blueberries 70g
Glycine 3g in 2oz water
Other bedtime supplements
Avoided:
High-oxalate foods (spinach, almonds, tahini)
Excessive variety (creates decisions and unpredictability)
Heavy evening meals
Sugar/refined carbs
Why this works:
Same meals = no decisions
Stable protein throughout
No digestive issues
Supports supplementation
Maintains energy
No internal pressure
Example 2: Higher-Carb Stabilizer
(Some people do better with more carbs)
Morning:
Oatmeal with protein powder
Banana
Cinnamon
Mid-morning:
Apple with almond butter (if almonds tolerated)
Lunch:
Rice with chicken
Steamed vegetables
Olive oil
Afternoon:
Protein smoothie
Dinner:
Salmon
Sweet potato
Broccoli
Bedtime:
Greek yogurt
Berries
Magnesium
This pattern provides:
More carbohydrates for those who need them
Still stable protein
Predictable routine
Good sleep support (evening carbs)
Example 3: Simpler / More Restricted
(For those with severe sensitivities)
Every meal:
Ground beef
White rice
Salt
Water
Snacks:
Bone broth
Specific tolerated fruit
Supplements:
As needed for gaps
Why someone might do this:
Severe food sensitivities
Need maximum predictability
Digestive issues with variety
Working on gut healing
This is extreme but legitimate if it's what YOUR body needs
Meal Timing for Regulation
Goal: Predictable Energy Without Rollercoaster
What destabilizes:
Skipping meals
Going >4-5 hours without food while awake
Heavy meals before high-stimulation
Random timing day-to-day
Large evening meals close to bed
What stabilizes:
Consistent meal timing
Regular protein intake
Moderate portions
Light evening meal
Bedtime protein (supports sleep)
Sample Daily Rhythm
7:00 AM - Wake, hydrate
7:30 AM - Breakfast (protein + fat)
10:00 AM - Mid-morning snack or drink
12:30 PM - Lunch (protein + carb + fat)
3:00 PM - Pre-workout fuel (if exercising)
4:00 PM - ANCOR session
5:00 PM - Post-workout if needed
7:00 PM - Dinner (moderate, not heavy)
8:30 PM - Bedtime protein + supplements
Adjust to your schedule, but maintain consistency
Pre-Workout Fueling
1-2 hours before heavy proprioceptive work:
Light protein
Moderate carbs (if you respond well to them)
Hydration
Optional: glycine 2-3g
Avoid:
Heavy fats immediately before (can cause sluggishness)
Large meals (blood goes to digestion, not muscles)
High-fiber (can cause GI distress during exercise)
30-45 min before:
Glycine if using
Water
Maybe small easily-digestible carb if needed
Post-Workout Fueling
Immediately after (optional):
Some people benefit from quick protein
Others don't need anything
Within 2 hours:
Regular meal with protein
Carbs help some people recover
Adequate hydration
That evening:
Magnesium with evening meal
Supports recovery
Prepares for sleep
Evening/Bedtime Fueling Strategy
Goals:
Support sleep
Avoid nighttime waking from hunger
Minimize fluid for bathroom trips
Provide amino acids for neurotransmitter production
Timing strategy (example from creator):
7:00 PM:
Dinner (moderate size)
Magnesium glycinate 420mg with yogurt
Minimal water (1-2oz if needed)
7:00-8:00 PM:
Fluid restriction begins
8:15 PM:
Empty bladder (taking advantage of 75-90 min window after yogurt)
8:30 PM:
Bedtime supplements in 2oz water only:
Glycine 3g
L-theanine 100mg
NAC 600mg
Myo-inositol 3g (after adaptation period)
Result:
Total evening fluid: 2-4oz (vs previous 4+ oz)
Reduced nighttime waking
Deeper sleep before first wake
Still adequate nutrition and supplementation
Adapt this to YOUR needs - timing, amounts, specific foods
The Sensory-Metabolism Worksheet
Use this to map YOUR physiology
Foods that calm me:
Foods that cause internal pressure or sensory burning:
Foods that give me steady energy:
Foods that cause energy crashes:
Foods that irritate my digestion:
My safest proteins:
My safest fats:
My safest carbs:
The meal pattern that feels best for me:
Foods I should avoid based on lived experience:
Decision Tree: Testing New Foods
STEP 1: Eat the food (moderate portion)
↓
STEP 2: Immediate check (0-5 minutes)
↓
Do you notice any of these?
- Warmth or heat sensation
- Internal burning
- Pressure building
- Sudden irritability
- Skin sensations
↓
YES → DESTABILIZER
Remove from rotation
↓
NO → Continue to Step 3
↓
STEP 3: Short-term check (5-45 minutes)
↓
Do you feel:
- Calm and steady?
- Focused?
- Comfortable energy?
- No digestive distress?
↓
YES → Potential STABILIZER
Test again to confirm
↓
NO → What do you feel?
