Wellness with Swati

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Wellness with Swati

I have created this page to share my passion for yoga, fitness and clean eating . I am a RYT (200hrs)with Yoga Alliance and a freelance teacher. Namaste,
Swati

This page will give you yoga,fitness and overall wellness tips which you can incorporate into your daily lives.

09/02/2026

“I’m Eating Less… So Why Isn’t the Weight Budging?”

This is another conversation I have with women all the time — and it’s often confusing and frustrating.

From a physiological perspective, eating less doesn’t always lead to fat loss — especially for women after 35.

Here’s what’s commonly happening beneath the surface:

🤍Chronic under-eating signals stress to the body, raising cortisol

🧡Low energy intake + low protein can lead to muscle loss, slowing metabolic rate

🤍The body adapts by conserving energy and holding on to weight

🧡Hormonal shifts reduce metabolic flexibility, making restriction backfire more easily( body goes through ebb and flow of estrogen and progesterone through the month)

So while eating less may feel “disciplined,” the body may interpret it as a threat — not a strategy.

This is why many women feel stuck despite trying harder- specially gaining more weight around the belly.

What often helps in practice isn’t more restriction, but restoring a sense of safety to the system( body needs to feel safe):

✨eating enough, more consistently( whole and unprocessed)

✨including protein regularly

✨avoiding long gaps between meals or skipping meals

✨allowing the nervous system to come out of constant stress

Weight regulation works best when the body feels supported — not pressured.

One real, practical solution👇

Pair your carbohydrates with a clear protein source at meals — for example, adding eggs, tofu, yogurt, fish, or legumes/ lentils to what you already eat.
This stabilises blood sugar and often softens cravings without needing more control.

Why this works (science, simply put):👇
Protein slows glucose absorption and supports satiety hormones, reducing the blood sugar dips that drive cravings.

05/02/2026

If bloating has started showing up more often, you’re not imagining it — and it’s rarely because you’re suddenly eating the “wrong” foods.

This is something I see consistently in women I work with.

From a physiological standpoint, several shifts happen after 35:

• Digestive capacity can reduce — stomach acid and digestive enzyme output may decline, slowing the breakdown of food
• Hormonal fluctuations (changes in estrogen and progesterone) affect gut motility and fluid balance, making bloating more noticeable
• Chronic stress keeps the nervous system in a sympathetic (fight-or-flight) state, which directly suppresses digestion
• Gut microbiome changes, including the estrobolome, influence how estrogen is metabolised and can contribute to gas and abdominal distension

When digestion slows and the nervous system stays activated, food sits longer in the gut — even healthy meals — leading to bloating, heaviness, and discomfort.

This is why bloating after 35 feels different from your 20s.
It’s less about food intolerance and more about how the body is processing food under hormonal and stress-related shifts.

What I often see to help women most isn’t aggressive elimination or restriction —
it’s supporting digestion and the nervous system together: calmer meals( without distraction), more regular timing( cooked meals), lighter evenings when possible( early dinners), and reducing overall stress load( relaxation and recovery).

Bloating isn’t your body punishing you .
It’s your physiology changing — and asking for a more supportive approach. 🌿.

02/02/2026

“I’m Eating Healthy… So Why Am I Still Tired?”😴

This month, I’m sharing a few real health patterns I see repeatedly in women — across ages and lifestyles.
Every woman’s body is different, of course, but recognising these common signals often becomes the foundation of better health.

This is one of the most frequent questions I hear — and one I’ve personally experienced too.

From a nutrition science perspective, ongoing fatigue is often linked to chronic under-fueling, not lack of effort.

In practice, it usually looks like:
• too little protein
• long gaps between meals
• low iron (ferritin), vitamin D, or B12
• food intake that doesn’t match activity or stress

After 35, hormonal shifts reduce the body’s margin for error.
Small gaps that once went unnoticed now show up as low energy, brain fog, and poor recovery.

