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I'm currently doing a Ayurveda blog series over on my Yoga blog. You can read them here:   In my 20s, my period would randomly disappear—sometimes for three months, sometimes six, once or twice for a whole year. It did worry me, but at first, not enough to seek advice. Eventually, after it happened a few times, I went to the doctor. They told me it wasn’t a problem unless I wanted to conceive. I was 22, I didn’t.
It came back, so I stopped worrying. Then it went again. I saw a different doctor—they weighed me and checked my BMI and body fat. All within the normal range. They weren’t concerned. They suggested birth control pills to give me a monthly bleed. That didn’t make sense to me at the time, I wanted answers not a medically induced monthly bleed So I left, unconvinced. I was heavily active, I taught or did around 12-15 fitness classes a week ( and this was not my main job I worked in performance which I found mental and emotional quite stressful) For 15 years my stress release hobbies alternated between running and mountain biking. I ran 5k 10k 1/2 marathons, marathons and even an ultra marathon. I mountain biked most weekends and did regular bike race mtb events. I was part of a running club, climbing club, i had tennis lessons, swimming lessons. Thankfully I had a regular yoga and meditation practice and I honestly believe it was my Saving grace. I loved it. I loved it all, felt I was living my best life ……but my lack of period was my body trying to tell me something. So I started to do my own research, it was mid 2000s now, and I came across the Female Athlete Triad, ( a condition that affects female athletes where they suffer low bone mass density, weight loss and loss their periods) But did I fit the profile? I felt I ate all the time and my BMI and body fat were normal. I asked other fitness instructors—some of whom trained more than me and had lower body fat, if they suffered menstrual issues. They said they either menstruated normally or were on birth control (like the coil or implant), so didn’t bleed anyway. I was confused again. So I pulled back, put on a few kg but was doing less of the sports that made me happy and still no period, feeling depressed I went back to all the sports I loved and felt happy again. In my 30s, I started going on regular bi- annual three-week yoga and Ayurvedic retreats in India—and noticed that my period always came back. Despite eating less and losing weight when I was on these retreats. So I was less worried as I knew I could get them back but as soon as was back to my normal level of training they disappeared, I felt I ate all the time but looking back I was eating what I thought was healthy foods and back then 20years ago I still was of the belief that too much fat in the diet wasn't a good thing. So I was definitely undereating fats. Back to the doctor—this time they suspected early ovarian failure (a.k.a. The name for early menopause if you’re under 40). But that was ruled out as my FSH and LH levels were low, not high (see footnote to explain this). I did get a DEXA scan, which showed I had osteopenia, despite looking healthy being normal bmi and doing a ton of sport—how could my bones be weak? maybe I was suffering female athlete triad? Right, that got my attention. I’d done my Level 3 PT a few years earlier and knew weight-bearing exercise was key for building bone strength. So I added more weights into my routine, swapped out some cardio—even though I loved it and the big endorphin hit. But I knew change was necessary. I started eating more fats and meat again having been a vegetarian for ten years just incase that may help. My period came back. But cycles were still long—like 45 to 60 days—still outside the 25–35 day “normal.” and all it look was so life stress for them to get a bit longer apart. Finally, in 2014 the international olympic committee introduced a term called RED-S, a condition of long term low energy availability the arises from not balancing activity with sufficient recovery and fuel, that had much wider consequences across bodily systems and can affected men and women exercisers of all ages, activity and level. and then in 2016 I discovered the work of Dr Nicola Rinaldi (now Dr N Skyes) and her book No Period, Now What?