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.

20/04/2026

Stop reaching for that second coffee or the scrolling till 1 AM habit—the reason you’re feeling wired but tired might be simpler than you think. 😴

In your 40s, your body doesn’t just “feel” stress; it responds to it physically .When the pressure is on, your kidneys start dumping Magnesium at record sp*ed( did you know you p*e out magnesium when stressed). It’s a physical burn through your most important “chill-out” mineral. And over time,this quiet depletion can start to show up in small, familiar ways- the 3 Am busy mind , a bit more on the edge than usual, restlessness.

It’s the invisible Magnesium Gap, and honestly, it’s the lowest-hanging fruit for your health . Most women try to fix the exhaustion with more caffeine, but that just burns through your stores even faster.

The secret isn’t just any magnesium, though. If your bottle says “Oxide,” you’re likely just buying an expensive laxative. I personally use Calm Magnesium Glycinate .I love it because it’s incredibly high quality and delivers a potent elemental dose of Magnesium Glycinate that actually reaches your cells and your nervous system. Unlike other forms, it’s super gentle on the stomach and specifically designed to help your brain hit the “off” switch. 🧠💤

Take your dose about 30 minutes before bed or early evening( especially if you strength train regularly - it’s a non - negotiable for muscle relaxation), pair it with 5 minutes of Legs Up The Wall 🧘‍♀️, and watch how your body finally remembers how to drop into that deep, restorative rest.

16/04/2026

You don’t need to eat like a rabbit to feel your best.✨🤍
For a long time, I thought “fibre” meant endless bowls of kale and gritty supplements. But the truth is, fibre is one of the most powerful tools we have as women. Think of it as your body’s “biological cleanup crew”—it binds to excess estrogen in the gut and carries it out of the body, helping to prevent the hormonal imbalances that lead to mood swings, bloating, and brain fog.
The best part? You can hit 39g of fiber a day with meals that actually feel easy to incorporate.
Here’s what a “Beyond Greens” day looks like in my kitchen:

A bright breakfast 🍳
I love starting with a creamy Chia Pudding topped with a handful of Raspberries. It’s sweet, satisfying, and feels more like a treat than a “health food.” Raspberries are secretly the highest-fibre fruit out there, so this simple bowl gets you 15g closer to your goal before your day even fully begins.

The midday lunch 🥗
Lunch is all about the Avocado. Smashed on a sourdough toast with a little sea salt and lemon, it’s a powerhouse. Most of us see avocado as just a healthy fat, but one medium fruit gives you 10g of fibre. It’s the perfect way to feel full and focused right through the afternoon slump.

A cozy dinner 🍲
For dinner, a warm Red Lentil stew. If chickpeas tend to make you feel bloated( like me) Edamame is your new best friend. It’s incredibly gut-friendly, packed with protein, and adds a beautiful pop of colour. Together, they bring in another 12g of fibre to help your body rest and recover overnight.

A happy gut, steady hormones, and a nervous system that feels nourished rather than restricted. It’s not about doing “more”—it’s about choosing things that love you back.

WellnessJourney

13/04/2026

It’s 3 a.m., your brain won’t switch off, and that inner voice is asking: “Is something wrong with me?”

Today, I’m skipping the experts and the protocols to have a heart-to-heart. We’re talking about the invisible weight we carry after 40—the changing bodies, the mental load, and the criticism we give ourselves when we actually need compassion. #
If you’ve felt “off” or overwhelmed lately, this episode is your permission to pause, breathe, and realize you aren’t failing—you’re evolving. 🌿
Listen 🎧 on Spotify- link in bio☝️
selflove❤️

09/04/2026

A personal note 🤍
I’ve been asked this a few times lately—why do you still compete? Why the race? And the honest answer… it’s changed over time. It’s not about winning or being the fittest person in the room. It just feels more personal now. It gives my days a bit of structure and a quiet discipline that carries into everything else.

But more than that, it’s one of the few spaces that feels entirely mine. No roles, no responsibilities—just me, my breath, and the movement.

It started off as something I simply enjoyed. And even now, on days when I feel that slight pressure—to hit a time or prove something—I remind myself why I began. Because it feels good. Because it clears my head. Because it brings me back to myself.

Life is full, especially at this stage. There’s always something or someone that needs you. For me, the race is just a small way of carving out something that’s my own.

