The Yogini by Isabela Fortes (2025)

30/03/2022

Repost from
•
Thoughts? 💭

Striving for 9 hours when you're actually wired for 7?

Or worse, are you trying to get away with 6 when you really need 9? 😴

Turns out our requirement for sleep is genetically hard-wired (answer D).

According to the author of a new paper:

"The amount of sleep people need differs based on genetics. Think of it as analogous to height; there's no perfect amount of height, each person is different. We've shown that the case is similar for sleep."

Most of us need between 7-9 hours,
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But some, called short sleepers or "elite" sleepers (no kidding) can get away with only 4-6 hours. (lucky bastards… Yes, I am jealous… 🤨)

Just to be clear, you can't do anything to *become* an elite sleeper.

You're either born with those genes or you're not,. 🧬

And to be even more clear, those elite sleepers are rare, so odds are you need between 7 and 9.

Nothing you don’t already know …

So go do it!

How do you know which type you are? Self observation helps, but some of us are so sleep deprived that we don't even know what a good night of sleep is, in that case having a sleep study done could be a good start.
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So my advice? Shoot for 8 and go from there.
Give yourself a week going to bed at the same time and see how long you would sleep without an alarm. Yes, it may require you to go to bed a bit earlier than usual… ⏰
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I also like apps, I use an oura ring. Some people find that information stressful. I am on the camp that what gets measured, gets managed… so understanding what caused you to have a poor night sleep might help you do something about it…

30/03/2022

Thoughts? 💭

Striving for 9 hours when you're actually wired for 7?

Or worse, are you trying to get away with 6 when you really need 9? 😴

Turns out our requirement for sleep is genetically hard-wired (answer D).

According to the author of a new paper:

"The amount of sleep people need differs based on genetics. Think of it as analogous to height; there's no perfect amount of height, each person is different. We've shown that the case is similar for sleep."

Most of us need between 7-9 hours,
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But some, called short sleepers or "elite" sleepers (no kidding) can get away with only 4-6 hours. (lucky bastards… Yes, I am jealous… 🤨)

Just to be clear, you can't do anything to *become* an elite sleeper.

You're either born with those genes or you're not,. 🧬

And to be even more clear, those elite sleepers are rare, so odds are you need between 7 and 9.

Nothing you don’t already know …

So go do it!

How do you know which type you are? Self observation helps, but some of us are so sleep deprived that we don't even know what a good night of sleep is, in that case having a sleep study done could be a good start.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So my advice? Shoot for 8 and go from there.
Give yourself a week going to bed at the same time and see how long you would sleep without an alarm. Yes, it may require you to go to bed a bit earlier than usual… ⏰
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also like apps, I use an oura ring. Some people find that information stressful. I am on the camp that what gets measured, gets managed… so understanding what caused you to have a poor night sleep might help you do something about it…

16/03/2022

Something we should all have been taught at school and school but we’re NOT...😕

Perimenopause Is the 10 year period prior to our last menstrual cycle.🩸

This typically happens in the 40’s but can easily happen earlier.😳

As we get older ovaries work less well and hormone production declines.🙄

As the brain recalibrates to this new hormonal reality a lot of symptoms can show up.😩

This can happen even if periods are regular and there are no hot flashes or night sweats.🤭

If only we were educated on the subject it would be easily identified and easier to manage.😎

One of the biggest, most harmful myths is that you can’t have HRT in the perimenopause.

HRT is totally appropriate if you want to use it.

15/03/2022

Meaningful interactions is what I live for.

Did I post this review to brag? No.
Ok, Maybe be a little... I am very proud of my work and my capacity to help people on their transformation journey.

But the intention was more to share that a sense of purpose makes life worth living.

Knowing where the goal is and having a sense of accomplishment gets you through the hard days.

Not every day at work is a happy day but getting a feedback like this make it all worth while!

Lessons here:
✨Find something that gives you joy even if you have to work hard for it.

✨Simple acts of kindness can have a HUGE impact on peoples lives

✨Give feedback when someone touches your heart. It will mean the world to them. ❤️

:

-

15/03/2022

"THE EYES ARE USELESS WHEN THE MIND IS BLIND"

A friend recently asked me as a joke:
"what's more important the butt or breasts? Her answer : "the brain since it does not fall..." Well, she was wrong, the brain does "fall" and that is the key of menopause transition understanding.

If you ask me the MOST important reason to understand your hormones is for the sake of your brain.

The decline of s*x hormones leads to cognitive issues like alzheimer's and issues with cardiovascular function.