—and suddenly it all made sense. I knew I had hypothalamic amenorrhea: a condition where menstruation stops due to suppression of the HPO axis. AKA longe term stress + long term under-fuelling = period stops and a cascading affect of other systemic issues. Hidden Stress was the the thing I never addresses plus id just been drastically underestimating my calories needs for too long. NOTE : Weight. ( bodyfat and bmi) is irrelevant it can happen to women of all sizes and shapes. so that fact I never had low body fat relative to my female colleagues was irrelevant. Under-fuelling is slippery. Calorie counting is basically guesswork—fitness trackers are wildly inaccurate (especially for “afterburn” or day-to-day life). And there’s a big gap between what you eat and what your body actually absorbs. NOTE: You can be under-fuelling and not losing weight. You can be underfuelling and undernourished without being underweight By now I was working full-time as a fitness instructor at a club, rather than being a part time freelance instructor. When I was told I couldn’t cut down my hours or my level of cardio classes, I quit my job . This honestly broke my heart—I loved that job and not teaching brought a wave of emotional stress, which definitely didn’t help my overall stress levels. Eventually, I had to stop all cardio . Just weights, lots of yoga, meditation, slow loving, walking. Lock down helped me to slow down as clubs closed so I was teaching less fitness classes, however I missed the emotional and social benefits I got from face to face training and teaching. By the age of 40, my periods were regular every month—and they’ve stayed that way for years now. I gradually added cardio back in, always checking that my cycle stays regular. Like a barometer. And my dexa scans show I no longer have osteopenia. The real game changer for me, I believe, was becoming aware of and managing with my internal stress, prioritising eating multiple times a day, taking time off work without any guilt. AND not comparing myself to other people in terms of what they eat and do. NO more fasted exercise for me! Thats why my period came back on those yoga and Ayurvedic retreat because I got deep relaxation and stress release, but everyone is different. There are various factors involved in why someones period can disappear. Some of us are just wired to be more stress-reactive. I know I am. And I now know how to take care of that part of myself. How? ( more blogs on this, one I’ve already published on Internal rushing syndrome ) but loosing my Mum to cancer was a big learning curve for me on my relationship with stress. Inner child work, Micheal singer podcasts, Meditation, Yoga retreats (participating in not leading) , BWRT with Helen Goad all massively helped me, but we are all different in our needs. So that’s my story, and i'm still learning, getting it wrong then recalibrating. Had I been on birth control all those years, I’d never have known any of this. My energy levels and body composition stayed fairly steady—but underneath, something was off. And I wonder how many other women are in the same boat, unknowingly masking symptoms with birth control. This experience made me passionate about understanding hormones and cycles—not just from a medical view, but as a powerful tool. Like an internal dashboard, giving feedback about how your body’s really doing. It’s like the frog in hot water analogy—we don’t always notice the slow boil our periods can tell us ladies. Men? read my blog on RED-s in males blog. Since then, I’ve studied courses and read numerous books on female physiology. I’m so glad the conversation has opened up over the last 10 years around training for a female physiology . For too long, sports science was based solely on young college-aged men. Women were seen as “too complicated” to include in studies. That’s finally changing. If you think you may be suffering from HA I HIGHLY RECOMMEND reading the book 'now period, now what?' by Dr Nicole Rinaldi (SKYES) Check out my other blog posts at katestannardfitness.com, and come on your own journey with me. ( there are already some blogs on stress management “internal rushing syndrome” and “understanding your cycle and hormones” for premenopausal women, RED-S in males they you may find of interest). Footnote LH (luteinising hormone) and FSH (follicle-stimulating hormone) are produced by the pituitary gland, not the ovaries. They signal the body to grow a follicle (which matures an egg) and then to release the egg. In peri-menopausal women, LH and FSH levels are typically high due to a reduced ovarian reserve (fewer eggs) so LH and FSH. Are working hard to try to drive the process. In contrast, in hypothalamic amenorrhea (HA), LH and FSH levels are usually low, showing that the lack of ovulation is due to insufficient stimulation from the pituitary gland, which itself is regulated by the hypothalamus. Secondary amenorrhea, which is defined as 3 months absence of menstruation, occurs in approximately 3–5 % of adult women. According to the American Society of Reproductive Medicine, FHA is responsible for 20–35 % of secondary amenorrhea cases and approximately 3 % of FHA cases of primary amenorrhea [6]. The incidence is higher in athlete women. DeSouza et al. [7] estimated that approximately 50 % of women who exercise regularly experience subtle menstrual disorders and approximately 30 % of women have amenorrhea. https://pmc.ncbi.nlm.nih.gov/articles/PMC4207953/  🌿 Blog 3: What Affects Your Dosha — and How to Rebalance Naturally