It’s not always easy, and it’s definitely not always pretty. But it feels honest and true to me . And that’s enough. 🤍

02/04/2026

Creatine was always… in the background for me. One of those supplements you keep hearing about—most researched, game changer, everyone should take it—and still, I waited. Maybe because, as women, we’re already navigating so much around food, body changes, hormones… adding another thing doesn’t always feel necessary. But eventually, I tried it. Now, 7 months in, this isn’t hype—just clarity.

Creatine isn’t new. Your body already makes it, and it helps produce quick energy for strength and high-intensity efforts. What’s often overlooked is that women tend to have lower natural creatine stores, especially if you’re largely vegetarian—so sometimes, the body actually responds really well when you add it in.

What science has consistently shown is quite simple: improved strength and power, support for lean muscle (especially important as we move through our 40s and beyond), and more recently, growing research around brain health—supporting cognition, reducing mental fatigue, and even helping with low mood in some cases.

From my own experience, the changes have been subtle but meaningful—I feel stronger, I’m lifting slightly heavier, and my muscles feel more defined. And no, it hasn’t made me bulky. Creatine can increase water within the muscle (not body fat), which often just gives a more toned, fuller look—not size.

If you do decide to try it, the form I’ve personally used is creatine monohydrate—it’s the simplest, most studied, and generally well-tolerated version.

If you’ve been unsure like me,I understand. As women, we’re often more cautious about what we add in—and rightly so. Maybe it’s not about fully buying into it or dismissing it completely—but simply trying it, consistently, for a few months and seeing how your body responds.

26/03/2026

My teenager is reading Atomic Habits… and I quietly picked it up again too. Not because I needed fixing—just a gentle reminder. 📖

I’ve realised something, both in my own life and through the women I work with…

It’s rarely the big, dramatic changes that stay.🤍

It’s the smaller things that almost go unnoticed:
adding a little protein here,
walking a bit more on some days,
getting to bed slightly earlier,
showing up even when everything feels a little off.

There’s nothing impressive about it in the moment.
No big transformation story unfolding overnight.

But somehow… these quiet choices add up.It surely does!
They shape how you feel in your body.
How steady your energy is.
How you begin to trust yourself again.

Lately, I’ve been reminding myself of this too—
on days that don’t go as planned,
when things feel slightly out of rhythm.

The small things that we can change consistently compounds and every small step taken counts !

16/03/2026

What if I told you that just two strength sessions a week could change how you live in your 60s and 70s?

Not how you look.
How you live.

For years, strength training was marketed to women as a way to tone up.But the real story is far more powerful.

After menopause, women lose muscle mass and bone density at a faster rate.
This affects balance, metabolism, insulin sensitivity, and most importantly — independence.

Science is clear:
Regular resistance training — even just twice a week —
• preserves muscle
• strengthens bones
• reduces fall risk
• supports metabolic health
• protects long-term mobility

Strength isn’t about aesthetics.It’s about climbing stairs without fear.Carrying your own luggage.
Living without fragility.

You don’t need daily gym sessions or extremes.You need consistency.

Two intentional sessions a week is enough to signal to your body to stay strong .

For women, strength training isn’t optional.
It’s one of the greatest forms of self-care we have. 💪🌿
#

12/03/2026

Walking down the beauty aisles lately feels less like “self-care” and more like an interrogation. Lane after lane of clinical-looking bottles, plus the constant bombardment of “new drops” on my feed... I’ll be honest, it really overwhelmed me for a while. I kept wondering, “Is this the one thing I’m missing?”
But with time, a lot of trial and error, and—let’s be real—quite a bit of nerding out on science-backed journals, I realized it’s so much more than just the topical serums.
What I found was actually a huge relief: elasticity after 40 isn’t a mystery . It’s biology.

When our collagen naturally dips and our hormones start their own little roller coaster ride( think low estrogen)our skin and life in general wants a different support . So, what truly worked and still works for me -

🏋️‍♀️Lifting weights twice or thrice a week. It’s not just about the muscles; that circulation boost gives my skin a structural “lift” that no cream can replicate.

🧘‍♀️Protecting my sleep (and my breath). Each day keeping some time for breathwork and prioritizing rest has been my secret weapon for lowering cortisol—the one thing that usually ‘eats’our collagen.
I’m not tossing my skincare routine out the window, and am definitely a firm believer in a simple daily skin care hygiene - but I do give far less attention to the thousandth benefit of yet another face cream to anti - age!

09/03/2026

You slept 8 hours…
but you still wake up tired.

If you’ve ever thought,
“Maybe I’m just not coping well enough,”
this episode might feel comforting.

While chatting with Dr Cheryl Kam on the podcast, she shared something interesting — in her women’s cohort, around 70% of women are depleted in two or more nutrients when tested.