- Tired/sluggish
- Wired/anxious
- Brain fog
- Burning sensations
- Bloated/uncomfortable
↓
DESTABILIZER
Remove from rotation
↓
STEP 4: Long-term check (1-4 hours)
↓
Still feeling stable?
No delayed reactions?
Digestion comfortable?
↓
YES → CONFIRMED STABILIZER
Add to regular rotation
↓
NO → Note the delayed reaction
Consider occasional vs never
The Five Red Flag Sensations
If you experience ANY of these after eating, that food is destabilizing:
1. Sudden Irritability
Mood shift within minutes to hour
Snappishness, frustration
Lowered tolerance for stimulation
2. Brain/Internal Pressure
That "building up" feeling
Pressure in head, chest, or body
Pre-meltdown sensation
3. Sensory Burning
Skin feels hot, electrical, or burning
Not from temperature but internal
Often on arms, legs, torso
4. Anxiety Spike
Sudden increase in worry or dread
Physical anxiety (heart rate, breathing)
Internal restlessness
5. Digestive Discomfort
Bloating, gas, cramping
Nausea or upset
Delayed but consistent after that food
Trust these signals - your body is telling you something
Common Fueling Mistakes
Mistake 1: Following General Nutrition Advice
"I should eat lots of vegetables and variety"
Problem: Your nervous system may not tolerate "healthy" foods that work for others
Better: Eat what makes YOUR system calm, even if it's repetitive
Mistake 2: Forcing Variety
"I shouldn't eat the same thing every day"
Problem: Variety creates decision fatigue and sensory unpredictability for many autistic people
Better: Embrace repetition if it helps you regulate
Mistake 3: Ignoring Sensory Signals
"It's probably nothing" or "I should push through"
Problem: Small signals build into big problems
Better: Track and respond to patterns early
Mistake 4: Inadequate Protein
Relying heavily on carbs without sufficient protein
Problem: Can cause energy crashes, mood instability, worse sensory processing
Better: Ensure adequate protein at each meal (20-40g depending on size/needs)
Mistake 5: Skipping Meals
Going too long without eating
Problem: Blood sugar drops → sensory sensitivity increases → meltdown risk rises
Better: Eat consistently, even if small meals
Mistake 6: Not Tracking
Assuming you know without data
Problem: Patterns aren't obvious without tracking
Better: Simple daily food and symptom log for 2-4 weeks
Tracking Your Fueling
Simple Daily Log:
Date: _______
Meals:
Breakfast: _________________
Lunch: _________________
Dinner: _________________
Snacks: _________________
Symptoms:
Internal pressure (1-10): ___
Energy stability (1-10): ___
Digestive comfort (1-10): ___
Sensory burning (1-10): ___
Sleep quality (1-10): ___
Notes:
Do this for 2-4 weeks to identify patterns
Special Considerations
For Those with Eating Disorders History
Be careful:
Don't let this become restrictive eating disorder
Work with ED-informed therapist if needed
Focus on adding stabilizers, not just removing destabilizers
If tracking causes anxiety, work with professional
The goal is stability, not restriction
For Those with Very Limited "Safe Foods"
It's okay to:
Eat the same few foods repeatedly
Supplement for nutritional gaps
Work with dietitian familiar with autism
Gradually expand when/if ready
Stability comes first, variety later (if ever)
For Those Who Can't Cook
Options:
Simple no-cook foods (yogurt, hard-boiled eggs, pre-cooked items)
Meal delivery services
Pre-made items from grocery
Family/support help
Rotisserie chickens, canned fish, etc.
You don't need cooking skills to fuel well
Integration with Full ANCOR
Physiological fueling enhances every other pillar:
A (Autonomic Breathing):
Stable blood sugar = easier to shift into calm
Good nutrition = better HRV baseline
N (Normalize Environment):
Less internal digestive distress = less total sensory load
More capacity to handle external stimulation
C (Calibrate Body Map):
Stable fueling = clearer interoceptive signals
Better proprioceptive accuracy
O (Overload with Proprioception):
Adequate protein = better muscle recovery
Stable energy = more effective workouts
Better adaptation to training stress
R (Rest and Recovery):
Good fueling = better sleep
Adequate nutrition = faster recovery
Less inflammation = less baseline arousal
Full ANCOR works best with all five pillars integrated
Summary: Physiological Fueling Principles
1. Observe - Track your nervous system's response to foods
2. Remove - Eliminate what consistently destabilizes
3. Repeat - Build on what consistently stabilizes
4. Predictability - Embrace repetitive meals if they help
5. Individualize - Your physiology, your rules
6. Integrate - Use fueling to support all of ANCOR
The goal isn't perfect nutrition by conventional standards.
The goal is nervous system stability and meltdown reduction.
Whatever achieves that for YOUR body is the right approach.
Part of the ANCOR Method - Created by Seth A. Horn (2025)
Physiological Fueling is Component 3 of Pillar R
This is not medical or nutritional advice - consult qualified providers
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