Intro This section isn’t about being strict or perfect — it’s about becoming aware, similar to what I say in yoga …."lets be curious with our body, mind and reactions not critical." When we learn to listen to our body’s subtle signs, we can choose to ignore or act. But at least we’re aware of what factor may be causing what reaction — awareness is the first step. 🙂 🥘 Nutrition Tips by Dosha, so in the last blog we looked at mind body types and what you may be more susceptible, ie which Dosha is high in you and therefore susceptible to being knocked out of balance. ( side note: Because in the west we all live very VATA lives, aka. lots of movement, rushing in mind and body, travel, and stimulation, Vata is something most people need to probably manage) Vata types
🧘 Lifestyle & Movement Vata types
🌬️ Environment & Emotions
🔄 Rebalancing Your Doshas When your digestion, energy, sleep, or emotions feel “off,” your Doshas may be out of balance (this is called Vikriti). Ayurveda helps you return to your natural unique state (your Prakriti). Balance doesn’t mean having all three doshas equal — it means the right ratio for you. Refer back to Blog 2 for clarity. How to begin:
🧡 Final Thoughts: You’re the Expert on You, Ayurvedic living isn’t about perfection — it’s about knowing. You don’t have to change everything, but with awareness, you can choose how to support yourself — when you’re ready. Coming Soon 🌿 In blog 4, we’ll explore one of the most vital aspects of Ayurveda: Gut Health (Agni), with recipes and practices you can introduce to nourish your health. Teaser: “All health begins in the gut according to Ayurveda — and in recent years, Western science has started to catch up, with a growing focus on the microbiome.” This blog is specific to women who were assigned female at birth (AFAB) and are in their pre-menopausal years. If you’re peri-menopausal, postmenopausal, or biologically male, don’t worry—there’ll be other posts relevant to you. However this is still a beneficial read for all genders and ages. Understanding Monthly Hormone Fluctuations effects on your body: How to Adjust Your Nutrition, Training & Lifestyle to Feel and Perform Your Best We have over 50 hormones working behind the scenes in our bodies—in this blog I’m going to focus on two of your sex hormones: oestrogen a(estradiol)* and progesterone. By the end of reading this, I want you to feel clear about which hormones dominate which parts of your cycle, and what effects they can have on your physiology. ⸻ 🌀 Understanding the Menstrual Cycle: The Two Main Phases A menstrual cycle can be divided into two main phases:
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🔬 Hormone Effects on the Body Oestrogen: Your Follicular Phase • ✅ Anabolic (it builds): Supports muscle, tissue, and bone growth. • ✅ Boosts muscle contractions and strength. • ✅ Increases uptake of serotonin—our “feel-good” hormone—so this improves mood and motivation. • ✅ Increases stress resilience (we cope better with physical, mental, and emotional stress). • ✅ Faster recovery times. • ✅ Prefers fat for fuel: low-carb works well here. • ✅ Slightly inflammatory: supports immune vigilance. • ✅ Improves immune function overall. • ✅ Stabilises and reduces appetite. Progesterone: Your Luteal Phase • 🔻 Catabolic (it breaks down): reduces muscle-building, increases tissue turnover. • 🔻 Weaker neuromuscular response: you may feel slower or weaker. • 🔻 Heightens sensitivity in the nervous system. • 🔻 Acts on GABA receptors: promotes calm but reduces drive. • 🔻 Lowers stress resilience: more reactive to emotional or physical stress. • 🔻 Slows recovery: your body needs more rest to perform optimally. • 🔻 can’t access fatty acids or stored glucose as fuel as effectively • 🔻 Anti-inflammatory: reduced immune defence short-term. ⸻ 🏋️♀️ Adjusting Your Lifestyle by Phase 🌞 Follicular Phase (Day 1 to Ovulation) Think: energy, performance, momentum. • Training: • Now’s the time for an extra spin class or new personal best. • You recover faster and tolerate more volume and intensity. • Nutrition: • Better ability to utilise fatty acids (fats) as fuel. • Appetite may be lower—oestergen is involved In appetite regulation. • Your body will cope well with an 8- or 10-hour eating window if you like time-restricted eating. • Motivation, productivity, and social energy tend to be higher. You are more stress resilient to emotional and physical stress as Oestrogen drives a parasympathetic nervous system response (rest and restore, so we don’t stay in a fight and flight state continuously) • This is a great time to start new projects or push forward on goals. Common symptoms as you move towards the day of ovulation when Oestrogen is highest: temporary bloating, fluid retention, sore breasts, and mild cramps (especially around ovulation). These are due to rising oestrogen—not weight gain. ⸻ 🌙 Luteal Phase (Post-ovulation to Period) Think: recovery, nourishment, intuition. • Training: • Scale back high-intensity or high-stress work—your nervous system is more sensitive, you