If energy has been low, try anchoring your day with regular meals and a clear protein source at each one for a couple of weeks — many women notice improved energy simply by fuelling more consistently, without changing anything else. Getting an annual blood test to see how the other markers are showing up is absolutely important. Most women under fuel around strenuous activities causing fatigue and low activity output. Giving right fuel around workouts and stressful days has been a game changer for me any many of my clients. ✨🤍

19/01/2026

Personal reflection ✨✨
January has this funny way of making us feel like we need to become a brand-new person overnight.
A new plan.
A tighter routine.
A more disciplined version of ourselves — preferably by Monday.

But over the years (and through working with so many women), I’ve noticed something gently reassuring:
most of us aren’t stuck because we’re not trying hard enough.
We’re stuck because we’re not clear on why we’re doing what we’re doing.

Clarity asks kinder questions.
Not “What should I be doing right now?”
But “What actually feels important to me in this season of life?”

This year, personally, I’m keeping my intention simple.
I want to take action only when it feels clear and aligned.
Because I’ve learnt that clarity and momentum go hand in hand — when the why is clear, the how feels much lighter.

Breaking big goals into small, doable actions — the kind you can return to daily — doesn’t need intensity or perfection.
It just needs consistency.
And almost always, the bigger results show up quietly as a by-product.🧡

The stronger body.
The calmer mind.
The confidence.
The sense of momentum.

So if January feels a little noisy, you don’t need to add more to your plate.
Maybe just pause and get curious.
Clarity has a way of simplifying things — and making progress feel a lot more sustainable. 🌿.

12/01/2026

As the new year begins, there’s a familiar buzz in the air.
Fresh starts. Big goals. Health journeys kicked off with gusto.

And while I love that energy, I want to share something far smaller — and simpler ✨
something that has quietly kept me going for over a decade and a half.

Somewhere along the way, eating well became complicated.
Recipes. Rules. “Superfoods.”
Perfectly plated meals we’re meant to aspire to.

But instead of making meals complicated,
what if we let them work for us?

This is one of the most underrated shifts I’ve seen —
both in my own life and in the women I work with.

Especially women with kids, work, and full lives —
the ones who feel the best aren’t doing anything fancy.

They eat regularly.
They choose foods they can repeat.
They don’t overthink every single meal.

Protein. Fibre. Good carbs.
And enough food — consistently —
do more for hormones and energy than novelty ever will.( most people give up even before trying new recipes for a week)

Simple eating isn’t about settling.
It’s about choosing nourishment that fits real life —
and therefore, actually lasts.

Sometimes, the most supportive thing we can do for our bodies
is make food feel easy again.💜
#2026

07/01/2026

✨ Walking Into This New Year With Quiet Belief
As I step into 2026, I’ve been reflecting on everything 2025 taught me:
focus and consistency don’t just build a stronger body-
they quietly shape a stronger, steadier mind.
I closed out the year with two demanding races that pushed me further than I thought possible.
The training required real sacrifice, structure, discipline, and a solid meal plan to fuel it all.
And somewhere in the grind, a beautiful truth hit me —
at almost 43, my mind and body are capable of things I never dreamed of in my 20s.This journey is deeply personal, for my own growth and goals.
But I share it because I want every woman reading this to know:
Age is just a number.
It’s not a limit, not a deadline, not the end of possibility.
One small step — even the tiniest one —
can shift how you feel in your mind
long before the changes show in your body.
Life doesn’t pause at 40 or 50.
And neither should we.
With patience, persistence, and a little quiet belief,
we can begin anything — anytime.
If you’re starting (or restarting) your own journey right now,
I’m cheering for you!
You’re not late.
You’re exactly on time. 🌿✨

01/01/2026

A January Reflection ✨

New year… new resolutions.
I’ve been there so many times.

And while resolutions show that we want change, most of my own well-intentioned resolutions never lasted beyond the first three months. Not because I wasn’t motivated — but because I was trying to build a completely new life on top of an already full one.

