Let’s talk about Relative Energy Deficiency in Sport (RED-S) in males
Last week, I wrote a blog post about my experience of hypothalamic amenorrhoea—a condition where the period stops due to a suppression of the HPO axis, often caused by not balancing stress, recovery, activity and fuel. This condition within a sports context is called RED-S a term introduced by the international Olympic council in 2014. The difference with Relative Energy Deficiency in Sport ( RED-S ) is that it is a condition that affects all genders, all ages, at any level of competition and in those of both normal and low body weight. Men experience it too—and the consequences are just as serious. Any regular exerciser “who has increased their training load, reduced their rest periods, frequently exercises in the fasted state, or who is following an exclusionary diet will also be at increased risk of RED-S.”* While women may lose their menstrual cycle, in males, RED-S can present as: • Loss of libido • Erectile dysfunction • Low testosterone (relative to age) • propensity to stress fractures and minor illnesses. • Poor recovery and days of exhaustion and eventually declining performance And like women it doesn’t always come with weight loss it can even lead to increased visceral fat(fat gain) despite high training volume and lack of energy availability And I can’t stress this next part enough … this IS NOT just an adult issue--adolescents of all genders are at risk too, especially those involved in high-level sport, dance, aesthetic sports, or intense training routines. Calorie needs and rest are often drastically underestimated Also as I said above Be aware…. Performance is often not the first thing to decline—your body gives you other red flags first. If this sounds familiar or you want to learn more or to read my blog of my personal story read no period now what. Drop me a message and I’d be happy to point you toward research, resources, and support. Here’s one resource for starters, https://bjgp.org/content/72/719/295 
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.  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. 
To understand this, imagine a chariot – an ancient analogy from the Upanishads:
When the driver loses control (operating from the ego or lower mind), the reins and horses take over, pulling the chariot into chaos. The Self is forgotten. Yoga trains the Buddhi to regain control – to calm the mind and guide the senses. The goal isn’t to escape life but to travel it with clarity, joy, and purpose. Yoga helps us stay on the path – steady, aware, and connected. *“Yoga is the cessation of the modifications of the mind.” – Patanjali, Yoga Sutras **Quote from B.K.S. Iyengar, Light on Yoga ***Yoga sees the Self as pure consciousness, connected to all things. “Yoga can give you freedom that you didn't think was possible. “ bks. Iyengar
Yoga works on the physical self by stretching and opening it in a way that relieves the tightness, the resistance, the tension and the pain that has built up over time. Resistance, tension and pain occurs because of how your body has been reacted to the environment around you. These can be small reactions compounded over time, or from one big event that caused injury or physical trauma. The reaction is often a method of self protection, tissues sensitize around an area. This leads to physical habits that we aren’t aware of, cause us discomfort, don’t serve us and which we don’t necessarily need to hold onto. The exact same is true for the psychological self. Resistance, tension and stress occur because of how your mind has been reacted to the environment around you. These can be small reactions (Frustrations/worries ) compounded over time, or from one big event that caused emotional/ mental trauma. The reaction is often a method of self protection, emotions sensitize around an issue. This leads to mental-emotional patterns that we aren’t aware of, cause us discomfort, don’t serve us and which we don’t need to hold onto. “Yoga teachers us to cure what need not be endured, and endure what cannot be cured” BKS Iyengar. Yoga postures stretch and open us in a way that allows us to relax and release, both physically and psychologically. Unblocking energies in our bodies, congestion in our tissues and fixations in our thoughts. Yoga develops a greater self awareness. We begin to recognise our physical habits: eg. That you collapse the inner arch of the left foot, or that your head often tilts to the right or that your left quad over compensates for an inactive left glute. Once we know these things, we can start to do something about them, work with them to rebalance the body so that we feel more comfortable and aligned. It’s the same for mental patterns eg. you may realise you often look around and judge yourself on how the person next to you is doing, or that you often start thinking about what’s happening after class during the class, or that you prefer a certain place in the room and feel frustrated if someone gets there first. Once we recognise these mental habits, we can start to do something about them, work on them to rebalance the mind so that we feel more comfortable and aligned. When practicing yoga try to become a non judgmental observer. Treat the session as an exciting opportunity to investigate and better know yourself by observing the effect on the pose on your body mind and emotions. And observe with kindness and curiosity never criticism or judgement. This blog post is an introduction into Yoga philosophy, if you're interested in finding out more, click here for my free yoga philosophy beginners course. Regardless of whether you fully invest in the ideas or not I hope you find them enjoyable and interesting.
Namaste. In the West when we say we are going to a Yoga class, we really mean we are going to a “Yoga-asana” class. Asana means pose or seat, in Sanskrit. The names of the poses we do, all end in Asana, eg. ‘Tadasana’ is mountain pose because Tad means mountain and Asana means pose. The asanas are the yoga poses & postures that improve the wellness of the body and mind, so we can experience life at a higher state of awareness and clarity. Our experience of the world depends entire upon the state of our nervous system, the asanas stabilise and revitalise the nervous system, strengthen and open the body, whilst settling the mind. There are many different schools of asana practice. I am an Iyengar Yogasana teacher because I’m trained in the method that was created and taught by BKS Iyengar and his family, who continue to teach & develop this method in Pune, India. However, the Asanas are just one ‘branch’ of a larger ‘8-branched-system’, that is traditionally known as Astanga Yoga.* You can just practice the branch of the asanas, and feel much better for it. However, “If you do just stick to one branch, then it is like buying an 8-step ladder only using the first step, then thinking ‘Oh this is good, I’ll stop right here’.”** This 8-branched-system is known as Astanga Yoga** because “Asta” in Sanskrit means 8 The 8 parts are:
‘Yoga is an 8 branch system that allows us to move from our ‘over-identification’ with our changing body and fluctuating mind, and ‘re-identify’ with what we truly are.’ The concept of what we truly are, is that we are something much bigger, and better, than our body, mind, emotions, thoughts, memories, roles we play, and the possessions we own. These are false identities. We will explore this more in blog 2.