will lean more into a sympathetic nervous system state ( fight and fight), you come less stress resilient . • Prioritise rest, mobility, yoga, and technique sessions rather than full-on hard workouts, your now in more of a catabolic state ( breaking down cells and muscle) . • Build in more rest days between sessions, to prevent over strain of the hypothalamus ( the gland which controls most bodily functions in response to stress) • Nutrition: • Increase whole-food carbohydrates to support energy and hormone production. • Avoid fasted training—your body needs fuel carbohydrates as fuel and it cant access stored glucose as quickly. • A 12-hour eating window is more supportive for your adrenals and will reduce cortisol spikes. • Lifestyle: • Energy dips are natural—prioritise sleep, rest, and emotional care. • You may feel less social and more introspective. Honour that. • Be creative, enjoy being unproductive, go inward, and allow space to reset. ⸻ When you align your habits with your hormonal landscape, you not only perform better—you also avoid burnout, injuries, and emotional overwhelm. ⸻ 🎯 Final Thoughts Your menstrual cycle isn’t a limitation. It’s a powerful rhythm that, when understood and respected, becomes one of your greatest tools for self knowledge, sustainable health, energy, and performance. You shouldn’t be “on” or super-productive all month. Let’s get excited about tuning in, listening, and adapting to what our body needs. It’s empowering. For too long we have looked outside to know what we should be doing with our bodies. Put yourself in the driver’s seat—your body will tell you. Your body is you, and you don’t need to be a mystery to yourself. *There are actually 3 types of oestrogen in the female body: E1, E2, and E3. Estradiol (aka E2) is the dominant oestrogen in premenopausal, non-pregnant women, and that’s the oestrogen I’m talking about in the blog above.
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If you’ve ever come to my weekly HIIT class, you already know this: I love to get people jumping. Whether it’s long jumps, lateral hops, or plyo lunges or jump squat — there’s usually some kind of plyometric work in the mix. But I also always offer a no-jump option. Why? Because not every body is ready to jump yet.
But I’m still going to encourage you to build towards it. Here’s why. It’s Not Just About the Burn — It’s About the Bones Jumping (also known as plyometric training) isn’t just about sweating harder or getting your heart rate up — though it definitely does that too. One of the biggest benefits is how good it is for your bones. Please note the bones are site specific in response jump squats will improve the strength or the legs, hips, spine but not the wrists or arms. Plyo push ups will improve wrists and shoulders and arms. As we age past 35, our bone mineral density (BMD) naturally starts to decline. This makes us more vulnerable to fractures and osteoporosis. ( For women, this process speeds up post-menopause. ) The good news? We can slow, stop, and even possibly reverse this loss — with the right kind of movement stress. Running is often the go-to for people trying to stay fit. But running only loads the body in one direction: forward. as we age we need to load the body in multiple directions — forwards, backwards, sideways, twisting, landing, and pushing off again to create more stress. But You Can’t Just Start Jumping… Before you start jumping like tiga, we need to build a strong foundation of balance awareness and alignment. The exact things we work on in the standing yoga postures or technique focuses weight classes like power pump. Plyometric work puts a lot of stress on the joints, tendons, ligaments, and muscles. If your knees collapse in a squat, your balance is off during a lunge, or your ankles aren’t stable — jumping could actually do more harm than good. That’s why in my HIIT classes, we focus on: • Form first: You’ll master the movement before we add height, speed, or impact. • Progression: You’ll get options — from no jump, to mini jump, to full plyo. • Balance and control: These are non-negotiables. Your joints need to be stable before they’re explosive. Summary : Why I’ll Always Encourage You to Jump (When You’re Ready) • Bone health matters, especially as we age. • Multidirectional impact can be more beneficial in improving and maintaining bone strength (site specific) . • Form and joint stability come first — we build a strong foundation before adding impact. • Everyone gets options in class, because not everyone is at the same place — and that’s perfectly okay. Be wise with your needs. What if you cant jump? more reps is NOT the goal, explosive power is the goal. Go for lower reps and sets or/and add resistance. Take more recovery so you can perform each set with maximum effort and not transition into a cv/ endurance style of workout. Instead you could ensure you are doing some Pure strength based resistance sessions a week. 