Over time, I realised something simple:
My body — and my life — are not January projects.

Lasting change has never come from grand plans or intense starts. It comes from identity… from choosing habits that feel natural enough to repeat on ordinary days, not just high-motivation days.

So instead of resolutions, I began choosing capsule-sized actions:
Not 2-hour routines.
Not extreme reinventions.
Just 20 minutes of what I want to grow — done consistently and with honesty.

And those 20 minutes-
They compound.
They steady the mind.
They strengthen the body.
They create momentum without overwhelming the system.

So this January, skip the pressure to become a brand-new version of yourself.

Choose one habit you can honour even on low-energy days.
Let that small, repeatable action carry you forward.

Simple. Doable. Sustainable.
Everything else will follow.

Wishing you a gentle, grounded, and deeply aligned 2026 ✨💜.
#2026

01/12/2025

As the year winds down, I’ve been thinking about how quick we are to jump into “what’s next.”
New plans, new routines, new intentions.
And somewhere in that rush, we forget to acknowledge what quietly stayed with us through the year.

Not the big wins.
Not the perfect streaks.
Just the small things that held us together… even when life didn’t go as planned.

Like the morning walk that kept you sane on days that felt heavy.
The simple home-cooked meals you kept coming back to.
The early nights you chose because your body felt tired.
The way you paused… even for a moment… before reacting.
Or the times you showed up — not perfectly, but still showed up.

When I look back on my own year, these are the things that feel worth noticing.
Not the goals I met or missed, but the gentle consistencies that carried me through the noise, change, and uncertainty.

There’s something grounding about realising this —
that even during weeks that felt messy, some part of you was still trying, still caring, still choosing what felt right for you.

So before we start planning for the new year, I’m simply sitting with this:
what stayed?
what felt true?
what kept me going even in the small, quiet ways?

Sometimes that’s enough. 🌿.

27/11/2025

A Soft Reset for Your Nervous System💜

Some days, the body doesn’t need intensity — it just needs softness.

And honestly, it’s so easy to reset.

All you need is a pillow… and a few quiet minutes to come back to yourself.
These three restorative poses have been my go-to for years — after long days, early mornings, or whenever my mind feels scattered.

They ground me, soften my breath, and calm my nervous system in a way nothing else does.

As this month (and this year) slows down, I’m choosing to end it with a little more ease… a little more surrender… and a little more softness.

Maybe your body is craving that too. 🌿

My 3 favourites:

✨Supported Butterfly – opens the chest, melts tension

✨Legs Up the Wall – instant calm + circulation

✨Supported Child’s Pose – deep rest for the back + mind.

A small and simple practice.
A quiet reminder to pause. 💛

17/11/2025

✨ When You’ve Fallen Off — And How I Help My Clients (and Myself) Get Back.

I’ve been there too — those weeks when everything feels a little “off.”
The meals, the workouts, the sleep — all of it just slips.
Sometimes it’s travel, festive plans, work, or simply life feeling heavy.

And I know that quiet voice that starts to creep in…
“I’ve ruined my progress.”
“I’ll start again Monday.”
“I’ve fallen behind.”

But over the years — both in my own journey and while working with women — I’ve learned this simple truth:
It’s not the fall that sets you back.
It’s how long you stay stuck in guilt.

The comeback doesn’t need to be dramatic — it just needs to be small and real.

Here’s what’s helped me (and so many of my clients) find our rhythm again-

💛 1. Start with the next meal.
Don’t wait for Monday. Don’t plan a detox.
Just eat one nourishing meal — balanced, colorful, and satisfying.
Your body doesn’t remember one indulgent dinner.

🚶‍♀️ 2. Move — not to make up, but to reconnect.
Go for a 15-minute walk. Stretch. Breathe deeply.
Have found this the most effective to even reset the nervous system specially when it goes off when have fallen off .