** Quote from Jackie Pascal, A US based yoga teacher. ***Astanga yoga is also the name of a type of asana practice. Its full name is Astanga-vinyasana. This was an asana practice developed by a contemporary of BKS Iyengar yogi called Pattabhi Jois and this is not the Astanga Yoga that I’m referring to in the above. This is lesson one of a free yoga philosophy course, click here for the full Introduction to Yoga Philosophy course. The introduction to Yoga Philosophy course separated out the 8 different branches of ashtanga yoga for deeper consideration. Now let's link them back together again and view yoga as a holistic system through the lens of the branch we practise in Iyengar Yoga, the Yoga Asanas (branch 3) Yoga is self-study, (self-study remember is Svadhyaya, one of the Niyamas, branch 2) In Asanas we observe our physical bodies. We do an action, then we observe the reaction. For example, if we grip our outer hip sockets in, we feel an internal lift at the groins. A beginner may not be able to feel or understand this action, so may just start by learning where their outer hip sockets are. As we advance in our yoga practice, we become more knowledgeable, more awake, more sensitive, and more conscious to our physical bodies and unconscious habits. We experience the poses acting on our bodies at a deeper level, on the muscles, bones, tissues, our internal functioning, and at an energetic level. The Asanas are deeply therapeutic. As we advance, over the months and years, we develop a deeper level of awareness with ourselves, a deeper level of self-study. We don't necessarily become more ambitious or advanced in the types of poses we practice; we accept that a younger body will be able to do more than an older body. We will undoubtedly develop strength, stability, and flexibility, but this isn't the goal. Rather these are the necessary tools we need in order to achieve the goal. The goal is deep awareness, deep self-study. We need to build the stability and stamina in the body because the longer we can hold a pose without strain, the longer we can observe ourselves at a more subtle level & learn. As a beginner, we may be able to hold a pose for 30 seconds before the body becomes unstable. As the body starts to fade and strain, the mind becomes unsettled. Once the breath becomes ragged and we start pushing it stops being Yoga. But as we advance in our practice, we might be able to hold a pose for up to 8 minutes, giving us much more time to observe the reactions in the body, the sensations in the body, what comes up in the mind and how the mind responds. Similarly, the mind of a beginner can be unrefined, impatient, scattered, distracted, or aggressive. We can't hold focus for long. We start thinking about what’s happening after class, or how long we have to hold the pose, or we start pushing with our ego trying to force our head to our shin, or copying our neighbour rather than responding to your own body. In the final pose of savasana (a form of pratyahara, and dharana - branches 5 and 6) it may feel impossible for a beginners to be still for more than 1 min. Its understandable if total beginners lie there thinking about distractions, rather than observing themselves and staying present. They may get bored, impatient or fall asleep. Advanced yogis can stay in savanasana for 10 -15 minutes in a state of relaxed concentration, completely present and aware but passive and relaxed. As our sensitivity and ability to rigorously observe ourselves develops it is important we remember the yamas and the niyamas ( values and behaviours, branches 1 &2 ) that must underpin HOW we do our Asanas, (poses, branch 3) & pranayama (breath work, branch 4). We should strive to follow the following Yamas and Niyamas in our practice:
Namaste Kate This is lesson 8 of a free yoga philosophy course, click here for the full free Introduction to Yoga Philosophy course. 
For a routine to practice during menstruation visit the online class page and choose the bite size yoga class called Menstrual sequence.
This article is to is to guide women on the how’s and why’s of adjusting their practice during their monthly cycle. There is a general practice done during menstruation, such as forward extensions and supine postures and avoidance of all the inversions, but everyone‘s needs slightly differ, therefore, everyone should have discrimination and understand their own problems, weakness and particular needs on different days. Regular practice brings a deeper sensitivity and awareness of these things. Sometimes we feel absolutely healthy and sometimes we feel hopeless. This is especially true for women during certain days of their menstrual cycled it’s important we go with that and don’t fight it. A key point to understand is that the menstrual blood has to be discarded, you should not hold the abdomen tight and so must choose those āsana-s which soften rather than harden the abdomen. Also during menstruation that you should avoid all inversions (upside down poses) Because the inversions disturb the downward flow and therefore the toxins being released. If the toxins, the waste matters such as sweat, urine, faeces, gas, menstrual blood and pus are retained, then the body suffers. Along with the above inversions you have to avoid arm balances and so on. Also you need to know that your legs should not get tired and that is the reason why you avoid (or minimise) the standing āsanas. During Menstruation instead you should practise supine āsanas followed by forward extensions with the forehead supported.The sitting postures are definitely helpful too, for when one wants to sit just quietly, using the support of the wall in order to learn to lift the spine. These āsanas (postures) preserve energy. It is important to under- stand that during the menstrual period, because oestrogen is going up, you feel active and you think that you can do everything. But the same oestrogen that will be reaching its peak in the next four days can be utilised for the right purpose. So you should not drain energy or create an imbalance in the hormones, if you preserve energy during menstruation, you will have better energy and a smoother cycle for the rest of the month. Also during menstruation you can not do much prānāyāma. You find that your capacity is less, there is often a feeling of internal fatigue. You should not force your body to do prānāyāma. Enjoy a long Śavāsana. Even if you sleep, it is nice, and there is nothing wrong with that. This has been written in close reference to Geeta Iyengar “The practice of women for the whole month’, Printed and published by the Iyengar Yoga Association (UK) April 2009. This is a fantastic 17 page document which I highly recommend anyone with menstrual issues to read. 
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