🧠 Why Grip Strength Matters for Your Brain Grip strength is often massively overlooked — I know it’s something I need to keep working on. I have a hand gripper I vowed to use regularly , and yes, it sits on the side and gets forgotten about while I stretch, kick, punch, jump, squat, and do all the physical things I enjoy doing more. BUT…it is so important. Grip strength isn’t just about being able to open a jar or avoid a stress fracture ( weak muscles = weak bones) in later life. It’s about brain health. The latest Research shows that your grip may be one of the simplest, most powerful indicators of cognitive function and long-term brain vitality. 🔍 eh ? Explain… When you grip something, your brain activates countless nerves and muscles, coordinating fine motor control, stability, and force. So when you work on grip strength, you're not only training the muscles in your hand and forearm — you're also training the neuromuscular system. And that’s big. Strengthening neuromuscular connections in general can slow cognitive decline and improve coordination as we age. So don’t hand that stubborn jar over to your partner ( note to self ) — give it a try yourself. 🧬 What the Research Says Over the past decade, several studies have uncovered a fascinating link between grip strength and brain function:
This doesn’t mean that weak grip strength causes brain decline — but it MAY act as a powerful early warning sign. Grip strength is something you can work on at home — no machines, no gym memberships, no big space needed. An adjustable hand gripper or handometer is an affordable tool you can use to track progress. Set it to a resistance level that allows you to do no more than 6 reps before fatigue. This challenges not just your muscles, but also your central nervous system and neuromuscular pathways, supporting long-term brain function. Try 6 reps (at a resistance that means you can nearly manage to do the 6th) 3 x a week and the other days just stretch and Mobilize your fingers to let your hand muscles recover. And one week a month just squeeze a ball instead (have a deload week) or email me for a free training plan that builds power stretch mobility and strength. Or ✋ Everyday Ways to Support Your Grip
These little daily actions may keep the brain-body connection alive and sharp.   For years, I didn’t realise the impact my love of exercise and nutrition habits were having on my body. It took me nearly two decades and 6 years of research to fully understand how my training and nutrition were affecting my physiology—and what I should be doing differently to thrive. In my late teens I modeled my training after my dad—an incredible athlete—assuming that if it worked for him, it would work for me. But I couldn’t understand why some days I felt on top of my game, and other days I felt ravenous, exhausted, and empty, while he remained consistently strong and energised. It took me nearly two decades and to fully wise up to how my training and nutrition were affecting my physiology—and what I should be doing differently to thrive. I’m not saying I’m doing it all right now, ( behavioral change isn’t just dependent on having the knowledge) but I’m know where I’m going wrong rather than feeling confused. Over the past 8 years, I’ve spent countless hours researching female physiology, biochemistry, and hormones. I’ve studied the work of Dr. Nicola Rinaldi and completed courses with Dr. Stacy Sims and many more amazing professionals driving knowledge forward in this area. Yes, I’m a bit of a knowledge geek—but I’ve learned a lot, and I want to share some key insights with you. Over the next few months, I’ll be posting short blogs on katestannardfitness.com to help you better understand your unique physiology—and how to adapt your training and nutrition for optimal performance. Your body and hormones don’t have to be a mystery. 🙂 We can be doing everything “right” and still not see the results we want. If that sounds familiar, you’re not alone. The next image shows what you can expect in the next few blogs ( stay tuned) ➡️ or dm me your email and I’ll add you to my mailing list so you get notifications anytime a new blog is published on either of my Yoga or Fitness websites.  🌿 Blog 2: What’s Your Ayurvedic Type? "In the last blog, I introduced the concept of the Doshas—Vata, Pitta, and Kapha—the three energies that govern how we function physically, mentally, and emotionally. However most of us aren’t just one dosha — we’re a blend. Some people are clearly dominant in one, while others have two strong doshas or even all three in equal balance. Ayurveda recognises 10 distinct types, and knowing your own is a powerful step in self-understanding. 🔟 The 10 Ayurvedic Constitution Types (Prakriti) Single Dosha Dominant
Dual Dosha Types
Tridoshic Type
Only a tridoshic person needs all doshas balanced evenly. For example, if you’re mostly Vata, balance means having relatively high Vata and lower Pitta and Kapha levels — that’s what balance looks like for you. When your Vata becomes too high, you’ll start to experience Vata-related issues. It’s less likely that your Pitta or Kapha will become so elevated they cause problems, but it can still happen. ✨ Strengths Become Weaknesses in Excess This is one of Ayurveda’s golden truths: your strengths, when taken too far, can become your weaknesses.