😴 3. Sleep. Really sleep. A week or so prioritise sleep.
Most of my clients notice — when they start sleeping better, everything else starts clicking again.
Your cravings settle. Your motivation rises. Your mind clears.

✨ Falling off doesn’t make you undisciplined — it makes you human.So if you’ve lost rhythm, start with something simple — your next meal, a short walk, an early night.

10/11/2025

Three Things That Help Me Stay Mentally Sharp (Even When Hormones Fluctuate)

If there’s one thing I’ve learned in my 40s — it’s that mental clarity can come and go in waves.
There are days when focus feels effortless, and others where my thoughts feel foggy and scattered.

What I now understand is that this isn’t just about being busy or distracted — it’s also about hormones.
As estrogen starts to fluctuate, it can affect how our brains function.
Estrogen helps regulate serotonin (mood), dopamine (motivation), and acetylcholine (memory).
So when it dips, many women feel it in their mind first — the fog, the forgetfulness, the overwhelm.

But here’s the hopeful part: the brain is adaptable.
It thrives on challenge, movement, and novelty — and we can train it to stay agile.

Here are three things that have helped me personally and which I continue to do regularly.

🌿 1. Strength Training
This one surprised me.
Heavy lifting doesn’t just build muscle — it strengthens your central nervous system.
When I train, I notice my focus sharpen and my mood lift.
I feel a sense of calm and focus.

💃 2. Learning Something New
For me, that’s dance.
I’ve been learning for a few years now, and every time I try to master a new step, my brain lights up.
It’s humbling and invigorating all at once.
Learning new movements — or any new skill — literally rewires the brain, building new neural pathways and keeping cognitive function strong.

📖 3. Reading
It sounds simple, but dedicating even 30 minutes a day to reading has been a game-changer for focus.
It trains patience in a world of distraction.
On days when I feel scattered, sitting with a book brings me back- I usually go for a lighter book on days when feeling overstimulated.
So if you’ve been feeling a little “off,” know that your body isn’t breaking down — it’s simply recalibrating.

You can support it by doing the things that keep you mentally challenged and curious.✨. It works wonders!!

03/11/2025

Life doesn’t always go the way we plan.
Hormones fluctuate, energy dips, sleep disappears, stress sneaks in — sometimes all at once.
But one thing always stays within our control: how we respond.

Over the years — through my own journey and working with women — I’ve realised a simple truth:
✨ You can’t outdo poor nutrition.
✨ You can’t out-train bad sleep.
✨ You can’t out-supplement unmanaged stress.

Our body doesn’t work in isolation — it works in rhythm.
When we ignore that rhythm, it shifts into survival mode: higher cortisol, slower metabolism, disrupted cycles, poor recovery.
And after 40, that impact feels even stronger.

But when we start supporting it — with food, rest, movement, and calm — the body begins to find balance again.
Because hormones are not the enemy.
They’re messengers — responding to how we live, eat, think, and recover.

Supplements can support you, but they can’t replace the basics.
There’s a reason they’re called supplements.

What is in your control?
-How you nourish your body
-How you breathe when stress rises
- When you choose to rest instead of push
-How you move — not to burn out

Everyrhing else happens as life does — not perfect,unpredictable, yet always giving you a chance to reset.

As I navigate my own hormonal transitions, I’m learning to make peace with the unpredictability — while focusing on what I can control.
Because the truth is, your body always wants to find harmony.
You just have to give it space… and listen to its cues. 🌿.

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Our Story

I’m a wellness blogger who prioritises a holistic approach to good health . Having battled poor health because of a diet low on nutrition and lacking basic levels of fitness, I was blown away to discover how amazing and full of energy life can feel if we’re willing to make a little effort.

Today my purpose is to guide people who are struggling as I once was to find their path to fitness on their own terms. I’m a registered yoga teacher and certified health coach. Come join me on this journey to wellness and create your best life.

Namaste,

Swati