Not because they don’t care about their health.
But because life is full, stress is real, and many of us have been under-fueling for years without realising it.

We spoke about how sleep is only one piece of the energy picture.
How skipping breakfast, chronic dieting, or eating too little over time can quietly affect how safe and steady the body feels. How magnesium is a miracle nutrient and blood tests for women is essential to understanding the underlying cause of fatigue and more..

Just small shifts:
• Prioritising breakfast
• Getting morning light
• Replenishing instead of restricting with nutrients
• Supporting the nervous system at night with CALM

If you’ve been wondering why your energy doesn’t quite bounce back the way it used to — this conversation is for you🧡🤍

🎧 Now live on Spotify. Link in bio☝️. Keep it simple
spotify

02/03/2026

I’ve been practising yoga for over two decades, and if anything, time has only deepened my belief in it.

There was a phase when yoga was seen as stretching.
Gentle. Optional. Something you did on rest days — if at all.

Today, we know better. Not because yoga changed, but because life did.

Science now shows what the body always felt — breath-led movement directly calms the nervous system. It lowers cortisol, improves sleep and digestion, and helps the body feel safe again.

For women who are constantly switched on — carrying mental load, work, family, and physical stress — yoga has become less about poses and more about regulation.

🤍It teaches us how to downshift.
🤍How to recover.
🤍How to come back to the present

And beyond the physical, even a simple 10-minute practice offers emotional and psychological release - a calm and centred mind

Yoga didn’t become more powerful.
Our lives became more demanding — and our need for regulation became clearer.

26/02/2026

Why Nutrition Suddenly Feels Harder After 35?
I hear this a lot — often said with confusion or self-doubt-“Why did this feel so much easier before?”

Here’s the science-backed truth…nutrition didn’t suddenly become harder-Your physiology changed.

After 35, several overlapping shifts happen in the body:
• Hormonal fluctuations (estrogen and progesterone) affect insulin sensitivity, appetite regulation, and fat storage • Muscle mass naturally declines with age (sarcopenia), lowering resting metabolic rate if protein and resistance training aren’t prioritised • Stress hormones (cortisol) stay elevated more easily, especially with poor sleep, under-fueling, or over-training • Blood sugar regulation becomes more sensitive, making skipped meals and erratic eating show up as fatigue, cravings, and mood dips • Recovery slows, meaning the body has less tolerance for inconsistency
So the habits that once felt harmless — skipping meals, late nights, eating “light” on busy days — now show up as: fatigue, bloating, weight gain, brain fog, or low motivation.
This isn’t failure-It’s feedback from a body that needs more predictability and nourishment to function well.

What I often remind women is that after 35, the body thrives on rhythm, not extremes.

🌿 One grounded place to start
Stabilise one anchor habit — regular meals, sleep timing, or daily movement — before trying to change everything else.

When the body feels consistency and safety, energy, digestion, and motivation often improve naturally.💪🏼

After 35, hormonal and metabolic changes reduce the body’s tolerance for stress and inconsistency, making steady nourishment and routine more effective than intensity.

23/02/2026

This one surprises a lot of women. Even from my own personal experience- I have under eaten protein for the longest time ( creating muscle breakdown from workouts , poor recovery and lack of satiety after meals).
Most women I work with don’t think they’re under-eating protein just like I did. They’re eating “clean.” They’re eating home food. They’re eating less.
And yet — protein quietly keeps getting pushed to the side.
From a physiological perspective, protein becomes more important for women after 35:
🤍it preserves muscle mass, which naturally declines with age
🤍 it supports bone strength
🤍it stabilises blood sugar and energy
🤍it improves satiety, recovery, and cravings
When protein intake is consistently low, the body adapts — but not in a way that feels good. 👉Muscle mass slowly reduces. 👉Metabolism downshifts. 👉Cravings increase. 👉Recovery feels harder. 👉The body starts feeling softer and more fatigued.
Many women then say: “I’m eating well… why do I feel weaker?” or “I’m hungry all the time, even after meals.”
This isn’t about eating huge portions or tracking macros. It’s about giving the body regular access to protein — so it doesn’t have to compromise muscle and energy.
🌿 One simple place to start:
At each main meal, pause and ask: “Where is my protein?” — then build the rest around it.
Eggs. Yogurt. Lentils/legumes. Tofu.cottage cheese. Fish. Meat
 PS-After 35, consistently low protein intake accelerates muscle loss and metabolic slowdown — even when total calories seem adequate.

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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