Coming next in Blog 3: how daily choices affect your doshas — and how to make small shifts to rebalance, if you’d like to.  🌿 Ayurveda Blog Series Intro Have you ever noticed how some people are always cold while others overheat easily? Or how some thrive on a routine while others love constant change? According to Ayurveda — one of the world’s main systems of holistic healthcare and a sister science to yoga — it’s because we all have a unique mind-body type: our dosha. 💫 My Journey with Ayurveda I discovered Ayurveda in my late teens, around the same time I began studying yoga. Over the years, I’ve studied formal Ayurvedic courses, engaged in over eight Ayurvedic retreats in India, and worked with a company called Ayurveda4All. What I loved most about Ayurveda is that it offered a practical, empowering tool to better understand myself — both psychologically and physiologically. It helped me notice tendencies in my body, mind, and behaviours, and offered gentle, supportive ways to manage them rather than get frustrated or confused by them. Best of all, it showed me how pointless social comparison is, because what’s good for one person can be detrimental to another. And how ridiculous the one-size-fits-all approach to health and wellness is. Ayurveda has helped me honour rather than judge my uniqueness, understand my ‘weaknesses’, and play to my ‘strengths’ — and I’d love to help you do the same. Because it’s such a vast subject, I’ll be breaking it down into a series of short, practical blogs you can dip into and apply to your own life. Blog 1: Understanding the Doshas and Your Unique Mind-Body Type 🌿 What Are Doshas? In Ayurveda, the three doshas — Vata, Pitta, and Kapha — are the energies that govern how we function. Everything in existence (including us) is made up of these three in different combinations. 🌀 Vata (Air + Space) – Energy of Movement Mind-body traits: Creative, energetic, quick-thinking, but can be anxious or scattered when imbalanced. Body type: Slender, can be very tall or short, long limbs or bones, dry skin, cold hands and feet, thin hair. Problems with excess Vata: Anxiety, insomnia, IBS, constipation, tinnitus, nervousness, exhaustion, overwhelm, scattered mind, osteoporosis, osteopenia, lower back pain, dry skin and hair, brittle nails. Factors that increase Vata: Travelling, irregular routine, rushing, multitasking, cold dry windy weather, old age (Vata increases in everyone after the age of 50–60). 🔥 Pitta (Fire + Water) – Energy of Transformation Mind-body traits: Focused, ambitious, passionate, sharp intellect, excellent leader, competitive, perfectionist — but can be intolerant, bossy, irritable, or critical when out of balance. Body type: Medium build, strong digestion, tends to feel warm, athletic, freckles, early greying or balding, gets "hangry". Problems with excess Pitta: Heartburn, inflammation, frustration, rosacea, eye issues, acid reflux, diarrhoea, addictive behaviours, OCD, aggression. Factors that increase Pitta: Competitive environments, hot climates, alcohol, heat-producing foods, summer months. 🌱 Kapha (Earth + Water) – Energy of Structure and Stability Mind-body traits: Grounded, calm, loyal, reliable, stable, steady, strong, loving, supportive, sweet, great stamina — but can be sluggish, overly sentimental, stuck, or resistant to change when imbalanced. Body type: Larger frame, cool body temperature, clammy moist skin, oily thick hair, good skin, large eyes, large teeth and lips, slower digestion, finds fasting and endurance activities easier than other types. Problems with excess Kapha: Sluggishness, lethargy, congestion, depression, stuffed head, glue ear, obesity, type 2 diabetes, emotional stagnation, stubbornness. Most people are a combination of the three doshas rather than just one. In Blog 2, I’ll walk you through the 10 possible Ayurvedic mind-body types (Prakriti) and how to start identifying your own.  Pick three or four stretches from above. Hold each stretch for 1 minute, aka 3-6 long slow breaths out, relax into the stretch as you exhale.