Therefore ladies, do not think that hormone replacement is for the sake of your body and esthetics, but how you decide to live your life during the perimenopause transition will dictate your entire wellbeing and how you want to fell 50 years from now.

art by for
quote by Mark Venturini

13/03/2022

I am ALL for the woo, but here are a feel very real things every women over 35 should be doing:
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✨Track your cycle if want to understand your hormones.
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Knowing your body is step 1.
Super easy:
🩸1st day of bleeding = day 1 of the cycle,
🩸the day before your next period = last day of cycle
🩸 the numbers in between = length of cycle
🩸 also track how many days you bleed
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So much can be understood from this data!
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I’ll elaborate more soon, you can enter in you journal, note app or download a free app and have it organized.
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✨ Dial in your sleep, CONSISTENCY is key
✨ Dial in your diet. Sorry, but no, there is no way you can eat like your 20 year old self and expect your body to remain the same. It is just not happening anymore.
✨ Pay attention to what triggers your stress response
✨Learn de-stressing tools, we can’t avoid life demands, but we can manage our response to it.
✨ Trust your instincts, if you feel something is off, it probably is no matter “how normal” your labs might present to to your doctor
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Want help navigating the changes on the second half of your life?
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Need to understand what you can do?
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Book a complimentary discovery call and we can see if we are a good fit!
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:
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12/03/2022

Something we should all have been taught at school and school but we’re NOT...😕
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Perimenopause Is the 10 year period prior to our last menstrual cycle.🩸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This typically happens in the 40’s but can easily happen earlier.😳
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As we get older ovaries work less well and hormone production declines.🙄
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As the brain recalibrates to this new hormonal reality a lot of symptoms can show up.😩
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This can happen even if periods are regular and there are no hot flashes or night sweats.🤭
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If only we were educated on the subject it would be easily identified and easier to manage.😎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you noticed any of those symptoms yet? 👇🏻

10/03/2022

What will 2022 bring? 👇🏻(fully aware is already march, but in Brazil the year only starts after Carnival 😉)

Whatever you set your mind on. 🙌🏻

If you think it will suck, it will! 😬

If you think it will enlighten you, it will! 🤩

No, we can’t do much about the sh*tshow 💩that is still manifesting as current events. 🙁

Given that current affairs might linger for while longer, here are things we can work on:

👉🏻Change perspectives 🙃
👉🏻Listen to each other 👂
👉🏻Take care of the Environment 🌴🌼🌸💦
👉🏻Be flexible 😎
👉🏻Be patient 🙂
👉🏻Be kind 😍
👉🏻Surround yourself with people who make you happy 🥰
👉🏻Distance yourself from negative talk🙅🏻‍♀️
👉🏻Respond instead of react🤝

Save this for days where you might need a little incentive to see things from a different perspective!
✨

04/03/2022

Life is about transformation

Sometimes we need to step outside our daily routine to get perspective and clarity.

As a coach I’m a catalyst for change in others.

But how to not be transformed in the process?

I believe we can be a new person everyday.

The hard part is to recognized the new you and forgive & forget your old self.

Let go of the things that no longer serve you. And create space for new possibilities to flow your way.

Sometimes our loved ones have a hard time keeping up with our transformation and insist on seeing us as we used to be 🤷‍♀️

Do it anyway! Isn’t that the purpose of life?

02/03/2022

The power of sisterhood.

The older I get the more I appreciate the healing power of being among trusted women.

My pledge to all women is to stop competing, comparing and judging each other.

We need to build each other up.

Expect less
Give more.

We all have our demons, our baggage and our light.

Let your light shine brighter without dimming anyone else’s light.

Let’s make it our mission to elevate women.

So grateful for some many meaningful conversations, breakthroughs, sharing vulnerabilities and so much love and good vibes.

With all my love, respect and gratitude🙏🏻

02/03/2022

I wonder….
‘Is this menopause ?
Or is it life, Covid, work, my relationship?’

Pandemicking in peace can be challenging .

Having teenagers and taking care of aging parents is also extremely challenging .

If you’ve had covid it can give so many symptoms it’s hard to gauge from symptoms alone…

It can be hard to work out if the symptoms you are experiencing are down to covid , life stresses or a combination.

To complicate things further, perimenopause symptoms can come and go and change due to fluctuations in hormones.

That is why it can be tricky to diagnose. But does it really matter?

The bottom line is, if you are struggling you are entitled to help. Please ask for it.

01/03/2022

We don’t stop playing because we get old, we get old because we stop playing…

And yes, sometimes we have to work hard for our youth.

Exercise should be part of your routine no matter where you are.

When you approach working out with something you do for yourself instead of another task on your “to do” list everything changes.

Being on vacation should not be an excuse or a deterrent.

And exercising will even out eventual “indulgences” 😉

Finding something you enjoy is important. For me having free time to exercise sound more like a reward than a sacrifice.

So grateful for my travel sisters, works out sister and party sisters.

The Yogini by Isabela Fortes

30/03/2022

30/03/2022

16/03/2022

15/03/2022

15/03/2022

13/03/2022

12/03/2022

10/03/2022

04/03/2022

02/03/2022

02/03/2022

01/03/2022

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