Is Your Nervous System “Out of Whack?” 🧠⚡ Do you ever feel like you’re tackling life, rushing around, with so much to do? Well, I do — and when I recognise I’ve moved into that mindset, I know I have to do the very thing I don’t want to do… PUT THE COFFEE DOWN and STOP! Here are the red flags I use on myself. Ask yourself — do you feel:
If that sounds familiar, you might be dealing with something I call: 🌪️ Internal Rushing Syndrome (Yes — I made up this non gendered phrase. But it’s actually the work of Dr. Libby Weaver and she calls is Female Rushing syndrome.) see below for more information on her work It is an internal sense of urgency for no real reason. You could be lying on the couch, but your mind is sprinting. You’re technically “resting,” but your inner world is racing like you’re hours behind. So you end up just as exhausted after a rest day as if you’d been productive all day. It’s a kind of anxiety dressed up as ambition. We can convince ourselves, “This is just how life is right now.” But that’s not true — we can shift from “I have so much to do” to “Some of these things are only important to me, and it really doesn’t matter if I let them go.” You can learn to be calm internally while still being productive — if you change the internal state. That frantic inner feeling is your body’s response to adrenaline. Biologically, it’s just a chemical causing a certain vibration in you. It can feel really good… until it doesn’t. Over time, it drains your energy, frays your focus, and burns out your nervous system 🧠 The Invisible Hustle and Mental Load Signs your nervous system is out of balance:
It’s a chronic internal pressure loop. And it’s exhausting — because even if your body isn’t doing much, your mind might be carrying everything. Mental and emotional weight can tire you out even more than physical effort. If this resonates with you, I encourage you to read Rushing Woman’s Syndrome, a fabulous book by Dr. Libby Weaver. 👩⚕️ Rushing Woman’s Syndrome – Based on Dr. Libby Weaver’s Research Dr. Libby Weaver coined the term Rushing Woman’s Syndrome to describe what happens to women (and increasingly, men) who live in a nonstop urgency loop. Women are more affected because our hypothalamus is much more sensitive and reactive to stress compared to men — so we suffer more from being in a constant fight-or-flight mode. Weaver’s research shows this state impacts:
💡 So What Actually Helps? Here’s what I’ve learned about calming the chaos inside: 1. Mental Rest (Not Just Physical) You don’t need more naps — you need less mental noise. These are things that slow me down and make me feel present and connected:
2. Catch your Mental narrative That inner voice that says: “If I’m not achieving, I’m falling behind and I’m not good enough.” Notice it. Question it. But remember... It’s just a narrative you’ve created at somepoint — not the truth. 3. Regulate Your Nervous System You don’t need to “try harder.” You need to feel safer. Simply lying down with your hands on your tummy and saying “I am safe” might sound silly — but it can have a deeply calminpsychological effect. 4. Redefine Productivity - Slowing down isn’t laziness — that’s a myth you likely learned in childhood. It’s essential maintenance, and a necessary part of being fully present. Lets remind ourselves we are not here to conquer life — we are here to experience it. And we have nothing to prove 5. Assess What Habits Might Be Making It Worse - Some habits that are healthy when the central nervous system (CNS) is balanced can be harmful when it’s not:
IF YOU NEED TO (re)LEARN HOW TO ACTIVATE YOUR REST-AND-RESTORE SYSTEM (PNS — the parasympathetic nervous system), book onto one of my Iyengar sessions. I especially recommend one of my Rest and Restore Asana Workshops — see details [here].   Throughout my teens and twenties I viewed my period as an inconvenience and powered on through changing as little as possible upon its arrival. It took me years to wise up and understand that menstruation isn’t a nuisance; it’s a powerful time of rejuvenation and an opportunity to reset and release.
Yoga encourages us to tune into what’s going on in our bodies and work with it. Menstruation offers a natural opportunity to detox, release, and rebalance. It’s a chance to shed not only your uterine lining, but also stress, fatigue, and habits that no longer serve you. Yet many women, as I did, push through these days as if nothing’s changed, as if to slow down Would be weak or frown upon So we power through work, workouts, and routines despite feeling tired, crampy, or low in energy. Over time, this can lead to hormonal imbalances, irregular cycles, added stress and fatigue, this was my story before I became a Yoga teacher and understood things on a deeper level. Yoga offers an intelligent way to honour your cycle instead of ignoring it. Use your practice to wise up to your needs and why grey your behaviour is in line with those needs. Adjust Your Practice During menstruation, your body’s energy is directed inward. Support it by tapering your activity and making space to rest. Avoid postures that cause the uterus to contract or interfere with the downward flow (Apana energy) too much, especially:
Instead, choose poses that soften, soothe, and restore:
The Hormonal ShiftOestrogen begins to rise during menstruation, which might give you a brief boost of energy. But instead of burning through it, preserve it. This energy can serve you better in the days to come, helping you feel more balanced, vibrant, and emotionally clear throughout your cycle. Rethink Your Routine Think of your period week as a time to:
When you treat your menstrual phase as a time for inward attention and recovery, you lay the foundation for greater hormonal balance and long-term well-being. For a guided practice that supports this approach, visit our online class page and try the Bite-Size Yoga: Menstrual Sequence video. Your cycle is not a setback—it’s your body’s built-in monthly tune-up. Let yoga help you make the most of it. |
